Training Log Archive: BashmanIn the 7 days ending Apr 3, 2017:
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Monday Apr 3, 2017 #
Road 47:30 [2] 10.17 km (4:40 / km) +69m 4:31 / km
shoes: Asics Gel-Electro 33
Absolutely dead, as expected.
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S+C/Drills/Plyo/Flex 35:00 [0]
shoes: Asics Gel-Electro 33
Did next to nothing. Shattered.
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Road warm up/down 9:18 [2] 2.03 km (4:35 / km) +24m 4:20 / km
shoes: Asics Gel-Electro 33
Sunday Apr 2, 2017 #
Path/Terrain 26:58 [2] 5.44 km (4:58 / km) +117m 4:29 / km
shoes: Salomon Sense Pro
After a pretty cold night, out in essentially my pj's to warm up before breakfast. Very sleep deprived at first but woke up towards the end and legs were feeling pretty good!
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Road warm up/down 17:07 [2] 3.2 km (5:21 / km) +65m 4:51 / km
shoes: Inov-8 Oroc 280 (2016)
Orienteering race 1:15:15 10.03 km (7:30 / km) +550m 5:53 / km
shoes: Inov-8 Oroc 280 (2016)
A bit nervous for this with a poor set of legs still in the back of the mind from yesterday. I decided it would be a bit of a completion test so a gel in the pocket and an easy start was in order. I soon subconsciously decided a scrappy start would also be on the agenda so was playing catch up a bit, though not desperately, after the first few.
Pushed on after the road crossing and legs responded very well. A few good splits followed with a glimpse of Nixon 90s ahead going in/out of 9. Another two solid routes brought him to me but then let him go again with a silly route to 12. We played swap for the next 10 controls, while slowly getting past Tam and Will. I was shocked by the way he seemingly made any route work and improve on what I thought was solid choices from myself. Of course upon analysis afterwards he was navigating like a boss and simply showing my lazy technique up on every opportunity. But eventually I kicked ahead of him just as we were starting the long leg as I wasn't ready to be accused of following on such a key split.
A sketchy descent was followed by a full gas climb and finally I was happy to see him falling back. The gel I took at 30mins hit for the last loop and I felt no where near the wall that came so early yesterday, on incomparably easier terrain to today. Cruised into the finish happily and probably could have grinded out a good few more (flatter) controls before I was really finished, although legs began crumbling soon after starting the WD.
Very happy today, confirming that some good technique and rough/hilly terrain strength exists. Also successfully dissolved some worries about possible oncoming foot injuries, inabilities to take gels tactically+successfully, good breakfast dependancies and unexpected poor fitness from yesterday. Should maybe consider camping before some bigger competitions....
http://obasen.orientering.se/winsplits/online/en/d...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Path/Terrain warm up/down 15:37 [2] 2.47 km (6:19 / km) +41m 5:50 / km
shoes: Inov-8 Oroc 280 (2016)
Saturday Apr 1, 2017 #
Path/Terrain 29:35 [2] 6.44 km (4:36 / km) +4m 4:35 / km
shoes: Salomon Sense Pro
With Ewan on a beaut morning.
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Path/Terrain warm up/down 20:15 [2] 3.88 km (5:13 / km) +71m 4:47 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering tempo 37:55 6.71 km (5:39 / km) +190m 4:57 / km
shoes: Inov-8 X-Talon 212 (2016)
Really not sure what happened here. Through the first few okay, although sliding around all over, before piercing my map through number 8 and ditching 30s. Then a small surge was followed by 100% bonkage, more mud and a really bad experience.
Something not there today and potentially it's the hard week catching up on me. Plus shoe choice didn't help (sanded down x-talons). Ah well, expected to see worse results so not all bad, probably wasn't the only one struggling to stand up.
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Road warm up/down 8:41 [2] 1.69 km (5:08 / km) +10m 4:59 / km
shoes: Inov-8 X-Talon 212 (2016)
Friday Mar 31, 2017 #
Road 45:00 10.0 km (4:30 / km)
shoes: Asics Gel-Electro 33
A mix between not having a pound for the locker and wanting to keep an eye on my niggling foot meant I did this on the treadmill. Chucked in some pace and strides towards the end but otherwise barely evening breathing (although very sweaty). Feet still not happy with shoe choice, new Salomons that fixed things last time now ordered. Followed by a good stretch and sauna.
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Thursday Mar 30, 2017 #
Road 22:51 [2] 4.93 km (4:38 / km) +2m 4:38 / km
shoes: Asics Gel-Electro 33
With Trim and Will, pretty rough waking up but full of energy once I discovered an empty room in the flat.... First time awake before Paul for a while.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics Gel-Electro 33
Worked hard.
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Road warm up/down 11:45 [2] 2.46 km (4:47 / km) +7m 4:43 / km
shoes: Asics Gel-Electro 33
Pure broken. Worst for a while.
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Path/Terrain intervals 1:24:09 18.51 km (4:33 / km) +371m 4:08 / km
shoes: Salomon Sense Pro
Listened to my watch beep 724 times during this session.
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Wednesday Mar 29, 2017 #
Path/Terrain long 2:00:56 [2] 22.9 km (5:17 / km) +810m 4:29 / km
shoes: Inov-8 Mudclaw 300 (2016)
Happy to get through unbroken, felt the same finishing as I did heading out. Socks a bit tight giving my feet some unusual pains but all fine once I got the shoes off after. Nice and warm out, strong wind on top of Allermuir but was very pleasant in a t-shirt (except when it rained).
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Tuesday Mar 28, 2017 #
Path/Terrain 32:47 [2] 7.16 km (4:35 / km) +6m 4:33 / km
shoes: Salomon Sense Pro
With the Gilmore Girls.
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S+C/Drills/Plyo/Flex 26:51 2.33 km (11:33 / km) +3m 11:29 / km
shoes: Salomon Sense Pro
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Road warm up/down 6:29 [2] 1.4 km (4:39 / km) +5m 4:34 / km
shoes: Salomon Sense Pro
Road tempo 58:32 16.26 km (3:36 / km) +157m 3:26 / km
shoes: Asics Gel-Electro 33
Absolutely no reason for my legs to feel good for this, especially considering 10mins before I started I almost needed a forklift to stand up out of my chair. Went for a WU expecting the worst but legs felt okay so decided an aim of 3:30min/km for both would be about right.
Set off nice and easy down the hill and onto Hermitage. Happy to see the initial pace on my watch so stuck at it and was surprised to feel so good climbing the valley. Gave a bit of a kick on the flat and then cruised down through to the first 20mins in just over 3:20s. Nice, but didn't think it could happen again.
Almost instantly recovered after this first one though so things looked good. Avoided looking at my watch for the first half but realised things were ahead of schedule when I did. Pushed on and began to hurt but the hill was once again manageable and relaxed a bit through 5km to push up the last climb. 6km was doable and a bit of a hill sprint with a now trembling pair of legs in the last minute was grim but meant I sneaked through just before 20mins.
Again recovered quickly and did the majority of the WD cruising at 4:00s, don't understand anything about training anymore.
Absolutely ecstatic over the results, with a tough loop and a tired pair of legs added on. By far the best I've ever run; will be riding this high for a while.
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