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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Path/Terrain9 9:40:21 67.12(8:39) 108.01(5:22) 1897
  S+C/Drills/Plyo/Flex9 3:11:45 1.08 1.73 3
  Road3 1:09:28 9.93(7:00) 15.98(4:21) 152
  Track1 38:30 4.97(7:45) 8.0(4:49)
  Total15 14:40:04 83.1 133.73 2052
  [1-5]12 11:50:04

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

9 AM

Path/Terrain 1:39:00 intensity: (1:00:00 @2) + (39:00 @3) 14.85 km (6:40 / km) +899m 5:07 / km
(sick) shoes: Salomon Sense Pro 2

Easy Pentlands
With Jacob and Gregor. Glands quite sore but lungs feeling okay, going quite easy, as much as I could at least.
.
6 PM

S+C/Drills/Plyo/Flex 30:00 [0]

Saturday Sep 23, 2017 #

8 AM

Path/Terrain 51:02 [2] 10.7 km (4:46 / km) +92m 4:34 / km
shoes: Salomon Sense Pro 2

Ante
With Ewan, nice chat.
.

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

5 PM

Road 40:48 [3] 9.53 km (4:17 / km) +100m 4:04 / km
shoes: Asics Dynaflyte

Steady
Testing out the new Asics, very nice.
.

Friday Sep 22, 2017 #

8 AM

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

5 PM

Path/Terrain 54:02 [1] 8.71 km (6:12 / km) +53m 6:01 / km
shoes: Salomon Sense Pro 2

Easy
With a slightly ill Fiina round meadows.
.

Thursday Sep 21, 2017 #

10 AM

Road 19:42 [2] 4.43 km (4:27 / km) +28m 4:19 / km
shoes: Asics 33-DFA

Ante+Gym
.

S+C/Drills/Plyo/Flex 30:00 [0]

11 AM

Road warm up/down 8:58 [2] 2.02 km (4:26 / km) +25m 4:11 / km
shoes: Asics 33-DFA

6 PM

Path/Terrain warm up/down 20:05 [2] 4.49 km (4:28 / km)
shoes: Asics Gel-Electro 33

S+C/Drills/Plyo/Flex warm up/down 1:43 [1] 0.22 km (7:38 / km)
shoes: Asics Gel-Electro 33

Track intervals 38:30 intensity: (8:00 @2) + (20:00 @3) + (10:30 @5) 8.0 km (4:49 / km)
shoes: Asics Gel-Electro 33

Speed - 20 x 200m [200m], 1 every 2mins
Tougher mentally than anything else. Surprised myself with the times (all 31 or under) and absence of any pulled muscle after.
.

Path/Terrain warm up/down 24:09 [2] 4.34 km (5:34 / km) +60m 5:12 / km
shoes: Asics Gel-Electro 33

Wednesday Sep 20, 2017 #

7 AM

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

2 PM

Path/Terrain long 2:04:01 intensity: (1:00:00 @2) + (1:04:01 @3) 22.22 km (5:35 / km) +657m 4:52 / km
shoes: Salomon Sense Pro 2

Long
With EUOC. Going a bit harder than we should have.
.

Tuesday Sep 19, 2017 #

7 AM

Path/Terrain 9:09 [2] 1.89 km (4:51 / km)
shoes: Salomon Sense Pro 2

S+C/Drills/Plyo/Flex 20:02 [1] 1.51 km (13:17 / km) +3m 13:08 / km
shoes: Salomon Sense Pro 2

Ante + Drills
Into the haries run.
.

Path/Terrain 28:36 [2] 6.21 km (4:36 / km) +3m 4:35 / km
shoes: Salomon Sense Pro 2

6 PM

Path/Terrain warm up/down 16:39 [2] 3.7 km (4:30 / km) +5m 4:28 / km
shoes: Salomon Sense Pro 2

Path/Terrain tempo 23:48 intensity: (3:48 @2) + (20:00 @4) 6.85 km (3:28 / km)
shoes: Salomon Sense Pro 2

Tempos - 2 x 10min [3min]
Had 3 planned but discovered the haries were doing 10x3 not 3x10. Raging and didn't have enough motivation to grind 3 out myself, starting too fast as well. Settled with 2, probably a better idea anyway.
.

Path/Terrain warm up/down 10:32 [2] 2.14 km (4:55 / km) +26m 4:38 / km
shoes: Salomon Sense Pro 2

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

Monday Sep 18, 2017 #

8 AM

Path/Terrain 34:51 [2] 7.75 km (4:30 / km) +26m 4:25 / km
shoes: Salomon Sense Pro 2

Ante
.

S+C/Drills/Plyo/Flex 30:00 [0]

4 PM

Path/Terrain 1:24:27 [2] 14.16 km (5:58 / km) +75m 5:49 / km
shoes: Salomon Sense Pro 2

Easy
With a slightly broken Fiina to WoL forest and back.
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