Training Log Archive: BashmanIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Path/Terrain warm up/down 7:22 [2] 1.03 km (7:07 / km) +73m 5:16 / km
shoes: Inov-8 Mudclaw 300
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Orienteering race 1:08:57 [4] 11.71 km (5:53 / km) +538m 4:47 / km
shoes: Inov-8 Mudclaw 300
Descent run! Cleanest I've had for a while and running very strong towards the end which was my goal. Fitness seemed to improve as the race went on which was weird, and with a fresher pair of legs a perfect race could've been in order. Think my biggest weakness today was the classic curveball routes due to being a wuss and not tackling the hill bang on. Otherwise very positive stuff, even though the orienteering was on the easy side today.
Here's me near the end being harassed by a hysterical fan. Took the compulsory cag rule to a whole new level.
@woodley_joe @Alex_Chepelin @WillERigg pic.twitter.com/8ICWL9exnR
— Dane Blomquist (@DaneBlomquist) May 31, 2015Path/Terrain warm up/down 7:03 [2] 1.26 km (5:37 / km)
shoes: Inov-8 Mudclaw 300
Rolling back down the hill.
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Saturday May 30, 2015 #
Orienteering race 23:58 4.54 km (5:17 / km) +178m 4:25 / km
ahr:177 max:186 shoes: Inov-8 X-Talon 190
Nailed the first 4 then messed up 5, saw the control but decided it was way too high. Opened my shin on the rock at 6, pussied out of the climb at 7 and then hobbled the rest of the course to draw with Alex, 1:30 down on Aidan. Not too bad at all.
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Path/Terrain warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov-8 X-Talon 190
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Friday May 29, 2015 #
Path/Terrain 27:18 4.95 km (5:31 / km) +102m 5:00 / km
ahr:141 max:176 (rest day) shoes: Brooks Puregrit 3
Shattered with Will up Hoad then round some woods and Ulverston. Plan was 45 but neither of us felt up for it.
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S+C/Drills/Plyo/Flex 45:00 [0]
Some good work and a few squats and arm stuff with Will's 'heavy' weights.
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Thursday May 28, 2015 #
Path/Terrain warm up/down 13:39 [2] 2.14 km (6:22 / km) +86m 5:18 / km
shoes: Inov-8 X-Talon 190
Small loop and then over to the start.
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Orienteering intervals 38:05 [4] 5.43 km (7:01 / km) +207m 5:53 / km
shoes: Inov-8 X-Talon 190
Much better day, weather was nicer and wasn't quite so shattered.. Slow start in the green but the got better and better before a mass start at the end. Running ok, orienteering well, still a bit off on the compass technique. Nice run-in through the river at the end.
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Path/Terrain warm up/down 3:59 [2] 0.63 km (6:18 / km) +5m 6:04 / km
shoes: Inov-8 X-Talon 190
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Path/Terrain warm up/down 10:03 [2] 1.75 km (5:44 / km) +64m 4:51 / km
shoes: Brooks Puregrit 3
Up to Birkrigg to the hill.
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S+C/Drills/Plyo/Flex warm up/down 3:50 [2] 0.39 km (9:44 / km) +2m 9:29 / km
shoes: Brooks Puregrit 3
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Path/Terrain hills 40:18 5.59 km (7:13 / km) +320m 5:36 / km
shoes: Brooks Puregrit 3
With the other two members of the 2nd best Scottish relay team (officially), Will and Chris. With them for the 30s but then they left me for dead on the minutes, I was really feeling it at about 35s of each rep, hardly running by the end. Back to normal (ish) on the final 30s. Not bad for the 2nd tough session of the day but think anaerobic conditioning is something I need to look at doing more of before JWOC. But saying that, for the first time in ages my legs were definitely the limiting factor today, still feeling the hard gym sesh.
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Path/Terrain warm up/down 9:27 [2] 1.66 km (5:42 / km)
shoes: Brooks Puregrit 3
Easy back.
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Wednesday May 27, 2015 #
Note
Orienteering 1:11:20 [3] 8.79 km (8:07 / km) +383m 6:40 / km
shoes: Inov-8 Mudclaw 300
Absolutely shattered from a poor night's sleep due to cleaning/packing up all my stuff in my flat. Dead off the start and the heavy rain and wind didn't help. Cut off a fair chunk off the course but time is still where it should be. Technique was slacking, couldn't really focus because I was so tired.
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Tuesday May 26, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU
Hang Clean - 3 x 3 - 30, 30, 40kg
Back Squat - 4 x 8 - 60, 60, 65, 65kg - ohh yes
Pull Ups - 4 x 3 - 15kg
Bench Press - 4 x 8 - 50kg - hardly managed the last few
RDL - 4 x 5 - 50kg
Core Circuit - 3 x 8 x 30s [15s]....[60s]
Russian twists, plank with side touch, weighted sit ups, SL flamingo stretch, MB slams, toe touches, landmines, rope
Had thought about intervals straight after but was dead and considering to do them running anyway so left them till later.
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Path/Terrain warm up/down 10:31 2.28 km (4:37 / km) +19m 4:26 / km
ahr:155 max:169 shoes: Brooks Puregrit 3
To the meadows and then half a loop
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S+C/Drills/Plyo/Flex warm up/down 6:07 0.49 km (12:23 / km)
ahr:127 max:144 shoes: Brooks Puregrit 3
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Path/Terrain intervals 27:08 6.57 km (4:08 / km)
ahr:163 max:185 shoes: Brooks Puregrit 3
Good stuff, new PB on the meadows loop for the 10min and then K's were fine, 2nd one into the wind. All on the bumpy dirt path.
2.92km, 3:17, 3:24, 3:17
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Road warm up/down 9:44 2.09 km (4:40 / km) +14m 4:31 / km
ahr:159 max:177 shoes: Brooks Puregrit 3
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Monday May 25, 2015 #
Cycling 30:00 [2]
In the gym before getting kicked out.
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Path/Terrain 31:27 [2] 6.55 km (4:48 / km) +105m 4:27 / km
shoes: Brooks Puregrit 3
Up to the hour. Round the meadows, DVC, saddle, bog, home. Foot quite bad but the pain disappeared as soon as I stopped.
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Sunday May 24, 2015 #
Orienteering race 36:25 [4] 6.55 km (5:33 / km) +214m 4:47 / km
shoes: Inov-8 X-Talon 190
Not a half bad run. Set off pretty well and cruised through the first loop. Felt quite strong up the hill but then messed up when I caught Tam. We battled for a bit but then I dropped him and slogged round the open loop. Caught but a HUN and we pushed hard until the end. Time quite good compared to some first legs and knowing that I was mostly alone today with another poor sleep and a cold still hanging. Team did well to take FVO and come 2nd out of the Scottish teams.
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Path/Terrain warm up/down 3:30 [2] 0.7 km (5:00 / km)
shoes: Inov-8 X-Talon 190
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Saturday May 23, 2015 #
Orienteering 59:07 [4] 10.53 km (5:37 / km) +229m 5:04 / km
shoes: Inov-8 Mudclaw 300
A bit of a roller coaster of a day. Fell asleep with a noticeably sore patch on my foot. After yet another poor night's sleep it was still there and I was considering not running. I decided to leave it to the warm up.
Walked to the start and was better, but still a little bit tender. Warmed up a little bit and planned to start and see how it went, half expecting to drop out at any point. So got to the start line rather distracted and unfocussed on the race ahead. Mari Fasting headed off 2 minutes in front and I headed off for the chase.
Took me time to adjust to the map again, after weeks of no orienteering. 1 seemed strange but found it soon enough and was feeling great heading to 2. Glimpsed Mari already (!) who was faffing about. Got exited and pushed to catch up but made an embarrassingly bad parallel error heading to the crossing at 3. Thought that was me done but I relocated quite fast and only dropped about 40s. Caught Mari back up and buckled up for an exiting rest of the race battling with her. But it never happened and soon she was out of sight behind me.
Nice memories heading through the JHI assembly, the only bit of the map that I recognised. Through 5 6 and 7 really well, still expecting Mari to pop up from somewhere! But then it was obvious she was faffing about behind so I settled back down into a steady pace, now in the lead on splits (discounting Francois). Flowed through the next few orienteering very well. Eventually caught Alistair and we battled for a bit before I kicked and left him. Got to the crossing and prepared for the far loop.
Long track run out to it allowed me to catch a swiss girl, not completely sure who. But overtook her going up to 12 and left her pretty much straight away. Through the next few well, and soon appeared the next target, Judith Wyder. Didn't recognise her straight away but as soon as we got to the track leg again I realised it was the tank herself by the ridiculous pace she set! Managed to nip ahead of her just as we left the track for the final section. I was absolutely dead though, and the marsh wasn't the nicest surface to be trying to recover on.
Kept my head though and led into 16 with a nice split time. Then led her though the next few at a painful pace, adamantly trying to drop her. The legs gradually got less and less tricky and I opened up a gap, before tanking it on the last few legs into the finish, feeling very strong indeed, won the run in on M18 to show for it!
Physically extremely happy with this, managed to push a fair amount on the last 3rd even after a stressful start. Judith gave me some very motivational words after we finished, and I know that my physical capacity has been proven, even with a slight cold today! Foot was alright, quite niggly at times but on the other hand, fine at others. Splits look nice, top 3 split on M18E on every leg, with me and Dan sharing the top splits most of the time. Looking at the W21E splits, Judith won 8 of the 10 splits at the end of her course because of my influence. Happy to be responsible for that!
http://obasen.orientering.se/winsplits/online/en/d...
http://www.soa.routegadget.co.uk/rg2/#47&course=2
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Path/Terrain warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov-8 Mudclaw 300
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Friday May 22, 2015 #
Path/Terrain 30:00 [3] 6.78 km (4:26 / km) +138m 4:01 / km
(rest day) shoes: Brooks Puregrit 3
Feeling great and taps aff round the seat, started very fast but eased down by the end.
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Thursday May 21, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU
Max height and length jumps.
Reduced Sesh:
3 x 3 Hang Clean - 30kg
3 x 5 Front Squat - 50kg
3 x 3 Pull Ups - BW
3 x 8 Step Ups - 20kg
Core Circuit - 3 x 8 x 30s [10s]....[60s]
Toe touches, battle rope, SL flamingo with MB, push ups, MB slams, russian twists, plank with side arm, landmines.
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Path/Terrain warm up/down 8:09 [2] 1.61 km (5:03 / km) +37m 4:32 / km
shoes: Brooks Puregrit 3
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S+C/Drills/Plyo/Flex warm up/down 3:02 [2] 0.31 km (9:41 / km) +2m 9:23 / km
shoes: Brooks Puregrit 3
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Path/Terrain hills 33:43 5.7 km (5:55 / km) +230m 4:55 / km
shoes: Brooks Puregrit 3
With Will, running strong.
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Path/Terrain warm up/down 14:11 [2] 2.52 km (5:38 / km) +60m 5:02 / km
shoes: Brooks Puregrit 3
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Wednesday May 20, 2015 #
Path/Terrain 44:44 [2] 8.25 km (5:25 / km) +108m 5:05 / km
shoes: Brooks Puregrit 3
With Oleg and the crew out to Vogrie and Chrighton and then back with Hector.
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Tuesday May 19, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU
Hang Clean - 3 x 3 - 30, 30, 35kg
Back Squat - 3 x 5 - 60kg - really good today
Pull Ups - 3 x 3 - body weight
Core Circuit - 3 x 8 x 30s[15s].....[60s]
Toe touches, battle rope, MB reaches, push ups, MB slams, russian twists, plank with side touch, land mines
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Cycling intervals 50:00
ahr:153 max:185 shoes: Inov-8 F-Lite 252
WU - 10mins
3mins [60s] 4mins [90s] 5mins [120s] 5mins [120s] 4mins [90s] 3mins [60s]
WD - 7mins
Steadily getting a cold since the morning, trying to battle it off through. Ah well, better now than in June.. This was a great session though, got HR up to 185! (madness on a watt bike). Really gave it my all and noticing a difference to even a few weeks ago where it took me 2mins to level off at 165bpm compared to now where it takes 40s to smash through 170 towards 180.
On another note, foot's ready to get back to running starting tomorrow.
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Monday May 18, 2015 #
Road 20:00 [3] 3.34 km (5:59 / km) +334m 4:00 / km
shoes: Brooks Puregrit 3
10% at 6min/km. Got really sweaty and pretty tired from yesterday, foot ok though.
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Cycling 20:00 [2]
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Path/Terrain 9:38 [2] 2.19 km (4:24 / km)
shoes: Brooks Puregrit 3
Jog to Meadowbank for the 10km relay, good fun to watch. Think there might have to be a Team Chepelin in 2025, assuming we'll probably all be INT.
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Road warm up/down 10:36 [2] 2.11 km (5:02 / km) +30m 4:42 / km
shoes: Brooks Puregrit 3
Jog back with a tired Alex and Murray. Foot pretty good.
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Sunday May 17, 2015 #
Cycling long 2:20:00 [3]
Back on Oleg's bike. Wind even worse today and feeling pretty knackered in general. Rain for the first bit really drained me and I would have been faster running at times. Then turned away from the wind and things were a lot nicer. Back got really bad at about 35 and I had to stretch it a little bit. Watch then died and I slowly crawled back into the wind after 37km. Gorebridge, further, A7, Fala, Humbie, East Saunton, Pencaitland, back. Tough but decent session.
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Saturday May 16, 2015 #
Road 20:13 [2] 4.05 km (5:00 / km) +28m 4:49 / km
shoes: Brooks Puregrit 3
Testing it out, still not great, back to the bike via Tesco.
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Cycling 20:00 [2]
On the bike to top it up
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Cycling 1:24:43 [3]
On Oleg's road bike from Pathhead. First time on a proper one and felt fast, that was until the wind kicked in. Really made things difficult, seemed that it was always in my face, but especially for the first 10mins and last 10km... Crichton, Fala, Humbie, East Saunton, back. Lower back really killing by the end, good fun though.
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Friday May 15, 2015 #
Road 30:00 [3] 4.21 km (7:08 / km) +421m 4:45 / km
shoes: Brooks Puregrit 3
Set to 10% and just grinded it out.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU with Will tagging along.
Hang Clean - 4 x 3 - 40, 40, 40, 35kg - brought it down at the end to work on technique
Back Squat - 4 x 8 - 60kg - good stuff
Pull Ups - 3 x 3 - 20kg
Bench Press - 4 x 8 - 47.5, 47.5, 50, 50kg, booom
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Cycling intervals 50:00
shoes: Inov-8 F-Lite 252
Straight into intervals on the Watt Bike afterwards. Found it really tough and sweated absolute buckets. Work done though, and HR was great today, climbed to over 170 on all reps and ended up on 177 at one point. Basically fell off at the end. Great session, Steve dishing out the motivational talks today!
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Thursday May 14, 2015 #
Road 15:00 [3] 2.35 km (6:23 / km) +305m 3:52 / km
shoes: Brooks Puregrit 3
Got the incline up to get the pressure off my heel, worked well.
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Cycling 20:00 [2]
Just 20mins steady.
Feeling absolutely shattered again today, managed to sleep through all my alarms this morning so missed gym. Will probably just carry on this very easy theme for this week, properly get my foot cleared up and rested before starting a more specific block next week, hopefully injury free.
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Wednesday May 13, 2015 #
Cycling intervals 1:10:00
ahr:143 max:173 shoes: Inov-8 F-Lite 252
WU - 15mins
Tempo - 12mins [3mins]
Reps - 12 x 1min [2mins]
WD - 4mins
Took so much more effort to get out the door today compared to doing the actual session. Drained after my final exam this morning and just spent most of the day being lazy. Foot getting there though so hopefully running by the weekend.
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Tuesday May 12, 2015 #
Note
(rest day)
S+C/Drills/Plyo/Flex 1:00:00 [0]
(rest day) shoes: Inov-8 F-Lite 252
Regular WU
3 x 3 Hang Clean - Finally got to 40kg
4 x 8 Front Squat - 50kg
3 x 3 Pull Ups - 20kg
1 x 5 RDL - 65kg, back wasn't feeling great so sacked it and did a...
Core Circuit.... instead - 3 x 7 x 30s[15s]....[60s]
Toe touches, landmines, push ups, plank with outward arm, rope, MB slams, russian twists.
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Monday May 11, 2015 #
Note
(rest day)
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Sunday May 10, 2015 #
Path/Terrain 59:42 12.19 km (4:54 / km) +245m 4:27 / km
ahr:148 max:176 shoes: Brooks Puregrit 3
Alright and had more in mind but then foot went weird and I headed back not wanting to risk it. Think I'll take at least tomorrow off, get some revision in as well as properly rest this up.
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Saturday May 9, 2015 #
Path/Terrain warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190
Really short one, didn't really need it.
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Path/Terrain race 29:55 [5] 6.12 km (4:53 / km) +360m 3:47 / km
shoes: Inov-8 X-Talon 190
Woke up with a very slightly dodgy foot again, no idea why, but decided to make the decision there and then. Felt fine in x-talons so I went for it and don't regret it, yet. Crazy hard start with some punters and Jacob pushing hard, ran all the way up before looking round at the top to see everyone had gone, and Jacob was ahead. Caught him on the descent and was 20m back at the bottom. Completely died on the next climb and let Jacob slip away, thinking I could get him on the descent. However, with no one about, motivation went and I just plodded up and down, being careful to not go too mental. Cruised into a second place spot.
Not sure how good this was. Same time as last year on a nicer day but with the added factors of being pretty lonely with a sore foot. Last year was probably my best race I've run, always had someone to push against and really went for it. Comparing splits, I was faster on the second half this year, which wasn't what I expected. Ah well, I guess ~40s back on Jacob is a sign of a good session.
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Path/Terrain warm up/down 6:00 [2] 1.2 km (5:00 / km)
shoes: Inov-8 X-Talon 190
With Jacob and Inis.
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Friday May 8, 2015 #
Path/Terrain 30:00 6.5 km (4:37 / km) +34m 4:30 / km
ahr:142 max:151 (rest day) shoes: Brooks Puregrit 3
Two grassy laps of the meadows. Feeling really quite good despite a pretty heavy week. Floating sensation for most of the run. Think I'm a bit tired though as average HR seemed a bit low in general. Tomorrow should be interesting.
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Thursday May 7, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
-- WU (all x 10)
Wall Squat
Hip Hinge
TRX
Pistol Squat
MB Slams
Monster Walks
SL Box Bridge
Flamingo
MB Lunge (1 length)
Spidergirl (2 lengths)
-- Weights
Hang Clean - 4 x 3 - (30, 30, 30, 35kg)
Back Squat - 4 x 8 - 57.5kg with split squat jumps
Pull Ups - 3 x 3 - 15kg
Bench Press - 4 x 8 - 46kg with dot glides
-- Hips Circuit - 3 x 8 x 30s [15s] ... [60s]
Box march, land mines, toe touches, push ups, side plank, MB slams, russian twists, plank with arm out
-- Stretching
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Path/Terrain 1:00:26 13.18 km (4:35 / km) +229m 4:13 / km
ahr:148 max:170 shoes: Brooks Puregrit 3
Picked up from easy as my legs felt fine from the off and I felt like I needn't bother holding back since tomorrow's a rest day. Big lap of the meadows at quite an easy pace before heading up and round the seat, with an extension into the north park and the bog. Weird how for the past week I haven't ever started a session feeling rough.
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Wednesday May 6, 2015 #
Road 55:00 [2] 10.0 km (5:30 / km) +90m 5:16 / km
shoes: Brooks Puregrit 3
With a friend down to morning side and back up the canal. Foot was okay on road but shouldn't of risked it really. Plenty of stopping and walking so only logging the approx. running time.
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Path/Terrain warm up/down 6:45 1.54 km (4:22 / km) +21m 4:06 / km
ahr:135 max:162 shoes: Inov-8 X-Talon 190
Flying down weightlessly to Holyrood and up to the bog.
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S+C/Drills/Plyo/Flex warm up/down 10:06 0.84 km (12:05 / km)
ahr:121 max:138 shoes: Inov-8 X-Talon 190
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Path/Terrain hills 39:33 7.68 km (5:09 / km) +347m 4:12 / km
ahr:164 max:184 shoes: Inov-8 X-Talon 190
10 minute tempo - Felt great floating round 2.5 laps of the wet bog. Thought about extending it but knew what was coming up after this. Happy with a 3:36 pace, 168bpm, for a pretty tough bumpy loop.
10 x Minute Hills [jog down] - Was about to go to the same spot as Saturday but changed my mind when a blindingly obvious hill showed up. Top of the bog to the saddle, perfect for this session. A real killer of a hill and was climbing 30m for each rep. Really struggling to keep things together by the end, kept the recoveries short at 75s max but usually 70s. Happy with how strong I felt.
10 x 10s sprints - Just a quick reminder about speed. On the saddle, awesome views of Edinburgh keeping me company.
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Path/Terrain warm up/down 9:23 2.03 km (4:37 / km) +29m 4:19 / km
ahr:144 max:161 shoes: Inov-8 X-Talon 190
Back through the bog and via Tesco.
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Tuesday May 5, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
-- WU (all x 10)
Wall Squat
KB Hip Hinge
SL Box Bridge
Monster Walks
TRX
Push Ups
SL Dragons
MB Lunges (2lengths)
Spidergirl (2lengths)
Box Jumps x 6
-- Main Session
Hang Clean - 4 x 3 - 30kg
Front Squat - 4 x 8 - 40, 40, 45, 45kg - Split Squat Jumps x 8 in between
Pull Ups - 3 x 3 - 15kg
RDL - 3 x 5 - 50WU, 60kg
-- Core Circuit - 4 x 5 x 30s [15s]....[80s]
1 - MB Slams (10kg)
2 - Plank Lateral Arm
3 - Russian Twists (10kg)
4 - DB Curl+Press (8kgs)
5 - Landmines (20kg bar)
-- Rolling
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Path/Terrain 1:10:00 12.83 km (5:27 / km) +380m 4:45 / km
ahr:143 max:176 shoes: Brooks Puregrit 3
Nice with Euoc on AS in the evening sun. Meant to be 75 but stomach was awful from hunger by the end.
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Monday May 4, 2015 #
Path/Terrain warm up/down 13:02 3.0 km (4:21 / km) +30m 4:08 / km
ahr:142 max:162 shoes: Brooks Puregrit 3
To the meadows and round the the courts. Feeling great! 33 hours off running = a rest day so no wonder. Also aced an exam this morning, so full time athlete for the next few days before settling back into revision for next week's final exam.
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S+C/Drills/Plyo/Flex warm up/down 10:19 1.0 km (10:18 / km)
ahr:130 max:157 shoes: Brooks Puregrit 3
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Path/Terrain intervals 29:07 7.19 km (4:03 / km) +21m 3:59 / km
ahr:172 max:189 shoes: Brooks Puregrit 3
Awesome session. Did this on the grass and trail rather than the actual footpath, which felt like a lot more effort especially with twists and bumps. Aim was consistency as always and this definitely happened. Feeling quite rough by the end, as appropriate. HR in a perfect place now that I'm off the bike again.
6:42 - 178bpm
6:38 - 180bpm
6:42 - 180bpm
2nd to Pat G on the Strava segment on the 2nd rep (meaningless but.... *self-five*)
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Path/Terrain warm up/down 15:29 3.21 km (4:49 / km) +14m 4:43 / km
ahr:145 max:154 shoes: Brooks Puregrit 3
Lap of meadows and home.
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Sunday May 3, 2015 #
Path/Terrain long 2:02:58 21.78 km (5:39 / km) +895m 4:41 / km
ahr:150 max:177 shoes: Brooks Puregrit 3
Up early to get the training out of the way for the day, and decided to delay breakfast to make things even more interesting. Plan was 75 - 120mins, depending on how the foot was doing, with as much grass and trail as possible. Pentlands seemed like the obvious candidate but I was worried of starting, getting a sore foot, and being stuck miles from the bus stop. The solution to this was obviously an 11km warm up through Edinburgh with busses very nearby wherever I was.
Meadows, Marchmont, Blackford, Braids. Feeling good and if anything better and better as I went on. Got stuck in Fairmilehead but found a way through and was soon at Hillend. Quickly checked the bus times and was soon trudging up Caerketton with an hour of play allowed, foot was good. Got most of the way up before a walk was necessary. Over the rollercoaster to Allermuir and down the south side to Castle Law. Got to the small hill half way over and misread the time so headed back, before realising and diverting to a quick climb up Capelaw. Turned round and put in some final effort into the very strong wind, up and over Allermuir and then down the gentle way back to Hillend.
Thought I managed well without any food. Bonking a bit towards the end but definitely working the endurance systems that I was aiming for. Foot was fine the whole way round.
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Path/Terrain warm up/down 5:25 1.09 km (4:59 / km) +8m 4:49 / km
ahr:142 max:152 shoes: Brooks Puregrit 3
From the bus stop on Princess Street back home. Feeling quite rough and hungry. Big carbs followed on after this.
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Saturday May 2, 2015 #
Cycling 45:00 [2]
Very late pre breakfast.. Don't want there to be a dividing line between bike and running so back on the bike this morning to try and recover from Thursday's gym before this evening's hills session.
A few core things and calf raises after. Not wanting anything Achilles related because of a possible minor change in style.
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Road warm up/down 14:51 [3] 3.04 km (4:53 / km) +58m 4:27 / km
shoes: Brooks Puregrit 3
To the Pollock roundabout via the library. Hill looked good so jogged down to the bottom.
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Path/Terrain hills 24:07 5.12 km (4:43 / km) +220m 3:53 / km
shoes: Brooks Puregrit 3
Really quite happy with these. Feeling really strong despite my legs still very tight from Thursday. Got further and further as the session went on. Tanked the 8th and adequately died on the last two. Jog down recoveries, hardly needed much at all. Good amount of wind and rain pushing me down the hill too. Perfect.
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Path/Terrain warm up/down 7:12 [2] 1.43 km (5:02 / km) +33m 4:31 / km
shoes: Brooks Puregrit 3
Easy one back home.
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Friday May 1, 2015 #
Path/Terrain 35:00 [3] 6.2 km (5:39 / km) +80m 5:18 / km
shoes: Brooks Puregrit 3
Pre Breakfast with a friend round the seat. A few stops but otherwise quite a good run. Legs wrecked though! Foot feeling good.
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Path/Terrain 1:01:20 11.08 km (5:32 / km) +299m 4:53 / km
ahr:148 max:168 shoes: Brooks Puregrit 3
With Callum round Holytood at chatting pace. Nice evening, flew by. Foot feeling perfect now, legs wrecked from gym though. Think as long as I restrict myself to trails, grass and these shoes, I should be ok.
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