Training Log Archive: BashmanIn the 7 days ending Nov 22, 2015:
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Sunday Nov 22, 2015 #
Path/Terrain warm up/down 11:00 [2] 1.6 km (6:52 / km)
shoes: Inov-8 X-Talon 190
Orienteering tempo 36:25 [4] 7.39 km (4:56 / km) +139m 4:30 / km
shoes: Inov-8 X-Talon 190
Beat bigman Arri by 11s after a fairly clean run, but was feeling a bit ploddy.
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Path/Terrain warm up/down 12:00 [2] 2.3 km (5:13 / km) +20m 5:00 / km
shoes: Inov-8 X-Talon 190
Saturday Nov 21, 2015 #
Note
Path/Terrain warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190
Orienteering 28:43 [3] 4.86 km (5:55 / km) +30m 5:44 / km
shoes: Inov-8 X-Talon 190
Loops with course memorising/drawing after each loop. Good stuff, and tough with the map being Venice.
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Path/Terrain warm up/down 21:07 [2] 4.13 km (5:07 / km) +72m 4:42 / km
shoes: Inov-8 X-Talon 190
Path/Terrain warm up/down 16:39 2.33 km (7:09 / km) +81m 6:06 / km
ahr:144 max:166 shoes: Inov-8 O-Roc 280
Orienteering tempo 43:19 7.92 km (5:28 / km) +131m 5:03 / km
ahr:166 max:182 shoes: Inov-8 O-Roc 280
A bit of a shock to the system and didn't manage too well. It seems that everyone else managed even worse though so got a sneak win, discounting Nixon.
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Path/Terrain warm up/down 7:30 1.39 km (5:23 / km) +25m 4:56 / km
ahr:138 max:155 shoes: Inov-8 O-Roc 280
Friday Nov 20, 2015 #
Road 38:34 [2] 7.58 km (5:05 / km) +144m 4:39 / km
shoes: Brooks Puregrit 3
Thursday Nov 19, 2015 #
Road 4:19 [3] 0.95 km (4:33 / km)
shoes: Brooks Puregrit 3
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Path/Terrain 27:55 [2] 6.0 km (4:39 / km) +29m 4:33 / km
shoes: Brooks Puregrit 3
After a tough day of library until 2am, more library after minimum sleep, and a hand in 80s before deadline, I needed some detox. Cruising round the meadows feeling good.
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Running From Danger 1:00 [5] ***** 0.4 km (2:30 / km)
ahr:200 max:200 spiked:1/1c shoes: Inov-8 F-Lite 252
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Wednesday Nov 18, 2015 #
Path/Terrain long 1:23:16 [2] 16.74 km (4:58 / km) +287m 4:35 / km
shoes: Salomon Sense Pro
More of an extended recovery, and it succeeded as such until I bailed down the hill going into the hermitage, pulled something in my quad, and overused my HF on the way home. Everything fine again by the end but really needing a day off. Hardly been sleeping either with a big hand-in tomorrow.
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Tuesday Nov 17, 2015 #
Path/Terrain 50:02 [2] 10.0 km (5:00 / km) +58m 4:52 / km
shoes: Salomon Sense Pro
Ten K Tuesdays.
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Path/Terrain warm up/down 12:32 [2] 2.47 km (5:04 / km) +13m 4:56 / km
shoes: Inov-8 O-Roc 280
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S+C/Drills/Plyo/Flex warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 O-Roc 280
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Path/Terrain intervals 35:13 8.86 km (3:59 / km) +60m 3:51 / km
shoes: Inov-8 O-Roc 280
Back to some speed, and I set off a bit too hard with Dan on the first one. Would have been alright if my stomach didn't fail me and I spent more energy trying not to spew. Messed up my eating a bit clearly, and yet I've really missed this kind of session. Good stuff.
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Path/Terrain intervals 7:27 1.08 km (6:54 / km)
shoes: Inov-8 O-Roc 280
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Path/Terrain warm up/down 17:14 [2] 2.55 km (6:45 / km) +83m 5:49 / km
shoes: Inov-8 O-Roc 280
Bog plod with André.
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Monday Nov 16, 2015 #
Road 4:10 [2] 0.92 km (4:32 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
Path/Terrain 35:35 [2] 6.66 km (5:21 / km) +42m 5:11 / km
shoes: Salomon Sense Pro
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Road 13:17 [3] 3.15 km (4:13 / km) +10m 4:09 / km
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Inov-8 F-Lite 252
Pretty standard, squats feeling shite.
4 x 5 Back Squat - 40kg, 60, 65, 65
4 x 5 Pull Ups - 5kg
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Road 4:57 [2] 0.91 km (5:25 / km) +17m 4:58 / km
shoes: Inov-8 F-Lite 252