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Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Path/Terrain7 5:28:23 41.31(7:57) 66.48(4:56) 1106
  Road5 3:47:31 32.83(6:56) 52.84(4:18) 314
  S+C/Drills/Plyo/Flex5 2:00:32 0.99 1.6
  Orienteering1 1:05:00 5.59(11:37) 9.0(7:13) 250
  Total11 12:21:26 80.73 129.92 1671
  [1-5]11 10:35:54
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2:24
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WeThFrSaSuMoTu

Tuesday Apr 25 #

Note

Fun times ahead.

7 AM

Path/Terrain 23:30 [2] 5.0 km (4:42 / km)
shoes: Salomon Sense Pro 2

Ante RFC
Bumped into Sarah and was happy to learn that a few people were planning on doing drills.
.

S+C/Drills/Plyo/Flex 25:00 intensity: (10:00 @0) + (15:00 @1) 1.6 km (15:37 / km)
shoes: Salomon Sense Pro 2

Drills
.

Path/Terrain warm up/down 6:00 [2] 1.4 km (4:17 / km)
shoes: Salomon Sense Pro 2

WD
.

Monday Apr 24 #

7 AM

Path/Terrain 49:17 intensity: (48:17 @2) + (1:00 @4) 10.45 km (4:43 / km) +132m 4:26 / km
shoes: Salomon Sense Pro 2

Ante RFC
Up bright an early to begin burning off my week of anti-lent consumption, during which I ate whatever I wanted. Legs a bit dead on gradients but otherwise Received Few Complaints. Bumped into a wild Scran, Rachel and then a running Beth!!! :-) , very sociable for a solo pre-breakfast Monday run.
.
4 PM

Road 22:30 [2] 5.0 km (4:30 / km)
shoes: Asics Gel-Electro 33

Treadmill
Legs took a while to get moving.
.

S+C/Drills/Plyo/Flex 30:00 [0]
shoes: Asics Gel-Electro 33

Gym
Small set, the essentials.
.

Sunday Apr 23 #

2 PM

Path/Terrain long 1:29:22 intensity: (40:00 @2) + (39:22 @3) + (10:00 @4) 18.2 km (4:55 / km) +450m 4:22 / km
shoes: Asics Gel-Electro 33

Long
Out with Oleg testing some routes for his 7 hills - Corstorphine, Craiglockhart, Braids, Blackford. Good chat about Tio strategies and lovely weather out. Bone dry underfoot, nice. Shorter than planned earlier this week but needed it - getting easily dropped by a fresher pair of legs.
.

Saturday Apr 22 #

9 AM

Path/Terrain 44:17 [3] 7.55 km (5:52 / km) +119m 5:26 / km

Ante
"Really nice run"
.

S+C/Drills/Plyo/Flex 3:32 [0]

Plank
Eaaaaaassssy.
.
8 PM

Path/Terrain warm up/down 19:50 [2] 4.0 km (4:58 / km) +50m 4:40 / km
shoes: Icebug Zeal OLX

WU
.

Orienteering 1:05:00 intensity: (20:00 @3) + (35:00 @4) + (10:00 @5) 9.0 km (7:13 / km) +250m 6:20 / km
shoes: Icebug Zeal OLX

Fairy Knowe Stealth O - Gaffled 1st Leg Sim.
With Lexc, GG and Shminty. Legs took a while to get into the terrain but a fight for 100m of filth to 2 woke the relevant muscle groups up well. Exited poorly and had to play catch up for a few controls. Eventually took Alex and found GG before the decent, nice O section. Two laps of Fairy Knowe followed with a tonne of climb, exchanging lead with GG after faffing too high on 11 (never found it the first time) but then came out of 15 with a good gap on him. Regrouped with Alex and had a good head to head through the nice stuff again, before dropping him once more and cruising round the grot swapping about with Graham. Some horrible miscalculations on the penultimate but then once again found Alex and cruised in together.
Great training, unfortunately the thick forest took my watch without me noticing, but it was on its last legs anyway so RIP Garmin. Annoying with 10mila next week but this training was just the warm up I needed. Some good sections, some schoolboy errors, but generally feeling comfortable racing some fast guys in much worse terrain than gothenburg, with effectively a candle of a head torch was nice.
.

Path/Terrain warm up/down 7:30 [2] 1.5 km (5:00 / km)
shoes: Icebug Zeal OLX

WD
.

Friday Apr 21 #

8 AM

Road 46:36 [2] 8.17 km (5:42 / km) +122m 5:19 / km
shoes: Asics Gel-Electro 33

Ante
Nice round a cool WoL loop with granny Fiina.
.
4 PM

Road warm up/down 6:55 [2] 1.63 km (4:14 / km)
shoes: Salomon Sense Pro 2

WU
.

Road 1:00:10 intensity: (10:10 @2) + (20:00 @3) + (15:00 @4) + (15:00 @5) 16.12 km (3:44 / km) +92m 3:38 / km
shoes: Salomon Sense Pro 2

Fartlek (Strides) - 30 x 60s [60s]
Really sluggish starting off, weirdly the first time since JK, and made me think I should have just run this yesterday. But eased into it and running quicker than expected, especially on recoveries. Got bored after 2.5 laps so threw in some Bruntsfield fun at the expense of a good pace. Finished with 3 quality ones with a shuffling recovery and legs were shaking by the end. Good stuff, need to start reducing the speed of the rests to get some more quality out.
.

Path/Terrain warm up/down 8:10 [2] 1.69 km (4:50 / km) +4m 4:47 / km
shoes: Salomon Sense Pro 2

WD
Damn.
.

S+C/Drills/Plyo/Flex 2:00 [0]

Plank
Fiina managed 3:16 :(
.

Thursday Apr 20 #

7 AM

S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 Road-X 233

Gym
Full session, legs responding well, still nervous of an impending crash but will just take things cautiously. Nice meadows fartlek planned for later.
.

Road warm up/down 4:00 [2] 0.8 km (5:00 / km)
shoes: Inov-8 Road-X 233

5 PM

Path/Terrain 1:20:27 [2] 16.69 km (4:49 / km) +352m 4:22 / km
shoes: Salomon Sense Pro 2

Easy
With Señor Purko after a quick but easy WU lap, feeling as good as yesterday. Two nice climbs before 5 strides across the meadows and then popped into my sisters as well as a shop before home. Running back with a parcel and shopping bag felt like optimum nighto training, carrying my weight in extra equipment...
.

Wednesday Apr 19 #

5 PM

Road 1:27:20 intensity: (1:00:00 @2) + (27:20 @3) 21.12 km (4:08 / km) +101m 4:02 / km
shoes: Asics Gel-Electro 33

Easy
One of those awesome days. Barely breathing until the last thirty where I slightly ramped up and added 10 x 15s strides, 1 every 2mins. Round the WoL loop and extended round the gardens and back via the old railway paths. Great weather, bit breezy again. Legs indifferent finishing to before starting.

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