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Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Path/Terrain7 6:28:24 46.04(8:26) 74.09(5:15) 1722
  Road3 1:19:53 10.39(7:41) 16.73(4:47) 181
  S+C/Drills/Plyo/Flex3 58:00
  Track1 18:36 2.64(7:03) 4.24(4:23)
  Total11 9:04:53 59.07 95.06 1903
  [1-5]9 8:06:53
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WeThFrSaSuMoTu

Sunday Oct 15 #

7 AM

Path/Terrain warm up/down 15:59 [2] 2.99 km (5:20 / km) +5m 5:18 / km
shoes: Salomon Sense Pro 2

Ante
Out early doors with Tam in muddy, windy Llanberis. Legs good though!
.
10 AM

Road warm up/down 6:00 [2] 1.12 km (5:22 / km) +28m 4:46 / km
shoes: Inov-8 Mudclaw 300

WU
Kept it small with a few drills. Hoped to just warm up on the way and didn't want to miss Skunky at changeover.
.

Path/Terrain race 1:16:03 intensity: (46:03 @4) + (30:00 @5) 15.13 km (5:02 / km) +952m 3:49 / km
shoes: Inov-8 Mudclaw 300

FRA Relays - 2nd Leg with Jacob

Always a bit nervous going in to this one, not only because it was a team effort event but with the thought of having to keep up with Jacob on the many climbs there were to come. With a big week and potentially still the skyline in my legs I wasn't sure what would happen especially on any steeper sections.

Jack handed over to us in 7th and we headed out with the goal of catching most of the teams ahead, especially Dark Peak (Jonny and Elk) by the end. It was a long leg with lots of time to [hopefully] do so so we settled down and took the first boggy, twisty section comfortably, saving the tank for the climbs instead. This however only stretched the gap as the teams ahead were battling it out while we were relatively lonely and although it was probably still a smarter move from us, it was an anxious situation. This only got worse when about three teams were right up behind us at the start of the main climb.

However things then began to go our way. Although I was forced into a walk on the steepest bit of the race, we were pulling ahead already and noticeably making gains on the teams in front. Once the climb settled down to a manageable gradient, I got into rhythm and let Jacob push/pull me up as we overtook or caught all of Clayton, Bowland and Ochils before the descent. Ran the rest of the way up without fuss, and even the clag, wind, and mud weren't much of an obstacle. We dropped down comfortably and then set our sights on DP, still a similar gap away.

The next climb was just at the right angle to the wind to allow for a bit of a push and hence this section went by quite nicely. The top lasted for a long time and we grew a bit nervous but eventually the checkpoint appeared in the fog. A horrifically steep and slippery descent followed but the exit track could be seen so it was more straightforward than it could have been with lower cloud. We diverted round a crag (I enjoyed the only part of the course where I was faster than Jacob) and then we hit the flatter section all the way to the final climb.

I took a gel here to be safe and really began to enjoy myself. Didn't even notice Jacob deck it but otherwise the wind was pushing now and things felt comfortable. We hit the final climb with some good momentum and although Jacob pulled away a bit I was never in too much pain. We were definitely gaining on the rest of the front 3 teams now and so I tucked in behind Jacob on the final descent while we pushed to make very second for the final two legs. Apart from diving head first into mud this was an epic downhill followed by some great atmosphere in the arena. Sprinted for the changeover and
handed over to Ewan and Ali. Job done!

The team only kept climbing, with Ewan and Ali nipping past Mercia and then Alex past Keswick to finish in silver! Much better than anyone's expectations and it felt amazing to pull off. Very chuffed to win leg 2 with Jacob but can only imagine how long I would take without him driving the locomotive... Really nice to celebrate with a team effort though, so much better than individual races! So an awesome day, which totally made the almost 8 hour commute back home worth it.

Overall -
http://www.britishfellrelay.org.uk/results/provisi...
Leg - http://www.britishfellrelay.org.uk/results/provisi...
.

Road warm up/down 13:11 [2] 2.06 km (6:24 / km) +53m 5:41 / km
shoes: Inov-8 Mudclaw 300

WD
Shuffling with Jacob.
.

Saturday Oct 14 #

6 AM

Path/Terrain 1:01:54 [2] 12.26 km (5:03 / km) +118m 4:49 / km
shoes: Salomon Sense Pro 2

Ante
Nice and early with Beth and Catriona before heading south. Legs feeling good, nice and warm out again.
.
6 PM

Path/Terrain 35:48 [2] 6.39 km (5:36 / km) +164m 4:58 / km
shoes: Salomon Sense Pro 2

Easy Recce
With the squad of 12 EUH+H guys to the arena and then round the start of the course for tomorrow. Legs moving quite well but a bit tired from driving. Strides at the end with Pablo Tam and Alex.
.

Friday Oct 13 #

7 AM

Path/Terrain 1:21:17 [2] 15.25 km (5:20 / km) +325m 4:49 / km
shoes: Salomon Sense Pro 2

Ante
Full Monte with a final climb of the seat at the end. Started with Jacob and then second half on my own. Warm but bluster outside.
.
6 PM

Road 30:14 [3] 7.0 km (4:19 / km) +14m 4:17 / km
shoes: Asics Dynaflyte

Easy+Strides
Moving a bit quicker but legs not feeling very stable. Getting dark and cold on the canal, quite lonely. Chucked in 6x20s strides in the middle.
.

S+C/Drills/Plyo/Flex 8:00 [0]

Thursday Oct 12 #

7 AM

S+C/Drills/Plyo/Flex 30:00 [0]
shoes: Asics Dynaflyte

8 AM

Road 30:28 [2] 6.55 km (4:39 / km) +87m 4:22 / km
shoes: Asics Dynaflyte

Ante
Parked the car at KB and then ran home via hermitage. Nice morning.
.
4 PM

Path/Terrain warm up/down 28:55 [2] 5.28 km (5:28 / km)
shoes: Salomon Sense Pro 2

WU
Down to the track, legs a bit tired.
.

Track intervals 18:36 intensity: (11:00 @2) + (7:36 @5) 4.24 km (4:23 / km)
shoes: Asics Dynaflyte

Short Reps - 200, 3, 4, 5, [5mins] 5, 4, 3, 2... [1min between reps]
With Alex, Ali, Jonny, and Tam. Legs not particularly moving but nice to get some cadence going. Lungs were fine for once and breathing quite controlled, although HR palpitating a bit. Next week going to go off caffeine and see if it makes a difference.
.

Path/Terrain warm up/down 23:46 [2] 4.38 km (5:26 / km) +61m 5:05 / km
shoes: Salomon Sense Pro 2

WD
.

Wednesday Oct 11 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

4 PM

Path/Terrain 1:04:42 [2] 12.41 km (5:13 / km) +98m 5:01 / km
(rest day) shoes: Salomon Sense Pro 2

Easy
With Alfie at Gullane. Legs didn't have strength for much more.
.

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