Training Log Archive: BashmanIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Path/Terrain warm up/down 6:25 [2] 1.41 km (4:33 / km) +12m 4:22 / km
shoes: Brooks Puregrit 3
Jog to the bus stop.
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Path/Terrain 1:01:43 [3] 10.81 km (5:43 / km) +523m 4:36 / km
shoes: Brooks Puregrit 3
With Jacob from Hillend up Caerketton, Allermuir, Castle Law and then split to do a small out back on the reservoir and down the trail to finish off at Flotterstone. Had more in mind but quads were dead halfway up Caerketton and Jacob's pace was well off the chart. Ah well, plenty more opportunities to stomp these grounds and may as well relax a bit now before the 6 day, especially as I'm on M21E.
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Path/Terrain warm up/down 6:41 [2] 1.46 km (4:35 / km)
shoes: Brooks Puregrit 3
Back from the bus stop, feeling refreshed.
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Path/Terrain warm up/down 11:00 [2] 2.66 km (4:08 / km) +15m 4:01 / km
shoes: Inov-8 F-Lite 252
Thursday Jul 30, 2015 #
Path/Terrain warm up/down 14:22 [2] 3.2 km (4:29 / km) +11m 4:25 / km
shoes: Inov-8 F-Lite 252
Small lap of the meadows and then over to the gym.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Reunited with Steve and had a good session alongside Andrew. No weights, lots of pull ups, knee -> hip, glute strengthening, rolling and a few hurdle jumps to add to the fun.
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Road warm up/down 4:20 [2] 1.01 km (4:18 / km) +21m 3:54 / km
shoes: Inov-8 F-Lite 252
Back to the flat, knee spazzing but then eased off.
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Path/Terrain intervals 49:16 10.35 km (4:46 / km) +28m 4:42 / km
shoes: Brooks Puregrit 3
WU - Medium lap with Jacob and then over to the start.
Session - 2 x 7 Meadows diagonals, so short speedy work. On the tarmac without noticing for the first half and then got back onto the grass. Times varied from 30s to 65s depending on the diagonal. Didn't fade too much and really enjoyed it, as did my knee. Unfortunately watch couldn't keep up with the hype and tree cover so didn't do well recording distances.
WD - Small loop and then over for a Sainsbury's reward because I found some money in my pocket.
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Wednesday Jul 29, 2015 #
Path/Terrain 26:08 [3] 5.99 km (4:22 / km) +31m 4:15 / km
shoes: Inov-8 F-Lite 252
Feeling great again. Broke in the new flat with a big and small lap of the meadows. Awesome.
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Path/Terrain warm up/down 8:51 [2] 2.06 km (4:18 / km)
shoes: Brooks Puregrit 3
Over to The Exchange via the meadows. Half mud/grass half road.
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Orienteering tempo 25:09 [4] 5.67 km (4:26 / km) +32m 4:19 / km
shoes: Brooks Puregrit 3
First sprint running for a long while but enjoyed it. Knee was fine and physically alright (not as good as yesterday though) but technically I was shambles. Partly because I didn't have control descriptions but I just wasn't reading the map enough - used to a middle/long pattern where there's less checking. 90s binned by 2 out/back mistake-realisation situations and a few more occasions of being silly. Damn tricky area though so not all bad. Pipped Forest Demon by 30s but beaten by Ray by a few seconds.
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Road warm up/down 9:45 [2] 2.2 km (4:26 / km)
shoes: Brooks Puregrit 3
Still feeling pretty good.
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Tuesday Jul 28, 2015 #
Path/Terrain 32:48 [2] 6.12 km (5:21 / km) +107m 4:56 / km
shoes: Brooks Puregrit 3
Earliest I've been up for a long while. Feeling alright but grim in the rain.
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Path/Terrain intervals 31:20 7.87 km (3:59 / km) +130m 3:41 / km
shoes: Inov-8 F-Lite 252
Short re-introduction to speed just before the six days. On the big grassy field in Pathhead.
WU - 1km
4 x 1 lap Medium, 1 Hard, 1 Easy - Fun session, but tough as well as there was always a medium intensity lap before flowing straight into the hard one. Laps were 550m with a noticeable hill. Reversed the lap direction halfway though to mix things up with different hill sections.
1:58-2:05 for the mediums (started with fresh legs then eased down)
1:46 for the hard laps.
2:25-2:30 for the easy laps.
Interesting looking at the cadences too; E ~157, M ~160, H ~167
WD - 1km
Good stuff, haven't run that fast for a while. Could have been a PB day.
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Monday Jul 27, 2015 #
Note
(rest day)
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Sunday Jul 26, 2015 #
Path/Terrain 55:39 [3] 10.2 km (5:27 / km) +398m 4:34 / km
shoes: Brooks Puregrit 3
Lomonds of Fife with Dad and Alf, running well but keeping it careful with my knee feeling a bit weak still.
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Saturday Jul 25, 2015 #
Path/Terrain 53:55 [2] 10.34 km (5:13 / km) +193m 4:46 / km
shoes: Brooks Puregrit 3
Longer than the usual morning run, really enjoyable though. Big loop of Kingshill and Foggieton. Knee feeling weird, so will leave it at that for the day.
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S+C/Drills/Plyo/Flex 15:00 [0]
Friday Jul 24, 2015 #
Path/Terrain 1:39:16 [3] 17.75 km (5:36 / km) +306m 5:09 / km
shoes: Brooks Puregrit 3
Over to Kirkton of Maryculter to meet Jon and then a nice terrain/muddy path loop round the various woods there. Flew by. Then crawled back home. Aware of my right knee today, but not hurting, need to up the clams I think.
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Thursday Jul 23, 2015 #
Road 16:05 [2] 3.71 km (4:20 / km) +25m 4:12 / km
shoes: Brooks Puregrit 3
Feeling good.
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Road warm up/down 17:38 [3] 4.12 km (4:17 / km) +39m 4:05 / km
shoes: Brooks Puregrit 3
Passed my theory test and wanted to head straight to a track 5k. Track closed. So ran back home with the hope of doing some sort of effort on the RL after Duthie. So over to Duthie first.
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Road 5:08 [5] 1.53 km (3:21 / km) +10m 3:15 / km
shoes: Brooks Puregrit 3
Within 300m I was destroyed. Not feeling good at all. So called it off at at 1.5km and immediately seized up and felt awful. Blergh.
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Road warm up/down 29:11 [2] 6.11 km (4:47 / km) +26m 4:41 / km
shoes: Brooks Puregrit 3
Long crawl home feeling knackered and legs were mush. Just as well that I didn't do the race. Good prep but no luck.
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Wednesday Jul 22, 2015 #
Note
(rest day)
S+C/Drills/Plyo/Flex 20:00 [0]
Tuesday Jul 21, 2015 #
Path/Terrain 30:07 [2] 6.16 km (4:54 / km) +76m 4:37 / km
shoes: Brooks Puregrit 3
Beginning to feel good again.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road intervals 21:11 5.02 km (4:13 / km) +25m 4:07 / km
shoes: Inov-8 F-Lite 252
WU - 1km
6 x 300m [60s jog]
WD - 1km
Good stuff. Feeling spritely, not going all out.
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Monday Jul 20, 2015 #
Path/Terrain 27:08 [2] 5.54 km (4:54 / km) +84m 4:33 / km
shoes: Brooks Puregrit 3
Nice loop, calves getting there.
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Path/Terrain 31:27 [2] 5.7 km (5:31 / km) +108m 5:02 / km
shoes: Brooks Puregrit 3
With dad on South Kirkhill and Elrick.
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Sunday Jul 19, 2015 #
S+C/Drills/Plyo/Flex 20:00 [0]
S+C/Drills/Plyo/Flex 15:00 [2]
(rest day) shoes: Inov-8 F-Lite 252
Calfs totally wrecked today so taking it easy. Basketball, drills and a bit of a swim.
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Saturday Jul 18, 2015 #
Path/Terrain warm up/down 5:04 [2] 1.08 km (4:42 / km) +12m 4:27 / km
shoes: Inov-8 F-Lite 252
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Path/Terrain race 17:31 [4] 5.0 km (3:30 / km) +60m 3:18 / km
shoes: Inov-8 F-Lite 252
Tightest calfs for as long as I can remember but headed out anyway. Struggled up the hill but then began to feel better once the climb was over. More of a threshold pace than anything else, good session. 18 mins pace on the up, 17 on the down.
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Path/Terrain tempo 9:05 [3] 1.49 km (6:07 / km)
shoes: Inov-8 F-Lite 252
500m and then the Hazlehead maze challenge. 6min (in + back out).
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Path/Terrain warm up/down 34:40 [2] 7.0 km (4:57 / km) +82m 4:41 / km
shoes: Brooks Puregrit 3
Run back home, crawling.
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Friday Jul 17, 2015 #
Road 27:00 [3] 6.02 km (4:29 / km) +62m 4:16 / km
shoes: Brooks Puregrit 3
Absolutely bucketing rain, still somewhat enjoyable.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road 45:17 [3] 9.83 km (4:37 / km) +125m 4:20 / km
shoes: Brooks Puregrit 3
Calfs ridiculously tight. Barely moving. Nice loop and sunny evening though.
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Thursday Jul 16, 2015 #
Cycling 27:10 [2]
Back from Westhill.
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Path/Terrain warm up/down 13:00 [2] 2.7 km (4:49 / km) +10m 4:44 / km
shoes: Inov-8 X-Talon 190
Good one with Andrew.
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Path/Terrain race 32:31 [5] 6.71 km (4:51 / km) +365m 3:49 / km
shoes: Inov-8 X-Talon 190
Not bad at all. Finally feel like the cold's left my system and was doing alright off the start and up the big climb. But then hit a bit of a wall and James Espie came flying past. Thought I could get him on the descent but got a huge stitch and just settled into 2nd place. Not far off Dan's and 4s off 17yr old Robbie so not bad all in all. Big congrats to James for a new record.
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Path/Terrain warm up/down 13:29 [2] 2.18 km (6:11 / km) +60m 5:26 / km
shoes: Inov-8 X-Talon 190
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Wednesday Jul 15, 2015 #
Road 20:00 [2] 4.42 km (4:31 / km) +25m 4:24 / km
(rest day) shoes: Brooks Puregrit 3
S+C/Drills/Plyo/Flex 15:00 [0]
Tuesday Jul 14, 2015 #
S+C/Drills/Plyo/Flex 25:00 [0]
Path/Terrain 1:25:01 [3] 17.2 km (4:57 / km) +588m 4:13 / km
shoes: Brooks Puregrit 3
Some fun on Scolty and Gauch's MTB tracks and then over to Crathes from there. Feeling pretty good, could have easily been a marathon day. Even more proof of how unlucky I was with my physical shape on the day of the JWOC long...
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Monday Jul 13, 2015 #
Path/Terrain 27:07 [3] 6.28 km (4:19 / km) +52m 4:09 / km
shoes: Brooks Puregrit 3
Feeling fast but still a bit wheezy, think it might be the pollen around here...
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 50:02 [3] 10.02 km (4:59 / km) +302m 4:20 / km
shoes: Brooks Puregrit 3
Lovely running on Hills of Fare with Dad and Alfie. Felt really strong the whole way up and had some good fun on the way down on some muddy MTB trails. Awesome loop, feeling a lot better than this morning.
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Sunday Jul 12, 2015 #
Note
(rest day)
Friday Jul 10, 2015 #
Orienteering 36:55 [5] 6.3 km (5:52 / km) +210m 5:01 / km
shoes: Inov-8 X-Talon 190
It wasn't good.
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Path/Terrain 8:00 [3] 1.5 km (5:20 / km)
shoes: Inov-8 X-Talon 190
Thursday Jul 9, 2015 #
Orienteering 1:18:47 [5] 12.5 km (6:18 / km) +350m 5:32 / km
shoes: Inov-8 O-Roc 280
It was all there, mindset was great and I was cruising in 23rd ready to attack the final section of the course. But then I experienced the hardest crash I've ever felt and I trundled round the last 40% hardly able to move let alone run. Quite annoying, but the illness is probably to blame. Cheered up massively by Aidan's ridiculously good run, and knowing that my nav was bang on in such a tricky area.
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Path/Terrain 15:00 [3] 2.4 km (6:15 / km) +30m 5:53 / km
shoes: Inov-8 O-Roc 280
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Wednesday Jul 8, 2015 #
Orienteering 25:00 [3] 3.5 km (7:09 / km) +100m 6:15 / km
shoes: Inov-8 Mudclaw 300
Back into a good mindset and with a nice start time tomorrow and no GPS, feel like I'm pretty set.
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Tuesday Jul 7, 2015 #
Orienteering 34:01 [5] 4.8 km (7:05 / km) +140m 6:11 / km
shoes: Inov-8 X-Talon 190
Classic mayhem began as soon as my number got ripped off and I began to get distracted by a possible DSQ. No biggie, still finished as seeded in 45th and ran at the winner's pace for the final loop.
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Path/Terrain 14:00 [3] 2.5 km (5:36 / km)
shoes: Inov-8 X-Talon 190
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Monday Jul 6, 2015 #
Orienteering 27:56 [4] 4.5 km (6:12 / km) +130m 5:25 / km
shoes: Inov-8 X-Talon 190
Job done
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Path/Terrain 10:00 [3] 1.8 km (5:33 / km)
shoes: Inov-8 X-Talon 190
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Sunday Jul 5, 2015 #
Road 11:09 [3] 2.49 km (4:29 / km) +20m 4:18 / km
(rest day) shoes: Brooks Puregrit 3
Nice and easy with Will after watching the team rip up the sprint from the sanctuary of our cabin. Feeling yesterday a bit as expected and confident I'll be flying tomorrow for the Middle Q!
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Saturday Jul 4, 2015 #
Orienteering 28:12 [3] 4.1 km (6:53 / km) +160m 5:45 / km
shoes: Inov-8 O-Roc 280
Some awesome foresty-marsh area, feeling very fit and did a few race pace controls to see what it was like. Otherwise very easy with lots of stops, exploring the unusual features that were on the map.
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Road intervals 21:20 5.05 km (4:13 / km) +80m 3:55 / km
shoes: Brooks Puregrit 3
Final session before an easy day tomorrow getting ready for the middle Q come Monday.
WU - 1km
3 x 60s [60s] 30s [30s]
WD - and into the lake, feeling great
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Friday Jul 3, 2015 #
Road 20:52 [2] 4.6 km (4:32 / km) +80m 4:10 / km
shoes: Brooks Puregrit 3
Orienteering 28:04 [3] 3.84 km (7:19 / km) +150m 6:07 / km
shoes: Inov-8 Mudclaw 300
Quick look round the tiny model area; pretty easy stuff. Boiling weather.
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Thursday Jul 2, 2015 #
Path/Terrain 30:02 [3] 6.2 km (4:51 / km) +140m 4:21 / km
shoes: Brooks Puregrit 3
Feeling good after a day and a half of travelling to Rauland. Still coldy remains but the scenery definitely took my mind off it.
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Wednesday Jul 1, 2015 #
Note
(rest day)
Had planned a MR but missed my first alarm....