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Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Path/Terrain4 6:17:21 39.84(9:28) 64.12(5:53) 2693
  S+C/Drills/Plyo/Flex9 3:00:00
  Road4 2:04:10 16.06(7:44) 25.85(4:48) 129
  Total13 11:21:31 55.91 89.97 2822
  [1-5]8 8:21:31
«
3:44
0:00
MoTuWeThFrSaSu

Friday Aug 18 #

8 AM

Road 1:01:37 [2] 12.49 km (4:56 / km) +50m 4:50 / km
(rest day) shoes: Salomon Sense Pro 2

Ante
Round WoL and a bit of a weird ending to make up 60. Legs pretty wrecked, weather pretty dreich.
.

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

6 PM

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

Thursday Aug 17 #

8 AM

Road 20:08 [2] 4.66 km (4:19 / km) +14m 4:15 / km
shoes: Salomon Sense Pro 2

Ante
.

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

6 PM

Path/Terrain 42:01 intensity: (36:01 @2) + (6:00 @5) 9.13 km (4:36 / km) +200m 4:09 / km
shoes: Salomon Sense Pro 2

Easy + Hills
Had a few more reps in mind because legs were feeling much better than expected after yesterday, but soon died off and chilled for a few miles instead. Chucked in 4 x 60s, 30s hills at the end for the hell of it. Core followed, then up and down the seat scrambling on the way up with Jacob and Greg, before jogging back to the flat.
.

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

8 PM

Road warm up/down 11:46 [2] 2.42 km (4:52 / km) +5m 4:49 / km
shoes: Salomon Sense Pro 2

Wednesday Aug 16 #

6 AM

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

1 PM

Path/Terrain long 3:24:54 [2] 28.2 km (7:16 / km) +1985m 5:22 / km
shoes: Inov-8 Mudclaw 300

Skyline+Scramble
With Oleg for a very chilled skyline, starting off with a scramble up Caerketton crags. A bit worried about incoming rain and tired legs to begin with. The rain hit hard and it was a fairly grim first two hours, with some death-hail rain equivalent on the kips ft. the strongest wind I've experienced. Things were much better on the way back, just fading a bit towards the end as is the norm. Legs pretty much indifferent at the finish to when starting though.
.

Tuesday Aug 15 #

8 AM

Road 30:39 [2] 6.29 km (4:52 / km) +60m 4:39 / km
shoes: Asics Gel-Electro 33

Ante
.

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

1 PM

Path/Terrain 1:01:04 [2] 12.05 km (5:04 / km) +310m 4:29 / km
shoes: Asics Gel-Electro 33

Easy
Up and down Carn Mon Earn with Dad and Alfie. His first longer run in a while so was surprised at his pace! Knee good and taps aff sunshine, nice route as well.
.
5 PM

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

Monday Aug 14 #

8 AM

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

11 AM

Path/Terrain 1:09:22 intensity: (1:01:22 @2) + (8:00 @4) 14.74 km (4:42 / km) +198m 4:25 / km
shoes: Asics Gel-Electro 33

Easy
On Kincorth and Tullos Hills in Aberdeen. Wet but warm weather. Legs still not budging from the effect of doing maintenance exercises on top of DOMS. Loosened off eventually to do 16 x 30s strides with 60s recoveries, going down by 15s every 5 because it was taking too long. Stride pace hardly faster than tempo pace today. Ah well, legs turned a bit faster and hopefully do some good. Interesting trails but the various smells from the nearby factories meant I might not be returning there anytime soon.
.
7 PM

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

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