Training Log Archive: BashmanIn the 7 days ending Nov 23, 2014:
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Sunday Nov 23, 2014 #
Note
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Path/Terrain 6:00 [2] 1.03 km (5:50 / km) +43m 4:49 / km
shoes: Inov-8 X-Talon 212 Blue
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S+C/Drills/Plyo/Flex 10:00 [3] 0.8 km (12:30 / km) +25m 10:49 / km
shoes: Inov-8 X-Talon 212 Blue
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Orienteering 59:30 [3] 9.41 km (6:19 / km) +420m 5:10 / km
shoes: Inov-8 X-Talon 212 Blue
Basically Route-wars with big Daniel. Some very long legs where it wasn't obvious what would be quicker, and some that we just jogged together. Felt a lot like O-intervals though. Started last and caught all but 1 group, cruisin'. Achilles good but calves extremely tight. Rollin rollin rollin.... Can't say I'm 100% sure with the climb.
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Saturday Nov 22, 2014 #
Road warm up/down 11:00 [2] 2.2 km (5:00 / km) +27m 4:43 / km
shoes: Inov-8 Road-X 233
Up to the track, a few drills, and a lap.
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Road tempo 17:26 [4] 5.06 km (3:27 / km) +60m 3:15 / km
shoes: Inov-8 Road-X 233
Was ready to pull out at any signs of discomfort with my Achilles, thankfully never had to. Started well in the front group and the pulled away with Daniel and Alex. They flew down the hill but I held back a bit with tight calfs. Caught them back up but then the markers were messed up and we messed about for 15-20s before taking the right route, lots of shouting involved and lots of people caught here. Daniel took a shorter line and got a gap, and me and Alex were on the chase. Still comfortable, but maybe a bit too hard. Slowly reeled in Daniel but stayed with Alex for most of it. He eased away on the second hill and then sprinted with Daniel for the finish, I came in 3s after rather comfortably. Nice to know I can easily do such a time on a tough course with the training I've been doing (0 intervals) and a wrong turn.
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Road 5:34 [2] 1.02 km (5:28 / km)
shoes: Inov-8 Road-X 233
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Road 7:02 [4] 1.3 km (5:25 / km) +100m 3:54 / km
shoes: Inov-8 Road-X 233
24, 24, 24, 25, 25, 24s.
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Road 3:18 [4] 1.01 km (3:16 / km) +5m 3:11 / km
shoes: Inov-8 Road-X 233
Flushing the lactate. But felt very good and pushed a bit harder. Couldn't keep that up for very much longer as Bash suggested we should be able to...
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Road 8:43 [2] 1.46 km (5:59 / km)
shoes: Inov-8 Road-X 233
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Road 7:52 [2] 1.66 km (4:45 / km) +13m 4:34 / km
shoes: Inov-8 Road-X 233
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Path/Terrain 25:44 [3] 5.44 km (4:44 / km) +69m 4:27 / km
shoes: Inov-8 Trailroc 245
Whilst everybody orienteered I went for a jog up and down the river to avoid any too strenuous, Achilles-busting hills. Really relaxed and feeling good, but felt it tugging a bit by the end... Probably due to VERY tight calfs.
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Road 4:07 [3] 1.0 km (4:08 / km) +1m 4:07 / km
shoes: Inov-8 Trailroc 245
Jog back to the hotel, went for it down the hill.
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Friday Nov 21, 2014 #
Swimming 30:00 [3] 1.0 km (30:00 / km)
(rest day)
1 length BS and 1 FC for 20 lengths
Then 1 BS 2 FC for 20
Pretty shattered today
Thursday Nov 20, 2014 #
S+C/Drills/Plyo/Flex 1:00:00 [3]
weight:68.9kg shoes: Inov-8 Road-X 233
WU
- Calf Raises 3 x 20+20
- Thoracic Mobility - 4 x 5+5 with push ups on 3rd set
- Inch worm to hip drop x 5
- Monster walks - 2 x 10+10
- TRX - 2 x 10
- SL Dips - 2 x 6+6
- Hurdle Jumps - 4 x 4
Main Session
- Pull Ups - 3 x 5 - with 8 MB slams after each set - found these tough today, definitely wider arms in the perf. gym = harder
- Back Squat - 3 x 5 - (50WU, 60, 65, 70kg) - with 3 max. jumps after each set - back was tight = not very low, also bailed on a cocky attempt at the highest box
- Bench Press - 3 x 5 - (40, 45, 45kg) - with 8 x 6kg MB press launches after each sset - needed help on last set.
- Romanian Dead Lift - 3 x 5 - (45WU, 60, 65, 70kg) with SL launches after each set.
- DB side-lifts with 5kg, 5, 4 - really tough
- 2 x (plank, side 1, side 2) - 1 min each, no recoveries - dead.
WD
- Rolling
Really good set today, worked pretty hard and broken by the end.
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Cycling 1:00:00 [3]
shoes: Inov-8 F-Lite 252
On the bike in the gym once more with Beth. No running in an attempt to be okay for the weekend. Pumped out 20 rage-ups after too.
Wednesday Nov 19, 2014 #
Cycling 1:30:00 [3]
No long run allowed so in the circuit gym on one of the spinners for 90 mins. Got really bored and listened to Kaiser Chiefs - Employment twice through. The highlight of the session was seeing what the clock did at 1 hour.... Pumped out 20 continuous pull ups after.
Then went to the physio. He just repeated what I told him and gave me more exercises to do, positive feedback though.
Tuesday Nov 18, 2014 #
S+C/Drills/Plyo/Flex 1:00:00 [3]
shoes: Inov-8 F-Lite 252
WU - Spinning 5 mins, Thoracic Mobility (4 x 5+5 with push ups on 3rd), Inch Worm to Hip Drop x 5, Spiderman Crawls x 2
4 x 5 Pull Ups
FS Overhead Press with (10kg, 25, 22.5, 20, 15)
Glute and Hamstring Bridges - 2 x 2 x 10+10
Standing Box Jumps - 10 x Double lands, pretty high box, 5+5 Single on a smaller box.
Performance Gym
4 x 5 Front Squat (30, 40, 45, 50kg), rubbish at this
3 x 4+4 Barbell Step Ups with 30kg
3 x 5 x 30s [15s] circuit with 1 min between sets. The 5 exercises were Hip Hinge, RTW, Russian Twists, Plank, Hip2Hip. All with a 15kg disc. Broken by the end.
Some Rolling and Stretching to finish.
Road 44:24 [2] 10.01 km (4:26 / km) +137m 4:09 / km
shoes: Inov-8 Road-X 233
Couldn't face any more cycling so headed out to WoL through a busy Princess Street. Lost the path and ended up quite far away, very lost. Eventually got back through Craigleith and bits of Ed I've never seen before. Achilles began to tingle a bit on any uphill, damn, back to the spinners tomorrow....
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Monday Nov 17, 2014 #
Cycling 30:08 [3] 13.85 km (2:11 / km)
Was meant to do this yesterday but got caught up in some work, no biggy. 30 mins at intensity 13-14, HR 130 - 145.
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S+C/Drills/Plyo/Flex 7:00 [2]
shoes: Inov-8 F-Lite 252
Calfs incredibly tight this morning, made sure I rolled them out well.
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Road 1:02:49 [2] 12.79 km (4:55 / km) +106m 4:43 / km
shoes: Inov-8 Road-X 233
With Zoe, Tess and Nixon on a big loop of Canal/Craiglockhart/Morningside. Feeling really good, except for my calfs which were very tight. Bombed it to/from DVC and then a nice easy pace for the rest. A tonne of stretching and rolling after this, unfortunately the sauna was broken though so couldn't complete my ideal Monday evening.
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