Training Log Archive: BashmanIn the 31 days ending May 31, 2017:
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Wednesday May 31, 2017 #
Road race 33:05 10.0 km (3:19 / km)
shoes: Asics Gel-Electro 33
Had this in the calendar for nearly half a year now and although a pair of tired legs made themselves known warming up, I was pretty excited going into it. So excited that a 3:06 opening km felt like a jog, which was cool while it lasted. Through 5km in 16:08 and had already made the decision to boost the initial 30min plan up to 10km to get a new PB, not disciplined enough to deny the temptation. This however came at the price of a much slower second 5km, with a few very painful minutes from 6 to 8km. Would have kept a good pace for the 30 alone, but knowing there was now another extra km in there really hit me hard.
But, comparing to the plan at the start of the season to hit sub 3:20s for 30min, I'm pretty happy with that. It's also now been four months of at least 5km every day, and 10km on all but a handful of days. No illnesses nor injuries since then either, and although the main event of JWOC is still yet to come, I feel like no matter what happens from now on, it's already been a really good season, quite likely my best so far. A few more o events this year but otherwise quite excited to get JWOC ticked off the list (with any sort of results a mere bonus) and then head into the rest of the summer+ next year doing the things I've been missing out on.
Off to Finland for 3 weeks tomorrow, where I'll likely get ill on the first day. All going to plan though, I've still got over a month to figure out how to orienteer. Hopefully I can make these marginal gains in my 10km time actually worth it, and not throw those minutes away by one silly navigational decision come race day.
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Road warm up/down 24:49 [2] 5.7 km (4:21 / km)
shoes: Asics Gel-Electro 33
Tuesday May 30, 2017 #
Road 34:11 [2] 6.12 km (5:35 / km) +48m 5:22 / km
shoes: Asics Gel-Electro 33
With Fiina along RL and back through a bit of the golf course, quite tired but nice to get out and better by the end.
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Path/Terrain 1:17:45 16.3 km (4:46 / km) +333m 4:20 / km
shoes: Salomon Sense Pro 2
Back in Edinburgh to continue the mid-season unexpected, apparent base phase. Loop of B and B with Carcrash after a short WU with birthday boy Seb. Changeable weather but quite nice in general and underfoot. Legs feeling quite good and time flew by.
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Monday May 29, 2017 #
Path/Terrain long 1:50:23 [2] 18.36 km (6:01 / km) +203m 5:42 / km
shoes: Asics Gel-Electro 33
With Fiina round a new lap of Old Slane Castle and then over for a big lap of Forvie. A bit chilly out but quite nice running weather. Began by accidentally chasing a deer on the road, then agitated some cows, then saw lots of rabbits, a very nice seaside town of Collieston, 2 primary school teachers, lots of seals, lots of ducks, and then a few pheasants. A bit of terrain on the return journey after losing the path, and then 3 spontaneous strides in the last km.
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Sunday May 28, 2017 #
Path/Terrain 28:45 [2] 4.56 km (6:18 / km) +110m 5:38 / km
shoes: Salomon Sense Pro 2
Putting out controls with dad for South Kirkhill. Only doing the TD2 ones to keep things fair for later.
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Path/Terrain warm up/down 5:29 [2] 1.02 km (5:21 / km) +12m 5:03 / km
shoes: Inov-8 Oroc 280 (2016)
Last starter so not much time.
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Orienteering tempo 31:07 [4] 4.89 km (6:22 / km) +144m 5:33 / km
shoes: Inov-8 Oroc 280 (2016)
Really poor effort, not focussed at all today. Binned lots of time from heading to the wrong features and not seeing controls somehow. Ah well, some good bits in there too. Fairly dead physically too, thankfully still took a win over Joe.
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Orienteering warm up/down 42:37 [2] 4.66 km (9:09 / km) +109m 8:12 / km
shoes: Inov-8 Oroc 280 (2016)
Collecting controls whilst shadowing Fiina a bit, holding 19 by the end, more of a strength session.
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Path/Terrain 33:49 [2] 5.53 km (6:07 / km) +76m 5:44 / km
shoes: Salomon Sense Pro 2
Evening loop round Kingshill with Fiina and Alf.
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Saturday May 27, 2017 #
Path/Terrain 14:06 [2] 3.03 km (4:39 / km) +39m 4:22 / km
shoes: Salomon Sense Pro 2
Took the legs a worrying amount of time to break sub 5s but then woke up and felt better.
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Road warm up/down 8:56 [2] 1.8 km (4:58 / km) +20m 4:42 / km
shoes: Asics Gel-Electro 33
A bit late for a longer one but really didn't need it anyway.
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Path/Terrain race 16:19 4.96 km (3:17 / km) +58m 3:07 / km
shoes: Asics Gel-Electro 33
More or less raced it, but with the session in mind after, not convinced I gave it my all. Cruised round alone, crossed the line, photo, chip, scanner, 2min run, then: 10x30s [60s]...[2min]....15min tempo. Feeling quite good on the strides and a bit less so on the tempo, happy to find out it had a healthy amount of climb! Another sweaty day.
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Path/Terrain intervals 33:09 7.91 km (4:12 / km) +111m 3:55 / km
shoes: Asics Gel-Electro 33
Path/Terrain warm up/down 12:21 [2] 2.02 km (6:07 / km) +30m 5:42 / km
shoes: Asics Gel-Electro 33
With Fiina round the gardens, sub-25 easy effort!
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Path/Terrain 33:21 [2] 5.51 km (6:03 / km) +84m 5:38 / km
shoes: Salomon Sense Pro 2
Round the other standard loop with Fiina, having to carry Alfie over fences a few times.
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Friday May 26, 2017 #
Path/Terrain 51:31 [2] 8.46 km (6:06 / km) +230m 5:22 / km
shoes: Salomon Sense Pro 2
Camped overnight at Linn of Dee and then did this cool Inver lap. Again, roasting out, didn't even bother to take a t-shirt. Strides on the way back.
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Path/Terrain 21:33 [1] 3.75 km (5:45 / km) +24m 5:34 / km
shoes: Salomon Sense Pro 2
After another long walk midday, and a walk and a swim at Burn O'Vat/Loch Kinord, headed out for a short loop of Glen Tanar. Had more in mind but chest and back standard spasming from all the walking, really not cut out to be a rambler just yet obviously. Turned round after it became too much and went for a swim in the Dee at Potarch instead, water warm enough to stay in very comfortably!
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Thursday May 25, 2017 #
Path/Terrain 35:03 [2] 6.16 km (5:42 / km) +38m 5:31 / km
shoes: Asics Gel-Electro 33
With Fiina and Alfie round the standard loop, checking out the bypass progress. Absolutely roasting out, so had a swim in the river with Alfie on the way home.
Made use of the great weather and went on a 5 hour walk of Lochnagar around midday. Took the walkers route to the saddle, then descended down to the loch and scrambled up the main gully. Slightly sketchy, especially when the rock faces began to creak and boom, but awesome route nonetheless. Snow and 20 degree sun at the top. Swam in the waterfall pools and Loch Muick on the way down, suffering from the sun exposure.
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Wednesday May 24, 2017 #
Path/Terrain long 1:37:28 [2] 21.15 km (4:37 / km) +288m 4:19 / km
shoes: Salomon Sense Pro 2
Last one with Tim for a long time round the seat for the first bit, then through Blackford, Hermitage, Craiglockhart and Canal to finish off. Lovely day, strides included.
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Orienteering 28:38 [1] 3.98 km (7:11 / km) +49m 6:46 / km
shoes: Salomon Sense Pro 2
Control collecting round Hazelhead with Fiina, nice evening.
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Tuesday May 23, 2017 #
Path/Terrain 22:25 [2] 4.27 km (5:15 / km) +98m 4:42 / km
shoes: Asics Gel-Electro 33
With Oleg to drop off wee man at nursery. Nice morning, shin stiff.
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S+C/Drills/Plyo/Flex 20:40 [1] 2.11 km (9:49 / km) +12m 9:33 / km
shoes: Asics Gel-Electro 33
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Road tempo 54:32 14.4 km (3:47 / km)
shoes: Asics Gel-Electro 33
Really not much in the legs going into this and was surprised to get through the first two feeling very good, barely needing recoveries. Then took a pit stop, the rain started, the wind picked up and the legs died. Ah well, scraped through over 3km as aimed so not all bad. Definitely a ticked box today and nothing more. WD with Dan was very nice, and then a tipsy Pablo after his beer mile in the pouring rain, respect!
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Monday May 22, 2017 #
Path/Terrain 1:33:35 [2] 20.16 km (4:39 / km) +256m 4:22 / km
shoes: Salomon Sense Pro 2
Standard loop with all its mates. There is an ongoing plague of black flies on the seat, absolutely horrible. Shin feeling very tight from slicing open yesterday, but a good type of feeling... I think.
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Sunday May 21, 2017 #
Path/Terrain 18:31 [2] 3.76 km (4:56 / km)
shoes: Salomon Sense Pro 2
Legs broken...
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Road warm up/down 16:28 [2] 2.82 km (5:50 / km) +47m 5:24 / km
shoes: Icebug Acceleritas4
Legs better, timed it well with Alex cruising in just behind FVO, perfect positioning for a hungover man!
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Orienteering race 32:33 7.14 km (4:34 / km) +32m 4:28 / km
shoes: Icebug Acceleritas4
Set off fast behind Nixon and almost instantly peeled off to a huge gaffled number 1, having laughed at Nixon's suggestion of going round. Legs really clicked into form today and was really nice cruising round some relatively easy orienteering, really fine-tuning the process of planning ahead, checking codes, attacking the circles and ticking things off. Got through almost cleanly, aside from ripping my shin open at spectator rather horribly, and a few straight routes when perhaps round was better, and vice versa. Jonny wrapped what was a really good example of relay running today, good stuff! Nice to run something other than last leg for the first time in a long while...
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Path/Terrain 13:57 [2] 2.34 km (5:57 / km) +7m 5:52 / km
shoes: Icebug Acceleritas4
Spectating with Nixon and Felly.
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Saturday May 20, 2017 #
Road 19:57 [2] 3.71 km (5:23 / km) +16m 5:16 / km
shoes: Asics Gel-Electro 33
With Fiina, nicely waking up the legs.
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Path/Terrain warm up/down 22:58 [2] 4.75 km (4:50 / km)
shoes: Inov-8 X-Talon 212 (2016)
Perhaps a bit long given the length of the race, in some minging rain with Nixon, good to run with him again.
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Orienteering race 1:32:30 [4] 18.44 km (5:01 / km) +200m 4:45 / km
shoes: Inov-8 X-Talon 212 (2016)
A bit of a challenge, especially with the fast start through Yellowcraig. Realised my mistake as I hit the marram grass and the rest of the race was a bit of a survival expedition. Hip flexors got quite tight by the end and hit the bonk a few mins from the end, just as my 55min gel wore off I guess. A few really poor routechoices, at times forgivable given the unknown nature of the beach but at times full blown stupid, but ah well all good practice. Jonny put the final nail in the coffin on the long leg back where he took a minute off me. Oleg also close behind! Great planning and actually quite enjoyable in the challenging weather, 48 controls, awesome, suits Gullane well!
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Path/Terrain 14:16 [1] 2.63 km (5:25 / km) +18m 5:15 / km
shoes: Inov-8 X-Talon 212 (2016)
Took a while to move with Ali and Nath, cold.
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Friday May 19, 2017 #
Path/Terrain 40:23 [2] 8.86 km (4:33 / km) +98m 4:19 / km
shoes: Salomon Sense Pro 2
With Ewan before the final exam, feeling quite good. Bog still full of the plague!
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Path/Terrain warm up/down 15:29 [2] 3.04 km (5:06 / km) +11m 5:01 / km
shoes: Asics Gel-Electro 33
With some various boys, challenges of sub 17 being discussed.
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Orienteering race 16:47 4.96 km (3:23 / km) +17m 3:20 / km
shoes: Asics Gel-Electro 33
Really nice, fast (especially with SI air) sprint round a cool new map. No real mistakes, perhaps 1 or 2 questionable routes. Legs really working although never seen anything as fast as this when orienteering before. Enjoyed it a lot and happy to break the meaningless 17min marker. Probably had some extra energy after my last exam.
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Road warm up/down 15:10 [2] 2.99 km (5:04 / km) +19m 4:55 / km
shoes: Asics Gel-Electro 33
Big loop of the area.
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Thursday May 18, 2017 #
Road warm up/down 9:25 [2] 2.0 km (4:43 / km) +20m 4:30 / km
shoes: Asics Gel-Electro 33
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Gel-Electro 33
Maintenance with some plyo.
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Path/Terrain intervals 32:23 7.3 km (4:26 / km) +22m 4:22 / km
shoes: Asics Gel-Electro 33
Small one post gym on meadows grass, legs feeling it and definitely the lacking factor after 30s of each rep. Really killed myself by starting too hard and never seemed to learn as the session went on. Ah well, probably something to do more of in the coming weeks. Potentially even on a track... HR hasn't been so high in a long time!
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Path/Terrain 33:27 [2] 5.88 km (5:41 / km) +89m 5:17 / km
shoes: Asics 33-DFA
Wednesday May 17, 2017 #
Path/Terrain 1:36:25 [2] 17.6 km (5:29 / km) +248m 5:07 / km
shoes: Salomon Sense Pro 2
With Fiina round Mortonhall and Braids, Hermitage etc. Really nice day and time flew by, legs very happy with the easy pace.
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Tuesday May 16, 2017 #
Path/Terrain 33:13 [2] 7.47 km (4:27 / km) +4m 4:26 / km
shoes: Salomon Sense Pro 2
Little bit wobbly this morning but woke up by the end.
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S+C/Drills/Plyo/Flex 14:40 [1] 1.54 km (9:31 / km)
shoes: Salomon Sense Pro 2
Small set, with Ali, Trim and Skunk.
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Road warm up/down 6:33 [2] 1.42 km (4:37 / km) +5m 4:33 / km
shoes: Salomon Sense Pro 2
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Path/Terrain intervals 1:10:06 16.12 km (4:21 / km) +403m 3:52 / km
shoes: Inov-8 Mudclaw 300 (2016)
Rough session, but was keen to not have to worry about pace today. Up a very head-windy Purko's to start the first one, with a loop round Whinny. Then got stuck in some shite gorse and took a longer recovery than I wanted. Down Dry Dam to start the second, and straight up the Crags for Jurassic Grind, V for Vom, and then The Wang to finish it off (good times!).
In the bog for the final one which was one horrible wind tunnel today unfortunately, pace and legs suffered but all good effort-wise. A few strides along Queens Drive, then bumped into Pat for the WD. Nice, sunny and warm, just very frustratingly windy and hence motionless at times. Legs working quite well.
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Monday May 15, 2017 #
Path/Terrain 1:00:13 [3] 12.94 km (4:39 / km) +37m 4:35 / km
shoes: Asics Gel-Electro 33
Quite horrible at first, knackered legs and bored within 5mins. So engaged the emergency procedure of counting the trees on the meadows, 976 by my estimates. Time then flew by and legs were cured by the end. Nice.
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Road 28:26 [3] 6.51 km (4:22 / km) +129m 3:59 / km
shoes: Asics Gel-Electro 33
With Ewan round the seat, little bit fast for comfort but good chat.
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S+C/Drills/Plyo/Flex 30:00 [0]
shoes: Asics Gel-Electro 33
Short set.
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Sunday May 14, 2017 #
Path/Terrain 2:02:09 25.45 km (4:48 / km) +500m 4:22 / km
shoes: Salomon Sense Pro 2
B, B, AS with Trim, Ali and Tam for a bit. Working well, with a good pace up hills. Very warm, nice morning. Legs good.
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Saturday May 13, 2017 #
Path/Terrain 35:41 [2] 6.37 km (5:36 / km) +120m 5:07 / km
shoes: Asics Gel-Electro 33
Lap of the seat with Fiina. Pouring down with rain to begin with, and then surrounded by cloud for the second half. Legs good. Very proud of the pace graph for the 5th km, textbook stuff.
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Road 58:39 15.54 km (3:47 / km) +128m 3:38 / km
shoes: Asics Gel-Electro 33
Not too up for this beforehand but legs got moving once out the door. WU to the other side of the tunnel, a few mobility exercises and then into some efforts. Varied combinations of 40s, 60s and 120s with one final effort up from King George V Park to George Street after a pit stop in Tesco. Trying to keep the recoveries at good pace as well, at the expense of some relatively slower rep paces. Ah well, legs turning well which was what mattered today, and quite easy to keep a good rhythm compared to yesterday. Helps that the calf is loosening off now.
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Friday May 12, 2017 #
Path/Terrain 43:15 [2] 9.22 km (4:41 / km) +60m 4:33 / km
shoes: Asics Gel-Electro 33
With Ewan round the meadows and links, calf loosening off nicely but generally hard to keep a rhythm this morning.
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Road 31:20 [3] 7.57 km (4:08 / km) +125m 3:49 / km
shoes: Salomon Sense Pro 2
Nice loop on some lesser-trodden roads post-exam, pre-curry. Legs feeling very good so threw in some strides towards the end. Ankles noticeably worn from working hard in the heather yesterday though.
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Thursday May 11, 2017 #
Road warm up/down 10:11 [2] 2.09 km (4:52 / km) +19m 4:39 / km
shoes: Asics Gel-Electro 33
S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics Gel-Electro 33
Maintenance with some jumps thrown in, calf very tight.
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Road warm up/down 9:06 [2] 2.0 km (4:33 / km) +25m 4:17 / km
shoes: Asics Gel-Electro 33
Path/Terrain 1:22:53 12.58 km (6:35 / km) +799m 5:00 / km
shoes: Salomon Sense Pro 2
Nice with Oleg in the evening sun, vest weather and just a little bit breezy from the east. A few big climbs thrown in, everything feeling good except a very tight singular calf from yesterday. Bone dry underfoot so could get away in Salomons to save the legs a bit.
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Wednesday May 10, 2017 #
Path/Terrain 31:30 [3] 5.93 km (5:19 / km) +33m 5:10 / km
shoes: Salomon Sense Pro 2
Nice with Fiina on the meadows in the morning sun.
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Road 1:00:01 16.32 km (3:41 / km) +80m 3:35 / km
shoes: Asics Gel-Electro 33
Backwards extended WoL loop in some very warm evening sun. Few little extensions to avoid stopping and bump it up to an hour. Legs turning very well, not much effort put in whatsoever. 10 x 20s surges, 1 every 2mins in the second half.
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Road warm up/down 6:02 [1] 1.12 km (5:24 / km)
shoes: Asics Gel-Electro 33
Tuesday May 9, 2017 #
Path/Terrain 31:14 [3] 6.74 km (4:38 / km) +159m 4:09 / km
shoes: Asics Gel-Electro 33
Lap of the seat with the new favourite extra loop, gorgeous weather and everything feeling really good.
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S+C/Drills/Plyo/Flex 20:20 [1] 1.81 km (11:15 / km)
shoes: Asics Gel-Electro 33
On holyrood park, now rather than before my exam this morning.
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Path/Terrain warm up/down 6:52 [2] 1.38 km (4:58 / km) +37m 4:23 / km
shoes: Asics Gel-Electro 33
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S+C/Drills/Plyo/Flex 20:00 [0]
shoes: Asics Gel-Electro 33
Quick maintenance set.
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Path/Terrain 1:03:06 [2] 13.62 km (4:38 / km) +161m 4:22 / km
shoes: Asics Gel-Electro 33
Nice with some lovely boys on yet another flat seat loop. Taps aff in the sun, absolutely roasting day! Legs good but hayfever kicking in a bit.
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Monday May 8, 2017 #
Path/Terrain 1:30:47 [2] 18.92 km (4:48 / km) +250m 4:30 / km
shoes: Asics Gel-Electro 33
Maximum loopage round the standard route, both feet battered and bruised from yesterday, and knee a bit twisted, but otherwise muscles responding well. Could have kept trotting at this pace for the rest of the day. Huge breakfast and day of revision awaited my return, so perhaps that's why I was so keen to extend it. Nippy morning but still a very much bone-dry Edinburgh.
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Sunday May 7, 2017 #
Road 15:26 [2] 3.2 km (4:49 / km) +15m 4:42 / km
shoes: Salomon Sense Pro 2
With Shminty round Kendal, nice morning and legs good.
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Path/Terrain warm up/down 23:41 [2] 4.5 km (5:16 / km) +47m 5:00 / km
shoes: Icebug Acceleritas4
For Tam for the first half, found some glasses which was great banter before emotionally parting with them at the enquiries tent.
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Orienteering race 35:45 6.14 km (5:49 / km) +218m 4:57 / km
shoes: Icebug Acceleritas4
Ali had a bit of a mare on first leg which was a shame for him of course, but rather relieving knowing the second team still had a good shot, and that I could chill a bit now. Once a topless Felly had finished by charging towards me at changeover, I was out with a chill mindset but still up for a race.
First few controls were good and I was flowing well. Then bruised my arch off a rock and became distracted and lazy, with several bananas and clearly sub-optimal routes, that I feel I wouldn't have taken had I been under pressure. Lost perhaps 90s on 6 and 8, but then relaxed again and caught Baba before spectator. Had a good wee race and overshot one control, but then put in a real shift to drop him before the final lap. Plodded round fairly cleanly and then spotted a wild Tamothy approaching the finish. Pulled my buff over my face and hunted him down. Fell 5s too short but no bother. Finished to a buzz of confusion round the assembly which carried on for the good part of two hours.
Personally quite happy with the run, but time not where I thought it would be on comparison to the others. Think [hope] the lack of pressure took a toll on my speed and perhaps losing more time than I thought on 6 and 8. Also recovered again moments after finishing so not exactly fully spending my energy as usual out there. With regard to the whole drama, it was really nice to see the boys up on the podium again but can't help feel very sorry for the three disqualified teams. Something to be looked back and laughed at eventually but understandably frustrating at this point.
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Path/Terrain 9:57 [2] 1.43 km (6:58 / km)
shoes: Barefoot
With Trim, feet destroyed.
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Saturday May 6, 2017 #
Path/Terrain 21:15 [2] 4.49 km (4:44 / km)
shoes: Asics 33-DFA
With Fiina for a bit on the meadows, not in a racing mood.
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Path/Terrain warm up/down 20:25 [2] 3.14 km (6:30 / km) +111m 5:32 / km
shoes: Inov-8 Oroc 280 (2016)
Good one, made no sense of the WU map though.
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Orienteering race 1:10:34 11.79 km (5:59 / km) +400m 5:07 / km
shoes: Inov-8 Oroc 280 (2016)
Probably worth a lot more analysis than I have done but essentially I wasn't mentally ready to race this weekend. Paired with a very detailed 1:15 map that I struggled to read, I was making some huge mistakes relative to the recent norm. Saved by a few really solid longer legs (especially 7) and a good pair of legs generally, as well as everyone else kindly losing at least twice the time that I binned. Very tricky orienteering but need to get used to it soon, at least before JWOC. Nice to round off a good spring through, and finally have a successful BOC again after many many years off.
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Path/Terrain 13:06 [2] 2.07 km (6:20 / km) +24m 5:59 / km
shoes: Inov-8 Oroc 280 (2016)
Friday May 5, 2017 #
Path/Terrain 28:19 [2] 6.34 km (4:28 / km) +37m 4:20 / km
(rest day) shoes: Asics Gel-Electro 33
With some boys, pretty destroyed today. Here's hoping tomorrow is better.
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Thursday May 4, 2017 #
Path/Terrain 23:08 [2] 4.92 km (4:42 / km) +2m 4:41 / km
shoes: Asics Gel-Electro 33
Lap before gym after a good sleep. Knackered though - Dumyat still very much infecting the quads.
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S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics Gel-Electro 33
Road warm up/down 12:08 [2] 2.5 km (4:51 / km) +17m 4:42 / km
shoes: Asics Gel-Electro 33
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Path/Terrain 1:07:00 14.84 km (4:31 / km) +217m 4:12 / km
shoes: Asics Gel-Electro 33
Nice Holyrood with all the bonus laps, with Tim and Mikey/Fraser for a bit. Time flew by, gorgeous weather. Legs took a while to wake up but good once they did.
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Wednesday May 3, 2017 #
Road 44:19 [2] 7.83 km (5:40 / km) +146m 5:11 / km
shoes: Asics Gel-Electro 33
Easy lap through strange northern Edinburgh with Fiina. Legs not so fresh as they were yesterday, racing this evening should be interesting.
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Path/Terrain warm up/down 14:00 [2] 3.02 km (4:38 / km) +71m 4:09 / km
shoes: Inov-8 X-Talon 212 (2016)
With Purko and Euzie who was pushing the pace as ever!
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Path/Terrain race 33:46 7.82 km (4:19 / km) +414m 3:25 / km
shoes: Inov-8 X-Talon 212 (2016)
Really not looking forward to this pre race and expected a lot of power walking/battling for 3rd place after starting hard with Tom and GG. They began to drop me up the road so I was about to settle down when Tom seemed to hit the wall. Came past him half way through the open and was happy to turn round at the top and see a good gap.
About a minute down on GG so gave the downhill a good thumping, very fun both for myself and some spectators placed at very sketchy sections in the forest. Somebody shouted 30s to me at the bottom of the woods so pushed on, but then died on the small incline to the uni so just cruised in, legs feeling defeated around 45s down.
Happy with the race considering how the legs were beforehand, and some absolutely stunning weather, dry underfoot conditions and plenty of spectators made things very enjoyable. Toe opened up a savage blister that could be tricky to fully heal by the weekend....
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Path/Terrain 13:54 [2] 2.54 km (5:28 / km)
shoes: Inov-8 X-Talon 212 (2016)
Lap of the lake, pretty much speed walking.
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Tuesday May 2, 2017 #
Path/Terrain 22:01 [2] 5.07 km (4:21 / km) +27m 4:14 / km
shoes: Salomon Sense Pro 2
Didn't set an alarm this morning by accident so missed morning drills and did everything in the evening instead, pretty sure that's how it works... Feeling good anyway so no harm done.
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S+C/Drills/Plyo/Flex 15:23 [1] 1.86 km (8:17 / km) +5m 8:10 / km
shoes: Salomon Sense Pro 2
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Path/Terrain 1:02:13 [2] 13.25 km (4:42 / km) +212m 4:21 / km
shoes: Salomon Sense Pro 2
Flat bits of the seat with Will, Ewan and Purko.
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Monday May 1, 2017 #
Path/Terrain 31:34 [2] 6.97 km (4:32 / km) +31m 4:26 / km
(rest day) shoes: Asics Gel-Electro 33
With Dalkeith and Skunk before gym.
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S+C/Drills/Plyo/Flex 30:00 [0]
shoes: Asics Gel-Electro 33
Focussing on remobilising.
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Road 7:44 [2] 1.83 km (4:14 / km) +26m 3:57 / km
shoes: Asics Gel-Electro 33
Legs resurrected.
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