Training Log Archive: BashmanIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
Path/Terrain 1:00:51 [2] 13.72 km (4:26 / km) +332m 3:57 / km
shoes: Inov-8 Mudclaw 300
With Robbie from Banchory round some lower tracks in a very wintry, snowy Scolty. Very phlegmy but not feeling too bad otherwise. Nice chat made the run fly by.
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Wednesday Nov 29, 2017 #
Path/Terrain 19:19 [2] 3.93 km (4:55 / km) +11m 4:51 / km
(sick) (rest day) shoes: Salomon Sense Pro 2
WU for long run turned into the run for today. Bad migrane, not really with it, so headed home after getting to DVC and leaving a note.
Tuesday Nov 28, 2017 #
Path/Terrain 31:00 [2] 7.14 km (4:20 / km) +84m 4:06 / km
shoes: Salomon Sense Pro 2
With Jacob. Nice sunny bog loop.
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Path/Terrain warm up/down 20:32 [2] 4.51 km (4:33 / km)
shoes: Salomon Sense Pro 2
Path/Terrain 10:10 [3] 1.36 km (7:29 / km) +55m 6:13 / km
Path/Terrain 2:59 [3] 0.57 km (5:14 / km) +1m 5:11 / km
Track 26:00 [3] 5.42 km (4:48 / km) +2m 4:47 / km
Paired with Euan G who was flying today. Icy on the corners and generally dead legs plus onset of cold, so not feeling or moving well. Nice final session at meadowbank regardless.
Road warm up/down 13:47 [2] 2.57 km (5:21 / km) +58m 4:49 / km
shoes: Salomon Sense Pro 2
Monday Nov 27, 2017 #
Path/Terrain 56:36 [2] 12.64 km (4:29 / km) +150m 4:14 / km
shoes: Salomon Sense Pro 2
Standard recovery. Not feeling anything longer.
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Road 37:24 [2] 8.69 km (4:18 / km) +30m 4:14 / km
shoes: Asics Dynaflyte
Before gym with Alex and Skunk. Quite tired.
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S+C/Drills/Plyo/Flex 50:00 [0]
Road warm up/down 9:17 [2] 1.97 km (4:42 / km) +25m 4:26 / km
shoes: Asics Dynaflyte
Sunday Nov 26, 2017 #
Path/Terrain 2:00:20 24.22 km (4:58 / km) +404m 4:35 / km
shoes: Salomon Sense Pro 2
Early one with Pablo on BnB. Very enjoyable.
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Saturday Nov 25, 2017 #
Road 25:09 [2] 5.45 km (4:37 / km) +25m 4:31 / km
shoes: Asics Dynaflyte
Path/Terrain warm up/down 21:54 [2] 3.69 km (5:56 / km) +50m 5:33 / km
shoes: Asics Spikes
Path/Terrain race 33:02 [5] 9.59 km (3:27 / km) +94m 3:17 / km
shoes: Asics Spikes
Fancied a big race and after years of listening to the hype from this event, I decided to come down with Alex this year. It was the sort of race which really needed a taper but I wasn't so results focused and wanted to see what I could do without one. In the end the heavy gym/track combo on Thursday was definitely still in the legs so was a bit wobbly in the really muddy sections (70% of the loop) but otherwise not feeling too bad.
Set off at a comfortable stride pace before settling down to a jog in the first bend chaos. Stuck just behind Kris and Dane for the first few corners but wasn't particularly comfortable, being unable to move across the corridor and see more than 2m in front at any one time. Eventually things settled down and seemed less rushed. I relaxed into my right rhythm and let Dane go (Kris long gone) by the end of the first lap. Couldn't have held on, at least comfortably enough to not fall off the cliff by the end.
Second lap began and I was sat on the back of Michael Ferg and Aidan T. This was suddenly very reminiscent of Scottish Unis so I knew I was in the right place in the field. Aidan was feeling better though today and pulled away, leaving me periodically losing and then re-catching Michael. Kept with him though and was fairly comfortable going into the last lap, if not a bit cold from the ice rain and wind combo.
Pushed hard to not lose him in the muddy sections, which were getting ridiculous. Began picking off a few people who had apparently hit the wall. Took tactical lines and eventually had enough energy to overtake Michael. Hit the trail hard at the top of the hill, eased down the hill, and then pushed on the finish straight to maintain position. It was only at this point where I began to get uncomfortable.
Happy with that, a good tactical race which could have been tricky given the depth of the field. In around the people I'd expect to be when fresh, so either confirms that tapering doesn't work for me or I'm in better form than I'd hoped - probably the former though. And hard to compare across results seeing as most of the track runners I was in with probably felt the mud a lot worse. Happy to have gone down and save for the spells of hail, had a lot of fun cheering others on too. Finally getting to that desireable fitness stage where XC doesn't feel so grim anymore, or I've just learnt not to banter start.
Laps - 10:10, 10:30, 10:35, no surprises really
http://www.thepowerof10.info/results/results.aspx?...
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Path/Terrain warm up/down 10:38 [2] 1.67 km (6:21 / km) +20m 6:00 / km
shoes: Asics Spikes
Friday Nov 24, 2017 #
Road 34:41 [2] 7.65 km (4:32 / km) +81m 4:18 / km
shoes: Salomon Sense Pro 2
Slept in, really needed it.
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Path/Terrain 33:41 [2] 7.38 km (4:34 / km) +31m 4:28 / km
shoes: Salomon Sense Pro 2
With Dan, hamstrings tight but not as much as Brutus with his waddle.
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Thursday Nov 23, 2017 #
Road warm up/down 11:39 [2] 2.62 km (4:26 / km)
shoes: Asics Dynaflyte
S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte
Only weighted deadlift, going to suffer from this....
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Road warm up/down 17:16 [2] 3.8 km (4:32 / km) +28m 4:23 / km
shoes: Asics Dynaflyte
Road warm up/down 25:56 [2] 5.2 km (4:59 / km) +4m 4:58 / km
shoes: Asics Dynaflyte
Track intervals 35:03 7.86 km (4:28 / km)
shoes: Asics Dynaflyte
With the orienteers. Legs not turning fast enough, but lungs working well. Was a grim one.
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Road warm up/down 25:20 [2] 4.49 km (5:39 / km) +66m 5:16 / km
shoes: Asics Dynaflyte
Wednesday Nov 22, 2017 #
Path/Terrain long 2:04:10 21.25 km (5:51 / km) +680m 5:02 / km
shoes: Inov-8 Mudclaw 300
Back up to good numbers, finishing off with Tim Tam and Ali. Absolutely drenched, pissing it down most of the run.
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Tuesday Nov 21, 2017 #
Path/Terrain 49:37 [2] 9.75 km (5:05 / km) +111m 4:49 / km
shoes: Salomon Sense Pro 2
Drills fail take 2, with Ewan.
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Road tempo 45:32 11.47 km (3:58 / km) +4m 3:58 / km
shoes: Asics Dynaflyte
Had hoped for a few reps of the meadows lap. Did two and my heart started palpating quite randomly and uncomfortably. Finished the second with no special pace whatsoever, bumped into Tom M, began his final 10min tempo a few seconds later, felt a lot better, finished with that and went home.
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Monday Nov 20, 2017 #
Path/Terrain 1:15:29 [2] 15.25 km (4:57 / km) +226m 4:37 / km
shoes: Salomon Sense Pro 2
Standard full monty, feeling pretty tired.
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Road 35:06 [2] 8.05 km (4:22 / km) +31m 4:17 / km
shoes: Asics Dynaflyte
With some lovely boys before gym. Bit fast.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte
Sunday Nov 19, 2017 #
Path/Terrain 1:34:59 [2] 18.19 km (5:13 / km) +444m 4:39 / km
shoes: Salomon Sense Pro 2
Run home via Capelaw with Oleg for the first 60 post EoSC control hanging. Feeling pretty run down and sleepy.
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Saturday Nov 18, 2017 #
Path/Terrain 21:23 [2] 4.69 km (4:33 / km) +6m 4:32 / km
shoes: Salomon Sense Pro 2
Path/Terrain 19:08 [2] 3.33 km (5:45 / km) +72m 5:12 / km
shoes: Icebug Acceleritas4
Path/Terrain race 31:33 [5] 9.35 km (3:22 / km) +195m 3:03 / km
shoes: Icebug Acceleritas4
Very happy given the state of my legs, and really felt I had to work for it today. Boxed in at the start and uncomfortably squeezed my way to the chasing pack. Soon settled down a bit but still a constant battle with Ross G, Tom M and Ewan G at a constant distance behind a flying Eoin L. Really hurt up the second climb but think everyone felt the same and didn't lose much.
Managed to pull a bit of a gap on the second descent and hold it out till the end, with a good dosage of anxious glances back and hearing footsteps. Time a big improvement on last year (32:50) - having a lovely, egotistic time going back and comparing today to past years. Plus medalling on Braids is certainly a ticked box on my uni to do list, so a good day out.
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Path/Terrain 10:20 [2] 2.16 km (4:47 / km) +22m 4:33 / km
shoes: Icebug Acceleritas4
Friday Nov 17, 2017 #
Path/Terrain 59:29 [2] 12.53 km (4:45 / km) +106m 4:33 / km
shoes: Salomon Sense Pro 2
Path/Terrain 30:05 [2] 6.59 km (4:34 / km) +59m 4:22 / km
shoes: Salomon Sense Pro 2
Thursday Nov 16, 2017 #
Path/Terrain 30:50 [2] 6.39 km (4:49 / km) +95m 4:29 / km
shoes: Salomon Sense Pro 2
Slept in today, no gym but needed the lie in. Lovely day on blackford.
Accidentally raked up some miles in the last rolling seven, was wondering why legs have been so tired. Knees weak arms are heavy from lack of gym recently, needing to catch up with prehab exercises or there'll be some patella tendonitis round the corner soon....
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Road warm up/down 24:24 [2] 5.02 km (4:52 / km)
shoes: Asics Dynaflyte
Track intervals 16:10 4.37 km (3:42 / km)
shoes: Asics Dynaflyte
Tough one but over quickly, so quite easy mentally. Needed it, was considering calling it off on the jog over. Alex leading out for 8, save for a second wind on the 7th. Otherwise mostly tucked in behind jonny.
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Road warm up/down 22:24 [2] 4.15 km (5:24 / km) +71m 4:59 / km
shoes: Asics Dynaflyte
Wednesday Nov 15, 2017 #
Road 20:43 [2] 4.74 km (4:22 / km) +16m 4:18 / km
shoes: Asics Dynaflyte
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Path/Terrain long 1:50:33 20.28 km (5:27 / km) +600m 4:45 / km
shoes: Salomon Sense Pro 2
With EUOC, quite nice but very tired all over.
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Tuesday Nov 14, 2017 #
Path/Terrain 42:51 [2] 9.13 km (4:42 / km) +137m 4:22 / km
shoes: Salomon Sense Pro 2
Started with Ewan, nice outside.
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Path/Terrain 44:14 [3] 9.47 km (4:40 / km) +57m 4:32 / km
shoes: Salomon Amphib
Social one with euoc and a few stops to chat to various people. Feeling really tired.
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Monday Nov 13, 2017 #
Path/Terrain 29:34 [2] 6.17 km (4:47 / km) +32m 4:40 / km
shoes: Salomon Sense Pro 2
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Road warm up/down 10:01 [2] 2.38 km (4:12 / km) +2m 4:11 / km
shoes: Asics Dynaflyte
Road tempo 45:17 13.02 km (3:29 / km) +44m 3:25 / km
shoes: Asics Dynaflyte
Best one yet, running with Antonio. 7km very relaxed cruising before we changed gear and hit some comfortably hard final kms. Hit a 16 min 5km so essentially a PB, very nice and very happy with how easy this felt. Good camp completed.
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Road warm up/down 15:45 [2] 3.33 km (4:44 / km) +6m 4:42 / km
shoes: Asics Dynaflyte
Sunday Nov 12, 2017 #
Path/Terrain warm up/down 5:30 [2] 1.01 km (5:26 / km) +19m 4:58 / km
shoes: VJ Bold (2017)
Orienteering 47:46 [2] 7.31 km (6:32 / km) +71m 6:14 / km
shoes: VJ Bold (2017)
Feeling better this morning but slightly gutted to miss out on an Ante.
Easy O round some very nice terrain near Lahti. O good but need a new compass that I can trust more, without bubbles in cold temperatures/high altitudes, and doesn't occasionally change it's mind about which way is N.
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Path/Terrain 1:03:47 [2] 13.42 km (4:45 / km) +83m 4:37 / km
shoes: Salomon Sense Pro 2
With Antonio from Tikkurila, nice chat and run flew by.
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Saturday Nov 11, 2017 #
Path/Terrain 24:58 [2] 4.84 km (5:09 / km) +58m 4:52 / km
shoes: Salomon Sense Pro 2
Round a golf course, didn't feel like Finland.
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Path/Terrain warm up/down 5:59 [2] 1.09 km (5:31 / km)
shoes: VJ Bold (2017)
Orienteering 17:38 [2] 2.01 km (8:47 / km) +34m 8:06 / km
shoes: VJ Bold (2017)
Good, waking up the brain.
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Orienteering tempo 19:20 [4] 2.63 km (7:21 / km) +100m 6:11 / km
shoes: VJ Bold (2017)
2 x efforts round the same course to see our strengths and weaknesses quite cool. I wasn't really in a shape to do it with good quality today though, although got some interesting results nonetheless.
http://3drerun.worldofo.com/?id=-457853&type=info
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Path/Terrain warm up/down 2:48 [2] 0.44 km (6:18 / km)
shoes: VJ Bold (2017)
Orienteering tempo 18:27 [4] 2.52 km (7:20 / km) +100m 6:07 / km
shoes: VJ Bold (2017)
Checked my map maybe 3 times, legs weren't taking me anywhere quickly though.
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Path/Terrain warm up/down 5:30 [2] 0.98 km (5:38 / km) +1m 5:36 / km
shoes: VJ Bold (2017)
Path/Terrain warm up/down 15:43 [2] 2.37 km (6:38 / km) +2m 6:37 / km
shoes: VJ Bold (2017)
Orienteering 18:43 [4] 2.59 km (7:14 / km) +80m 6:16 / km
shoes: VJ Bold (2017)
2 man, 4 leg relay format as a Jukola 'warm up'. Set off far down, and had a disaster, wrong 20m deep depression to no. 1. Compass also pointing to something in the east, hmmm.
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Path/Terrain warm up/down 7:34 [2] 1.33 km (5:42 / km)
shoes: VJ Bold (2017)
Orienteering 13:29 [3] 1.86 km (7:14 / km) +20m 6:52 / km
shoes: VJ Bold (2017)
Further disaster, after 30mins standing getting very wet and cold, my brain shut off and I slowly felt worse and worse. Headed off, couldn't find no 1 for 3 mins, grew sleepy, cold, numb, time to head home. Not been in such a bad state orienteering before, glad to eventually be warm and fed. Snow would have been an improvement tonight, wetness was the main factor.
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Friday Nov 10, 2017 #
Road 31:34 [2] 6.22 km (5:04 / km) +53m 4:52 / km
shoes: Salomon Sense Pro 2
With Latvian boys and then on my own, staying in Kauppi's home town.
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Path/Terrain warm up/down 7:28 [2] 1.38 km (5:24 / km) +6m 5:17 / km
shoes: Inov-8 Mudclaw 300
Orienteering 1:15:03 [2] 9.13 km (8:13 / km) +85m 7:51 / km
shoes: Inov-8 Mudclaw 300
Terrain getting slightly nicer, but this morning was very green and wet so not all that enjoyable still.
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Path/Terrain 4:07 [2] 0.92 km (4:28 / km) +1m 4:26 / km
shoes: Inov-8 Mudclaw 300
Path/Terrain 13:38 [2] 2.31 km (5:55 / km) +33m 5:31 / km
shoes: VJ Bold (2017)
Orienteering race 47:19 [4] 7.85 km (6:02 / km) +150m 5:30 / km
shoes: VJ Bold (2017)
Finally some nicer terrain and like nothing no one would ever imagine Finland to be, proper continental carse stuff. Started with a really frustrating mistake to 2, found the right control but read the second of 2 control codes, grr.... Angry O followed and soon the front came to me after some good solo o, or leading several trains, with a mixture of brute force and mistakes from the front. Sprinted vs Martins and Janis to the finish and got a narrow victory, happy.
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http://3drerun.worldofo.com/2d/index.php?idmult%5B...
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Path/Terrain warm up/down 6:07 [2] 1.15 km (5:19 / km)
shoes: VJ Bold (2017)
Thursday Nov 9, 2017 #
Path/Terrain 10:01 [2] 2.03 km (4:56 / km) +16m 4:45 / km
shoes: Inov-8 Mudclaw 300
Orienteering 47:16 [2] 5.87 km (8:03 / km) +27m 7:52 / km
(rest day) shoes: Inov-8 Mudclaw 300
Over in Finland for a long weekend of Jukola training. Terrain is quite interesting, this was the worst terrain and really didn't enjoy it very much. New Mila headlamp is awesome, and monthly insta posts should be well worth it for the discount.
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Wednesday Nov 8, 2017 #
Road 21:55 [2] 4.94 km (4:26 / km) +32m 4:18 / km
shoes: Asics Dynaflyte
Quite enjoying this morning loop recently.
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Path/Terrain long 1:31:02 [2] 16.04 km (5:40 / km) +488m 4:56 / km
shoes: Salomon Sense Pro 2
Finally the EUOC long run is in the right zones.
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Tuesday Nov 7, 2017 #
Path/Terrain 47:22 [2] 8.63 km (5:29 / km) +82m 5:15 / km
shoes: Salomon Sense Pro 2
Bog loop with a few drills, running late.
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Path/Terrain 57:08 13.84 km (4:08 / km) +285m 3:45 / km
shoes: Salomon Amphib
Had 3 in mind but legs won't have handled it too well today. In the right zone, and happy enough with that. Faster on the second climb than any Braids XC race second lap attempt. Dark by the end so headtorch on.
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Monday Nov 6, 2017 #
Path/Terrain 1:17:53 [3] 15.71 km (4:58 / km) +226m 4:38 / km
shoes: Salomon Sense Pro 2
With Jacob after a fairly chilled out day. Legs good.
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Road warm up/down 9:37 [2] 2.01 km (4:47 / km) +20m 4:33 / km
shoes: Asics Dynaflyte
S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte
Sunday Nov 5, 2017 #
Road 15:16 [2] 3.38 km (4:31 / km) +3m 4:30 / km
shoes: Salomon Amphib
Nothing in the legs.
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Path/Terrain warm up/down 25:11 [2] 4.39 km (5:44 / km) +2m 5:43 / km
shoes: Salomon Sense Pro 2
Path/Terrain race 28:59 [5] 8.43 km (3:26 / km) +79m 3:17 / km
shoes: Asics Spikes
Very cool course with lots of mud, trail, short-sharp hills and crucially, not much chance to run fast. I therefore took full advantage of this and enjoyed myself to levels far beyond the norm for XC.
Opened the race stuck midfield round the rugby pitch. Pushed to the front on an inside line on the first straight and suddenly found myself leading a very relaxed start. Expressed my frustration at being in first but also enjoyed leading the group up the first climb and into the course. Soon was engulfed by a pack of 10, whom I fully expected would all beat me, and we pushed round the first lap fairly comfortably. Witnessed someone smash into a bin which was perhaps the funniest thing I have seen during a race, laughed quite loudly at that.
First lap dragged on and I felt myself being pushed out the back. But then the climb of the next lap came (was ready to do 2 more laps of the rugby pitch but this wasn't the course apparently) and noticed everyone, except Michael F and Sol at the front, began to die a bit. Pushed on and quickly found myself on Aidan T's back. Took him on the muddy trail and began to fight for my bronze position.
Only really began to hurt in the final 800m of the final lap, but otherwise fed off the atmosphere and adrenaline from being in this position and fully enjoyed it. Glimpsed back before the home straight and saw Callum S a good way back, so just cruised in 20s off the leaders. Incredibly happy with that, just slightly tough to know it probably won't get better than this. My XC season is renowned to start well and slowly get worse, but we'll see. Medal is meanwhile proudly added to the collection, and mental preparations for the horrible Edinburgh XC starts now.
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Path/Terrain warm up/down 22:59 [2] 3.99 km (5:45 / km) +25m 5:35 / km
shoes: Salomon Sense Pro 2
Path/Terrain 34:39 [3] 7.17 km (4:50 / km) +32m 4:44 / km
shoes: Salomon Sense Pro 2
With Ewan and Alex, a little bit tired.
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Saturday Nov 4, 2017 #
Path/Terrain 1:00:08 [2] 12.95 km (4:39 / km) +99m 4:28 / km
shoes: Salomon Sense Pro 2
With Ewan, nice chat and nice loop.
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Path/Terrain 31:30 [2] 6.65 km (4:44 / km) +34m 4:37 / km
shoes: Salomon Sense Pro 2
With an unusually large EUOC squad.
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Friday Nov 3, 2017 #
Path/Terrain 1:06:39 [2] 10.57 km (6:18 / km) +108m 6:00 / km
shoes: Salomon Sense Pro 2
Out to Hermitage with Fiina. Chest not too bad but legs totally dead.
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Road 26:08 [2] 5.58 km (4:41 / km) +17m 4:37 / km
shoes: Salomon Sense Pro 2
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Thursday Nov 2, 2017 #
Road warm up/down 9:05 [2] 2.01 km (4:31 / km) +19m 4:19 / km
shoes: Asics Dynaflyte
S+C/Drills/Plyo/Flex 50:00 [0]
Road 32:17 [2] 6.78 km (4:46 / km) +82m 4:29 / km
shoes: Asics Dynaflyte
After gym with Trim. Lovely morning sun.
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Path/Terrain warm up/down 28:57 [2] 5.51 km (5:15 / km) +2m 5:15 / km
shoes: Salomon Sense Pro 2
To the track with Alex and caught up Lydia.
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Track intervals 36:59 [3] 8.41 km (4:24 / km) +120m 4:06 / km
shoes: Asics Dynaflyte
Quite enjoyed the session, had to move quite fast through recoveries which took a bit of quality away = definitely a welcomed plan. Few seconds down on Alex and Gav on most reps. Track getting frosty on several sections which didn't hit my Asics too well. Snotting and clearing throat a fair a bit but lungs generally functioning normally.
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Path/Terrain warm up/down 25:08 [2] 4.35 km (5:46 / km) +73m 5:20 / km
shoes: Salomon Sense Pro 2
Back home with Alex and Lydia.
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Wednesday Nov 1, 2017 #
Path/Terrain 1:13:26 [2] 14.69 km (5:00 / km) +221m 4:39 / km
shoes: Salomon Sense Pro 2
Extremely tired and quite ill today, so kept things very easy and relatively short. Nice chat with various EUOC.
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