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Training Log Archive: Bashman

In the 7 days ending May 8, 2017:

activity # timemileskm+m
  Path/Terrain9 7:23:32 57.38(7:44) 92.34(4:48) 1410
  Orienteering2 1:46:19 11.14(9:33) 17.93(5:56) 618
  Road3 1:11:53 8.41(8:33) 13.53(5:19) 177
  S+C/Drills/Plyo/Flex2 55:23 1.16 1.86 5
  Total12 11:17:07 78.08 125.66 2210
  [1-5]12 10:37:07

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TuWeThFrSaSuMo

Monday May 8, 2017 #

7 AM

Path/Terrain 1:30:47 [2] 18.92 km (4:48 / km) +250m 4:30 / km
shoes: Asics Gel-Electro 33

Ante + Many Complaints
Maximum loopage round the standard route, both feet battered and bruised from yesterday, and knee a bit twisted, but otherwise muscles responding well. Could have kept trotting at this pace for the rest of the day. Huge breakfast and day of revision awaited my return, so perhaps that's why I was so keen to extend it. Nippy morning but still a very much bone-dry Edinburgh.
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Sunday May 7, 2017 #

7 AM

Road 15:26 [2] 3.2 km (4:49 / km) +15m 4:42 / km
shoes: Salomon Sense Pro 2

Ante RFC
With Shminty round Kendal, nice morning and legs good.
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11 AM

Path/Terrain warm up/down 23:41 [2] 4.5 km (5:16 / km) +47m 5:00 / km
shoes: Icebug Acceleritas4

WU
For Tam for the first half, found some glasses which was great banter before emotionally parting with them at the enquiries tent.
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Orienteering race 35:45 intensity: (10:00 @4) + (25:45 @5) 6.14 km (5:49 / km) +218m 4:57 / km
shoes: Icebug Acceleritas4

BOC Relays
Ali had a bit of a mare on first leg which was a shame for him of course, but rather relieving knowing the second team still had a good shot, and that I could chill a bit now. Once a topless Felly had finished by charging towards me at changeover, I was out with a chill mindset but still up for a race.

First few controls were good and I was flowing well. Then bruised my arch off a rock and became distracted and lazy, with several bananas and clearly sub-optimal routes, that I feel I wouldn't have taken had I been under pressure. Lost perhaps 90s on 6 and 8, but then relaxed again and caught Baba before spectator. Had a good wee race and overshot one control, but then put in a real shift to drop him before the final lap. Plodded round fairly cleanly and then spotted a wild Tamothy approaching the finish. Pulled my buff over my face and hunted him down. Fell 5s too short but no bother. Finished to a buzz of confusion round the assembly which carried on for the good part of two hours.

Personally quite happy with the run, but time not where I thought it would be on comparison to the others. Think [hope] the lack of pressure took a toll on my speed and perhaps losing more time than I thought on 6 and 8. Also recovered again moments after finishing so not exactly fully spending my energy as usual out there. With regard to the whole drama, it was really nice to see the boys up on the podium again but can't help feel very sorry for the three disqualified teams. Something to be looked back and laughed at eventually but understandably frustrating at this point.
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Path/Terrain 9:57 [2] 1.43 km (6:58 / km)
shoes: Barefoot

WD
With Trim, feet destroyed.
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Saturday May 6, 2017 #

7 AM

Path/Terrain 21:15 [2] 4.49 km (4:44 / km)
shoes: Asics 33-DFA

Ante
With Fiina for a bit on the meadows, not in a racing mood.
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1 PM

Path/Terrain warm up/down 20:25 [2] 3.14 km (6:30 / km) +111m 5:32 / km
shoes: Inov-8 Oroc 280 (2016)

WU
Good one, made no sense of the WU map though.
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Orienteering race 1:10:34 intensity: (40:34 @4) + (30:00 @5) 11.79 km (5:59 / km) +400m 5:07 / km
shoes: Inov-8 Oroc 280 (2016)

BOC Long - High Dam

Probably worth a lot more analysis than I have done but essentially I wasn't mentally ready to race this weekend. Paired with a very detailed 1:15 map that I struggled to read, I was making some huge mistakes relative to the recent norm. Saved by a few really solid longer legs (especially 7) and a good pair of legs generally, as well as everyone else kindly losing at least twice the time that I binned. Very tricky orienteering but need to get used to it soon, at least before JWOC. Nice to round off a good spring through, and finally have a successful BOC again after many many years off.
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Path/Terrain 13:06 [2] 2.07 km (6:20 / km) +24m 5:59 / km
shoes: Inov-8 Oroc 280 (2016)

Friday May 5, 2017 #

6 PM

Path/Terrain 28:19 [2] 6.34 km (4:28 / km) +37m 4:20 / km
(rest day) shoes: Asics Gel-Electro 33

Easy
With some boys, pretty destroyed today. Here's hoping tomorrow is better.
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Thursday May 4, 2017 #

7 AM

Path/Terrain 23:08 [2] 4.92 km (4:42 / km) +2m 4:41 / km
shoes: Asics Gel-Electro 33

Easy
Lap before gym after a good sleep. Knackered though - Dumyat still very much infecting the quads.
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S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics Gel-Electro 33

8 AM

Road warm up/down 12:08 [2] 2.5 km (4:51 / km) +17m 4:42 / km
shoes: Asics Gel-Electro 33

WD
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5 PM

Path/Terrain 1:07:00 intensity: (40:00 @2) + (27:00 @3) 14.84 km (4:31 / km) +217m 4:12 / km
shoes: Asics Gel-Electro 33

Easy + Strides
Nice Holyrood with all the bonus laps, with Tim and Mikey/Fraser for a bit. Time flew by, gorgeous weather. Legs took a while to wake up but good once they did.
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Wednesday May 3, 2017 #

8 AM

Road 44:19 [2] 7.83 km (5:40 / km) +146m 5:11 / km
shoes: Asics Gel-Electro 33

Ante RFC
Easy lap through strange northern Edinburgh with Fiina. Legs not so fresh as they were yesterday, racing this evening should be interesting.
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6 PM

Path/Terrain warm up/down 14:00 [2] 3.02 km (4:38 / km) +71m 4:09 / km
shoes: Inov-8 X-Talon 212 (2016)

WU
With Purko and Euzie who was pushing the pace as ever!
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Path/Terrain race 33:46 intensity: (10:00 @4) + (23:46 @5) 7.82 km (4:19 / km) +414m 3:25 / km
shoes: Inov-8 X-Talon 212 (2016)

Dumyat Hill Race

Really not looking forward to this pre race and expected a lot of power walking/battling for 3rd place after starting hard with Tom and GG. They began to drop me up the road so I was about to settle down when Tom seemed to hit the wall. Came past him half way through the open and was happy to turn round at the top and see a good gap.

About a minute down on GG so gave the downhill a good thumping, very fun both for myself and some spectators placed at very sketchy sections in the forest. Somebody shouted 30s to me at the bottom of the woods so pushed on, but then died on the small incline to the uni so just cruised in, legs feeling defeated around 45s down.

Happy with the race considering how the legs were beforehand, and some absolutely stunning weather, dry underfoot conditions and plenty of spectators made things very enjoyable. Toe opened up a savage blister that could be tricky to fully heal by the weekend....
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Path/Terrain 13:54 [2] 2.54 km (5:28 / km)
shoes: Inov-8 X-Talon 212 (2016)

WD
Lap of the lake, pretty much speed walking.
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Tuesday May 2, 2017 #

4 PM

Path/Terrain 22:01 [2] 5.07 km (4:21 / km) +27m 4:14 / km
shoes: Salomon Sense Pro 2

Easy
Didn't set an alarm this morning by accident so missed morning drills and did everything in the evening instead, pretty sure that's how it works... Feeling good anyway so no harm done.
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S+C/Drills/Plyo/Flex 15:23 [1] 1.86 km (8:17 / km) +5m 8:10 / km
shoes: Salomon Sense Pro 2

Drills
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Path/Terrain 1:02:13 [2] 13.25 km (4:42 / km) +212m 4:21 / km
shoes: Salomon Sense Pro 2

Easy
Flat bits of the seat with Will, Ewan and Purko.
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