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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Oct 29, 2017:

activity # timemileskm+m
  Path/Terrain13 10:51:42 77.85(8:22) 125.29(5:12) 2017
  S+C/Drills/Plyo/Flex4 2:18:50 0.98 1.58
  Orienteering2 1:55:27 10.96(10:32) 17.64(6:33) 501
  Road7 1:41:54 13.64(7:28) 21.95(4:39) 142
  Total19 16:47:53 103.43 166.46 2660
  [1-5]19 14:47:53

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MoTuWeThFrSaSu

Sunday Oct 29, 2017 #

Note

Nice week with some tantalising totals, trying to see how the body would handle it. But a step back is desparetly needed, getting a bit ill now and these morning runs are featuring a few aches. Not helped by a fairly dry week of weather and hence hard packed grounds. Scottish unis XC next week is a good excuse to try and freshen up. Saying that, legs haven't felt this good for a while, but it definitely won't last for long.
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7 AM

Road 20:24 [2] 4.65 km (4:23 / km) +14m 4:19 / km
shoes: Asics Dynaflyte

12 PM

Path/Terrain 16:40 [2] 2.71 km (6:09 / km) +64m 5:30 / km
shoes: VJ Bold (2017)

Orienteering race 1:05:19 [4] 10.85 km (6:01 / km) +322m 5:15 / km
shoes: VJ Bold (2017)

SOL 7 - Drummond Hill - Black
Lovely day, just a bit chilly. Enjoyed my time back orienteering and reaquaintance with a map. Legs unreasonably fresh, mind wandering though so a few slip ups. Cool area, some very out of place deeside terrain in places.
.
C • Deeside 4

Path/Terrain warm up/down 23:52 [2] 4.23 km (5:38 / km) +99m 5:03 / km
shoes: VJ Bold (2017)

Saturday Oct 28, 2017 #

8 AM

Path/Terrain 36:15 [2] 7.41 km (4:54 / km) +80m 4:39 / km
shoes: Salomon Sense Pro 2

Ante
Windy and foot a bit achy/knotted.
.
2 PM

Path/Terrain warm up/down 17:31 [2] 3.23 km (5:25 / km) +31m 5:11 / km
shoes: Asics Spikes

Path/Terrain race 12:51 [5] 3.89 km (3:18 / km) +65m 3:03 / km
shoes: Asics Spikes

National XC Relays
3rd leg after a good set up from Cameroni and Totton. Overtook maybe 5 teams including Glasgow Uni to handover in 8th to Carcas who then finished 6th! Very happy to have a fresh pair of legs and genuinely enjoyed the race, quite rare for xc. Great atmosphere too. Good result for a young team, I was oldest today, scary stuff. Second best time on punter leg and 14th of the day.
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Path/Terrain 23:57 [2] 4.41 km (5:26 / km) +64m 5:04 / km
shoes: Asics Spikes

5 PM

Path/Terrain 20:21 [2] 4.22 km (4:50 / km) +28m 4:41 / km
shoes: Salomon Sense Pro 2

Evening
With Alex, was worried I wouldn't complete the lap, mentally drained.
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Friday Oct 27, 2017 #

7 AM

Path/Terrain 52:13 [2] 8.53 km (6:07 / km) +60m 5:55 / km
shoes: Salomon Sense Pro 2

Ante
With Fiina to watch the sunrise, beaut!
.
12 PM

Road 16:26 [2] 3.51 km (4:41 / km) +45m 4:24 / km
shoes: Asics Dynaflyte

Commute
.
5 PM

Path/Terrain 27:56 [2] 6.01 km (4:39 / km) +18m 4:35 / km
shoes: Salomon Sense Pro 2

Evening
With Ewan and a triplet of strides.
.

Thursday Oct 26, 2017 #

7 AM

Road warm up/down 9:15 [2] 2.0 km (4:37 / km) +20m 4:24 / km
shoes: Asics Dynaflyte

S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte

8 AM

Road 19:29 [2] 4.11 km (4:44 / km) +27m 4:35 / km
shoes: Asics Dynaflyte

4 PM

Orienteering 50:08 [2] 6.79 km (7:23 / km) +180m 6:31 / km
shoes: Salomon Amphib

FWTN
Putting out controls. Took longer than I was hoping.
.

Path/Terrain hills 48:41 intensity: (28:41 @2) + (10:00 @4) + (10:00 @5) 9.26 km (5:15 / km) +300m 4:31 / km
shoes: Salomon Amphib

Hills 4x5x60s [jog back] ... jog between
Didn't have too much time for this so took the quality out a bit and sped up the jog backs. Probably rightly so anyway, not too fussed on quality work these days. Steps were particularly rough, will definitely be back.
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9 PM

Path/Terrain 38:31 [2] 5.7 km (6:46 / km) +144m 6:00 / km
shoes: Salomon Amphib

Collecting
Or sleeping
.

Wednesday Oct 25, 2017 #

7 AM

Road 21:44 [2] 4.63 km (4:42 / km) +15m 4:37 / km
shoes: Salomon Sense Pro 2

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

2 PM

Path/Terrain long 1:49:38 intensity: (1:19:38 @2) + (30:00 @3) 20.15 km (5:27 / km) +531m 4:48 / km
shoes: Salomon Sense Pro 2


Long
Euoc AS. Struggling to keep up with a flying Beth. Struggling to run in general actually. Not too fussed.
.

Tuesday Oct 24, 2017 #

7 AM

Path/Terrain 33:03 [2] 6.6 km (5:00 / km) +34m 4:53 / km
shoes: Salomon Sense Pro 2

S+C/Drills/Plyo/Flex 18:50 [1] 1.58 km (11:55 / km)
shoes: Salomon Sense Pro 2

Ante + Drills
.

Road warm up/down 5:18 [2] 1.05 km (5:03 / km) +1m 5:01 / km
shoes: Salomon Sense Pro 2

4 PM

Path/Terrain tempo 1:05:59 intensity: (25:59 @2) + (40:00 @4) 16.46 km (4:01 / km) +170m 3:49 / km
shoes: Salomon Amphib

4 x 10mins on rough
Quite a mentally tough session but legs moving reasonably well.
.

Path/Terrain warm up/down 20:01 [2] 3.41 km (5:53 / km) +33m 5:37 / km
shoes: Salomon Amphib

Monday Oct 23, 2017 #

Note

Training gradually becoming less of a job and more enjoyable. Knee still giving some grief beginning runs, especially after opening it up again on Wednesday's Tempos (2x17min down from 2x20min as I hit it 17min into the first tempo). However, nothing more than a twinge and as long as there's no reaction out of running I should be fine to continue.

Saturday was frustrating as had hoped to race M a'B but was blocked by a punctured tyre on the drive over. A rest weekend probably wasn't a bad idea in the end anyway.
.
8 AM

Path/Terrain 50:04 [2] 10.47 km (4:47 / km) +132m 4:30 / km
shoes: Salomon Sense Pro 2

Ante
Feeling pretty nice, bumped into Willy.
.
3 PM

Path/Terrain 54:09 [2] 8.61 km (6:18 / km) +165m 5:45 / km
shoes: Salomon Sense Pro 2

Easy
With Fiina checking some control sites.
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5 PM

Road warm up/down 9:18 [2] 2.0 km (4:39 / km) +20m 4:26 / km
shoes: Asics Dynaflyte

S+C/Drills/Plyo/Flex 50:00 [0]

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