Training Log Archive: BashmanIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
Path/Terrain 1:22:37 [2] 9.97 km (8:17 / km) +742m 6:02 / km
shoes: Salomon S-Lab Sense 6
Up Blencathra through Sharp Edge with Jonny. The ridge was very sharp indeed, quite a surprise for a generally rounded part of the Lakes. Had some stunning views that really made me want to live there. Incredibly blowy on top and the way down, with winds going from 0 to 50+ gusts in a split second. Hamstring generally okay but getting shorter as the run went on.
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Orienteering 1:01:46 [2] 5.47 km (11:17 / km) +228m 9:21 / km
shoes: VJ Bold (2018 v2)
Turning ankles, a dimmed version of Pete's already small headlamp, and a very short hamstring made this a bit of a struggle. Enjoyed being out orienteering again though.
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Thursday Nov 29, 2018 #
Path/Terrain 1:04:19 [2] 9.49 km (6:47 / km) +506m 5:21 / km
shoes: Inov-8 X-Talon 230 - 2018
Out to some easy Pentlands in very grim weather. Damp enough from the start to be enjoyable though, and only got a little bit cold outside today. Warmed up with thoughts of the oncoming madness of EUOC Christmas Meal though. Began up Allermuir looking around for approximately two inches of my left hamstring that I lost somewhere there on Sunday but no luck. (Found most of Ali's right quad in the parking lot so made sure to put it in the bin). Realised my hamstring now works best with steep slopes, so that was the real reason I was there. Ankle got jealous of all the attention though and buckled heading up but gave it the silent treatment and it settled down again.
Very isolated in the clag up top which was actually somewhat comforting knowing that on a clear day I would see Kings Buildings where all of my problems lie. Today though they were no where to be seen :-) Down and up Castle Law and back, and then finished by heading over and down the ridge. Thought I was the only one up there on a day like today but immediately bumped into around 200 army troops trudging around, following the sounds of trumpets. Hamstring generally very good, nice to know I can still do hills. Only a little bit of twanging at the final road section after having been cheered up with a swarm of Labradors at the ski centre.
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Orienteering 23:56 [2] 4.15 km (5:46 / km) +2m 5:45 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Wednesday Nov 28, 2018 #
Path/Terrain 2:00:05 [2] 24.26 km (4:57 / km) +247m 4:43 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Scooting about with Pablo and one limp leg. Nice catching up but hamstring was certainly distracting from conversation. Pushed through the discomfort to get the two hours ticked but need to rethink surfaces. Almost definitely tweaked it last night at intervals striding out a bit too much.
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Tuesday Nov 27, 2018 #
Path/Terrain 41:32 [3] 7.21 km (5:46 / km) +187m 5:06 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Over to and up the seat and then back via the steps. Chuckling to myself with more amazing limericks created.
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Path/Terrain warm up/down 21:54 [2] 3.86 km (5:40 / km)
shoes: Salomon S-Lab Sense 6
Path/Terrain intervals 34:17 9.55 km (3:35 / km) +60m 3:29 / km
shoes: Salomon S-Lab Sense 6
First rep good but then began to struggle a bit, pushing well past threshold. Rather run with a group than alone so was tempted by some faster pace.
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Path/Terrain warm up/down 21:35 [2] 3.61 km (5:59 / km) +44m 5:38 / km
shoes: Salomon S-Lab Sense 6
Monday Nov 26, 2018 #
Path/Terrain 38:31 [2] 7.5 km (5:08 / km) +93m 4:50 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Feeling largely fine.
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Road 36:38 [2] 7.41 km (4:57 / km) +111m 4:36 / km
shoes: Asics Gel-Pheonix
Again good, except from some horrible chat from Leitchpu. Next time he's going in the bog.
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S+C/Drills/Plyo/Flex 45:00 [0]
Road 7:57 [2] 1.78 km (4:28 / km) +15m 4:17 / km
shoes: Asics Gel-Pheonix
Road 10:06 [2] 2.26 km (4:28 / km) +16m 4:19 / km
shoes: Asics Gel-Pheonix
Sunday Nov 25, 2018 #
Path/Terrain 5:00:33 [2] 43.57 km (6:54 / km) +1953m 5:38 / km
shoes: Inov-8 X-Talon 230 - 2018
Nice adventures with Ali. Had a big one in mind from a few days back and settled on a Skyline from home, with lots of bail out opportunities if need be. Very surprisingly a slightly broken Ali showed up in the morning keen for the whole thing too so we began in good spirits with Felix tagging along too knowing that at least there'd be chat. Realised that in actual fact we were just doing Skyline with a long WU/D so there was nothing to really worry about except food. Kept on top of that by eating every hour, drinking a good amount even though it was quite a cold day, and walking steep sections from early on to avoid pulling anything. Time flew by, lots of lovely conversation was had, joined by Pedley from Bell's to Hillend, and everything was just about fine except some cramp in my hamstring and the death of Ali's quad.
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Saturday Nov 24, 2018 #
Road 21:19 [2] 4.46 km (4:47 / km) +38m 4:35 / km
shoes: Asics Gel-Pheonix
Out to KB to pick up the car, thinking of some good limericks about Leitchpu.
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Path/Terrain 28:50 [2] 5.42 km (5:19 / km) +70m 5:00 / km
shoes: VJ Bold (2018 v2)
Path/Terrain race 28:29 8.38 km (3:24 / km) +100m 3:13 / km
shoes: VJ Bold (2018 v2)
A quite mental course especially in muddy conditions so opted for Bolds to save my ankle from death. Started quite hard off the front with Jonny and Eddie but soon munched by Mike. Stayed in no-mans land for the next two laps and trudged in with some bad lap splitting but thankfully holding the other boys off. Could maybe keep with Mike on a fresher day so might consider a taper for East Champs. Nice to pick up the somewhat meangingless (with Liverpool clashing) PB position though.
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Path/Terrain 21:20 [2] 3.61 km (5:55 / km) +55m 5:30 / km
shoes: VJ Bold (2018 v2)
Friday Nov 23, 2018 #
Path/Terrain 1:29:25 [2] 18.16 km (4:55 / km) +227m 4:38 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Nice and long one with Dalkeith for some and Tam for more. Good chats, between the three of them they have 4 broken knees.
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Thursday Nov 22, 2018 #
Road warm up/down 8:40 [2] 1.75 km (4:57 / km)
shoes: Asics Gel-Pheonix
S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics Gel-Pheonix
Avoided plyo even though I probably could have taken the risk.
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Road warm up/down 12:22 [2] 2.47 km (5:01 / km) +20m 4:49 / km
shoes: Asics Gel-Pheonix
Road 1:00:40 [2] 12.41 km (4:53 / km) +62m 4:46 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Suspicions confirmed about the coffee cup as I consumed a very soapy coffee today and spent the day burping up bubbles and this run almost ruining my boxers. With Alex Tom and soon Max round the big lap of the seat and into Innocent. Tom's first time so that was fun and he really enjoyed it.
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Wednesday Nov 21, 2018 #
Path/Terrain 22:50 [1] 4.33 km (5:16 / km) +17m 5:10 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Saving the legs a bit for later.
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Path/Terrain 1:55:10 20.48 km (5:37 / km) +457m 5:04 / km
shoes: Inov-8 X-Talon 230 - 2018
First 40min on my own from KB. Soon became clear that I would be needing the toilet so sneaked in to KB again and picked up Pu too. Then out with Alex Tim and Callum to a big Mortonhall loop, going very easily and having some great chat. Had severe stomach issues the whole way round and beginning to think that my coffee cup had a bit of soap in it this morning as it tasted a bit strange.
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Tuesday Nov 20, 2018 #
Road 1:01:15 [2] 10.99 km (5:34 / km) +170m 5:10 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Before heading home and starting in some serious dark. Did the ankle when I got to Countesswells and it was a pretty horrible limp home.
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Path/Terrain warm up/down 23:52 [2] 3.97 km (6:01 / km)
shoes: Salomon S-Lab Sense 6
Seems that 2.5hr of driving does good for the ankle so off to intervals with Alex it was.
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Path/Terrain intervals 35:12 9.65 km (3:39 / km) +70m 3:31 / km
shoes: Salomon S-Lab Sense 6
Nice progression of pace running with Eddie Alex and Ali. Struggled in the middle when we started back to the wind (which was from the east today) but perked up again towards the end. Nice to get the legs turning so well after yesterday.
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Road warm up/down 21:25 [2] 3.68 km (5:49 / km) +44m 5:29 / km
shoes: Salomon S-Lab Sense 6
Struggling with stomach.
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Monday Nov 19, 2018 #
Path/Terrain long 2:33:13 [2] 31.09 km (4:56 / km) +679m 4:27 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Decided to get this annual loop in a bit early this year. Standard out to Brimmond via Kingshill. Over and into South Kirkhill and back up. Then home through Kingswells and Robbie's stomping ground. Feeling great the whole way and no need for any food or water. Put in some effort in the last 10km to get the fat burning. Legs a bit tight finishing off but not too bad.
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Sunday Nov 18, 2018 #
Road 1:24:17 [2] 18.58 km (4:32 / km) +24m 4:30 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Bit of a fail. Car problems meant a nice Lochnagar loop was off the cards so ran to Aboyne instead where I got picked up.
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Saturday Nov 17, 2018 #
Path/Terrain 1:42:23 22.11 km (4:38 / km) +256m 4:23 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Out from home to Hazelhead. Got a bit stick in Cults with some new construction going on and had to ramp it up on the last few km. Started the race steady with a few others but soon the legs felt glorious and I changed gear. Felt suitably hard the whole way round but forced myself to not look at the watch. Good course PB in the end. Then jogged to watch Oleg, Tanja, Connor and Cara all finish! Nice family outing. Easy going home with Oleg after.
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Friday Nov 16, 2018 #
Path/Terrain 47:22 [2] 10.23 km (4:38 / km) +194m 4:14 / km
shoes: Salomon Sense Pro 2 - 2018 Red
On the way home in Dundee. Two loops of Camperdown in some glorious morning sun. Feeling really good. Went over a rotting bridge and almost fell through it though. Sorry, Dundee...
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Thursday Nov 15, 2018 #
Cycling 1:00:06
ahr:128 max:153
One last hour instead of gym.
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Orienteering 30:40 [2] 5.24 km (5:51 / km) +24m 5:43 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Putting out controls with Tim for FWTN.
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Road 16:20 [2] 2.92 km (5:35 / km) +2m 5:34 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Collecting. Decent turnout and feedback tonight.
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Wednesday Nov 14, 2018 #
Cycling 2:00:01
ahr:133 max:162
Just to get some motivation. Worked a bit harder though as a result.
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Road 4:30 [2] 1.0 km (4:30 / km)
shoes: Inov-8 Road-X 233
Tested foot, all good, enough of this indoor training.
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Tuesday Nov 13, 2018 #
Cycling 10:00 [1]
Failed session as I didn't have good shoes, did some core after giving up quite quickly.
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Cycling intervals 1:30:01
ahr:139 max:179
Nice one with Tim and Tam for company. Time flew by.
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Monday Nov 12, 2018 #
Cycling 2:00:01
ahr:125 max:164
Straight onto the "what?! -bike?!"
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Sunday Nov 11, 2018 #
Road 27:28 [2] 4.13 km (6:39 / km) +95m 5:58 / km
shoes: Inov-8 X-Talon 230 - 2018
With Ali and Tam at a new level of sleepy. Ali managed to land us in some terrain but then we found some cool trails and I saw a really big tree.
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Path/Terrain warm up/down 10:09 [2] 1.89 km (5:21 / km) +21m 5:04 / km
shoes: VJ Bold (2018 v2)
Orienteering 10:30 [3] 1.44 km (7:17 / km) +32m 6:33 / km
(injured) shoes: VJ Bold (2018 v2)
Rolled my ankle walking down some steps from the accommodation. Although it was quite a bad pain, I thought I'd be okay so I gave it a chance seeing as it was okay on the roads. This was a big no no and I soon hobbled back to put it in a sad stream for 10mins, drinking my coffee as if in the loser's cafe from The Apprentice. Feeling much better after some ibuprofen and hopefully can keep the time-off to less than a week but mostly just annoyed at my typical stupidity-induced injuries. I really thought the next one would be an overuse injury, but I'll keep trying.
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Saturday Nov 10, 2018 #
Path/Terrain warm up/down 6:30 [2] 0.75 km (8:37 / km) +19m 7:39 / km
shoes: VJ Bold (2018 v2)
Orienteering 1:05:51 [3] 7.97 km (8:16 / km) +319m 6:53 / km
shoes: VJ Bold (2018 v2)
1:5000 map of Graythwaite, did 4.5 loops, repeating several sections which was actually quite useful. Plodding away but orienteering okay. Then did a line with Tam and laughed a lot when he got lost.
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Path/Terrain 1:14:01 [2] 10.24 km (7:14 / km) +691m 5:24 / km
shoes: Inov-8 X-Talon 230 - 2018
Up Old Man with a good group of smelly EUOC boys. Felt quite grim after a recent lunch and then things got much worse when the end of our mighty lord's watering can must have come off, exposing us to a devastating flood. Stopped having fun on the descent when my feet got quite sore but the final few km of gentle slope were fun again, splashing and skipping about. Foot thankfully only sore because of a rock in my shoe, not quite the stress fracture I had expected.
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Friday Nov 9, 2018 #
Path/Terrain long 2:02:28 [2] 22.57 km (5:26 / km) +551m 4:50 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Quite hungover but had a long easy one in mind. Managed to convince Andy and Dan to come with me and then Dan convinced us to go to Pentlands for a bit. Scrambled up Caerketton and then back via those sexy sexy llamas by Braids. Very enjoyable run, some good memories to take back. Felt much better finishing off than I had heading out.
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Thursday Nov 8, 2018 #
Path/Terrain 40:00 [2] 7.76 km (5:09 / km) +94m 4:51 / km
shoes: Salomon Sense Pro 2 - 2018 Red
A bit knackered, easy round Hermitage and home.
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Road 1:01:13 [2] 12.47 km (4:55 / km) +121m 4:41 / km
shoes: Asics Dynaflyte
With Andy, Dan, Eddie, and a good helping of chat. Hermitage double day, wow!
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte
Bonking a bit, doing extra knee stuff to hopefully save them.
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Road warm up/down 8:40 [2] 1.72 km (5:02 / km) +9m 4:55 / km
shoes: Asics Dynaflyte
Wednesday Nov 7, 2018 #
Path/Terrain long 2:08:08 19.76 km (6:29 / km) +1194m 4:59 / km
shoes: Inov-8 X-Talon 230 - 2018
Ft Tam. From Bonaly for a change up a very long climb to Harbour and then continued the ridge from there. Both made sure to partake in the tradition of falling down Bell's while fondly reminiscing about times when we watched other people fall down Bell's. Black Hill a little less grim this week with some good chat flowing, but getting a bit cold in a t-shirt as the rain came in. Same way up Turnhouse as last week, musing at the idea of orienteering on the hill before then immediately developing plans to do some orienteering there soon (stay tuned). Up the track and the wall of Castle Law (gurn) and then Allermuir and Capelaw to finish off. Showed Tam the forest fire in Bonaly which - yes you guessed it - is still going strong after two weeks with some actual flames this week. Pentland Power Rangers get your act together! Kicked it a bit and then headed down suitably hungry. Made sure to fill the tank properly at McDonalds afterwards having woken up hungry at 3am last night and gorged down two bowls of cereal.
That's 8 Pentlands trips in a month, knees are feeling quite weak. Need to get back on prehab for this to be sustainable.
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Tuesday Nov 6, 2018 #
Path/Terrain 1:00:10 [2] 10.82 km (5:34 / km) +185m 5:07 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Early rise with Tim out to a lap of Craigmillar GC, nice running opportunities there for anyone who's not been. Up Blackford and then hem.
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Path/Terrain 25:51 [2] 4.03 km (6:25 / km)
shoes: Inov-8 X-Talon 230 - 2018
Path/Terrain intervals 34:38 9.34 km (3:43 / km)
shoes: Inov-8 X-Talon 230 - 2018
One of those days where even skipping lunch and making up for it with a prawn mayo sandwich just before heading out didn't stop a really nice pair of legs. Warm and still November evening meaning it was lots of half naked boys from the word go, and cruised round the first few with Carcas, Nobs and Brutus, limited only by the legs i.e. lungs quite comfortable. Not many session where I can confidently say I was in zone 4 for the reps but this was one today. Used that prawn mayo power on the last rep to run a bit harder and away from Eddie but that made him cry so I had to apologise. Got ruined on the sprints after but that's acceptable.
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Path/Terrain warm up/down 22:24 [2] 3.86 km (5:48 / km) +46m 5:28 / km
shoes: Inov-8 X-Talon 230 - 2018
Monday Nov 5, 2018 #
Path/Terrain long 2:24:10 24.35 km (5:55 / km) +1059m 4:52 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Mitt Smultronstallet is definitely Turnhouse. Felt the need for a long solo one this morning, so out over the usual Skyline ridge from Flotterstone after a decent breakfast at Oleg's. Very isolated in the clag today, and unfortunately only packed a t-shirt so had to accept that my lower arms would be numb for the next two hours. Feeling quite good aside from that though but as I was in recovery shoes I avoided the marshes at Hare and Black and bypassed them suitably. Still keen for some hills though so cut up Bell's a new way, followed by usual Harbour and Capelaw at a bit of an extra effort to burn the fat before heading back along a very frustratingly long path (aiming for ~2:15). Strides on the way back, still feeling really quite good. Don't want this shape to end, with an almost certain overuse injury around the corner. Never thought I could get to a stage where I'd enjoy Pentlands this much.
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Sunday Nov 4, 2018 #
Path/Terrain warm up/down 10:49 [2] 2.07 km (5:13 / km) +50m 4:39 / km
shoes: VJ Bold (2018)
Orienteering tempo 49:56 [4] 8.39 km (5:57 / km) +282m 5:06 / km
shoes: VJ Bold (2018)
Started a bit ahead of Tam and had a good first few controls. However lack of compass, or rather lack of much orienteering recently got the better of me on the slopes and I binned a few minutes across a few controls. Luckily pace was there for Tam not too catch and had a good second half where things were a bit easier. Nice to be back in some familiar forests :-)
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Path/Terrain 40:15 [2] 7.34 km (5:29 / km) +164m 4:56 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Plan was to boost up to 2hrs but I was pretty destroyed and we were all happy to cut short. Probably pushed a bit too hard after yesterday.
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Saturday Nov 3, 2018 #
Path/Terrain 20:43 [2] 3.41 km (6:05 / km) +31m 5:49 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Path/Terrain warm up/down 29:42 [2] 5.4 km (5:30 / km) +61m 5:13 / km
shoes: Asics Spikes
Path/Terrain race 30:14 [5] 9.22 km (3:17 / km) +94m 3:07 / km
shoes: Asics Spikes
Set off at what I thought would be sustainable but legs began losing it after the first lap. Tristan and Kevin (St A) got away and Alex came past. Sheltered him from the wind a bit before he also got away and I settled into 4th for the final lap, regularly checking back to make sure Jonny was behaving. Really enjoyed racing which sort of tells me the legs were a bit tired and the lungs weren't pushed to their max. Happy to get the team prize with some close orienteers, hats off to Alex on a very speedy run (he got silver in the end!).
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Path/Terrain warm up/down 20:54 [2] 3.3 km (6:20 / km) +25m 6:06 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Path/Terrain 21:31 [2] 3.13 km (6:52 / km) +31m 6:33 / km
shoes: Salomon Sense Pro 2 - 2018 Red
With flatmate Katie and Tam round the Murtle loop. She is very scared of cows so wasn't too excited running across a recent cow field. Then promised her that there were no more cows only for her to turn round and see a horse pretending to be a cow (it was night, and the horse was black/white and fat). Think she got quite the workout. She also suffers from asthma and had forgotten her inhaler :-)
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Friday Nov 2, 2018 #
Road 10:29 [2] 1.95 km (5:22 / km) +16m 5:09 / km
shoes: Asics Dynaflyte
Damn this was early.
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S+C/Drills/Plyo/Flex 50:00 [0]
Road 26:24 [2] 4.74 km (5:34 / km) +29m 5:24 / km
shoes: Asics Dynaflyte
Back home and then back from dropping off the car in yet another random Edinburgh location.
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Path/Terrain 40:48 [2] 8.95 km (4:34 / km) +74m 4:23 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Cruise with some boys before getting the car with Alex from earlier random location.
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Thursday Nov 1, 2018 #
Path/Terrain 1:23:17 [2] 13.93 km (5:59 / km) +185m 5:36 / km
shoes: Salomon Sense Pro 2 - 2018 Red
Out with some boys for a gossip after last night. Then picked up FWTN controls to put them out around Blackford. Feeling pretty whacked! Big nosebleed erupted as I put out the last few controls on Craigmillar GC and literally painted the town red as I ran to Dalkeith for the second nosebleed cleanup in their flat in less than a day.
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Orienteering 23:03 [2] 3.07 km (7:30 / km) +88m 6:34 / km
shoes: Inov-8 X-Talon 230 - 2018
Reduced loop thanks to some helpful bois. Sleepy and headtorch out of battery made for some freaky times. Highlight of the night was watching Andrew raging after being outsprinted by Richard, calling him a prick and kicking down a table.
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