Training Log Archive: BashmanIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
S+C/Drills/Plyo/Flex 30:00 [0]
shoes: Inov-8 F-Lite 252
WU
Max Jump, shite, no arm momentum allowed though.
Max Squat for 5 - (20, 40WU, 60, 70, 75, 80kg), nae bad compared to last year where I couldn't do 80 for 1 most of the time.
Lots of rolling and beginning to suspect that achilles niggle is coming from a tight spot in my calf that didn't become apparent until I started torturing it.
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Road warm up/down 9:00 [2] 1.9 km (4:44 / km)
(rest day) shoes: Inov-8 F-Lite 252
Sunday Nov 29, 2015 #
Note
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Road 42:04 [2] 9.26 km (4:33 / km) +52m 4:25 / km
shoes: Salomon Sense Pro
Not bad but not good, so cut it 5km short. Have a feeling the shoes might be playing a part in the niggle too.
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Saturday Nov 28, 2015 #
Path/Terrain 1:02:45 [2] 12.69 km (4:57 / km) +225m 4:33 / km
shoes: Salomon Sense Pro
Feeling good, except my achilles started twanging on the climbs. Nice to have an injury on my left leg for once, keeps things exciting...
Iced, more calf raises planned, and will see about training tomo. Keeping things flat might just be alright.
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Friday Nov 27, 2015 #
S+C/Drills/Plyo/Flex 30:00 [1] 1.6 km (18:45 / km)
(rest day) shoes: Inov-8 F-Lite 252
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Thursday Nov 26, 2015 #
Path/Terrain warm up/down 14:49 [2] 3.15 km (4:42 / km)
shoes: Inov-8 F-Lite 252
Extended one before gym. Fell asleep and ran into a bollard, hip sore for the rest of the day...
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular Stuff.
3 x 10 OH press 25kg
4 x 5 Back Squat - (40, 60, 65, 70kg) - started bad but felt better
Core
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Road warm up/down 4:52 [2] 0.95 km (5:07 / km) +7m 4:56 / km
shoes: Inov-8 F-Lite 252
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Path/Terrain 40:55 [3] 9.6 km (4:16 / km) +134m 3:59 / km
shoes: Salomon Sense Pro
Started off very ploddy past pollock and up the drive. Then found a tempoing stranger who gave me some much needed motivation/competition, so started going steady from there trying to drop him. Tough into the wind and then even worse up the climb but then cruised round the meadows easily to finish off the 40mins. Good stuff, although this "easy week" needs to stop, and instead become an easy week. Or else, this:
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Wednesday Nov 25, 2015 #
Path/Terrain long 1:17:18 [3] 17.21 km (4:29 / km) +178m 4:16 / km
shoes: Salomon Sense Pro
With Jacob. Steady at times but chatting the whole way round and both feeling great. Then met up with EUOC, did about a k and then veered off to do my own thing. Had temptations to bump it up to 90mins but managed to wrestle my inner spiderman and avoid going too hard this week. Big things to come next week.
Awesome roll after to end up feeling as good as I did before the run. Might give the TT a bash tomorrow.
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Tuesday Nov 24, 2015 #
Path/Terrain 30:00 [2] 6.13 km (4:54 / km) +28m 4:47 / km
shoes: Salomon Sense Pro
Reduced week so reduced mileage. Overslept and had to go solo.
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Path/Terrain warm up/down 18:25 3.86 km (4:46 / km)
ahr:160 max:170 shoes: Brooks Puregrit 3
Extended as legs needed it.
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Road intervals 20:09 5.14 km (3:55 / km)
ahr:172 max:188 shoes: Brooks Puregrit 3
Aiming for about 4 minutes and hit that well, if not better since watch was reading a longer rep. Stomach really struggling on the last rep though, was good to have Lawler there dragging us round, even if he was wearing a woollen hat....
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Path/Terrain tempo 16:27 3.57 km (4:36 / km)
ahr:162 max:178 shoes: Brooks Puregrit 3
Few easy minutes and then off on a 10min tempo with Purko. "Chatting Tempo" pace would be a good name for it.
Then 6 x 10s
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Path/Terrain warm up/down 11:25 2.08 km (5:29 / km)
ahr:140 max:147 shoes: Brooks Puregrit 3
A bit broken, perhaps need to tame things down even more. Find it amazing I've lasted this long without an illness or injury. Don't want to batter myself and end up like my good friend spidey, as I did many times last year.
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Monday Nov 23, 2015 #
Road 4:14 [2] 0.97 km (4:21 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
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Road 4:41 [2] 0.97 km (4:50 / km) +16m 4:28 / km
shoes: Salomon Sense Pro
Path/Terrain 51:25 [2] 10.33 km (4:59 / km) +62m 4:50 / km
shoes: Salomon Sense Pro
With Andy and Callum on Meadows. Flew by, no pains, loving it.
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Road 4:15 [2] 0.97 km (4:24 / km)
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
BIG session.
Long WU, plyo, etc...
Box Jumps, eventually onto 2nd top with a plate again (finally)
BS - 3 x 5 (40WU, 60, 65, 70kg)
OH Press - 3 x 5 (25, 30, 35kg)
DB BP - 3 x 10 (2 x 12, 12, 14)
With some more core intertwined.
Rolling.
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Sunday Nov 22, 2015 #
Path/Terrain warm up/down 11:00 [2] 1.6 km (6:52 / km)
shoes: Inov-8 X-Talon 190
Orienteering tempo 36:25 [4] 7.39 km (4:56 / km) +139m 4:30 / km
shoes: Inov-8 X-Talon 190
Beat bigman Arri by 11s after a fairly clean run, but was feeling a bit ploddy.
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Path/Terrain warm up/down 12:00 [2] 2.3 km (5:13 / km) +20m 5:00 / km
shoes: Inov-8 X-Talon 190
Saturday Nov 21, 2015 #
Note
Path/Terrain warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190
Orienteering 28:43 [3] 4.86 km (5:55 / km) +30m 5:44 / km
shoes: Inov-8 X-Talon 190
Loops with course memorising/drawing after each loop. Good stuff, and tough with the map being Venice.
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Path/Terrain warm up/down 21:07 [2] 4.13 km (5:07 / km) +72m 4:42 / km
shoes: Inov-8 X-Talon 190
Path/Terrain warm up/down 16:39 2.33 km (7:09 / km) +81m 6:06 / km
ahr:144 max:166 shoes: Inov-8 O-Roc 280
Orienteering tempo 43:19 7.92 km (5:28 / km) +131m 5:03 / km
ahr:166 max:182 shoes: Inov-8 O-Roc 280
A bit of a shock to the system and didn't manage too well. It seems that everyone else managed even worse though so got a sneak win, discounting Nixon.
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Path/Terrain warm up/down 7:30 1.39 km (5:23 / km) +25m 4:56 / km
ahr:138 max:155 shoes: Inov-8 O-Roc 280
Friday Nov 20, 2015 #
Road 38:34 [2] 7.58 km (5:05 / km) +144m 4:39 / km
shoes: Brooks Puregrit 3
Thursday Nov 19, 2015 #
Road 4:19 [3] 0.95 km (4:33 / km)
shoes: Brooks Puregrit 3
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Path/Terrain 27:55 [2] 6.0 km (4:39 / km) +29m 4:33 / km
shoes: Brooks Puregrit 3
After a tough day of library until 2am, more library after minimum sleep, and a hand in 80s before deadline, I needed some detox. Cruising round the meadows feeling good.
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Running From Danger 1:00 [5] ***** 0.4 km (2:30 / km)
ahr:200 max:200 spiked:1/1c shoes: Inov-8 F-Lite 252
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Wednesday Nov 18, 2015 #
Path/Terrain long 1:23:16 [2] 16.74 km (4:58 / km) +287m 4:35 / km
shoes: Salomon Sense Pro
More of an extended recovery, and it succeeded as such until I bailed down the hill going into the hermitage, pulled something in my quad, and overused my HF on the way home. Everything fine again by the end but really needing a day off. Hardly been sleeping either with a big hand-in tomorrow.
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Tuesday Nov 17, 2015 #
Path/Terrain 50:02 [2] 10.0 km (5:00 / km) +58m 4:52 / km
shoes: Salomon Sense Pro
Ten K Tuesdays.
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Path/Terrain warm up/down 12:32 [2] 2.47 km (5:04 / km) +13m 4:56 / km
shoes: Inov-8 O-Roc 280
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S+C/Drills/Plyo/Flex warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 O-Roc 280
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Path/Terrain intervals 35:13 8.86 km (3:59 / km) +60m 3:51 / km
shoes: Inov-8 O-Roc 280
Back to some speed, and I set off a bit too hard with Dan on the first one. Would have been alright if my stomach didn't fail me and I spent more energy trying not to spew. Messed up my eating a bit clearly, and yet I've really missed this kind of session. Good stuff.
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Path/Terrain intervals 7:27 1.08 km (6:54 / km)
shoes: Inov-8 O-Roc 280
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Path/Terrain warm up/down 17:14 [2] 2.55 km (6:45 / km) +83m 5:49 / km
shoes: Inov-8 O-Roc 280
Bog plod with André.
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Monday Nov 16, 2015 #
Road 4:10 [2] 0.92 km (4:32 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
Path/Terrain 35:35 [2] 6.66 km (5:21 / km) +42m 5:11 / km
shoes: Salomon Sense Pro
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Road 13:17 [3] 3.15 km (4:13 / km) +10m 4:09 / km
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Inov-8 F-Lite 252
Pretty standard, squats feeling shite.
4 x 5 Back Squat - 40kg, 60, 65, 65
4 x 5 Pull Ups - 5kg
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Road 4:57 [2] 0.91 km (5:25 / km) +17m 4:58 / km
shoes: Inov-8 F-Lite 252
Sunday Nov 15, 2015 #
Road warm up/down 5:31 1.27 km (4:21 / km) +5m 4:16 / km
ahr:127 max:162 shoes: Salomon Sense Pro
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Path/Terrain 8:00 [2] 1.3 km (6:09 / km) +20m 5:43 / km
shoes: Inov-8 X-Talon 190
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Orienteering 17:37 [4] 4.49 km (3:56 / km) +40m 3:46 / km
shoes: Inov-8 X-Talon 190
Scattered with errors, not done anything like this for quite a while. Still best time of the day so can't complain, except that Ali was really stupid and mispunched - as were a few others.
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Road 8:09 [2] 1.77 km (4:36 / km)
shoes: Salomon Sense Pro
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Path/Terrain 48:23 [3] 10.45 km (4:38 / km) +122m 4:22 / km
shoes: Salomon Sense Pro
With big man Brutus. Interrupted at 2km to allow Dan to explode in my toilet. Really nice after that with some nice mild weather and gales to make things interesting.
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Saturday Nov 14, 2015 #
Path/Terrain 39:05 9.01 km (4:20 / km)
ahr:151 max:170 shoes: Inov-8 X-Talon 190
Missing out on Braids so did a bit of a reintro to speed work in preparation for next week.
1 lap WU
1 lap HR 165
1 lap stride 1 section, 1 easy
1 lap WD
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Path/Terrain 30:04 [2] 6.39 km (4:42 / km) +126m 4:17 / km
shoes: Brooks Puregrit 3
Evening cruise around the seat after a long day in the library. Feeling good, nice atmosphere with some peace and quiet at the far end and no torch either. Tomorrow should interesting.
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Friday Nov 13, 2015 #
Road 10:19 [2] 2.3 km (4:29 / km) +20m 4:18 / km
shoes: Salomon Sense Pro
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Road 13:39 [2] 3.16 km (4:19 / km) +29m 4:08 / km
shoes: Salomon Sense Pro
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Road 4:30 [2] 0.9 km (5:00 / km)
shoes: Salomon Sense Pro
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Path/Terrain 49:20 [3] 10.43 km (4:44 / km) +57m 4:36 / km
shoes: Salomon Sense Pro
Out to Darroch to drop off a vest and then out to Holyrood park. Had planned a lap of the seat but saved my hip and did 2 laps of the park instead. Then coming back up the road Abigail hit me with all her might. Could have been hailing but couldn't see without a torch.. Either way, it took a solid 20minute shower to denumb my body.
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Thursday Nov 12, 2015 #
Road warm up/down 9:00 [2] 1.8 km (5:00 / km)
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU
Box Jumps x 20
SL Box - 10+10
Pull Ups - 10+10+5
OH Press - 4 x 10 - 25kg, finally
Back Squat - 4 x 8 - (40kg, 50, 55, 60kg) - felt shite today
Bench Press - 4 x 8 - (40, 42.5, 42.5, 45kg)
Core Circuit
Tactical rest day before a good weekend coming up and structured training starting Monday.
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Wednesday Nov 11, 2015 #
Orienteering 4:12 [4] 1.14 km (3:40 / km) +2m 3:38 / km
Someone mentioned not being able to go sub-4 on the short EUOC 'come-and-try' course so swapped shoes and trousers for Stephen's shorts and trainers and turbo'd round. Didn't manage....
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Path/Terrain 1:11:53 [3] 15.48 km (4:39 / km) +294m 4:14 / km
shoes: Brooks Puregrit 3
Back to the 1150km mileage boots as my blister needed some cushioning. Big lap of braids, KB, blackford, meadows, home. Feeling awesome, put in a bit of effort at times - could have been a properly long run, but building steadily and making sure my HF doesn't flare up again. Painless climbs of Braids and Blackford is certainly good news.
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Tuesday Nov 10, 2015 #
Path/Terrain 52:07 [2] 10.0 km (5:13 / km) +64m 5:03 / km
shoes: Salomon Sense Pro
Nice one with Euoc crew. Felt great this morning, but kept the pace easy. Finished off at the shops.
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Path/Terrain 10:42 [2] 2.05 km (5:13 / km)
shoes: Inov-8 Mudclaw 300
With EUOC
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S+C/Drills/Plyo/Flex warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: Inov-8 Mudclaw 300
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Path/Terrain 29:34 [3] 5.57 km (5:18 / km) +90m 4:55 / km
shoes: Inov-8 F-Lite 252
Ran back with Andy as my blister was getting worse in Mudclaw's so changed shoes and then did a big lap of meadows. Got back to a very bloody site to behold in my shoe.
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Monday Nov 9, 2015 #
Road 3:45 [2] 0.91 km (4:08 / km)
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
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Path/Terrain 35:47 [2] 6.84 km (5:14 / km) +48m 5:03 / km
shoes: Salomon Sense Pro
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Road 14:02 [2] 3.25 km (4:19 / km)
shoes: Inov-8 F-Lite 252
+meadows lap with Callum
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU, Plyo, Balance...
Pull Ups - 4 x 5 - (5kg) - weak today
Little bit of Core
Rolling
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Sunday Nov 8, 2015 #
Cycling long 4:07:01
Had a nice loop planned with Dan and we headed out feeling good; well, I mean I was feeling good. Dan dropped off after 40mins leaving me to bash it out. Was relieved to put my back to the wind at about 30km and felt like I had infinite E. Stopped twice to adjust my seat as my back was feeling dodgy, fixed the problem after adjustment no. 2. Then after 45k, no stops and pain free so I added a bit onto the end to make it up to a decent cycle. Weirdly never felt too bad, nor hungry or thirsty, that is, until the end when I was so knackered that my eyes decided to lose their focus... Big lunch sorted me out. Good day, good week, hopefully no more of this cycling push is needed.
103km, 900m.
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Saturday Nov 7, 2015 #
Path/Terrain 36:37 [3] 8.09 km (4:32 / km) +30m 4:27 / km
shoes: Brooks Puregrit 3
Morning laps of the meadows before a late breakfast. Feeling good until the last lap where the HF tugging began. Fine again after a stretch.
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Path/Terrain 46:03 [3] 10.01 km (4:36 / km) +196m 4:11 / km
shoes: Salomon Sense Pro
Loads of energy after a few hours in the library and with the arrival of my new shoes. Ran over to Blackford to recce the EUOC TT course. A nice little loop, and I upped the effort automatically. HF felt fine by the end so I went to the top to view the many firework displays around Ed. Then back via KB to Meadows, HF began tugging again just before the end, strangely, as this was a tiny gradient compared to Blackford. Good stretch after dinner.
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Friday Nov 6, 2015 #
Road 8:48 [2] 2.01 km (4:23 / km) +20m 4:11 / km
shoes: Brooks Puregrit 3
Paul is in good shape so his easy pace is elevated.
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Road 18:13 [2] 4.17 km (4:22 / km) +35m 4:12 / km
shoes: Brooks Puregrit 3
Rainy. Need new milage shoes.
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Road warm up/down 4:30 [3] 0.9 km (5:00 / km)
shoes: Inov-8 F-Lite 252
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Cycling 30:00 [2]
Recovery session with euoc boys. Easy spin [10, 10, 8 pull ups] stretching/rolling and then sauna.
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Thursday Nov 5, 2015 #
Road warm up/down 8:00 [2] 1.9 km (4:13 / km)
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Jogging about, increasing pace.
WU exercises
Plyo
Pull ups (12,8,5)
OH Press 4 x 10 (25x3, 20kg)
Back Squat - 4 x 5 - (40, 50, 60, 70kg)
Bench Press - 4 x 5 - (20, 30, 40, 45kg)
Core Circuit
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Path/Terrain 44:42 [3] 9.34 km (4:47 / km) +119m 4:30 / km
shoes: Brooks Puregrit 3
Nice Hermitage lap with leg behaving very well indeed. Really needed this, been a rough day at uni.
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Wednesday Nov 4, 2015 #
Path/Terrain 1:08:09 [3] 12.77 km (5:20 / km) +340m 4:43 / km
shoes: Brooks Puregrit 3
Getting there, or so I thought. Hip flexor didn't like the 2km home. Grrr.
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Tuesday Nov 3, 2015 #
Path/Terrain 33:41 [3] 6.88 km (4:54 / km) +105m 4:33 / km
shoes: Brooks Puregrit 3
Took the bus to Mayfield, ran to Pathhead, cycled home. Nice to have a pain free run, hopefully hip flexor's on the mend.
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Cycling 1:23:30 [2]
Back home via Gorebridge, Penicuik, Ikea, etc.. Awesome day for it, was surprised to slightly overheat in the sun and even more surprised to return to Edinburgh bathed in fog and freezing air.
36.33km, 430m.
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Monday Nov 2, 2015 #
Road 4:00 [2] 0.9 km (4:27 / km)
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 30:00
shoes: Inov-8 F-Lite 252
New session to ease into the week.
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Path/Terrain 24:30 [2] 4.5 km (5:27 / km) +30m 5:16 / km
shoes: Inov-8 F-Lite 252
Keeping it short. Got a whole 2 weeks to get back.
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Road 5:00 [2] 1.2 km (4:10 / km)
shoes: Inov-8 Road-X 233
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 Road-X 233
Plyo
Deadlift - 3 x 8 - (40kg) easy stuff today
Core circuit
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Sunday Nov 1, 2015 #
Path/Terrain 26:17 [3] 4.73 km (5:33 / km) +50m 5:17 / km
shoes: Inov-8 X-Talon 190
Sudden large nose bleed spoilt a nice morning's work.
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Path/Terrain 8:00 [2] 1.4 km (5:43 / km)
shoes: Inov-8 X-Talon 190
Orienteering 22:30 [2] 3.24 km (6:57 / km) +60m 6:21 / km
shoes: Inov-8 X-Talon 190
Jogging round the box course, hip flexor gave up half way.
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Path/Terrain 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov-8 O-Roc 280