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Training Log Archive: Bashman

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Path/Terrain8 4:51:26 37.72(7:44) 60.71(4:48) 627
  S+C/Drills/Plyo/Flex4 2:34:38 1.99 3.2 7
  Orienteering2 2:00:07 14.11(8:31) 22.71(5:17) 231
  Road3 51:41 6.77(7:38) 10.9(4:45) 134
  Total11 10:17:52 60.59 97.52 999
  [1-5]10 8:17:52

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

9 AM

Path/Terrain warm up/down 11:40 [2] 2.12 km (5:30 / km) +3m 5:27 / km
shoes: Inov-8 Oroc 280 (2016)

Orienteering race 45:00 [4] 8.73 km (5:09 / km) +82m 4:55 / km
shoes: Inov-8 Oroc 280 (2016)

SHI Relays - 1st leg - 2nd (team dsq)
Off to a good start with Dan and was leading the pack well until 7/8. 2 very cheeky controls made the pack regroup much to my annoyance after binning 1;30 but soon we were pushing the pace again, this time with Kris in front. Dropped Rhys, which left Matt Dane Will Kris Dan and myself. Some mental gaffling followed and I had to plow through my controls alone. I joined the group again, as Kris began to make a gap ahead of Dane and then me. This stayed pretty constant until Dane missed before spec which made me quick pretty hard. Could see Kris the whole way round the last loop but took different routes to different gaffles to keep the tensions up. Narrowed it down to under 10s but then a sloppy route through the dunes with a longer gaffle lost another 10s before the finish.
Satisfied with that, but still technically poor in the middle. Would have been fun to see what could have happened if we hadn't regrouped. Doug had a nightmare but thankfully Spongey blitzed round to secure the narrow margin to win.
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Path/Terrain warm up/down 15:00 [2] 2.51 km (5:59 / km) +1m 5:58 / km
shoes: Inov-8 Oroc 280 (2016)

Saturday Oct 22, 2016 #

10 AM

Path/Terrain warm up/down 16:53 [2] 2.99 km (5:38 / km) +15m 5:30 / km
shoes: Icebug Acceleritas4

Orienteering race 1:15:07 [4] 13.98 km (5:22 / km) +149m 5:06 / km
shoes: Icebug Acceleritas4

Senior Home Internationals - M20 -1st

Started well, felt comfortable at a good speed and remembered how to orienteer. But then forgot to 3, ran within metres of the control and binned 2:40. Assumed this was the race over but bantered on for a while anyway, trying to regain the time. Ran with Kris for a bit but didn't recognise him, began to stress myself out because I couldn't drop him.. Then stuck in some green, more minutes lost, followed by a really solid end to the course. Caught Will up much to my surprise and pushed into the finish with him. Great terrain, terrible run, good result #orienteering.
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Path/Terrain 7:20 [2] 1.01 km (7:16 / km) +5m 7:06 / km
shoes: Icebug Acceleritas4

Friday Oct 21, 2016 #

7 AM

Path/Terrain 46:22 [3] 10.61 km (4:22 / km) +126m 4:08 / km
shoes: Salomon Fellraiser

Easy
Legs somewhat reborn, just in time for a good old home international on some of the nicest terrain south of the border.
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Thursday Oct 20, 2016 #

8 AM

Path/Terrain 4:00 [2] 0.8 km (5:00 / km)
shoes: Inov-8 Road-X 233

.
3 PM

S+C/Drills/Plyo/Flex 1:00:00 [0]
(rest day)

Interesting results from physio, quads 5x stronger than hamstrings as it stands -> overcompensation -> dodgy knees. Hm..
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Wednesday Oct 19, 2016 #

1 PM

Path/Terrain tempo 1:22:00 intensity: (15:00 @2) + (22:00 @3) + (45:00 @4) 19.88 km (4:07 / km) +285m 3:51 / km
shoes: Asics 33-DFA

Tempo 3 x 15min
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Tuesday Oct 18, 2016 #

6 AM

Path/Terrain 12:39 [2] 2.58 km (4:54 / km) +5m 4:51 / km
shoes: Salomon Sense Pro

S+C/Drills/Plyo/Flex 18:13 intensity: (15:13 @1) + (3:00 @4) 1.76 km (10:21 / km) +7m 10:09 / km
shoes: Salomon Sense Pro

MMMMM
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S+C/Drills/Plyo/Flex 6:40 [1] 0.21 km (31:45 / km)
shoes: Salomon Sense Pro

Road warm up/down 26:09 [2] 5.21 km (5:01 / km) +75m 4:41 / km
shoes: Salomon Sense Pro

5 PM

Path/Terrain 1:00:27 [2] 11.12 km (5:26 / km) +183m 5:01 / km
shoes: Inov-8 X-Talon 212 (2016)

Recovery #4 this week
Still not working, legs ruined. Did the WU, ran about with Tam, and jogged back. Nice views from the crags. Way to many stops due to way to many people having stomach problems.
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S+C/Drills/Plyo/Flex 9:45 [3] 1.23 km (7:56 / km)
shoes: Inov-8 X-Talon 212 (2016)

Drills.
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Monday Oct 17, 2016 #

7 AM

Path/Terrain 35:05 [2] 7.08 km (4:57 / km) +4m 4:57 / km
shoes: Salomon Sense Pro

Easy
With JD round meadows. Had to teach the legs to turn again.
.
5 PM

Road warm up/down 16:02 [2] 3.58 km (4:29 / km) +35m 4:16 / km
shoes: Asics 33-DFA

S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA

Gym
Ow.
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6 PM

Road warm up/down 9:30 [2] 2.1 km (4:31 / km) +24m 4:16 / km
shoes: Asics 33-DFA

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