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Training Log Archive: Bashman

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Path/Terrain12 7:15:20 53.13(8:12) 85.5(5:06) 1225
  S+C/Drills/Plyo/Flex8 2:55:51 0.54 0.87
  Orienteering2 1:25:07 9.61(8:51) 15.47(5:30) 271
  Total15 11:36:18 63.28 101.84 1495
  [1-5]12 8:56:18

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

7 AM

Path/Terrain 12:01 [2] 1.68 km (7:09 / km)
shoes: Salomon Sense Pro 2

9 AM

Path/Terrain warm up/down 15:38 [2] 2.48 km (6:18 / km) +17m 6:06 / km
shoes: VJ Bold (2017)

Orienteering race 37:09 intensity: (20:00 @4) + (17:09 @5) 6.94 km (5:21 / km) +91m 5:01 / km
shoes: VJ Bold (2017)

SHI Relays - 2nd Leg
Standard British Relays terrain in the Republic for the first time. Cruised round making a few silly mistakes. Shminty caught but got away near the end. Team 2nd, Scotland lost, ah well.
.

Path/Terrain warm up/down 8:22 [2] 1.31 km (6:24 / km) +7m 6:14 / km
shoes: VJ Bold (2017)

6 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Saturday Sep 9, 2017 #

7 AM

Path/Terrain warm up/down 12:32 [2] 1.96 km (6:23 / km) +2m 6:22 / km
shoes: Salomon Sense Pro 2

10 AM

Path/Terrain warm up/down 20:54 [2] 2.99 km (7:00 / km) +186m 5:20 / km
shoes: VJ Bold (2017)

Orienteering race 47:58 intensity: (27:58 @4) + (20:00 @5) 8.52 km (5:38 / km) +180m 5:05 / km
shoes: VJ Bold (2017)

SHI Individuals - Florencecourt
Wanted to round of the junior years with one final win, and 3rd successive SHIs victory. Bashed round at a consistent effort feeling quite good, knee held up, and took a comfortable win. Happy days.
.

Path/Terrain warm up/down 9:55 [2] 1.61 km (6:10 / km) +43m 5:26 / km
shoes: VJ Bold (2017)

Path/Terrain 4:05 [1] 0.48 km (8:28 / km) +7m 7:55 / km
shoes: VJ Bold (2017)

Friday Sep 8, 2017 #

8 AM

S+C/Drills/Plyo/Flex 20:00 [0]

12 PM

Path/Terrain 32:37 [2] 5.53 km (5:54 / km) +103m 5:24 / km
shoes: Salomon Sense Pro 2

Thursday Sep 7, 2017 #

8 AM

Path/Terrain 36:21 [2] 7.66 km (4:45 / km) +107m 4:26 / km
shoes: Salomon Sense Pro 2

S+C/Drills/Plyo/Flex 20:00 [0]

6 PM

Path/Terrain 28:35 intensity: (10:00 @2) + (8:35 @3) + (10:00 @4) 7.21 km (3:58 / km) +52m 3:50 / km
shoes: Salomon Sense Pro 2

Wednesday Sep 6, 2017 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

10 AM

Path/Terrain 1:30:43 intensity: (1:00:43 @2) + (20:00 @3) + (10:00 @4) 19.25 km (4:43 / km) +290m 4:23 / km
shoes: Salomon Sense Pro 2

S+C/Drills/Plyo/Flex 20:00 [0]

Tuesday Sep 5, 2017 #

7 AM

Path/Terrain 21:26 [2] 4.65 km (4:37 / km) +5m 4:35 / km
shoes: Salomon Amphib

S+C/Drills/Plyo/Flex 15:51 [1] 0.87 km (18:12 / km)
shoes: Salomon Amphib

Path/Terrain warm up/down 5:36 [2] 1.12 km (4:59 / km) +11m 4:45 / km
shoes: Salomon Amphib

S+C/Drills/Plyo/Flex 20:00 [0]

7 PM

Path/Terrain 1:01:42 [2] 12.45 km (4:57 / km) +324m 4:23 / km
shoes: Salomon Sense Pro 2

Monday Sep 4, 2017 #

7 AM

Path/Terrain 28:34 [2] 5.01 km (5:42 / km) +69m 5:20 / km
shoes: Salomon Sense Pro 2

S+C/Drills/Plyo/Flex 20:00 [0]

7 PM

Path/Terrain 46:19 [2] 10.11 km (4:35 / km) +4m 4:34 / km
shoes: Salomon Sense Pro 2

S+C/Drills/Plyo/Flex 20:00 [0]

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