Training Log Archive: BashmanIn the 7 days ending Feb 23, 2017:
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Thursday Feb 23, 2017 #
Orienteering 53:01 [2] 8.58 km (6:11 / km) +35m 6:03 / km
shoes: Icebug Zeal OLX
Decent stuff, beginning to get a hang of this orienteering malarky. Two small slips of note but both at the end of a long window control. Legs a little bit more back to life but an intense snot rocket sent my nose into bleed mode again. Didn't waste too much time but certainly made some dunes red.
http://www.scottish-orienteering.org/doma/show_map...
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Path/Terrain warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Icebug Zeal OLX
Path/Terrain warm up/down 15:35 [2] 3.05 km (5:07 / km) +6m 5:04 / km
shoes: Icebug Acceleritas4
With Yannick and Esa on the beach. Jellyfish not so much of a problem tonight.
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Orienteering race 34:47 7.08 km (4:55 / km) +60m 4:43 / km
shoes: Icebug Acceleritas4
Absolutely nightmare to 1 once again. Ran right past it and followed up with 5mins of panicked searching before finding number 8. Think everyone was in a state of worry about gaffling (there was none to 1) plus laziness in being the first control and not in the lead which meant no one was actually orienteering to the right precision.
Ah well, forgot about it, gave myself a nosebleed, and carried on with the course. Slowly ticked people off but began to feel quite bad at the far end. Saved myself with some good interpretation of the terrain to get a better line on the long leg. Then raced Esa at what we thought was the front before dropping him, and the rest of the chasers, before the last two controls and into the finish. Some really good navigation towards the end so fairly happy. However, still not too spritely physically although I guess this can be forgiven.
Pushed into a 3rd place by a sneaky Latvian duo on a different loop gaffle, not sure how they got so far ahead! Anyway, manager is happy and so am I - probably helped tonight by a much better headlamp.
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Path/Terrain warm up/down 16:20 [2] 2.4 km (6:48 / km) +25m 6:28 / km
shoes: Icebug Acceleritas4
Collecting/getting lost with Esa. Totally finished.
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Wednesday Feb 22, 2017 #
Path/Terrain warm up/down 9:46 [2] 2.01 km (4:52 / km) +5m 4:48 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering 45:50 [2] 6.65 km (6:54 / km) +15m 6:49 / km
shoes: Inov-8 X-Talon 212 (2016)
Started pretty poorly, then got better, nailed some windows and screwed up the final control, damn! Getting better though.
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Path/Terrain warm up/down 4:49 [2] 1.0 km (4:48 / km) +5m 4:41 / km
shoes: Inov-8 X-Talon 212 (2016)
Path/Terrain 29:07 [2] 6.01 km (4:51 / km) +3m 4:50 / km
shoes: Barefoot
Easy down and up the beach with drills in between. Noticed something different when doing drills, and realised pink jellyfish were beginning to wash up on the beach. This turned the run into the inaugural 'medusa slalom' as I had no shoes to bail into. 5 waves came, with a jellyfish every 10m during the waves. Wave 3 was the hardest but thankfully they got easier after this. Lots of swearing occurred during wave 3.
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S+C/Drills/Plyo/Flex 15:00 [1] 1.5 km (10:00 / km)
shoes: Barefoot
Road warm up/down 9:43 [2] 1.85 km (5:15 / km) +16m 5:02 / km
shoes: Icebug Acceleritas4
Orienteering race 23:34 [4] 4.56 km (5:10 / km) +15m 5:05 / km
shoes: Icebug Acceleritas4
Decided to hit the front and see how long I could last. This ended up being until number 4 where a good 4+mins was binned. Thankfully I wasn't the only one, and so I could lead a bit more till number 8, where more time was binned. Ah well, good experience.
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Orienteering race 20:03 [4] 3.73 km (5:23 / km) +32m 5:10 / km
shoes: Icebug Acceleritas4
Really hit the wall during this and slipped up at 5 while near the front. Legs soon caved, mind went blank and I trudged in defeated. Fuck.
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Path/Terrain warm up/down 6:02 [1] 0.85 km (7:07 / km) +17m 6:29 / km
shoes: Icebug Acceleritas4
Collecting, basically fell asleep.
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Tuesday Feb 21, 2017 #
Orienteering 1:37:23 [2] 13.59 km (7:10 / km) +374m 6:18 / km
shoes: Icebug Zeal OLX
Pretty mental area, very exposed to the sun and some tough going underfoot. Orienteering well though and trudged round. Took a while for the legs to wake up.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Road tempo 1:09:49 17.67 km (3:57 / km) +148m 3:47 / km
shoes: Asics Gel-Electro 33
Decent stuff considering the morning session. Had a good wind and a few climbs to battle against but otherwise fairly comfortable throughout each rep. Totally spent warming down; today was a very good day.
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Monday Feb 20, 2017 #
Path/Terrain warm up/down 13:15 [2] 2.5 km (5:18 / km) +30m 5:00 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering tempo 50:55 8.67 km (5:52 / km) +68m 5:39 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering like a lunatic, sprinting about followed by some very delayed hesitations. Going off nothing more than distance judgement most of the time, which was spot on today, but should have really been followed up with ticking features off. Couldn't really be done with the wee head torch.
At least everyone seemed to have a mare so ran in with the chasing pack after doing most of the second half bumping into Scott, 10mins off the first guys but still well ahead of the rest. Need some time to adapt to this, at least there's another chance on Wednesday night.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Path/Terrain warm up/down 6:10 [2] 0.98 km (6:19 / km)
shoes: Inov-8 X-Talon 212 (2016)
Sunday Feb 19, 2017 #
Path/Terrain warm up/down 21:49 [2] 4.46 km (4:54 / km) +11m 4:50 / km
shoes: Icebug Acceleritas4
Path/Terrain race 24:35 [5] 6.92 km (3:33 / km) +30m 3:29 / km
shoes: Icebug Acceleritas4
Legs were empty to begin with but after a good WU we were off into the wind at a very manageable pace. First km on sand and after we turned Tom M put in a huge kick. Tried to follow but had no chance. He skipped across all the rough terrain much to my disappointment as I struggled in 3rd behind Julian B on the sands out to the far end. Turned back into the wind though and began to find my stride. Overtook Julian and began to claw back at Tom through the various fences, climbs and tight corners, but to no avail, 20s down. Fairly happy given the past week and rough course, legs just didn't have the stability nor cadence today. End to a nice series (2nd overall) and season.
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Path/Terrain warm up/down 30:15 [2] 5.45 km (5:33 / km) +6m 5:32 / km
shoes: Icebug Acceleritas4
Path/Terrain 17:36 [2] 3.8 km (4:38 / km) +4m 4:36 / km
shoes: Salomon Sense Pro
Legs feeling great [by the end]. What a great week it's been, perfect taper before TuMe Spain camp.
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Saturday Feb 18, 2017 #
Path/Terrain warm up/down 17:35 [2] 3.07 km (5:44 / km) +2m 5:42 / km
shoes: Inov-8 X-Talon 212 (2016)
0 energy to begin with, ready to race by the end.
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Orienteering race 25:43 5.02 km (5:07 / km) +40m 4:56 / km
shoes: Inov-8 X-Talon 212 (2016)
Set off last with Peter B and went straight into the red zone. Slipped early on and let him go but then crused through the next few ticking people off nicely. Caught a confused Lexc ft. Bigby for a bit and went on to grind out the next 15mins in some hot conditions and tough underfoot forest. Wasn't helped by control flags the size of a 6 of spades but managed to burn the ill Lexc off just before the end.
Definitely not the plan to go out so hard but too tempting to resist. Just means the race tomorrow will probably be less successful, but we'll see.
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Path/Terrain warm up/down 19:15 [2] 3.87 km (4:58 / km) +8m 4:55 / km
shoes: Inov-8 X-Talon 212 (2016)
First taps aff of the year!
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Road 1:00:44 [2] 12.52 km (4:51 / km) +75m 4:43 / km
shoes: Asics Gel-Electro 33
Barely breathing, felt a lot slower.
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Friday Feb 17, 2017 #
Path/Terrain 12:45 [2] 2.58 km (4:57 / km) +4m 4:55 / km
shoes: Icebug Zeal OLX
Orienteering tempo 43:21 [3] 7.67 km (5:39 / km) +31m 5:32 / km
shoes: Icebug Zeal OLX
Extremely nice terrain, seem to remember Anagach always being the second session of the day in previous years so nice to actually enjoy it with fresh legs today. With Nixon for the first 10 control, battling on RCs at a cruise. Took a few routes that I wouldn't take in a race to mix things up and increase terrain time. Technique held up well and legs felt great, only a little dodgy on 5 and a wee bit of lactate on any steep climbs.
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Path/Terrain warm up/down 10:34 [2] 2.06 km (5:08 / km) +16m 4:56 / km
shoes: Icebug Zeal OLX
Road intervals 14:25 3.21 km (4:30 / km) +122m 3:47 / km
shoes: Salomon Sense Pro
Orienteering intervals 15:40 4.0 km (3:55 / km) +60m 3:39 / km
shoes: Salomon Sense Pro
A weird session. After WU, wanted to integrate orienteering and my planned Fartlek for the week. Thought it might be fun spending the recoveries looking at the map and the reps running hard off map memory but the course was too technical to really do this. So ran past quite a few controls and took non-optimum routes because I was knackered on the recoveries and red zoned in the reps.
Eventually finished after 16 reps so headed straight over to the monument hill for the final few reps. This was fun and there's no way of really analysing pace on hill reps so win-win. Last rep was from the top down, made it in a perfect 45s. Nice, but 15s recoveries feel a bit too short... Calves are going to love me tomorrow.
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Road warm up/down 20:40 [2] 4.2 km (4:55 / km)
shoes: Salomon Sense Pro
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