Training Log Archive: BashmanIn the 30 days ending Sep 30, 2016:
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Thursday Sep 29, 2016 #
Note
(sick) (rest day)
Wednesday Sep 28, 2016 #
Note
(sick) (rest day)
I think this was going to come regardless, but it was still stupid to ignore and train through as I did over the weekend/Monday. Legs have been explosive and ready to race the whole time, but not sure what my lungs would think of it. It's now between racing JEC and being ill for longer against resting up and missing out on a home-turf international. 2 more days to decide anyway...
Monday Sep 26, 2016 #
Road warm up/down 7:22 [2] 1.72 km (4:17 / km) +2m 4:16 / km
shoes: Asics 33-DFA
Reset my watch for some reason...
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Road tempo 37:32 10.2 km (3:41 / km) +31m 3:38 / km
shoes: Asics 33-DFA
Woke up at midnight, felt great. Woke up at 4am, felt a bit worse but still better than yesterday. Then woke up at 7 with a god awful migraine. Had breakfast to feel a bit better and manned myself up to do the session as planned - cold is still above the neck and no cough so no reason not to. Layered up and headed to the canal.
5mins were both steady, first because I wanted to ease into the session and final one because I had destroyed myself after the second 10 and not allowed a long enough recovery. First 10 was very comfortable until the last few mins, could hardly believe the pace that my comfort zone could handle. Set a target of 3km for the second 10mins, which made the second half a bit unenjoyable. Still happy to say the cold still has yet to hit the legs and my September peak continues. JEC could be fun if this shape holds on for a couple more days and I remember how to orienteer... If not then I will most likely crash and be off training for 2 years.
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Road warm up/down 8:05 [2] 1.82 km (4:27 / km)
shoes: Asics 33-DFA
Tired for a few mins and then very much back to normal.
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Sunday Sep 25, 2016 #
Path/Terrain 29:53 [2] 6.78 km (4:25 / km) +35m 4:18 / km
(sick) (rest day) shoes: Salomon Fellraiser
All I could muster today - had at least double planned... That said lungs still feeling fine, head just lost in another world.
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Saturday Sep 24, 2016 #
Note
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Path/Terrain warm up/down 23:02 [2] 3.87 km (5:57 / km) +94m 5:19 / km
shoes: Icebug Zeal OLX
Control hanging with Tam and then to the start.
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Orienteering 27:13 [3] 3.77 km (7:13 / km) +145m 6:03 / km
shoes: Icebug Zeal OLX
JEC relevant stuff, but felt like I was teaching myself how to orienteer again. Think the bucketing rain took out some of my concentration/motivation though.
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Orienteering 47:12 [3] 6.74 km (7:00 / km) +165m 6:15 / km
shoes: Icebug Zeal OLX
A bit better but not naving well in the green. Views of the quarry were cool and the forest, where runnable, was nice. Bailed down a crag and screwed hand/compass but otherwise good fun, if you ignore the rain.
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Path/Terrain warm up/down 2:50 [2] 0.49 km (5:45 / km) +15m 4:59 / km
shoes: Icebug Zeal OLX
Ate some blackberries, that'll do.
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Road warm up/down 7:46 [2] 1.43 km (5:25 / km) +11m 5:13 / km
shoes: Asics 33-DFA
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Orienteering tempo 16:23 [4] 3.68 km (4:27 / km) +100m 3:55 / km
shoes: Asics 33-DFA
Slippery trails/cobbles made for some excitement. Cool course, one locked gate at the end meant I missed a control out of frustration but otherwise quite clean. Running cautiously as some ass bacon isn't what I'm needing right now.
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Road warm up/down 14:17 [2] 2.48 km (5:45 / km) +37m 5:21 / km
shoes: Asics 33-DFA
Sightseeing.
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Friday Sep 23, 2016 #
Road 38:22 [2] 8.74 km (4:23 / km) +95m 4:10 / km
(rest day) shoes: Salomon Sense Pro
Not sure why my legs are feeling so great regardless of what I do the previous day, but I hope this carries onto next week...
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S+C/Drills/Plyo/Flex 15:00 [0]
Thursday Sep 22, 2016 #
Road 30:14 6.58 km (4:36 / km) +101m 4:16 / km
shoes: Asics 33-DFA
Cruise round Hermitage and then round Blackford. More steep climbs than my legs wanted.
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Path/Terrain 24:56 5.19 km (4:48 / km) +79m 4:28 / km
shoes: Asics 33-DFA
10 x 30s [~60s] getting the legs turning. First 5 slight hill and then threw in some steep ones for the hell of it.
Then jog back to KB.
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Orienteering 15:29 [4] 3.91 km (3:58 / km) +34m 3:48 / km
shoes: Asics 33-DFA
Planned by coach Trim, great course, maybe the best I've run on KB. Would like to say that I cruised it but in reality it was all my legs could muster this evening... (rest day tomorrow will be appreciated). Orienteering like I was blindfolded, just not bothering to focus/plan/picture and eyes deceived me countlessly on the various shades of green.
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Wednesday Sep 21, 2016 #
Path/Terrain long 1:45:06 [3] 19.21 km (5:28 / km) +595m 4:44 / km
shoes: Salomon Sense Pro
With EUOC on the seat. Felt okay to begin with but began to die after several climbs. Branched off with Andy Tam and Jack and then finished with MFD which totally ruined me. Trudge back through the meadows was very painful.
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Tuesday Sep 20, 2016 #
Path/Terrain 29:12 [3] 6.15 km (4:45 / km) +33m 4:37 / km
shoes: Salomon Fellraiser
Feeling rough but soon woke up.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road 1:14:55 19.3 km (3:53 / km) +133m 3:45 / km
ahr:160 max:174 shoes: Asics 33-DFA
Very enjoyable, lovely Sep. afternoon weather, didn't expect fresh legs while sat in uni all day but was clear during the WU that it would be a good session. Dropped off a trophy 1min before closing time and then ran up to the canal. Started with the plan of 12km with the first half at 4s but quickly ruined that plan when the legs were too hungry. Picked it up sooner and added another 3km to make it a proper session.
Began struggling at about 11km when the downhill wasn't as nice as I was expecting but then got onto the canal and cruised well for the last few km. Not as fast as I would have hoped at the end but the session was extended half way through so will probably put it down to that. New 10km PB = sign of a good run (although it is very out of date). Cadence gradient is awesome but hrm failed half way through.... More of these to come.
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Monday Sep 19, 2016 #
Cycling 1:12:37 [2]
With Jacob round a morning West Lothian.
31.6km, 200m.
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Road 1:02:33 [3] 14.3 km (4:22 / km) +64m 4:17 / km
shoes: Salomon Sense Pro
Haries fast group, not really recovery pace but feeling very comfortable anyway. Good chat. With Ewan to and from DVC.
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S+C/Drills/Plyo/Flex 15:00 [0]
Sunday Sep 18, 2016 #
Road 23:41 [3] 5.89 km (4:01 / km) +55m 3:50 / km
shoes: Asics 33-DFA
After a day of sorting out the flat, plus moving some pretty heavy furniture. Legs full of energy so just went at what felt comfortable, probably due to a very low cadence yesterday. No problem as tomorrow will still be a recovery day. Stopped at pizza hut to pick up a free large pizza yaaas.
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Road 7:47 [3] 1.81 km (4:18 / km) +21m 4:04 / km
shoes: Asics 33-DFA
With the pizza so arms were fixed.
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Saturday Sep 17, 2016 #
Path/Terrain 4:24:39 [3] 25.02 km (10:35 / km) +2324m 7:13 / km
shoes: Inov-8 Mudclaw 300 (2016)
Too good an opportunity to miss. Headed out 40mins after the Ring of Steall race with Jacob and up the course, starting on the WHW. Cut up the race route and grinded out the nearly 1000m climb to get onto the ridge, Jacob lead on and I tried to keep up. Taps aff was soon swapped with a thermal as the wind was chilly on top. Bypassed the near-munro and picked up Stob Ban, a very cool scrambly peak before heading back on ourselves and up to Devil's Ridge. This was awesome, and some good shots were taken. Out/back along the ridge to get Sgurr a'Mhaim just above cloud level, with Nevis poking his head through to keep us motivated. Back to the false munro and onto the race route going backwards.
Missed the first two but then got to cheer on the next few hundred as we ran through Am Bodach seeing Liam and Georgia, a rough descent to see Hollie and Jess, Stob Coire a'Chairn seeing several more familiar faces including SarahD, and finally onto the beautiful scrambly An Gearanach top and ridge in the baking sun seeing Andyroo on the way. Our HFs were giving up and our water had been gone for over an hour so we were suffering but as we descended to the final saddle we spotted a godly spring and drank until we were more water than punter. Final descent was taps aff fun, but Jacob was slow as usual so I showed him how it's done, especially on the technical stuff. Finished throroughly satisfied, with a quality swim in the river and then trip to the Co-op to normalise ourselves again. HFs were worryingly sore on the last climb but were instantly fixed upon stopping. Awesome two days out.
Looking back at the final three munros.
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Friday Sep 16, 2016 #
Note
Path/Terrain 15:10 [2] 3.36 km (4:31 / km) +6m 4:29 / km
shoes: Salomon Sense Pro
Trying to sober up. Successful. Few sprints thrown in.
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Path/Terrain warm up/down 9:56 [2] 1.88 km (5:16 / km) +33m 4:51 / km
shoes: Icebug Acceleritas4
Wee recce of the start and then a few drills.
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Path/Terrain race 48:11 4.99 km (9:39 / km) +1017m 4:47 / km
shoes: Icebug Acceleritas4
Not too phased going into this, just wanted to enjoy it. Set off comfortably enjoying all the support and hit the climb well. But soon crossed a bridge and bailed hard, losing a piece of my knee and si in the process. Ran on but was luckily stopped by a pair of walkers who shouted me back to get the card - lost 30s max but could have been worse.
Got an adrenaline rush and raced on after this but soon settled down and started digging away at the dodgy path. After the fence at 300m though we left the path and hit a 40 percent gradient marsh up for the next 500m. This was grim and was slowed to a crawl on hands and knees but at the same time it was a nice break from trotting.
Did the maths and realised I was on for an alright time, so started running hard again once i could where it flattened off to 20 percent and hit the last section really well. Felt like a bottomless pit of energy was keeping me going and was at the top before I knew it, punching the si unit on the cairn with some stunning evening views to enjoy whilst waiting for jacob.
Better than I expected going off few hours sleep and a hangover, 3 mins off the big dogs and 5 off the lead. Decided against bagging extra tops today, running out of daylight and warm layers... Really cool race though, excited to do it again which is against everything I expected.
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Path/Terrain 51:41 [2] 5.69 km (9:05 / km) +16m 8:57 / km
shoes: Icebug Acceleritas4
Very slowly after waiting for the big guns. Feeling fine.
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Thursday Sep 15, 2016 #
Path/Terrain 46:37 [2] 10.03 km (4:39 / km) +152m 4:19 / km
(rest day) shoes: Salomon Sense Pro
Keeping a low gear but still cruising well.
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Wednesday Sep 14, 2016 #
Path/Terrain 32:32 [2] 6.84 km (4:45 / km) +44m 4:36 / km
shoes: Asics 33-DFA
Got quite lost and ended up on a the pavement-less road to Murrayfield. Headed onto WoL after which was nice.
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 11:47 [2] 2.56 km (4:36 / km) +6m 4:33 / km
shoes: Asics 33-DFA
Over to the regi and then with Ali+Brutus.
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Road race 10:12 [5] 3.21 km (3:10 / km) +15m 3:06 / km
shoes: Asics 33-DFA
Set off a bit quick and then died later on when Pat overtook and dropped me. Wee sprint at the end to keep away from Ali. Fairly happy with that anyway. Brutus flying!
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Path/Terrain intervals 12:26 2.43 km (5:08 / km) +2m 5:06 / km
shoes: Icebug Acceleritas4
10x150m after. Except more tempo than sprints... Was planning 200s but they seemed a bit long on the first rep so bumped it down.
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Path/Terrain 19:31 [3] 4.12 km (4:44 / km) +4m 4:43 / km
shoes: Asics 33-DFA
Half lap, prize giving, 4th place medal(!), team photo, with the boys, home.
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Tuesday Sep 13, 2016 #
Path/Terrain 22:30 [2] 4.7 km (4:47 / km) +30m 4:38 / km
shoes: Salomon Fellraiser
Meadows big lap. Hangin.
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Road 8:32 [2] 1.69 km (5:02 / km) +18m 4:47 / km
shoes: Inov-8 X-Talon 212 (2016)
For the Haries freshers' relays.
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Road race 2:58 [5] 1.02 km (2:55 / km) +10m 2:46 / km
shoes: Inov-8 X-Talon 212 (2016)
In the "Haries" team, 2nd leg/4. Caught Tim+punter and cruised in with Ali up my arse. Team came 2nd. Felt very grim.
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Path/Terrain 48:24 [3] 7.5 km (6:27 / km) +262m 5:30 / km
shoes: Inov-8 X-Talon 212 (2016)
With the boys on the seat in some sauna conditions. Wang, Purko's, 2nd half of TR, Whinny lap and back on the road. Massive storm front set in as we were on whinny, never seen anything like it, very cool.
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Monday Sep 12, 2016 #
Road 40:53 [3] 8.89 km (4:36 / km) +92m 4:22 / km
shoes: Asics 33-DFA
Legs not tight or noticeably tired until I hit about 2km. Grim as anything after that.
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Path/Terrain 14:29 [3] 2.48 km (5:50 / km) +115m 4:44 / km
shoes: Inov-8 X-Talon 212 (2016)
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Orienteering 14:08 [4] 2.18 km (6:29 / km) +53m 5:47 / km
shoes: Inov-8 X-Talon 212 (2016)
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Path/Terrain warm up/down 7:00 [3] 1.6 km (4:22 / km)
shoes: Inov-8 X-Talon 212 (2016)
Run back from Bog after a swim.
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Sunday Sep 11, 2016 #
Path/Terrain 18:36 [3] 2.55 km (7:18 / km) +27m 6:56 / km
shoes: Icebug Acceleritas4
Good thorough WU with Pre-O too.
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Orienteering 1:20:01 [3] 13.01 km (6:09 / km) +295m 5:31 / km
shoes: Icebug Acceleritas4
Completely ballsed up the first control (compass neglect) which hasn't happened for a while. Put in a good 20min of banter after this clawing back some stupidly lost minutes and then set into a good rhythm. Caught up Trim and ramped it up to drop him, but then made a proper hash of exiting 15 (underplanned the leg) and entering 16 (red zone->compass neglect). Trim didn't see me though so I cruised round the end before pounding the last few splits to catch up Moss. Fairly happy with that, Spongey a gear ahead but Nixon potentially beatable had I left my big head and stupidity at the start line (although he had misses too).
http://3drerun.worldofo.com/?id=-377388&type=info
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Path/Terrain 6:37 [3] 1.0 km (6:35 / km) +6m 6:25 / km
shoes: Icebug Acceleritas4
Painful.
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Saturday Sep 10, 2016 #
Path/Terrain 9:40 [3] 1.64 km (5:53 / km) +99m 4:32 / km
shoes: Inov-8 Oroc 280 (2016)
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Orienteering 28:43 [4] 4.91 km (5:51 / km) +139m 5:08 / km
shoes: Inov-8 Oroc 280 (2016)
Fairly clean and running fairly well, although legs felt like bin bags in the warm up. Only a few seconds missed, not sure I could have beaten Nixon with all slip ups considered.
http://3drerun.worldofo.com/?id=-377385&type=info
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Path/Terrain 5:40 [3] 1.05 km (5:24 / km) +2m 5:21 / km
shoes: Inov-8 Oroc 280 (2016)
Dead after a quad-busting finish.
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Path/Terrain 13:00 [3] 2.24 km (5:49 / km) +56m 5:10 / km
shoes: Icebug Acceleritas4
Feeling fine surprisingly.
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Orienteering 15:26 [3] 3.53 km (4:22 / km) +43m 4:07 / km
shoes: Icebug Acceleritas4
A few dodgy routechoices but otherwise a really enjoyable sprint/forest combo. Shminty 20s ahead, maybe only 15s mistakes max.
http://3drerun.worldofo.com/?id=-377387&type=info
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Path/Terrain 16:17 [3] 2.76 km (5:54 / km) +54m 5:23 / km
shoes: Icebug Acceleritas4
Back to the start to get a top.
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Friday Sep 9, 2016 #
S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 30:25 [2] 6.53 km (4:40 / km) +39m 4:32 / km
(rest day) shoes: Asics 33-DFA
With Will on the meadows after a no show from Brutus. 10-15mins stretching before the end.
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Thursday Sep 8, 2016 #
Road 10:14 [2] 2.28 km (4:30 / km) +12m 4:23 / km
shoes: Asics 33-DFA
Jog to gym, lads flat, home.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Nice session with Andrew. Roasting in there. Good core at the end and a wee strength reminder.
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Road 8:44 [2] 1.79 km (4:53 / km) +16m 4:41 / km
shoes: Asics 33-DFA
Road 13:15 [3] 3.02 km (4:23 / km) +21m 4:14 / km
shoes: Asics 33-DFA
Path/Terrain intervals 1:00:47 11.14 km (5:27 / km) +26m 5:24 / km
ahr:143 max:181 shoes: Inov-8 X-Talon 212 (2016)
Reminding the legs what a high cadence is before JEC, they have been plodding a lot recently. Good increase in km times as the session went on, whilst injected effort seemingly remained constant. Good session, all on grass.
1km, 5 x 30s, 1km, 5 x 30s (3 up, 2 downhill), 1km, 6x10s - not fussed about recoveries, just focussed on turning the legs.
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Wednesday Sep 7, 2016 #
Path/Terrain 5:43 [2] 1.2 km (4:46 / km) +4m 4:41 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain long 2:27:50 [3] 21.4 km (6:54 / km) +1276m 5:19 / km
shoes: Inov-8 Mudclaw 300 (2016)
Tame recce of most of the skyline with the boys, going to be a good race. Would have been fine if I didn't have to dish out my supplies to a bonking pack of lads towards the end. ;-) Bailed before Capelaw as we were beginning to fade. Taps aff the whole way, awesome.
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Tuesday Sep 6, 2016 #
Path/Terrain 30:54 [3] 6.69 km (4:37 / km) +30m 4:31 / km
shoes: Salomon Fellraiser
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Road 57:30 13.4 km (4:17 / km) +19m 4:16 / km
ahr:147 max:178 shoes: Asics 33-DFA
First go at this for a while, but less than optimal time to hit the canal. Going to make these a weekly thing. Legs physically couldn't turn or go faster today - cadence of 164 on the last hard km, wtf!? Lost so much sharpness...
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Monday Sep 5, 2016 #
Cycling 47:57 [2]
Commute to the lads flat and then to morningside.
20km, 250m.
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Path/Terrain 50:16 [3] 10.14 km (4:57 / km) +135m 4:39 / km
shoes: Salomon Fellraiser
Round the seat with the boys.
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Sunday Sep 4, 2016 #
Path/Terrain 57:19 [3] 9.9 km (5:47 / km) +176m 5:19 / km
shoes: Salomon Fellraiser
Trying to loosen off quads that were sore to touch beforehand. Very easy loop round Vogrie with Oleg, Inis in the buggy, dad and Alfie. Lots of blackberry stops.
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Cycling 2:00:00 [2]
Hired and absolute stallion XL 29er and got round most of the black loop. Some big climbs in there but worth it for the empty downhill bits, which were were valuable on a pretty busy day in the woods.
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Saturday Sep 3, 2016 #
Path/Terrain long 4:46:27 [3] 28.18 km (10:10 / km) +2620m 6:56 / km
shoes: Inov-8 Mudclaw 300 (2016)
Slightly tamer version of Olegs birthday plans but still a big one. With the birthday boy, Murray, Duncan plus dad and Alfie for the first top. Weather was overcast and misty but it didn't rain much so maybe just as well that it wasn't sunny as dehydration wouldn't have been fun to wrestle with. Conditions were fairly wet and muddy, but quite runnable, until the last two climbs. Really enjoyable route anyway, some expensive munros in there in terms of the sea level start, minimum climb of 400m per munro and one final 1km/+700m up Ben Vorlich, plus the descent and the long crawl home, to finish off every muscle available.
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Thursday Sep 1, 2016 #
Path/Terrain 31:38 [3] 6.87 km (4:36 / km) +89m 4:20 / km
shoes: Asics 33-DFA
Beaut morning. New bypass construction almost shutting down all nice passages through to Culter, guess I'm moving back to Edinburgh just in time.
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S+C/Drills/Plyo/Flex 20:00 [0]
Path/Terrain 41:33 10.1 km (4:07 / km) +120m 3:53 / km
ahr:159 max:177 shoes: Salomon Fellraiser
Easy up to the new trails and then changed gear, going at a comfortable tempo for about 15mins. Legs still feel as if they can't get into a consistent rhythm. Guess it might just be from the time off.
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