Training Log Archive: BashmanIn the 7 days ending Jun 22, 2016:
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| Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||
Wednesday Jun 22, 2016 #
Road 3:37 [2] 0.83 km (4:21 / km) +26m 3:46 / km
shoes: Inov-8 X-Talon 212 (2016)
Tempo to the bus, which was then 15mins late.
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Path/Terrain warm up/down 3:20 [2] 0.62 km (5:23 / km) +20m 4:38 / km
shoes: Inov-8 X-Talon 212 (2016)
Off the bus, luckily bumped into Josh so wasn't late for the training, and didn't have to overdo things today.
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Orienteering 34:04 [3] 4.86 km (7:01 / km) +138m 6:09 / km
shoes: Inov-8 X-Talon 212 (2016)
Middle-style downhill course. Again opted out of racing the rest of the group, not wanting to blow up over the next few weeks. Even so, feeling very strong smashing through some rough ground and very tall bracken, and orienteering generally very well. Made even trickier with absolutely no tracks nor kites out there. Good signs! Still a bit lazy on the climbs though, but it's a rarity to feel good on any uphill in an area like this.
http://www.scottish-orienteering.org/doma/show_map... (Finished at no. 15 due to running late)
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Path/Terrain 32:55 [3] 7.14 km (4:37 / km) +165m 4:08 / km
shoes: Inov-8 X-Talon 212 (2016)
Cruise to Scolty CP to meet dad, felt good and really enjoyed the final descent from the saddle. Feet a bit sore after though.
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Tuesday Jun 21, 2016 #
Path/Terrain 25:38 [2] 5.01 km (5:07 / km) +55m 4:51 / km
shoes: Asics 33-DFA
With Alfie. Feeling really good but slowed down again by the dug.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road warm up/down 14:25 2.64 km (5:28 / km) +3m 5:26 / km
ahr:140 max:161 shoes: Asics 33-DFA
Drills+strides
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Road intervals 26:08 6.84 km (3:49 / km) +15m 3:47 / km
ahr:165 max:183 shoes: Asics 33-DFA
Surprised to have felt so good, although times still fairly slow and HR not particularly high at any point. Moving Thursdays session to Friday to have a proper rest sooner rather than later.
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Path/Terrain warm up/down 15:11 2.64 km (5:45 / km) +22m 5:32 / km
ahr:142 max:155 shoes: Asics 33-DFA
With 6 x 10s sprints, feeling strong.
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Monday Jun 20, 2016 #
Path/Terrain 32:43 [2] 5.97 km (5:29 / km) +27m 5:21 / km
shoes: Inov-8 Trailroc 245
With Alfie along the river and round the reservoir. Slow.
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S+C/Drills/Plyo/Flex 28:05 1.94 km (14:30 / km) +4m 14:21 / km
shoes: Inov-8 Trailroc 245
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Path/Terrain 18:30 [2] 3.05 km (6:04 / km) +33m 5:45 / km
shoes: Inov-8 Trailroc 245
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S+C/Drills/Plyo/Flex 45:00 [0]
Sunday Jun 19, 2016 #
Path/Terrain warm up/down 13:42 [2] 2.5 km (5:29 / km) +3m 5:27 / km
shoes: Icebug Acceleritas4
Not sure how necessary it was. Some drills too.
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Orienteering race 1:47:09 [4] 18.31 km (5:51 / km) +300m 5:24 / km
shoes: Icebug Acceleritas4
Mixed performance, and a really valuable experience.
Full report - http://alexchepelin.blogspot.co.uk/2016/06/jukola-...
Team - http://results.jukola.com/tulokset/en/j2016_ju/ju/...
Splits - http://results.jukola.com/tulokset/en/j2016_ju/kil...
Map - http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 6:45 [1] 1.1 km (6:09 / km) +1m 6:07 / km
shoes: Icebug Acceleritas4
Crawl with GG
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Saturday Jun 18, 2016 #
Orienteering 48:10 6.95 km (6:56 / km) +44m 6:43 / km
shoes: Inov-8 X-Talon 212 (2016)
Friday Jun 17, 2016 #
Orienteering 6:49 0.92 km (7:25 / km) +19m 6:43 / km
ahr:130 max:150
Orienteering 33:59 4.59 km (7:24 / km) +69m 6:53 / km
ahr:147 max:162
Thursday Jun 16, 2016 #
Road 36:32 6.22 km (5:53 / km) +38m 5:42 / km
ahr:145 max:169 shoes: Asics 33-DFA
Path/Terrain warm up/down 15:58 [2] 2.84 km (5:37 / km) +16m 5:28 / km
shoes: Icebug Acceleritas4
Orienteering race 39:39 [4] 6.7 km (5:55 / km) +110m 5:28 / km
shoes: Icebug Acceleritas4
but at least it was down to punching too quickly and not a wrong control. Lesson learnt, better now than Saturday, will tape backup card and properly punch each control at Jukola.
Otherwise orienteering was mixed. Flowing well and hit a few controls really cleanly but allowed myself to be distracted a few times which caused time losses totalling about 3mins. Likely to be more tricky than Saturday so that's a plus. Physically okay but would not have managed to keep the race intensity for much longer.
So a few easy days now before Saturday morning, last leg for TuMe 2. I've been told to enjoy it, so that's my aim. Happy to run in the day and in some beautiful Finnish terrain again.
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Path/Terrain warm up/down 5:01 [2] 1.0 km (5:01 / km) +6m 4:52 / km
shoes: Icebug Acceleritas4