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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Path/Terrain6 7:48:51 57.67(8:08) 92.81(5:03) 1616
  Road7 3:40:39 30.28(7:17) 48.73(4:32) 239
  S+C/Drills/Plyo/Flex2 1:40:00
  Track1 35:03 4.88(7:11) 7.86(4:28)
  Total13 13:44:33 92.83 149.39 1856
  [1-5]13 12:04:33

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

7 AM

Path/Terrain 2:00:20 intensity: (1:30:20 @2) + (30:00 @3) 24.22 km (4:58 / km) +404m 4:35 / km
shoes: Salomon Sense Pro 2

Ante Long
Early one with Pablo on BnB. Very enjoyable.
.

Saturday Nov 25, 2017 #

7 AM

Road 25:09 [2] 5.45 km (4:37 / km) +25m 4:31 / km
shoes: Asics Dynaflyte

1 PM

Path/Terrain warm up/down 21:54 [2] 3.69 km (5:56 / km) +50m 5:33 / km
shoes: Asics Spikes

Path/Terrain race 33:02 [5] 9.59 km (3:27 / km) +94m 3:17 / km
shoes: Asics Spikes

Liverpool XC - Senior Men - 66th, 22nd u23

Fancied a big race and after years of listening to the hype from this event, I decided to come down with Alex this year. It was the sort of race which really needed a taper but I wasn't so results focused and wanted to see what I could do without one. In the end the heavy gym/track combo on Thursday was definitely still in the legs so was a bit wobbly in the really muddy sections (70% of the loop) but otherwise not feeling too bad.

Set off at a comfortable stride pace before settling down to a jog in the first bend chaos. Stuck just behind Kris and Dane for the first few corners but wasn't particularly comfortable, being unable to move across the corridor and see more than 2m in front at any one time. Eventually things settled down and seemed less rushed. I relaxed into my right rhythm and let Dane go (Kris long gone) by the end of the first lap. Couldn't have held on, at least comfortably enough to not fall off the cliff by the end.

Second lap began and I was sat on the back of Michael Ferg and Aidan T. This was suddenly very reminiscent of Scottish Unis so I knew I was in the right place in the field. Aidan was feeling better though today and pulled away, leaving me periodically losing and then re-catching Michael. Kept with him though and was fairly comfortable going into the last lap, if not a bit cold from the ice rain and wind combo.

Pushed hard to not lose him in the muddy sections, which were getting ridiculous. Began picking off a few people who had apparently hit the wall. Took tactical lines and eventually had enough energy to overtake Michael. Hit the trail hard at the top of the hill, eased down the hill, and then pushed on the finish straight to maintain position. It was only at this point where I began to get uncomfortable.

Happy with that, a good tactical race which could have been tricky given the depth of the field. In around the people I'd expect to be when fresh, so either confirms that tapering doesn't work for me or I'm in better form than I'd hoped - probably the former though. And hard to compare across results seeing as most of the track runners I was in with probably felt the mud a lot worse. Happy to have gone down and save for the spells of hail, had a lot of fun cheering others on too. Finally getting to that desireable fitness stage where XC doesn't feel so grim anymore, or I've just learnt not to banter start.

Laps - 10:10, 10:30, 10:35, no surprises really

http://www.thepowerof10.info/results/results.aspx?...
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Path/Terrain warm up/down 10:38 [2] 1.67 km (6:21 / km) +20m 6:00 / km
shoes: Asics Spikes

Friday Nov 24, 2017 #

9 AM

Road 34:41 [2] 7.65 km (4:32 / km) +81m 4:18 / km
shoes: Salomon Sense Pro 2

Easy
Slept in, really needed it.
.
2 PM

Path/Terrain 33:41 [2] 7.38 km (4:34 / km) +31m 4:28 / km
shoes: Salomon Sense Pro 2

Easy
With Dan, hamstrings tight but not as much as Brutus with his waddle.
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Thursday Nov 23, 2017 #

7 AM

Road warm up/down 11:39 [2] 2.62 km (4:26 / km)
shoes: Asics Dynaflyte

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

Gym
Only weighted deadlift, going to suffer from this....
.
8 AM

Road warm up/down 17:16 [2] 3.8 km (4:32 / km) +28m 4:23 / km
shoes: Asics Dynaflyte

6 PM

Road warm up/down 25:56 [2] 5.2 km (4:59 / km) +4m 4:58 / km
shoes: Asics Dynaflyte

Track intervals 35:03 intensity: (21:03 @2) + (14:00 @5) 7.86 km (4:28 / km)
shoes: Asics Dynaflyte

Track - 4 * 600m 400m 200m [200m]....[400m]

With the orienteers. Legs not turning fast enough, but lungs working well. Was a grim one.
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Road warm up/down 25:20 [2] 4.49 km (5:39 / km) +66m 5:16 / km
shoes: Asics Dynaflyte

Wednesday Nov 22, 2017 #

2 PM

Path/Terrain long 2:04:10 intensity: (1:20:00 @2) + (44:10 @3) 21.25 km (5:51 / km) +680m 5:02 / km
shoes: Inov-8 Mudclaw 300

Long
Back up to good numbers, finishing off with Tim Tam and Ali. Absolutely drenched, pissing it down most of the run.
.

Tuesday Nov 21, 2017 #

7 AM

Path/Terrain 49:37 [2] 9.75 km (5:05 / km) +111m 4:49 / km
shoes: Salomon Sense Pro 2

Ante
Drills fail take 2, with Ewan.
.
6 PM

Road tempo 45:32 intensity: (20:32 @2) + (25:00 @4) 11.47 km (3:58 / km) +4m 3:58 / km
shoes: Asics Dynaflyte

Tempo Session fail

Had hoped for a few reps of the meadows lap. Did two and my heart started palpating quite randomly and uncomfortably. Finished the second with no special pace whatsoever, bumped into Tom M, began his final 10min tempo a few seconds later, felt a lot better, finished with that and went home.
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Monday Nov 20, 2017 #

7 AM

Path/Terrain 1:15:29 [2] 15.25 km (4:57 / km) +226m 4:37 / km
shoes: Salomon Sense Pro 2

Easy
Standard full monty, feeling pretty tired.
.
4 PM

Road 35:06 [2] 8.05 km (4:22 / km) +31m 4:17 / km
shoes: Asics Dynaflyte

Easy
With some lovely boys before gym. Bit fast.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte

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