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Training Log Archive: Bashman

In the 7 days ending Mar 24, 2012:

activity	#	time	miles		km		+m
Path/Terrain	2	1:33:47	12.45	(7:32)	20.04	(4:41)	432
Road	4	1:20:15	11.01	(7:17)	17.72	(4:32)	137
Orienteering	3	1:04:56	7.35	(8:50)	11.83	(5:29)	234
School PE	2	55:00
Total	9	4:53:58	30.81		49.59		803

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Saturday Mar 24, 2012 #

11 AM

Road warm up/down (Warm Up ) 8:33 [2] 1.74 km (4:55 / km) +18m 4:40 / km
shoes: Asics Gel-DS Trainer 14(Road)

Orienteering race (British Sprints, Heats) 15:41 [5] **** 3.49 km (4:30 / km) +22m 4:21 / km
shoes: Asics Gel-DS Trainer 14(Road)

2.6 - Heat 1A
Came 15th out of all the competitors
1st in my heat (by over a minute) so I qualified to the A final

2 PM

Road (Warm Up 2) 6:03 [2] 1.22 km (4:58 / km)
shoes: Inov-8 X-Talon 190

Orienteering race (British Sprints, Final) 15:24 [5] **** 3.41 km (4:31 / km) +39m 4:16 / km
shoes: Inov-8 X-Talon 190

Lots of hesitations and bad route choices, 2s behind Tim and Adam, 16s behind Dane, but I could've easily beaten that.

Road (Warm Down) 6:11 [2] 1.02 km (6:04 / km) +18m 5:34 / km
shoes: Inov-8 X-Talon 190

Quali - Course H1A - Splits

Final - Course FA1 - Splits

Friday Mar 23, 2012 #

School PE (Baseball) 20:00 [3]

6 AM

Road (Petrol Station) 31:01 [4] 7.25 km (4:17 / km) +46m 4:09 / km
shoes: Asics Gel-DS Trainer 14(Road)

First 4km sprinted every 4th lampost
Last 3km moderate pace (4:15/k)
Pretty tired though, as it was the morning

Thursday Mar 22, 2012 #

Note

"rest day"
Small run tomorrow morning to keep the muscles going

Wednesday Mar 21, 2012 #

School PE (Baseball) 35:00 [2]
shoes: Asics Gel-DS Trainer 14(Road)

4 PM

Path/Terrain (River Dee) 24:31 [3] 6.02 km (4:04 / km) +85m 3:48 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy run rather than intervals tomorrow because I can't get a lift.
Decided to go today because of the good weather too.

Tuesday Mar 20, 2012 #

4 PM

Orienteering (Bogendriep) 33:51 [3] **** 4.93 km (6:52 / km) +174m 5:50 / km
shoes: Inov-8 X-Talon 190

Very rough part of Bogendriep that has recently been feld.
Easy run round an old course, map was a bit wrong in places but was a nice change to normal events

Plan for this week:
M - easy run
T - running an old course in bogendriep (not been oing in a while)
W - rest
T - short intervals
F - easy run
S - British Sprints (about 3km x 2)
S British Middles (about 6km)

5 PM

Road (Easy Run) 28:27 [3] 6.49 km (4:23 / km) +55m 4:12 / km
shoes: Asics Gel-DS Trainer 14(Road)

Easy run today, tried to limit myself to 4:30/km
Quite blustery winds, chilly weather definitely slowed me for the first half (which was mostly paths) second half was easy with the the wind and along roads.

Sunday Mar 18, 2012 #

11 AM

Path/Terrain (Glen Tanar Hills) 1:09:16 [4] 14.02 km (4:56 / km) +347m 4:24 / km
shoes: Asics Gel-DS Trainer 14(Road)

Did the first 7km up the hills alone and met dad to do the last 7km.
Slowed down by him and Alfie a bit.
Sunny weather, a bit chilly though.

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