Training Log Archive: BashmanIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
Path/Terrain 1:27:45 [2] 18.36 km (4:47 / km) +294m 4:25 / km
shoes: Salomon Sense Pro
Slightly hungover loop round Edinburgh's grass with various people.
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Friday Dec 30, 2016 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics Gel-Electro 33
Path/Terrain 43:10 [3] 9.04 km (4:47 / km) +122m 4:29 / km
shoes: Salomon Sense Pro
With the boys round braids/mortonhall. Legs knackered.
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Thursday Dec 29, 2016 #
Path/Terrain 47:37 [2] 10.12 km (4:42 / km) +133m 4:25 / km
shoes: Salomon Sense Pro
Incredible sunrise. Thought my achilles was flaring but it turned out to be a blister... Feeling quite good.
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Road 1:18:49 21.11 km (3:44 / km) +121m 3:38 / km
shoes: Asics Gel-Electro 33
Run home from Banchory after walking about with family. Plan was to hold a steady pace while chucking in some 30s bursts every time my watch beeped for a km. This is barely recognisable on the graph but it made the pace so much easier to sustain - at least until the hill up to Peterculter where I lost the pace a bit. Cruised in after this quite easily with a final 19-20km effort to round things off.
Nice rolling week total; not much else to do these days but train.. Legs almost completely unaffected which continues to be one of the great mysteries of mileage. Could carry this on but think it's time to chill out a bit before some racing next week.
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Wednesday Dec 28, 2016 #
Path/Terrain 49:30 [2] 10.2 km (4:51 / km) +65m 4:42 / km
(rest day) shoes: Salomon Sense Pro
With drills at half way, gave me some terrible instant DOMS.
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S+C/Drills/Plyo/Flex 21:26 [1] 1.86 km (11:31 / km)
shoes: Salomon Sense Pro
Tuesday Dec 27, 2016 #
Path/Terrain long 2:25:22 30.33 km (4:48 / km) +727m 4:17 / km
shoes: Salomon Sense Pro
Out north expanding the stomping ground a bit to take in Elrick and South Kirkhill as well as two good climbs of Brimmond. Crossed the semi-completed bypass twice, both times by accident, but got away with it with some ninja tactics. Had a horrendous time getting off Brimmond the second time and entering Hazelhead but otherwise a really enjoyable run. Sunny, still weather and an infinite energy day, though chest still a bit cold from yesterdays blizzard. Still a bit of snow and lots of ice around.
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Monday Dec 26, 2016 #
Road warm up/down 13:56 [2] 2.97 km (4:42 / km) +16m 4:34 / km
shoes: Asics Gel-Electro 33
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Road race 16:22 [5] 4.96 km (3:18 / km) +80m 3:03 / km
shoes: Asics Gel-Electro 33
Slightly mad conditions with heavy snow and gusting wind, but this was of course all the more enjoyable. Out very ambitiously with Robbie and Michael F into the wind but soon peeled off to my place in 3rd for the rest of the race at about 800m in. Hill felt horrible and the cold went straight to my chest but after this had a really nice time cruising down the hill, through slippy fields, streets and the DW to the finish. Lots of wasted energy wearing flats but don't think feet would have coped in anything else.
Fairly happy with that, would be nice to get to a flat 5km in good weather sometime soon.
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Road 46:08 10.48 km (4:24 / km) +102m 4:12 / km
shoes: Asics Gel-Electro 33
Had temptations to run home but went for a more reasonable half-way home with the heavy snow still going and short-shorts the only available leg wear. Brrrr.
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Sunday Dec 25, 2016 #
Path/Terrain 1:25:36 [2] 18.06 km (4:44 / km) +248m 4:26 / km
shoes: Salomon Sense Pro
Up early to get it out the way before the family woke up. Feeling good and really nice skies and views kept things exciting. Explored Culter golf course a bit for the first time but got a bit stuck. 7am xmas morning, 12'C, too warm in shorts and t-shirt!
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Path/Terrain 27:19 [2] 5.79 km (4:43 / km) +113m 4:18 / km
shoes: Salomon Sense Pro
Little extra with dad, weather was too good to miss, although getting a bit blustery now.
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Saturday Dec 24, 2016 #
Path/Terrain long 1:22:18 [3] 17.71 km (4:39 / km) +293m 4:18 / km
shoes: Salomon Sense Pro
Thought I would have more in the legs post breakfast but they weren't too up for moving in the end... Barely breathing after about half way, feeling yesterdays efforts a bit perhaps. Icy but sunny out, hands got a bit cold.
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Friday Dec 23, 2016 #
Path/Terrain 46:54 10.35 km (4:32 / km) +127m 4:16 / km
shoes: Salomon Sense Pro
Stealing back some segments whilst being bashed around by storm Barbara. Felt more difficult than what it should have been. Might try something steadier later.
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Road tempo 1:05:09 17.18 km (3:48 / km) +53m 3:44 / km
shoes: Asics Gel-Electro 33
A bit too soon after lunch but faired well for the first half. In fact it was nearly effortless for the first 6 which lead me to believe that there was a strong wind on my back. However in the end it wasn't too extreme. More problematic was my stomach turning after halfway and forcing me to slow down, as well as a noticeable hill between ~11 and ~14km.
Another failed progression. Although still good training, it's time to get a bit more speed in the legs - starting in the new year.
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Thursday Dec 22, 2016 #
Note
(rest day)
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Wednesday Dec 21, 2016 #
Path/Terrain 34:24 [2] 6.65 km (5:11 / km) +54m 4:58 / km
shoes: Salomon Sense Pro
With Alfie on the golf course. Legs not too bad. Alfie nicking someone's ball on a green was a good laugh.
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Path/Terrain warm up/down 11:00 [2] 2.3 km (4:47 / km) +10m 4:41 / km
shoes: Inov-8 Oroc 280 (2016)
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Orienteering 35:29 [3] 5.8 km (6:07 / km) +170m 5:20 / km
shoes: Inov-8 Oroc 280 (2016)
First time in the forest for two months! Was nice to cruise around some lovely Crathes terrain again, but technique was definitely rusty and legs weren't feeling too lively either. Got round after a few bananas and mistakes and thankfully managed to keep ahead of Josh. Maybe a bit too close for comfort but happy considering how I felt. Managed to strain something in my foot wearing some tight inov-8s recently so maybe worth avoiding them for a while.
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Tuesday Dec 20, 2016 #
Path/Terrain long 3:21:23 29.24 km (6:53 / km) +1942m 5:10 / km
shoes: Inov-8 Mudclaw 300 (2016)
Skyline with Jacob on a fairly blustery day. Started at first light from Hillend and climbed up Caerketton fairly easily. Cruised through the next few and began to become apparent that Jacob was in a better shape than me today by quite a long way. Struggled up Black and Hare but after this things began to pick up. That is, the wind started really gusting from the right as we headed back along the tops and my climbing legs began failing. Began walking bits of the climbs of the kips, SB, Carnethy and Turnhouse but we were still keen to finish it off. Trudged up most of Castle Law with the wind on our backs fairly easily but then really hit the wall up the steep final section. Took a few years to get up and Jacob waited while almost being sick from some heart burn. Eventually crawled up Allermuir (wasn't too bad) and Caerketton once more (was really bad) before descending back to the bus stop on what felt like a new pair of legs. Great day out! Nice way to finish off a horrible semester of work.
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Monday Dec 19, 2016 #
Road warm up/down 8:58 [2] 2.14 km (4:12 / km) +20m 4:01 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Path/Terrain 36:03 [2] 7.66 km (4:42 / km) +133m 4:20 / km
shoes: Asics 33-DFA
Legs nae moving.
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Path/Terrain 34:14 [3] 7.65 km (4:28 / km) +109m 4:11 / km
shoes: Salomon Sense Pro
Legs moving.
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Sunday Dec 18, 2016 #
Road 1:48:55 26.75 km (4:04 / km) +230m 3:54 / km
shoes: Asics Gel-Electro 33
A bit of a cheeky move but plan was to not go too crazy. Nice group formed and after a few miles of battling with an old lady cyclist we hit the hill. Ran straight into a metaphorical wall here and struggled to get moving again after the top, but Pat pushed the pace. Kept on for a bit but soon had enough and just slowed to a steady rhythm that slowly died towards the end. Nice to be running a bit steadier again though, definitely missed it. Only one more progression coming up before a bit of festive racing and some sharper training begins.
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Saturday Dec 17, 2016 #
Path/Terrain 1:35:00 [3] 18.8 km (5:03 / km) +570m 4:23 / km
shoes: Salomon Sense Pro
With Oleg, slightly longer than the plan but lungs were allowing it. Really nice evening and an interesting new route, just about managed all the climbs but nowhere near Oleg's climbing pace today.
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Friday Dec 16, 2016 #
Path/Terrain 49:12 [2] 10.5 km (4:41 / km) +120m 4:26 / km
shoes: Salomon Sense Pro
With Jacob, just about better in time for the end of exams, and a very rough semester of work.
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Thursday Dec 15, 2016 #
Path/Terrain warm up/down 16:00 [2] 3.6 km (4:27 / km) +35m 4:14 / km
shoes: Tim's shitty sneakers
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Tim's shitty sneakers
I actually trained today.
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Sunday Dec 11, 2016 #
Note
(sick) (rest day)
Saturday Dec 10, 2016 #
Note
(sick) (rest day)
Friday Dec 9, 2016 #
Road 1:03:59 [3] 15.6 km (4:06 / km) +78m 4:00 / km
shoes: Salomon Sense Pro
With a few Haries. I seem to be getting ill again....
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Thursday Dec 8, 2016 #
Road warm up/down 11:31 [2] 2.23 km (5:10 / km) +38m 4:46 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:10:00 [0]
shoes: Asics 33-DFA
Road 29:00 [2] 6.1 km (4:45 / km) +25m 4:39 / km
(rest day) shoes: Asics 33-DFA
Wednesday Dec 7, 2016 #
Road 1:21:36 21.67 km (3:46 / km) +4m 3:46 / km
shoes: Asics Gel-Electro 33
Energy was there today but legs really weren't allowing it. With Jacob for 10km on the grass, then transferred over to road, and then alone for the final 5km. A decent wind made the south-west section extra grim. Splits nothing to be proud of.
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Tuesday Dec 6, 2016 #
Path/Terrain warm up/down 12:53 [2] 2.69 km (4:47 / km) +6m 4:44 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 20:00 [2] 1.5 km (13:20 / km)
shoes: Salomon Sense Pro
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Path/Terrain 24:30 [2] 5.1 km (4:48 / km) +30m 4:40 / km
shoes: Salomon Sense Pro
Path/Terrain 1:01:04 [2] 12.97 km (4:42 / km) +128m 4:29 / km
shoes: Salomon Sense Pro
With Oleg round a drizzly meadows and seat.
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Monday Dec 5, 2016 #
Path/Terrain 36:13 8.52 km (4:15 / km) +30m 4:11 / km
shoes: Asics 33-DFA
With Will and Jack. Getting a bit quick towards the end but think we all had some energy to expel.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Road 8:01 [2] 1.73 km (4:38 / km) +24m 4:20 / km
shoes: Asics 33-DFA
Sunday Dec 4, 2016 #
Path/Terrain 1:23:22 [3] 15.28 km (5:27 / km) +677m 4:28 / km
shoes: Salomon Sense Pro
Cruisy with Jacob touring him round the delights of Scolty. Killed me on the climbs but showed him a thing or two on the descents... Met up with Chris T half way round, good to catch up. Right knee has had it, probably due to a rock solid R quad. Need some flatter miles next week.
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Saturday Dec 3, 2016 #
Road 17:42 [2] 4.07 km (4:21 / km) +8m 4:19 / km
shoes: Asics 33-DFA
Feeling good.
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Path/Terrain 21:22 [3] 4.22 km (5:04 / km) +68m 4:41 / km
shoes: Saucony Endorphin Spikes
Nice one feeling quite spritely.
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Path/Terrain race 27:47 [5] 8.31 km (3:21 / km) +140m 3:05 / km
shoes: Saucony Endorphin Spikes
A more controlled start today, not that it mattered though as everyone was dragged into a 3min first km... Formed a squadron with Jack and Callum and we began ticking people off very nicely. First lap flew by as we made our way up the ladder, and then we stuck behind Gavin B going into the next lap. Was worried about the second climb but still felt fairly good.
We dropped Gavin up the hill and then set our sites on Alex's group ahead. This wasn't going to happen though so as we finished the final lap Jack pulled away and I just made sure Callum wouldn't get me from behind. Nice race, feels more like a good session rather than a performance, legs had a few too many miles in them for that.
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Path/Terrain warm up/down 8:34 [2] 1.58 km (5:26 / km)
shoes: Salomon Sense Pro
Feeling very ill. Left it for later.
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Path/Terrain 32:16 [2] 5.93 km (5:27 / km) +101m 5:01 / km
shoes: Salomon Sense Pro
With Jacob and Alfie from home, feeling fairly good, legs almost completely normal.
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Friday Dec 2, 2016 #
Path/Terrain 46:41 [2] 10.15 km (4:36 / km) +126m 4:20 / km
shoes: Salomon Sense Pro
Cruisin back at home.
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Thursday Dec 1, 2016 #
Road warm up/down 9:43 [2] 2.11 km (4:36 / km) +20m 4:23 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:10:00 [0]
shoes: Asics 33-DFA
Path/Terrain 56:01 [3] 13.86 km (4:02 / km) +148m 3:50 / km
shoes: Salomon Sense Pro
Releasing some excess energy after yesterday's premature ending. Lovely day out, a bit blustery on the way home though.
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