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Training Log Archive: Bashman

In the 7 days ending Aug 17, 2016:

activity # timemileskm+m
  Cycling4 7:23:21
  Orienteering4 2:25:11 14.28(10:10) 22.98(6:19) 272
  Path/Terrain4 1:00:38 7.33(8:17) 11.79(5:09) 138
  S+C/Drills/Plyo/Flex2 33:00
  Road2 28:13 3.46(8:09) 5.57(5:04) 50
  Total11 11:50:23 25.06 40.34 460
  [1-5]10 11:17:23

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Wednesday Aug 17, 2016 #

9 AM

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

2 PM

Cycling long 4:06:54 intensity: (2:36:54 @2) + (1:30:00 @3)

Long
Headed out for a big loop of Netherley, Cairn O'Mounth, Potarch, and home on the back roads of Banchory. Mostly taking things very easy but a few efforts on the hills, and don't think it's possible to take it easy up the Mounth with my gears... Wind in face for first half but then mostly played nice - blue skies and perfect temp, really nice day. Back and bum struggling by the end, but could have pushed on with a short break and something more to eat/drink. Perhaps something bigger next week.

103.2km, 1485m


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C • Food 2

Tuesday Aug 16, 2016 #

11 AM

Cycling 1:51:12 intensity: (1:21:12 @2) + (30:00 @3)

Easy
Spinning about Aberdeen just enjoying the weather. One effort down the promenade hitting 1:18s for a few km, wind helped a wee bit though... Another effort up Garthdee, getting close to the top ten board now.

46.7km, 230m
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Monday Aug 15, 2016 #

8 AM

Path/Terrain 31:07 [2] 6.74 km (4:37 / km) +84m 4:21 / km
shoes: Asics 33-DFA

S+C/Drills/Plyo/Flex 18:00 [0]

3 PM

Cycling 36:08 [2]

To Evan's Cycles

14.1km, 160m
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4 PM

Cycling 49:07 [2]

Home, wind didn't help.

19.8km, 230m
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Saturday Aug 13, 2016 #

Note
(rest day)

Travelling home. Two weeks of easy cycling/enjoyable training now to get the transition out of the way before a small build up for JEC and then into base phase.

Friday Aug 12, 2016 #

9 AM

Road warm up/down 12:14 [2] 2.47 km (4:57 / km) +25m 4:43 / km
shoes: Asics 33-DFA

Orienteering intervals 16:39 intensity: (3:00 @2) + (13:39 @4) 3.89 km (4:17 / km) +12m 4:13 / km
shoes: Asics 33-DFA

Sprintervals
Grim. Tired and didn't take a single correct route. Always seem to be bad at these for some reason.
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Road warm up/down 11:22 [2] 2.0 km (5:41 / km) +25m 5:21 / km
shoes: Asics 33-DFA

11 AM

Path/Terrain warm up/down 5:00 [2] 1.01 km (4:56 / km) +3m 4:52 / km
shoes: Inov-8 Oroc 280 (2016)

Orienteering 37:11 [3] 4.79 km (7:46 / km) +78m 7:11 / km
shoes: Inov-8 Oroc 280 (2016)

Middle Relevant
Simplified map and went quite well save for a few controls where perhaps a regular o-kite would have helped. Oh well, too tired now to get anything out of any session any more. Week seems to have ended just in time. Tempo WD followed by a dip in the lake was a good way to end the season.
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Road warm up/down 4:37 [2] 1.1 km (4:13 / km)
shoes: Inov-8 Oroc 280 (2016)

Thursday Aug 11, 2016 #

8 AM

Path/Terrain warm up/down 13:26 [2] 2.42 km (5:33 / km) +37m 5:09 / km
shoes: Inov-8 Oroc 280 (2016)

Orienteering long 1:18:51 intensity: (48:51 @3) + (30:00 @4) 12.3 km (6:25 / km) +161m 6:01 / km
shoes: Inov-8 Oroc 280 (2016)

Long Relevant/Test
Ankle really weak after twisting it down a step yesterday so had to invest a large amount of time into not breaking it. As a consequence of this, and feeling pretty lazy in general, I was awful technically and was soon screwing up the long leg. Caught up Dan and had some good head to head but didn't get too much out of it. Boosted into the finish when Tim was found without a map and requiring assistance (so I tried to drop him).


http://3drerun.worldofo.com/2d/index.php?idmult%5B....
10 AM

Path/Terrain warm up/down 11:05 [2] 1.62 km (6:51 / km) +14m 6:34 / km
shoes: Inov-8 Oroc 280 (2016)

12 PM

Orienteering 12:30 [3] 2.0 km (6:15 / km) +21m 5:56 / km
shoes: Icebug Acceleritas4

Relay Relevant
Re ran the first loop of the relay. Much better.
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