Training Log Archive: BashmanIn the 7 days ending Mar 24, 2018:
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Saturday Mar 24, 2018 #
Orienteering 51:46 [1] 4.97 km (10:24 / km) +144m 9:06 / km
shoes: VJ Bold (2017)
Legs absolutely useless after yesterday. With the addition of not much sleep, a cold and wet day, and somewhat rough terrain, this didn't go too well nor was too enjoyable. Happy to get back home, after a WD to get some pics of a cool ice waterfall.
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Path/Terrain warm up/down 11:50 [2] 1.63 km (7:15 / km) +50m 6:18 / km
shoes: VJ Bold (2017)
Path/Terrain 40:00 [2] 8.26 km (4:51 / km) +113m 4:32 / km
shoes: Salomon Sense Marin
Sacked the second session for an easy run instead. Feeling a bit better towards the end. Still cold and wet.
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Friday Mar 23, 2018 #
Road 15:42 [2] 3.0 km (5:14 / km) +5m 5:11 / km
shoes: Salomon Sense Marin
Road 15:25 [2] 3.19 km (4:50 / km) +90m 4:14 / km
shoes: Salomon Sense Marin
Path/Terrain warm up/down 11:58 [2] 2.42 km (4:56 / km) +32m 4:38 / km
shoes: VJ Bold (2017)
Orienteering race 1:09:26 11.62 km (5:59 / km) +136m 5:39 / km
shoes: VJ Bold (2017)
Great race against a decent field of runners. Started off in a train lead by Thomas. Found it very easy to stick with him so just focussed on keeping up with my navigation, taking a few different lines occasionally.
Should have reacted sooner when I could tell something was wrong but left it too late and lost some time to 7 on the way back. Met Andreas here so ran with him for a bit before catching a bit of chaos at 9 in the green.
Exited in a good position and should have chilled out a bit more. Found Viktor at number 1 and slightly missed 2 with him, catching site of a different reflector in the dark. But then led us both to a howler on 3 ditching 4mins with a parallel mistake. Big amount of frustration came and so put in some good splits for the rest of the second loop, although missing a few times towards the end.
Final, ungaffled loop arrived and began with Victor, before deciding to take in the path as much as possible. This went really well, getting top split on the long leg. Saw a train approaching so put in some kick to get away before they saw me. Went well until 4 where I fumbled and Herman caught me. He missed 5 though so I got a gap which I could keep until the end, with Elias and Victor following in soon after.
Very happy with that, even considering the pretty poor second loop. Energy levels feel great and confidence in O-tech is coming back. Finished 7th, but a rather large 9mins down on Thomas...
http://loggator2.worldofo.com/?idstr=logatecIngeda...
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Path/Terrain warm up/down 5:48 [1] 1.08 km (5:23 / km) +12m 5:05 / km
shoes: VJ Bold (2017)
Path/Terrain 5:48 [3] 1.08 km (5:23 / km) +12m 5:05 / km
Thursday Mar 22, 2018 #
Road 18:16 [2] 4.07 km (4:30 / km) +19m 4:23 / km
shoes: Salomon Sense Marin
Somehow still managed to snow last night. Stuck to the roads.
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Road 9:51 [2] 1.85 km (5:19 / km) +82m 4:21 / km
shoes: Salomon Sense Marin
Path/Terrain long 1:29:00 [2] 15.5 km (5:45 / km) +330m 5:11 / km
shoes: VJ Bold (2018)
Decided to give Hoias a miss tonight and run with Thomas instead. Had half an hour in mind but was willing to stretch, maybe not to 90mins initially but got tempted in as I was feeling good. Rest day aborted, hopefully not too many consequences...
Nice loop anyway in some pretty unstable trods through the snow. Nice and warm cruise to begin with but temperature dropped quite rapidly towards the end, and ice began to be a problem. Made it through fine, except the calves, which were already quite tight from track. Not so pleasant today (Friday).
New shoes are very nice.
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Wednesday Mar 21, 2018 #
Road 19:13 [2] 4.19 km (4:35 / km) +32m 4:25 / km
shoes: Salomon Sense Marin
Road 10:00 [2] 1.83 km (5:27 / km) +80m 4:29 / km
shoes: Salomon Sense Marin
Road warm up/down 26:40 [2] 5.3 km (5:02 / km) +5m 5:01 / km
shoes: Asics Dynaflyte
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Track intervals 26:07 7.4 km (3:32 / km)
shoes: Asics Dynaflyte
Very controlled pace tonight and cruising through the recoveries quite briskly. Did most of it in lane 2 overtaking people and allowing others to cruise on the inside. Good re-intro to the track stuff. Had more planned but stomach blew up so called it a day after 6, leading the last rep comfortably.
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Road warm up/down 14:00 [2] 2.18 km (6:25 / km) +82m 5:24 / km
shoes: Asics Dynaflyte
Struggling greatly.
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Tuesday Mar 20, 2018 #
Path/Terrain 35:54 [2] 7.5 km (4:47 / km) +83m 4:32 / km
shoes: Salomon Sense Marin
Breakfast at work today. Hope to mix this up a bit more. Beautiful morning, quite icy though. Snow melting in the day and freezing overnight.
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Road 15:38 [2] 3.09 km (5:04 / km) +93m 4:24 / km
shoes: Salomon Sense Marin
Orienteering 1:12:43 [2] 7.92 km (9:11 / km) +171m 8:17 / km
shoes: VJ Bold (2017)
Absolutely terrible technique today, and physically quite bad too. Felt quite faint after 15mins but then picked up a bit when the terrain improved. Just one of those days, probably didn't eat enough for the amount of training the last few days, and in a rough area like this it was bound to go a bit sideways... as I seemed to do many times down slopes or over fallen branches. Good bit of bacon gained after trying to climb some ice up a crag and my handhold gave way. Caught nicely by some trees. As Thomas said after, quite glad to not have done this at night as planned.
On another note, it was a very cool area, and would be world class had it never been touched by forestry works. Time flew by with some very cool view, crags, ice sculptures, all in the light of a warm setting sun. Spring is coming, finally.
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Monday Mar 19, 2018 #
Path/Terrain 43:02 [2] 8.43 km (5:06 / km) +75m 4:53 / km
shoes: Salomon Sense Marin
Icy spicy. Nice mysteriously still atmosphere.
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Path/Terrain 27:49 [2] 5.24 km (5:18 / km) +137m 4:42 / km
shoes: Salomon Sense Marin
With strides, before circuits.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
Road warm up/down 10:37 [2] 2.23 km (4:45 / km) +11m 4:39 / km
shoes: Salomon Sense Marin
Sunday Mar 18, 2018 #
Orienteering long 1:57:25 [3] 17.0 km (6:54 / km) +235m 6:28 / km
shoes: VJ Bold (2017)
Wasn't sure how I would cope after the last few days but my legs were responding well in the end. Quite snowy in the area and very cold to begin with, but the sun soon warmed things up.
Started at a prescribed easy pace with everyone which withing 5 seconds turned out to be my race pace. Played along until the front pack disappeared and I eased down the intensity a bit running with Fredrik and eventually Mats. Caught them up after taking my own route to 4 and took the lead going to 6. Immediately made a stupid mistake and felt guilty as Fredrik followed me in. After this, him and Mats took their round route to 7 leaving me on my own.
I was quite happy to spend some time buliding my own confidence, just like Friday night. What I didn't realised is that I was ahead of the other two, and so after some good legs on the east side going slowly at my own pace, I lost 2mins on 12 misreading the contours and let them slip by. Caught them at the road crossing very smoothly as they ran by while I was joining the road and then ran the last loop with Fredrik, first exchanging the lead several times but eventually bonking and drafting him for the rest of the course after 17.
Good training - navigation and confidence getting there but not sure I would have been able to run much faster in a race, let alone the 20mins faster Gaute managed to stomp round in. Skiing might have been in the legs but didn't feel too bad generally. Anyway, good to get a long orienteering session in before JK and hopefully more signs that things are continuously improving. Certainly enjoyed this very much; probably helped by the large group of people participating and the beautiful weather.
https://events.loggator.com/F6f9Eg
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33 FA
Great few matches with a good turnout, so full court. Scored a cheeky knock-in on the third game and a dreamer of a goal from distance just before the end of the fourth and final. Quite tired but not too bad, and very enjoyable as always. Might be the last week they do it unfortunately, but maybe for the best as the O season begins.
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