Training Log Archive: BashmanIn the 7 days ending Jul 2, 2016:
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Saturday Jul 2, 2016 #
Path/Terrain warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov-8 Oroc 280 (2016)
Orienteering tempo 31:24 5.8 km (5:25 / km) +50m 5:11 / km
shoes: Inov-8 Oroc 280 (2016)
Short temp-o on what I thought to be a nice and easy area. Ran twice the distance to 1, expecting a smaller scale, then ran over the top of 2 twice (pit) only to top it off with a 3.5min bin on number 7! Pretty outrageous, but in a way forgiveable, as it is as opposite to Suisse as it can get. Beaten by the mapper by 8s...
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Path/Terrain warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov-8 Oroc 280 (2016)
Orienteering 45:00 [2] 6.0 km (7:30 / km) +100m 6:55 / km
shoes: Inov-8 Oroc 280 (2016)
Took a while to find myself on the map in what was effectively no-man's land at the top left of the map but got going nicely once I did. Figured this was slightly more similar to some of the really technical flatter bits in Switzerland so slowed right down, stopped at most controls, and crawled round full focus, minimal mistakes, making sure I was picking up the right features. Questionable 'punching' at times but quite nice to be able to retrace my route with pretty high certainty after (forgot my watch). Tried a few bearings in the vague bit at the end but I was tiring, thirsty and I quickly got sick of the mental undergrowth.
Comparing the disaster of a time I had with kites earlier to this no-kites, intricate training really highlights how important speed control is going to be in 9 days.... (although the areas are quite different...).
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Friday Jul 1, 2016 #
Path/Terrain 40:26 [3] 8.96 km (4:31 / km) +143m 4:11 / km
shoes: Salomon Sense Pro
Felt good so ramped up the effort up to the top, cruise back down.
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S+C/Drills/Plyo/Flex 45:00 [0]
Thursday Jun 30, 2016 #
S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain warm up/down 20:35 [3] 3.71 km (5:33 / km) +263m 4:06 / km
shoes: Inov-8 X-Talon 212 (2016)
To the hill and up at a cruisy pace, with some sprints chucked in. Felt great, and resulted in me stealing the segment which is a plus. The minus was however that I felt totally finished for the rest of the session.
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Orienteering 29:53 [3] 3.63 km (8:14 / km) +66m 7:32 / km
shoes: Inov-8 X-Talon 212 (2016)
Found one of Nixon's sneaky courses on the training page. Nice enough but terrain was much harder going than expected, or maybe I was just feeling the effort in Balmedie sands yesterday. Either way, dragged my legs round and was pretty lazy by the end.
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Path/Terrain warm up/down 9:35 [2] 2.09 km (4:35 / km) +35m 4:14 / km
shoes: Inov-8 X-Talon 212 (2016)
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Wednesday Jun 29, 2016 #
Path/Terrain intervals 26:44 4.9 km (5:27 / km) +1m 5:27 / km
shoes: Icebug Acceleritas4
10 x 30s [60s]
Finished the warm up and was feeling very sick. Almost felt like a stitch but in the end was probably just hungry... [for some orienteering]. Felt pretty strong on the reps, Garmin definitely doesn't do them justice.
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Orienteering tempo 24:44 [4] 4.81 km (5:09 / km) +12m 5:05 / km
shoes: Icebug Acceleritas4
Still feeling pretty bad so just cruised round trying not to cry from stomach pain. Planned to race it but took it down a gear and just made sure I hit everything well. All okay but 2 dodgy places misreading contours. Control placing was questionable, found myself expecting to see a different code when seeing the control where I wasn't expecting it. Especially 3, which was outwith the circle, and 11, which wasn't there altogether... (bloody dogwalkers/possibly Trump).
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Path/Terrain warm up/down 4:33 [2] 1.0 km (4:32 / km)
shoes: Icebug Acceleritas4
Agony, ate something and felt much better.
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Tuesday Jun 28, 2016 #
Road 20:53 [2] 4.3 km (4:51 / km) +69m 4:30 / km
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S+C/Drills/Plyo/Flex 20:00 [0]
shoes: Asics 33-DFA
Note
(rest day)
Monday Jun 27, 2016 #
S+C/Drills/Plyo/Flex 45:00 [0]
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Path/Terrain warm up/down 12:55 [2] 2.81 km (4:35 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 27:32 [1] 1.97 km (14:00 / km) +9m 13:41 / km
shoes: Salomon Sense Pro
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Path/Terrain 35:00 [2] 6.53 km (5:21 / km) +55m 5:09 / km
shoes: Salomon Sense Pro
Round the reservoir and then along the river back home. Path completely overgrown so got soaked and stung by nettles pretty badly.
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Sunday Jun 26, 2016 #
Path/Terrain 30:43 [3] 7.1 km (4:20 / km) +95m 4:03 / km
shoes: Inov-8 X-Talon 212 (2016)
Getting in some distance beforehand to really test myself once the o actually started. Feeling great.
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Orienteering tempo 50:08 [4] 7.27 km (6:54 / km) +356m 5:32 / km
shoes: Inov-8 X-Talon 212 (2016)
Reset my watch and started on the brown, 1:15 map too which was lucky. Felt tired on the hills but managed to drag myself up the whole climb to 4, at which point I took a gel (I was 45mins into the effort). Then cruised round the downhill controls before dying a little bit on the climb up to 10. Little bit hesitant here but took the control cleanly enough. Cruised round the last bit and struggled in the heather by the end, and a dodgy banana out of the last control lost me 10s. Really positive session though, navigation the best it's been recently. Only downside is I turned my ankle quite badly, a bit bruised but fine now (Tues).
http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain 9:48 [3] 2.13 km (4:36 / km) +26m 4:20 / km
shoes: Inov-8 X-Talon 212 (2016)
Steady km and then back as a WD. Still feeling fairly okay.
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