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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Jun 10, 2016:

activity # timemileskm+m
  Path/Terrain9 5:34:18 39.24(8:31) 63.15(5:18) 1585
  Orienteering5 3:30:10 15.7(13:23) 25.27(8:19) 1153
  S+C/Drills/Plyo/Flex4 1:49:00 1.31 2.11
  Total11 10:53:28 56.25 90.52 2738
  [1-5]10 9:23:28

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SaSuMoTuWeThFr

Friday Jun 10, 2016 #

12 PM

Path/Terrain 30:01 [2] 6.3 km (4:46 / km) +81m 4:29 / km
(rest day) shoes: Salomon Sense Pro

Easy
Nice lap checking out the cameras at MD. Going to wave my arse about next time, some very illegal work going on there! From posting pictures of 'intruders' on billboards next to the paths to threatening people that shooting is going on, right next to a built up area! Considering sending a letter to the council and freeing up the beautiful forest from the stupid current landowners.
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C • MD 8

S+C/Drills/Plyo/Flex 15:00 [0]

Thursday Jun 9, 2016 #

9 AM

S+C/Drills/Plyo/Flex 55:00 [0]

6 PM

Path/Terrain intervals 57:30 intensity: (7:25 @1) + (27:13 @2) + (9:54 @3) + (12:56 @4) + (2 @5) 11.07 km (5:12 / km) +44m 5:06 / km
ahr:147 max:180 shoes: Asics 33-DFA

Short Reps - 4 x 2mins [2] 5 x 1 [1:30] 6 x 30s [1]
Rough, bumpy and often sandy riverside path, tried to keep form and high cadence but was tough. Good enough given the state my legs were in beforehand. HR not getting anywhere today.
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Wednesday Jun 8, 2016 #

5 PM

Path/Terrain 1:04:16 [3] 11.87 km (5:25 / km) +602m 4:19 / km
shoes: Inov-8 X-Talon 212 (2016)

Hilly
Some tough climbs of Scolty and Goach with some technical descents before heading into the O.
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6 PM

Orienteering tempo 29:45 [3] 5.11 km (5:49 / km) +90m 5:21 / km
shoes: Inov-8 X-Talon 212 (2016)

Scolty SS
No excuse for mistakes in an area like this. Compass good, flow quite good, just beginning to zonk out a bit, needed a water station! Map still fairly accurate, terrain very nice and a very enjoyable course - it was great to have actual controls to look for again, been guesstimating my position for a while now.
http://www.scottish-orienteering.org/doma/show_map...
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Tuesday Jun 7, 2016 #

Note

Good few days of camping and training in upper deeside. Suffered in the very strong sun and heat (got very dehydrated very easily) but got some valuable terrain miles and controls under my belt in some of the most savage terrain out there. Happy to know that Switzerland won't be as hot (at least high on the slopes) nor as heathery; I would have happily switched the deep heather out for some thinner air at times... Massive thank you to Sarah/Jenny for allowing me to raid their map databases.
C • Temp 5
8 AM

Path/Terrain 18:52 [2] 3.32 km (5:41 / km) +29m 5:27 / km
shoes: Inov-8 X-Talon 212 (2016)

WU
Nice one along the river. Some drills before starting the o in an attempt to feel better.
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Orienteering 35:08 [3] 3.39 km (10:21 / km) +215m 7:52 / km
shoes: Inov-8 X-Talon 212 (2016)

Craigendarroch
WU worked for the first few controls but then hit the huge uphill slog and got to the point where I couldn't walk without tripping up every step. Sweating buckets, thirsty as anything, and orienteering disintegrated by the end. Some good work early on though.
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Path/Terrain 7:42 [2] 1.52 km (5:04 / km) +22m 4:43 / km
shoes: Inov-8 X-Talon 212 (2016)

WD
Followed by a dip in the river. Anticipated it to be freezing but lying down in the water no bother. Could have fallen asleep.
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Monday Jun 6, 2016 #

8 AM

Path/Terrain 12:35 [2] 2.42 km (5:11 / km) +28m 4:54 / km
shoes: Inov-8 X-Talon 212 (2016)

Orienteering 29:25 [2] 2.89 km (10:10 / km) +169m 7:52 / km
shoes: Inov-8 X-Talon 212 (2016)

Creag Choinnich Corridor
A bit too tired and thirsty to really give much of an effort, walked quite a lot of it. Early on but it was already roasting in the sun! Doubt I was ever in the corridor. Some good terrain time nevertheless.
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Path/Terrain 11:00 [2] 2.26 km (4:52 / km)
shoes: Inov-8 X-Talon 212 (2016)

S+C/Drills/Plyo/Flex 10:00 [0]

Core
By the river on some big open rock, followed by a dip, nice!
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12 PM

Path/Terrain 13:29 [2] 3.04 km (4:26 / km) +18m 4:18 / km
shoes: Inov-8 Trailroc 245

MMM
Feeling much better. Snot rocketed a bit too hard at one point and gave myself the mother of all nose bleeds. Looked pretty badass finishing.
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S+C/Drills/Plyo/Flex 29:00 intensity: (10:00 @0) + (19:00 @1) 2.11 km (13:45 / km)
shoes: Inov-8 Trailroc 245

5 PM

Orienteering 51:12 [3] 6.63 km (7:43 / km) +361m 6:04 / km
shoes: Inov-8 X-Talon 212 (2016)

Pannanich
Feeling semi-fresh again, and really enjoyed it, despite being in Pannanich. Oddly the most runnable forest of the trip.
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C • Pannanich 2

Path/Terrain warm up/down 7:28 [2] 1.47 km (5:05 / km)
shoes: Inov-8 X-Talon 212 (2016)

Sunday Jun 5, 2016 #

4 PM

Orienteering 1:04:40 [3] 7.24 km (8:56 / km) +318m 7:19 / km
shoes: Inov-8 Oroc 280 (2016)

Inver
A bit of a slog, dehydrated, orienteering fine until the end when I wasn't focussing/caring any more. Awfully tough going on the steep slope at the far end, at times not even moving.
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Path/Terrain 16:21 [3] 2.7 km (6:03 / km)
shoes: Inov-8 Oroc 280 (2016)

To/from tent.
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Saturday Jun 4, 2016 #

1 PM

Path/Terrain warm up/down 17:14 [2] 3.26 km (5:17 / km) +57m 4:52 / km
shoes: Inov-8 X-Talon 212 (2016)

WU
Good, feeling fine.
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Path/Terrain race 42:20 [4] 7.2 km (5:53 / km) +667m 4:01 / km
shoes: Inov-8 X-Talon 212 (2016)

Glas Tulaichean
Terrible, felt awful, completely flat.
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Path/Terrain warm up/down 35:30 [2] 6.71 km (5:17 / km) +37m 5:09 / km
shoes: Inov-8 X-Talon 212 (2016)

WD
Felt okay, nice views. Through the terrain with a group from the top.
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