Training Log Archive: BashmanIn the 7 days ending Jun 4, 2017:
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Sunday Jun 4, 2017 #
10 AM
Path/Terrain warm up/down 7:01 [2] 1.24 km (5:40 / km) +25m 5:10 / km
shoes: Icebug Zeal OLX
Orienteering 35:03 [2] 4.38 km (8:00 / km) +84m 7:18 / km
(rest day) shoes: Icebug Zeal OLX
Easy Jukola Relevant
Quite mixed terrain and definitely bear habitat which had me on edge the whole way round. Good fun, just absolutely wasted physically so really crawling round. Only managed 6hrs last night befote waking up for breakfast. If there was a rest day this week, this would be it. 9hrs travelling to the Kemiö TuMe clubhouse after lunch.
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Quite mixed terrain and definitely bear habitat which had me on edge the whole way round. Good fun, just absolutely wasted physically so really crawling round. Only managed 6hrs last night befote waking up for breakfast. If there was a rest day this week, this would be it. 9hrs travelling to the Kemiö TuMe clubhouse after lunch.
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Path/Terrain 5:49 [2] 1.34 km (4:20 / km)
shoes: Icebug Zeal OLX
Saturday Jun 3, 2017 #
11 AM
Orienteering 47:13 [2] 6.57 km (7:11 / km) +222m 6:09 / km
shoes: Icebug Zeal OLX
Jukola Camp - Relevant terrain (Day)
Really taking the foot off the gas and testing routes I wouldn't normally take, sometimes out of interest but mostly to avoid running with others too much. Pretty clean, some good compass and really enjoyed the terrain, the most hilly I've ever seen Finland. Lots to tick off, down to boulders and ant hills, and only downside was the amount of brashings. Should be better at Jukola, although maybe not Jwoc so good to get used to it. Green forest a bit whippy and wet for my liking, still a bit cold and occasional snow flurries today.
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Really taking the foot off the gas and testing routes I wouldn't normally take, sometimes out of interest but mostly to avoid running with others too much. Pretty clean, some good compass and really enjoyed the terrain, the most hilly I've ever seen Finland. Lots to tick off, down to boulders and ant hills, and only downside was the amount of brashings. Should be better at Jukola, although maybe not Jwoc so good to get used to it. Green forest a bit whippy and wet for my liking, still a bit cold and occasional snow flurries today.
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5 PM
Path/Terrain 31:50 [2] 6.72 km (4:44 / km) +40m 4:36 / km
shoes: Salomon Sense Pro 2
Easy with Strides and Maintenance
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S+C/Drills/Plyo/Flex 11:25 [1] 1.55 km (7:22 / km) +11m 7:07 / km
shoes: Salomon Sense Pro 2
10 PM
Path/Terrain warm up/down 12:03 [2] 1.88 km (6:25 / km) +22m 6:03 / km
shoes: Inov-8 Oroc 280 (2016)
Orienteering race 41:56 6.62 km (6:20 / km) +144m 5:43 / km
shoes: Inov-8 Oroc 280 (2016)
Jukola Night Test
Only found out this was a selection race 20mins before the start which certainly booted me up the arse on the 600m track run off the start. Stuck into third entering the terrain and led a group to my gaffle. Quite good for the first 5 controls and entered the long leg just behind Esa and a Tampere terrain muncher, and 30s down on Runesson and Jussi. I had thoughts of going round on the long leg but didn't want to waste this good position so headed straight, breaking off the front with the two ahead. Overtook Esa and then solo into the control, but punching just behind the Tampere guy.
He dropped me into 7 as I didn't trust us having the same gaffle the whole way round and then wasted some time being hesitant into 8. Recognised 9 as being really tricky so made a good plan but a small parallel error meant I ran past it and binned nearly 3mins. Quite annoyed, I dropped Martins who had caught me up and tried to salvage a good spot. However, two bananas and a fast chasing train meant Edgars and a Tampere guy caught before the penultimate, and I didn't want to be 'that guy' so kept position behind them into the finish.
A bit frustrating as was on to a good position finishing with Tapsa in 4th and 2nd TuMe, a few mins down on Runesson had I not missed. Figured out though the other Tampere guy was a bit of a night legend, and although aging a bit still a machine (and was running without a headlamp! - not too bad in the dusk). Better than I was expecting though and seems I kept my head more than most of the TuMe boys and many other finnish runners. Track would have been a good shout to 6 as well and could have been in with a chance of catching Jussi who finished 2nd. Excited for both the day selection race next week and a Jukola which shouldn't get too dark at any point. Leg and team number still completely open.
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Only found out this was a selection race 20mins before the start which certainly booted me up the arse on the 600m track run off the start. Stuck into third entering the terrain and led a group to my gaffle. Quite good for the first 5 controls and entered the long leg just behind Esa and a Tampere terrain muncher, and 30s down on Runesson and Jussi. I had thoughts of going round on the long leg but didn't want to waste this good position so headed straight, breaking off the front with the two ahead. Overtook Esa and then solo into the control, but punching just behind the Tampere guy.
He dropped me into 7 as I didn't trust us having the same gaffle the whole way round and then wasted some time being hesitant into 8. Recognised 9 as being really tricky so made a good plan but a small parallel error meant I ran past it and binned nearly 3mins. Quite annoyed, I dropped Martins who had caught me up and tried to salvage a good spot. However, two bananas and a fast chasing train meant Edgars and a Tampere guy caught before the penultimate, and I didn't want to be 'that guy' so kept position behind them into the finish.
A bit frustrating as was on to a good position finishing with Tapsa in 4th and 2nd TuMe, a few mins down on Runesson had I not missed. Figured out though the other Tampere guy was a bit of a night legend, and although aging a bit still a machine (and was running without a headlamp! - not too bad in the dusk). Better than I was expecting though and seems I kept my head more than most of the TuMe boys and many other finnish runners. Track would have been a good shout to 6 as well and could have been in with a chance of catching Jussi who finished 2nd. Excited for both the day selection race next week and a Jukola which shouldn't get too dark at any point. Leg and team number still completely open.
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Path/Terrain warm up/down 6:07 [2] 1.04 km (5:53 / km) +19m 5:23 / km
shoes: Inov-8 Oroc 280 (2016)
Friday Jun 2, 2017 #
10 AM
Orienteering 1:06:15 [2] 7.15 km (9:16 / km) +191m 8:11 / km
shoes: Inov-8 X-Talon 212 (2016)
Jukola Camp - Routechoice (Day)
Fair to say I wasn't expecting it to be this cold. Heavy snow on the drive over with a bitterly cold wind and very wet pine trees meant I was soaked and freezing by the start kite. Taking it easy with Martins and Erling testing out routes on the longer legs and chatting about jukola relevant details. Warning before heading out was 'do not approach bear cubs'.
Orienteering fairly well and happy to find some jwoc relevant stuff out there. Began to get silly and lazy by the end, so a few mistakes emerged. All fairly straightforward in the day though.
Good few cms of snow in places, feet went very numb, hands too to the extent that a fairly big cut wasn't noticed until a few minutes after happening. Eventually got too cold and cut off the north bit, don't think I've found it so rough before, never warmed up really... joint with 2hrs of sleep the night before yesterday and 6hrs last night meant a very big meal plus nap was in order.
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Fair to say I wasn't expecting it to be this cold. Heavy snow on the drive over with a bitterly cold wind and very wet pine trees meant I was soaked and freezing by the start kite. Taking it easy with Martins and Erling testing out routes on the longer legs and chatting about jukola relevant details. Warning before heading out was 'do not approach bear cubs'.
Orienteering fairly well and happy to find some jwoc relevant stuff out there. Began to get silly and lazy by the end, so a few mistakes emerged. All fairly straightforward in the day though.
Good few cms of snow in places, feet went very numb, hands too to the extent that a fairly big cut wasn't noticed until a few minutes after happening. Eventually got too cold and cut off the north bit, don't think I've found it so rough before, never warmed up really... joint with 2hrs of sleep the night before yesterday and 6hrs last night meant a very big meal plus nap was in order.
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8 PM
Path/Terrain 20:00 [2] 4.4 km (4:33 / km) +63m 4:14 / km
shoes: Salomon Sense Pro 2
Easy
Out from the accommodation round the local famous biathlon trails. Still cold but okay in a t-shirt without the rain. Few accelerations chucked and felt good, effortless generally.
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Out from the accommodation round the local famous biathlon trails. Still cold but okay in a t-shirt without the rain. Few accelerations chucked and felt good, effortless generally.
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10 PM
Path/Terrain warm up/down 8:21 [2] 1.36 km (6:08 / km)
shoes: Inov-8 Oroc 280 (2016)
11 PM
Orienteering intervals 59:50 8.72 km (6:52 / km) +101m 6:29 / km
shoes: Inov-8 Oroc 280 (2016)
Jukola Camp - O-Intervals ("Night")
Still a bit light by the time we started but good enough to really need a headtorch. Jukola unlikely to be very dark at any point though, especially with clear skies. A bit cold and wet out but fine in a thermal and lycra.
Four intervals with a mass start of the front pack of previous lap finishers. Started the first one with Erling but was soon alone as he went off on a solo raj. Kept the lead and navigated perfectly. Potentially dodgy routes but they paid off and was perfect in the circle. Unexpected, and happy, but had to wait at the finish, getting cold by the time we started the next. Made mistakes on the second and mispunched on one control, didn't screw the head on beforehand it seems. But then the third was again nearly clean and nailed the most technical, jwoc relevant control out front on my own. Got a good gap and waited for the next few to finish. Started the final one sooner with a few guys but again mispunched and didn't quite get into it. Hit a good long RC solo but finished a bit down on the front.
All in all very happy with how my technical side has held up, always seem to manage with a lack of it in Finland. Incomparable compared to the mistakes of last Sunday. Still need to work on holding bearings and saving the extra metres. Also have to be a bit more disciplined attacking hills, marshes and green that I might otherwise want to avoid. Loving the terrain in general, but most of all because straight is nearly never the best option, Jukola should be fun!
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Still a bit light by the time we started but good enough to really need a headtorch. Jukola unlikely to be very dark at any point though, especially with clear skies. A bit cold and wet out but fine in a thermal and lycra.
Four intervals with a mass start of the front pack of previous lap finishers. Started the first one with Erling but was soon alone as he went off on a solo raj. Kept the lead and navigated perfectly. Potentially dodgy routes but they paid off and was perfect in the circle. Unexpected, and happy, but had to wait at the finish, getting cold by the time we started the next. Made mistakes on the second and mispunched on one control, didn't screw the head on beforehand it seems. But then the third was again nearly clean and nailed the most technical, jwoc relevant control out front on my own. Got a good gap and waited for the next few to finish. Started the final one sooner with a few guys but again mispunched and didn't quite get into it. Hit a good long RC solo but finished a bit down on the front.
All in all very happy with how my technical side has held up, always seem to manage with a lack of it in Finland. Incomparable compared to the mistakes of last Sunday. Still need to work on holding bearings and saving the extra metres. Also have to be a bit more disciplined attacking hills, marshes and green that I might otherwise want to avoid. Loving the terrain in general, but most of all because straight is nearly never the best option, Jukola should be fun!
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Thursday Jun 1, 2017 #
4 AM
Road 1:01:37 [2] 13.77 km (4:28 / km) +85m 4:20 / km
shoes: Asics Gel-Electro 33
Easy
Not very nice in a number of ways. Good sunrise and peaceful, early morning city roads made things somewhat better though. Mid run evaluation also concluded that this could be good jukola training, just to scrape any positives out of the run. Yes.
Legs have had enough of worn out Asics milers and tarmac, good thing there'll be much more terrain for the next three weeks as flying out to Finland later on.
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Not very nice in a number of ways. Good sunrise and peaceful, early morning city roads made things somewhat better though. Mid run evaluation also concluded that this could be good jukola training, just to scrape any positives out of the run. Yes.
Legs have had enough of worn out Asics milers and tarmac, good thing there'll be much more terrain for the next three weeks as flying out to Finland later on.
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Wednesday May 31, 2017 #
11 AM
Road race 33:05 10.0 km (3:19 / km)
shoes: Asics Gel-Electro 33
WU - 10km TT - WD
Had this in the calendar for nearly half a year now and although a pair of tired legs made themselves known warming up, I was pretty excited going into it. So excited that a 3:06 opening km felt like a jog, which was cool while it lasted. Through 5km in 16:08 and had already made the decision to boost the initial 30min plan up to 10km to get a new PB, not disciplined enough to deny the temptation. This however came at the price of a much slower second 5km, with a few very painful minutes from 6 to 8km. Would have kept a good pace for the 30 alone, but knowing there was now another extra km in there really hit me hard.
But, comparing to the plan at the start of the season to hit sub 3:20s for 30min, I'm pretty happy with that. It's also now been four months of at least 5km every day, and 10km on all but a handful of days. No illnesses nor injuries since then either, and although the main event of JWOC is still yet to come, I feel like no matter what happens from now on, it's already been a really good season, quite likely my best so far. A few more o events this year but otherwise quite excited to get JWOC ticked off the list (with any sort of results a mere bonus) and then head into the rest of the summer+ next year doing the things I've been missing out on.
Off to Finland for 3 weeks tomorrow, where I'll likely get ill on the first day. All going to plan though, I've still got over a month to figure out how to orienteer. Hopefully I can make these marginal gains in my 10km time actually worth it, and not throw those minutes away by one silly navigational decision come race day.
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Had this in the calendar for nearly half a year now and although a pair of tired legs made themselves known warming up, I was pretty excited going into it. So excited that a 3:06 opening km felt like a jog, which was cool while it lasted. Through 5km in 16:08 and had already made the decision to boost the initial 30min plan up to 10km to get a new PB, not disciplined enough to deny the temptation. This however came at the price of a much slower second 5km, with a few very painful minutes from 6 to 8km. Would have kept a good pace for the 30 alone, but knowing there was now another extra km in there really hit me hard.
But, comparing to the plan at the start of the season to hit sub 3:20s for 30min, I'm pretty happy with that. It's also now been four months of at least 5km every day, and 10km on all but a handful of days. No illnesses nor injuries since then either, and although the main event of JWOC is still yet to come, I feel like no matter what happens from now on, it's already been a really good season, quite likely my best so far. A few more o events this year but otherwise quite excited to get JWOC ticked off the list (with any sort of results a mere bonus) and then head into the rest of the summer+ next year doing the things I've been missing out on.
Off to Finland for 3 weeks tomorrow, where I'll likely get ill on the first day. All going to plan though, I've still got over a month to figure out how to orienteer. Hopefully I can make these marginal gains in my 10km time actually worth it, and not throw those minutes away by one silly navigational decision come race day.
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Road warm up/down 24:49 [2] 5.7 km (4:21 / km)
shoes: Asics Gel-Electro 33
Tuesday May 30, 2017 #
7 AM
Road 34:11 [2] 6.12 km (5:35 / km) +48m 5:22 / km
shoes: Asics Gel-Electro 33
Ante
With Fiina along RL and back through a bit of the golf course, quite tired but nice to get out and better by the end.
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With Fiina along RL and back through a bit of the golf course, quite tired but nice to get out and better by the end.
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2 PM
Path/Terrain 1:17:45 16.3 km (4:46 / km) +333m 4:20 / km
shoes: Salomon Sense Pro 2
Easy/Steady
Back in Edinburgh to continue the mid-season unexpected, apparent base phase. Loop of B and B with Carcrash after a short WU with birthday boy Seb. Changeable weather but quite nice in general and underfoot. Legs feeling quite good and time flew by.
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Back in Edinburgh to continue the mid-season unexpected, apparent base phase. Loop of B and B with Carcrash after a short WU with birthday boy Seb. Changeable weather but quite nice in general and underfoot. Legs feeling quite good and time flew by.
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Monday May 29, 2017 #
4 PM
Path/Terrain long 1:50:23 [2] 18.36 km (6:01 / km) +203m 5:42 / km
shoes: Asics Gel-Electro 33
Easy LSD
With Fiina round a new lap of Old Slane Castle and then over for a big lap of Forvie. A bit chilly out but quite nice running weather. Began by accidentally chasing a deer on the road, then agitated some cows, then saw lots of rabbits, a very nice seaside town of Collieston, 2 primary school teachers, lots of seals, lots of ducks, and then a few pheasants. A bit of terrain on the return journey after losing the path, and then 3 spontaneous strides in the last km.
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With Fiina round a new lap of Old Slane Castle and then over for a big lap of Forvie. A bit chilly out but quite nice running weather. Began by accidentally chasing a deer on the road, then agitated some cows, then saw lots of rabbits, a very nice seaside town of Collieston, 2 primary school teachers, lots of seals, lots of ducks, and then a few pheasants. A bit of terrain on the return journey after losing the path, and then 3 spontaneous strides in the last km.
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