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Training Log Archive: Bashman

In the 7 days ending Mar 10, 2013:

activity	#	time	miles		km		+m
Path/Terrain	5	2:18:00	17.99	(7:40)	28.96	(4:46)	280
S+C/Drills/Plyo/Flex	3	1:32:19	0.5		0.8
Road	3	1:10:36	10.2	(6:55)	16.41	(4:18)	176
Cross	1	15:00
Total	10	5:15:55	28.69		46.17		457

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Sunday Mar 10, 2013 #

Path/Terrain 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 212

Very slow stuff, walked a course and had a wee jog

Friday Mar 8, 2013 #

6 AM

Path/Terrain 39:00 [3] 8.12 km (4:48 / km) +60m 4:38 / km
shoes: Inov-8 TrailRoc 255

Easy/ steady with alfie
He was pretty hyper this morning. Out 4k along the RL into culter and back along the river. The beast went through faces of sprinting ahead and struggling to keep up, as well as diving into the river and stopping to smell things. Stopped a lot at the end as we had to jump a few fences because I was running late. Of course he refused to so I had to lift him over.

Thursday Mar 7, 2013 #

6 AM

Road warm up/down 5:21 [2] 1.06 km (5:03 / km) +4m 4:58 / km
shoes: Inov-8 Road-X 255

WU - up again before school, wanted to get in some good minutes today. Felt quite ill this morning, all gone now but it was odd doing core whilst feeling sick.

S+C/Drills/Plyo/Flex 30:07 [4]
shoes: Inov-8 Road-X 255

Good session, all hard stuff

S+C/Drills/Plyo/Flex 10:03 [3]
shoes: Inov-8 Road-X 255

Short session as I was running late

S+C/Drills/Plyo/Flex 5:03 [1]
shoes: Inov-8 Road-X 255

5 PM

Road warm up/down 6:00 [2] 1.4 km (4:17 / km) +25m 3:56 / km
shoes: Inov-8 Road-X 255

WU to the bus stop. Just missed the bus and had to wait 25 minutes for the next one - should've just ran to training. Feeling good

Road tempo 11:18 [4] 2.82 km (4:00 / km) +55m 3:39 / km
shoes: Inov-8 Road-X 255

Was meant to be warm up but since I was late I tempo'd it up the long hill of Springfield road to Hazlehead

Road intervals (Metro Intervals) 16:03 [4] 4.8 km (3:21 / km) +51m 3:11 / km
shoes: Inov-8 Road-X 255

Metro Aberdeen - Hazlehead Intervals.
Finished my Tempo and had missed the first two 300ms, so did them at the end instead. 2x400m, 5x500m, 2x400m, 4x300m. 3/400m had 100m recovery. 500m had 1 minute rest.
Very hard session, had the wind in my face down the hill, and a struggle up the hill because I was pretty tired from the tempo up. Times were slow but was running hard and happy with the last 300m. As usual, every second rep was uphill.
1:16, 1:23, 1:40, 1:43, 1:36, 1:41, 1:16, 1:22, 57, 1:01, 1:00, 58

Road warm up/down 7:04 [2] 1.36 km (5:12 / km) +16m 4:54 / km
shoes: Inov-8 Road-X 255

Road warm up/down 5:30 [2] 0.8 km (6:52 / km)
shoes: Inov-8 Road-X 255

The recoveries

Wednesday Mar 6, 2013 #

Note

Was going to do some core but homework and early bedtime tonight with a hard day tomorrow instead. Need to calm down the training on this easy week.

4 PM

Path/Terrain 37:52 [3] 7.85 km (4:49 / km) +166m 4:22 / km
shoes: Inov-8 TrailRoc 255

Easy run with Alfie through Crathes after school. Nice day and dry ground so quite enjoyable. He was better behaved as well.

Tuesday Mar 5, 2013 #

6 AM

S+C/Drills/Plyo/Flex 34:03 [3]
shoes: Inov-8 Road-X 255

Core stuff and 10 mins of specific exercises

S+C/Drills/Plyo/Flex 5:03 [1]
shoes: Inov-8 Road-X 255

3 PM

Cross 15:00 [2]
shoes: Inov-8 Road-X 255

3 short basketball games in p.e

5 PM

Road warm up/down 19:20 [3] 4.17 km (4:38 / km) +25m 4:30 / km
shoes: Inov-8 Road-X 255

Short run with Alfie along the RL. He was being cheeky as usual, stopping every few seconds and lying down in fear every time we met a dog.

6 PM

Path/Terrain warm up/down 10:36 [2] 2.06 km (5:09 / km) +19m 4:55 / km
shoes: Inov-8 X-Talon 212

WU
Few laps of the field

Path/Terrain intervals 19:07 [4] 5.75 km (3:19 / km) +20m 3:16 / km
shoes: Inov-8 X-Talon 212

Cosmics
3 x (1, 2, 3min) with 66% recovery
Really good session. Running further than before and feeling very comfortable. Ground was dry so mud wasn't a problem. Pain in heel has disappeared, panic over. Leading with Stuart the whole way. Did an extra minute rep at the end with Stuart and Willy, at under 3min/km. Stuart claimed it was good psychologically.

S+C/Drills/Plyo/Flex 8:00 [3] 0.8 km (10:00 / km)
shoes: Inov-8 X-Talon 212

Some WU drills

7 PM

Path/Terrain 11:25 [2] 2.18 km (5:14 / km) +16m 5:03 / km
shoes: Inov-8 X-Talon 212

Monday Mar 4, 2013 #

Note
(rest day)

First one in a while

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