Training Log Archive: BashmanIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Road warm up/down 9:30 [2] 2.0 km (4:45 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 30:00
shoes: Asics 33-DFA
Needed. Feeling good by the end.
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Road warm up/down 14:29 [2] 3.12 km (4:38 / km) +1m 4:38 / km
shoes: Asics 33-DFA
Round the meadows and over to gym.
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Cycling 45:00 [2]
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Liked this session, maybe that's because it wasn't too hard on the legs. Kept things light on the squat - 3 x 5 (60, 65, 70)
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Sunday Feb 28, 2016 #
Road 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Mudclaw 300 (2016)
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Path/Terrain long 2:20:55 [3] 22.38 km (6:18 / km) +1187m 4:59 / km
shoes: Inov-8 Mudclaw 300 (2016)
Perfect day - blue skies, no wind and a nice warm inversion up on the hills. With Tam aiming for about 90mins. Started from Swanston up Allermuir and then down the western ridge. Stunned by the views and the heat so took the thermal off soon enough. We quickly realised we were up for some more so attacked Black Hill which was painful as always and then continued round Hare, the kips and onto Scald Law. Called it a day here and jogged back to Penicuik which my legs just about survived before beginning to sieze out a bit. Everything feeling good otherwise and working up the hills very well. Awesome.
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Saturday Feb 27, 2016 #
Path/Terrain warm up/down 19:13 2.97 km (6:28 / km)
ahr:139 max:165 shoes: Asics 33-DFA
Tight HF still bugging since waking up yesterday. Had an idea of doing some O but neither wanted to cycle or do any climb today, so a session on the meadows it was. Lap WU and some drills.
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Path/Terrain intervals 38:36 9.41 km (4:06 / km)
ahr:171 max:185 shoes: Asics 33-DFA
Decent stuff, was feeling it by the end. HF behaving but legs didn't really want to turn over today.
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Path/Terrain warm up/down 15:53 3.34 km (4:45 / km) +26m 4:34 / km
ahr:148 max:159 shoes: Asics 33-DFA
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Path/Terrain 20:00 [2] 4.09 km (4:53 / km) +32m 4:42 / km
shoes: Salomon Sense Pro
Round meadows to test out the flexor. All good, pentlands tomorrow.
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S+C/Drills/Plyo/Flex 15:00 [0]
Friday Feb 26, 2016 #
S+C/Drills/Plyo/Flex 15:00 [0]
Road warm up/down 4:35 [2] 0.96 km (4:45 / km)
shoes: Asics 33-DFA
Cycling 35:00 [2]
With Ali and Chicken.
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Thursday Feb 25, 2016 #
Road warm up/down 8:30 [2] 1.9 km (4:28 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 45:00 [0]
shoes: Asics 33-DFA
Quite light again, not complaining. Some core and bridges to start. Then 4x10 OH press (25kg). Downstairs for some pretty much unweighted OH and back squats. Eaaasy.
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Path/Terrain warm up/down 24:35 [2] 4.55 km (5:24 / km) +90m 4:55 / km
shoes: Inov-8 X-Talon 212 (2016)
Long way round the seat and drills
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Path/Terrain hills 30:27 4.42 km (6:53 / km) +428m 4:38 / km
shoes: Inov-8 X-Talon 212 (2016)
Feeling great today, new best up MFD and absolutely no problem getting up any hill. Perfect conditions if not a bit chilly. Getting dark as I was finishing.
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Path/Terrain warm up/down 12:36 [2] 2.47 km (5:06 / km) +39m 4:44 / km
shoes: Inov-8 X-Talon 212 (2016)
Too much tarmac, foot began to tighten up.
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Wednesday Feb 24, 2016 #
Path/Terrain 1:00:05 12.11 km (4:58 / km) +206m 4:34 / km
ahr:141 max:173 shoes: Salomon Sense Pro
Nice and easy loop of meadows, holyrood, bog, crags. Feeling good, hip flexors a bit tight unsurprisingly.
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S+C/Drills/Plyo/Flex 15:00 [0]
Tuesday Feb 23, 2016 #
Cycling long 3:51:42
ahr:125 max:155
A bit of a reshuffle this week with a long, easy sesh today. Weather was great so chose the bike to spare the legs for a bit longer. Jacob was keen too so headed out after a light lunch. Out to North Berwick at a fast pace and continued along the coastline to hit the A1 at 50km. Averaged over 30kph so the effort was pretty high. Then the fight began with a bit of wind, some tough hills and a high level of bonkage. Stopped in Haddington at the famous sweet shop for some tablet and a gel which just about kept me going till the end. Got very cold for the last hour and began to freeze in places I've never frozen before. Sun went down and things just got chillier. Numerous white van men also being absolute idiots. Very happy to get home in the end. Took a good 20mins in the shower to regain some feeling. Despite the cold, really not that tired at all.
101.5km, 450m.
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Monday Feb 22, 2016 #
Cycling 1:00:56 [2]
Short and sweet with Jacob, legs feeling great. Amazing weather. Out along canal, up past HW, back from Currie.
25km
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Road 4:30 [2] 0.95 km (4:44 / km)
shoes: Asics 33-DFA
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Easy session: disc circuit, step ups, small box jump extensions, lots of hurdle mobility, MB slams, leg throw down abs, plank and plenty of rolling. Enjoyable sauna and Lidl with Sebb after.
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Sunday Feb 21, 2016 #
Path/Terrain warm up/down 7:57 [2] 1.25 km (6:21 / km) +37m 5:32 / km
shoes: Inov-8 X-Talon 212 (2016)
With Timmy and then some drills as I waited for the raptor.
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Orienteering race 28:19 [5] 5.13 km (5:31 / km) +225m 4:32 / km
shoes: Inov-8 X-Talon 212 (2016)
Felt ready and pumped for this, unlike yesterday. Daniel did his job and came in as first counter behind the guests. Andy lost some time early in the course but then tanked it to reduce the gap to a minute, amazing work. Was really comfortable with this, as I felt there was nothing to loose if I went out hard, as there was a a sizeable gap behind. So out hard I went. Confused off the start with what was a path and what wasn't but easy enough. Hardest control of the course was 2 and I hesitated slightly but nailed it soon enough. Ramped things up through the next loop but with no evidence of the boys ahead I began to settle down on the downhill to 6.
But then I spotted Shminty's OD top and assumed he was with Willy so nailed it down the hill at some decent speeds. Caught them up but was lucky that we shared the control; Chris had to head back up the hill. Tucked in behind Willy up the next few and then snuck past when he had a longer gaffle to my delight. Began to cruise things as I anticipated a crucially quick finish. I doubted my fitness as Willy looked comfortable so tried to slow things down going up to spectator in order to preserve something for the end.
Spectator was mad and we were neck and neck heading through the corridor. Was absolutely clotheslined at the next control by some weird tree branches and Willy sneaked past. So absolutely blasted it down the hill to overtake again and open up some daylight between us. Can't remember much of this bit as I was completely maxed out but we crawled up the hill as a second wind hit me. Managed to begin the sprint finish before the second last control which made a big enough gap for Brutus and Andy to join in for the run in and help me across the line that I was dreaming of for a good 20mins.
Extremely pleased to do this for a team and felt very lucky with this win, there seemed to be a lot of things that went right for this result to happen - think a lack of a night out was one of them. Again a really nice psychological booster and a performance I definitely hadn't seen coming. Glad I'm not racing these older boys in their age category for another few years, it was brutal.
http://www.bristolorienteering.org.uk/sites/defaul...
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Path/Terrain warm up/down 6:42 [2] 1.02 km (6:33 / km) +40m 5:28 / km
shoes: Inov-8 X-Talon 212 (2016)
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Saturday Feb 20, 2016 #
Path/Terrain warm up/down 20:21 [2] 2.96 km (6:52 / km) +78m 6:04 / km
shoes: Inov-8 X-Talon 212 (2016)
To the start, some drills, strides, and loosening off my knotted glute.
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Orienteering race 58:01 [5] 12.13 km (4:47 / km) +245m 4:21 / km
shoes: Inov-8 X-Talon 212 (2016)
Wasn't feeling anything special warming up, glute was totally knotted and felt fairly heavy in general. Did my best to sharpen up but I expected a muddy and slow running race. Off the start and spotted Jonny dipping over the hill 2mins away. Solidly to 1,(swear nothing seemed to fit on the map) and then round the track to 2. Spent this time planning the 2km leg to 6, and decided to follow a straightish line along some small paths. Huge coincidence that we planned a very similar leg beforehand, and unlucky that we never considered the road. Down to nail two but then dropped way too far going to 3. Lost 25s getting back up the hill but felt good and pushed up to hit 4 well. Across the slope to 5 quite cleanly, refolding the map in preparation for 6 and making my final choice.
Straight down to the track and down the hill which was the best fun I had on the entire course, flew down. Completely lost my rhythm in the sheep shit field and began to regret my routechoice. However pushed on to the muddy, endless, path and tried to decide between more paths and some terrain that was probably faster than the muddy swamp I was slipping on at the time. Chose terrain and saved some time doing so, nice. Found the control after a short hesitation and got bumped into 3rd, 14s down. Not sure if round the road would have been any faster really, it's hard to say.
7 went smoothly but heading down the hill I could notice I had pushed things a bit hard and was red zoning a bit. Lost my head going up the hill to 8 and would have lost a lot more time had I not stopped and reset. Lots of people seemed to loose time here due to an overly simplified map. Very happy to eventually spot the control though. Next up was another classic routechoice we had planned and it was obvious round was faster. No bother, and although I felt slow I was still matching pace.
Had a bit of a boost here splits-wise but never really felt it at the time. Across the road to a pretty obvious pit and then down the hill to the best site I saw on the whole course - Brutus and Dane. Pushed hard to catch them up and then stuck in behind to 12. Overtook and led going through spectator, with Dan mentioning Jonny not too far ahead. Took a bit of a break on the track to 15 and was met with another welcoming site; Jonny faffing about the circle. Pushed hard again to catch him up and was behind by the next control. The pace felt pretty extreme and Jonny was never going to let me past. We dropped Dane and Jonny set the brutal pace whilst me and Dan swapped around behind.
Began to plan the final choice to 21 and thought that over the hill was potentially quicker, but when Jonny began to speed round the track I knew I couldn't risk dropping time on him and allowing him to drop me by 2mins before the finish. He began to pull a gap as we dropped Dan and overtook Sebb. Jonny went a bit high to 22 and I began to settle down. Struggled up that final climb to the last pick and was very relieved to finish.
It seemed everything had gone to plan; somehow catch the boys ahead of me and cruise a train into the finish. And although it took a while, this unfolded pretty well. I warmed down expecting to see all the final starters pack in in front of me and was hence surprised to find such a tight, but successful, final result. Extremely pleased with this, and really happy and relieved to know that last week's race wasn't just a one off. Now to keep this form and not pick up any illnesses/injuries before the JK. Easier said than done...
Splits - http://obasen.orientering.se/winsplits/online/en/d...
RG - http://www.bok.routegadget.co.uk/rg2/#112&course=1
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Path/Terrain warm up/down 10:26 [2] 1.97 km (5:18 / km) +34m 4:53 / km
shoes: Inov-8 X-Talon 212 (2016)
Felt great once more, but got the classic ill stomach as soon as I finished.
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Friday Feb 19, 2016 #
Path/Terrain 25:45 [2] 5.18 km (4:58 / km) +30m 4:50 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 9:45 [2] 0.74 km (13:16 / km) +1m 13:11 / km
shoes: Salomon Sense Pro
Path/Terrain 5:38 [2] 1.09 km (5:09 / km) +16m 4:48 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 15:00 [0]
Thursday Feb 18, 2016 #
Road warm up/down 9:00 [2] 1.9 km (4:44 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Nice relaxed session with some core and mobility. Feeling good.
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Cycling 45:00 [2]
On the Watt bike, kept HR at about 135.
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Wednesday Feb 17, 2016 #
Path/Terrain 1:01:03 [3] 12.24 km (4:59 / km) +129m 4:44 / km
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 15:00 [0]
Tuesday Feb 16, 2016 #
Path/Terrain warm up/down 10:39 [2] 1.5 km (7:06 / km) +73m 5:43 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering tempo 33:05 [4] 4.72 km (7:01 / km) +160m 6:00 / km
shoes: Inov-8 X-Talon 212 (2016)
MUCH better, a seriously needed effort before BUCs this weekend. Shaky start but then caught Arri and injected some speed to get away. Smooth and quick orienteering followed and apart from a miss at the end, very enjoyable and clean. A good few inches of snow on top of some heather made things tough.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Path/Terrain warm up/down 3:19 [2] 0.49 km (6:47 / km) +6m 6:23 / km
shoes: Inov-8 X-Talon 212 (2016)
Path/Terrain warm up/down 11:21 [2] 1.96 km (5:47 / km) +54m 5:05 / km
shoes: Inov-8 X-Talon 212 (2016)
S+C/Drills/Plyo/Flex 15:00 [0]
Monday Feb 15, 2016 #
Path/Terrain 31:18 [2] 5.79 km (5:24 / km)
shoes: Inov-8 X-Talon 212 (2016)
Regular Monday instead of a sprint race.
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S+C/Drills/Plyo/Flex 8:23 [2] 0.32 km (26:17 / km)
shoes: Inov-8 X-Talon 212 (2016)
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Path/Terrain warm up/down 7:43 [2] 1.31 km (5:53 / km) +62m 4:45 / km
shoes: Inov-8 X-Talon 212 (2016)
Orienteering 18:09 [4] 3.3 km (5:30 / km) +100m 4:46 / km
shoes: Inov-8 X-Talon 212 (2016)
First few controls of a relay but not feeling great and orienteering like a spoon so headed back.
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Path/Terrain warm up/down 8:57 [2] 1.53 km (5:51 / km) +60m 4:54 / km
shoes: Inov-8 X-Talon 212 (2016)
Sunday Feb 14, 2016 #
Path/Terrain warm up/down 13:31 [2] 2.27 km (5:57 / km) +134m 4:36 / km
shoes: Inov-8 Mudclaw 300 (2016)
Orienteering 24:33 [3] 3.02 km (8:08 / km) +105m 6:56 / km
shoes: Inov-8 Mudclaw 300 (2016)
Taking things easy but this didn't seem to help my nav at all. Focussing on running and no where near enough map/compass contact. Also mispunched. Wasn't help by an awfully old and outdated map + ming terrain. Ah well, nice and snowy so still semi enjoyable.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Path/Terrain warm up/down 12:09 [2] 1.97 km (6:10 / km) +74m 5:12 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain warm up/down 15:20 [2] 2.36 km (6:30 / km) +145m 4:58 / km
shoes: Inov-8 Mudclaw 300 (2016)
Orienteering 28:22 [3] 3.32 km (8:32 / km) +78m 7:38 / km
shoes: Inov-8 Mudclaw 300 (2016)
Still taking things easy and did a wee bit better. Orienteering quite well mostly but wasn't finding the best routes, still catching myself out not navigating at all quite a lot; doing map memory for way too large chunks of time. Map and terrain hardly better at all in this section. Stepped on a trunk at the end which put a stick through my shoes and way too close to piercing my skin. Took my shoe off and finished, with one shoe, still can't take it out now post-race.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Saturday Feb 13, 2016 #
Path/Terrain warm up/down 10:07 [2] 1.78 km (5:41 / km)
shoes: Inov-8 X-Talon 212 (2016)
Path/Terrain race 55:30 [5] 9.4 km (5:54 / km) +730m 4:15 / km
shoes: Inov-8 X-Talon 212 (2016)
Perhaps the fittest I've ever been on a race. Didn't feel especially good beforehand, or even by the time we had started, but when fast people started powerwalking halfway up Scald Law I realised there was a lot in the tank today. Had a bit of a scare when I decked it down the slope to the stream but thankfully my legs were numb so I didn't feel the graze till the end. Kept things quite tame until the top, weaving about with Scott Lawler Oleg Doug and Duncan, and even took a few walks to match the steady pace, but felt great and excited to unleash the fury. Let loose after the cairn and took Oleg and Doug (with a good photo below) and began catching Duncan.
Battle of the Chepelins - Oleg Chepelin & Sasha Alexander Chepelin
Posted by Mark Johnston on Saturday, 13 February 2016
Reached South Black after battling the easterly wind and snow for a bit and began closing the gap. Reached East Kip a wee bit behind but a good split between the Kips put me right behind Duncan with a decent gap in front of Oleg+chasers. Went mad down the descent to take Duncan and dropped him on the long steady descent.
The stingy snow made breathing/seeing pretty difficult. So faffed about with the buff for a bit but didn't have any luck and just had to embrace it. Disgusting. Eventually reached some shelter in the Howe and I did the classic flying kick style slide down at least half the steep slope. Caught the next pair, consisting of Jethro and Mark A, and began reeling them in on the final brutal climb. Got a large chunk of the hill out of the way before I needed to walk, but this was purely because of the boggy 2 steps forward 1 step back situation.
Alexander Chepelin
Posted by Mark Johnston on Saturday, 13 February 2016
Reached the top of the reentrant and had to face the full pelt of the wind and snow on my own with the pair behind me now. Got to a point where I couldn't see any marshalls runners or footprints and I began to crap myself. Thankfully the top soon appeared and I assumed the race would be over with this final easy descent. It was awful. Decked it near the top and sent my whole arm into a numb tingling (still numb today, Sunday). Then had to set my quads on fire to take the rest of the descent which was awfully heathery and dodgy. Began to real in Scott who was sliding all over the place but by now we were in the field and I realised I had run out of course.
Still a result to be pleased with and an alright time given the conditions, only 1:30 off the winners which is tantalisingly close. Hoping this full tank feeling is a result of some good training and not just a one off.
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Path/Terrain warm up/down 27:58 [2] 4.78 km (5:51 / km)
shoes: Inov-8 X-Talon 212 (2016)
Friday Feb 12, 2016 #
Path/Terrain 32:38 [3] 7.08 km (4:37 / km) +31m 4:31 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 15:00 [0]
Thursday Feb 11, 2016 #
Road warm up/down 4:14 [2] 0.96 km (4:24 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Easier set, 3 x 5 DL (60kg) and 3 x 3 Pull Ups with some core after. Normal drills and plyo to start.
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Road warm up/down 5:05 [2] 0.95 km (5:21 / km) +8m 5:08 / km
shoes: Asics 33-DFA
Road warm up/down 4:22 [2] 0.94 km (4:39 / km)
shoes: Asics 33-DFA
Cycling 45:00 [2]
Two easier days before the weekend now. With Jacob and Dan.
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Wednesday Feb 10, 2016 #
Path/Terrain 1:15:51 [2] 14.98 km (5:04 / km) +301m 4:36 / km
shoes: Brooks Puregrit 3
First few km with Jacob but he was running fast so let him go as I trundled round the bog and crags for a bit. Very tired and ploddy, and foot still a wee bit sore. Still managed to take Montague Street on Strava very easily at the end, although Garmin glitched a bit. Time for some easier days.
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S+C/Drills/Plyo/Flex 15:00 [0]
Tuesday Feb 9, 2016 #
Path/Terrain 30:05 [2] 5.99 km (5:01 / km) +30m 4:54 / km
shoes: Salomon Sense Pro
Nobody showed (don't blame them with the weather though) and Haries were doing their odd "no running below 150bpm" technique. Trundled round.
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain warm up/down 33:31 6.19 km (5:25 / km) +56m 5:11 / km
shoes: Inov-8 X-Talon 212 (2016)
Lap of meadows, down to Holyrood, drills.
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Path/Terrain hills 23:15 4.12 km (5:38 / km) +288m 4:11 / km
shoes: Inov-8 X-Talon 212 (2016)
Best I've ever felt doing reps, put it down to a steadier start. Loving it, but possibly not pushing hard enough, should have worn HRM. Good to see Scott floating up the hill at the front.
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Path/Terrain warm up/down 12:43 [2] 2.24 km (5:40 / km) +74m 4:52 / km
shoes: Inov-8 X-Talon 212 (2016)
Foot's a wee bit bruised from Sunday's tarmac bashing so needing to keep tomorrow on soft surface. Feels fine until I hit the road currently.
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Monday Feb 8, 2016 #
Road warm up/down 9:30 [2] 1.9 km (5:00 / km)
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 30:00
shoes: Asics 33-DFA
Road warm up/down 4:10 [2] 0.93 km (4:28 / km)
shoes: Salomon Sense Pro
Cycling 30:00 [2]
Path/Terrain 39:25 [2] 8.36 km (4:43 / km) +43m 4:36 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 1:00:00 [0]
Road warm up/down 4:30 [2] 1.0 km (4:30 / km)
shoes: Inov-8 Road-X 233
Sunday Feb 7, 2016 #
Road 5:47 [2] 1.28 km (4:32 / km) +13m 4:19 / km
shoes: Inov-8 X-Talon 212 (2016)
Run down to the station.
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Road warm up/down 9:10 [2] 2.01 km (4:34 / km) +10m 4:27 / km
shoes: Inov-8 X-Talon 190
After hastily changing shoes, down to the start with Tam into the minting weather. Freezing by the time I started.
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Orienteering race 15:47 [4] 3.92 km (4:01 / km) +60m 3:44 / km
shoes: Inov-8 X-Talon 190
100mph off the start simply trying to get warm. Despite the fast pace I was orienteering well though and flowing through the first section at the same pace as Chris, albeit he was tired. Little slip on 5 simply from not planning ahead and not wanting to stop. Ran past 9 due to a fenced area but then tanked 11 to catch Ewan and bag a good split. However the oxydept showed when I panicked on the long leg and ended up in the business complex absolutely stumped, was beating Chris before this. Then stumbled round the last bit and into the finish, tired and cold.
Not too bad, but need to work on some stuff before JK. Fitness feeling about right.
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Road warm up/down 16:13 [2] 3.21 km (5:03 / km) +25m 4:52 / km
shoes: Inov-8 X-Talon 190
After waiting for the tortoise, down to the start absolutely freezing, and then back to assembly.
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Road warm up/down 9:48 [2] 1.82 km (5:23 / km) +6m 5:18 / km
shoes: Inov-8 X-Talon 190
Warm down worked well as I was fresh and ready to go. Managed to squeeze in a few drills before a 10min wait at the start...
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Orienteering race 16:49 [4] 4.07 km (4:08 / km) +80m 3:46 / km
shoes: Inov-8 X-Talon 190
Started off with a cheeky 1:33 500m to catch Chris and chase him into 1. He went down a dead end to 2 so I assumed the lead. Little loop round 3 and 4 and we split going to 5. Think I was quite lucky with my route as I nipped in ahead again. He then got me up the hill to 6 but again was unlucky with the control circle going over a wall. I spotted the round route and got in ahead of him. Lead to 8 and 9 but then he pulled ahead once again up the hill. We got caught out by the classic cheeky planner bridge trick on 11 and I led up to 12. But then Chris's sheer stamina kicked in and I was dragged into oxygen dept and forced back. Stood next to 14 for 15s as I began to realise the map was intended to be read at 1:4000 as I couldn't spot the narrow underpass. Then just trundled round the last few and into the finish a good 30s behind Chris. Ah well, a bit faffy, but a lot faster than I would normally run a sprint hence the time loss. Good fun event, and a great area too, will have to come back soon.
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Road warm up/down 14:37 [2] 2.84 km (5:09 / km) +30m 4:54 / km
shoes: Inov-8 X-Talon 190
With Tam and Jonny to the start only to realise our tops weren't there. Cue massive search eventually leading to an obvious location in the assembly.
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Saturday Feb 6, 2016 #
Path/Terrain 38:03 [2] 7.74 km (4:55 / km) +165m 4:26 / km
shoes: Salomon Sense Pro
Good lie in but meant I was pretty hungry. Nice and easy round the bog and seat. Achilles still funny but convinced it's the mudclaws doing this to me, as symptoms of tendonitis really not matching. Possibly a bit coming from a twisted ankle at a ceilidh last week too.
Went for Montague Street at the end and was convinced 2:30/km would be fast enough to nip past Jacob. Apparently not, as he sneakily got a PB this week without informing me.
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Cycling 24:13 [2]
Bigger hill than I anticipated meant that I was a wee bit more tired out than I would have liked.
8.6km, 120m
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Path/Terrain warm up/down 15:20 [2] 2.98 km (5:09 / km) +71m 4:36 / km
shoes: Inov-8 X-Talon 212 (2016)
With Andy, shaking the cycle out.
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Orienteering race 41:44 [4] 7.29 km (5:44 / km) +212m 5:00 / km
shoes: Inov-8 X-Talon 212 (2016)
Not much to say, my lack of orienteering recently showed with some really silly mistakes at the start. The dodgy map didn't help either. Ah well, night o is probably done for a while. Half a minute down on Jonny in the end, expected to be caught so not too bad.
Rolled my ankle at the top which led to a bit of a walk/hobble for 30s. All good by the end though and absolutely no pain from the Achilles, awesome. Looking forward to tomorrow.
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Path/Terrain warm up/down 6:17 [2] 1.13 km (5:34 / km) +10m 5:20 / km
shoes: Inov-8 X-Talon 212 (2016)
Minimal as needed to get home for some grub.
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Cycling 23:24 [2]
Perhaps the worst cycle I've done. Freezing the whole way home and absolutely soaked from the heavy downpour. Not nice at all.
8.6km.
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Friday Feb 5, 2016 #
Road warm up/down 20:00 3.15 km (6:21 / km) +21m 6:08 / km
ahr:133 max:153 shoes: Asics 33-DFA
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Road tempo 42:46 10.68 km (4:00 / km) +33m 3:57 / km
ahr:169 max:187 shoes: Asics 33-DFA
Complicated sesh to keep things exciting. 5min, 10, 10, 5 with 50% recoveries. Also first half of rep was below turnpoint (~175), second half above, and last 10% was a bit more of an effort. But by then I was pretty finished so pace didn't increase too much. Feeling sturdy throughout, even with the strong wind for the first half, and achilles officially not injured, bonus. Graphs looking bang on.
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Road warm up/down 10:23 2.41 km (4:18 / km) +14m 4:11 / km
ahr:146 max:165 shoes: Asics 33-DFA
With a stop off at bucs xc bus for keys from Pablo.
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S+C/Drills/Plyo/Flex 15:00 [0]
Cycling 45:00 [2]
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Thursday Feb 4, 2016 #
Road warm up/down 9:30 [2] 1.9 km (5:00 / km)
shoes: Asics 33-DFA
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S+C/Drills/Plyo/Flex 1:00:00 [0]
(rest day) shoes: Asics 33-DFA
Regular routine of jogging, plyo, squats and core. Partook in all the plyo and Achilles felt fine, thing I just pulled it a bit yesterday in the cold. Nevertheless leaving in until tomorrow morning and having a rest today which coincides well with a due lab report.
Squats - 3 x 5 - (40WU, 70, 75, 80kg), nearly buckled on the last set, haven't been to gym enough to do my 5RM for 3 sets!
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Wednesday Feb 3, 2016 #
S+C/Drills/Plyo/Flex 15:00 [0]
Road 4:10 [2] 0.9 km (4:36 / km) +16m 4:14 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain 1:42:29 15.66 km (6:33 / km) +733m 5:18 / km
ahr:136 max:175 shoes: Inov-8 Mudclaw 300 (2016)
Wanted to get the long run out of the way due to a weekend of races but maybe not a good shout as legs weren't great from the start and achilles was tugging from the nippy conditions (my guess). Still got up all the hills without a need to walk which definitely shows some improvement. Good chat the whole way with Callum and Will. Swapping Friday's rest with tomorrow's session to address the tugging, as well as keeping things flat till Saturday's night champs.
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Road 4:30 [2] 0.9 km (5:00 / km)
shoes: Inov-8 Mudclaw 300 (2016)
Tuesday Feb 2, 2016 #
Path/Terrain 30:42 [2] 6.03 km (5:05 / km) +30m 4:58 / km
shoes: Salomon Sense Pro
Sore from gym and fed up of the wind.
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain warm up/down 18:15 [2] 2.99 km (6:06 / km) +42m 5:42 / km
shoes: Inov-8 X-Talon 212 (2016)
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Path/Terrain 50:53 8.01 km (6:21 / km) +270m 5:26 / km
shoes: Inov-8 X-Talon 212 (2016)
Tough, and started too hard -> jelly legs by the end. Also snot rocketed a bit too hard at the start and had to deal with a nose-bleed-waterfall for the whole sesh. My white buff has turned red.
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Road warm up/down 14:41 [2] 2.54 km (5:46 / km) +25m 5:30 / km
shoes: Inov-8 X-Talon 212 (2016)
Had more planned but felt sick of the blood digestion.
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Monday Feb 1, 2016 #
Road warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
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Road warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Salomon Sense Pro
Road 32:12 [2] 6.89 km (4:40 / km) +70m 4:27 / km
shoes: Asics 33-DFA
From Kings along the classic Insch/Craigmillar/Innocent route. Absolute stunning clouds looming over Edinburgh. Feeling good.
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S+C/Drills/Plyo/Flex 1:00:00 [3]
shoes: Asics 33-DFA
Really tough session.
Hurdles, spiderman, MB lunge, lunge jumps with weights, TRX jumps, box rebounds, 3 x 5 Back Squat (40, 65, 70, 75kg)
3 x 10 (OH Press with 10kg DB, Landmines, MB slams, push down leg lifts, disc push/pull plank, suitcase sit ups)
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Road warm up/down 4:39 [2] 0.91 km (5:07 / km) +14m 4:45 / km
shoes: Asics 33-DFA