Training Log Archive: BashmanIn the 7 days ending May 10, 2015:
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Sunday May 10, 2015 #
Path/Terrain 59:42 12.19 km (4:54 / km) +245m 4:27 / km
ahr:148 max:176 shoes: Brooks Puregrit 3
Alright and had more in mind but then foot went weird and I headed back not wanting to risk it. Think I'll take at least tomorrow off, get some revision in as well as properly rest this up.
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Saturday May 9, 2015 #
Path/Terrain warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talon 190
Really short one, didn't really need it.
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Path/Terrain race 29:55 [5] 6.12 km (4:53 / km) +360m 3:47 / km
shoes: Inov-8 X-Talon 190
Woke up with a very slightly dodgy foot again, no idea why, but decided to make the decision there and then. Felt fine in x-talons so I went for it and don't regret it, yet. Crazy hard start with some punters and Jacob pushing hard, ran all the way up before looking round at the top to see everyone had gone, and Jacob was ahead. Caught him on the descent and was 20m back at the bottom. Completely died on the next climb and let Jacob slip away, thinking I could get him on the descent. However, with no one about, motivation went and I just plodded up and down, being careful to not go too mental. Cruised into a second place spot.
Not sure how good this was. Same time as last year on a nicer day but with the added factors of being pretty lonely with a sore foot. Last year was probably my best race I've run, always had someone to push against and really went for it. Comparing splits, I was faster on the second half this year, which wasn't what I expected. Ah well, I guess ~40s back on Jacob is a sign of a good session.
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Path/Terrain warm up/down 6:00 [2] 1.2 km (5:00 / km)
shoes: Inov-8 X-Talon 190
With Jacob and Inis.
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Friday May 8, 2015 #
Path/Terrain 30:00 6.5 km (4:37 / km) +34m 4:30 / km
ahr:142 max:151 (rest day) shoes: Brooks Puregrit 3
Two grassy laps of the meadows. Feeling really quite good despite a pretty heavy week. Floating sensation for most of the run. Think I'm a bit tired though as average HR seemed a bit low in general. Tomorrow should be interesting.
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Thursday May 7, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
-- WU (all x 10)
Wall Squat
Hip Hinge
TRX
Pistol Squat
MB Slams
Monster Walks
SL Box Bridge
Flamingo
MB Lunge (1 length)
Spidergirl (2 lengths)
-- Weights
Hang Clean - 4 x 3 - (30, 30, 30, 35kg)
Back Squat - 4 x 8 - 57.5kg with split squat jumps
Pull Ups - 3 x 3 - 15kg
Bench Press - 4 x 8 - 46kg with dot glides
-- Hips Circuit - 3 x 8 x 30s [15s] ... [60s]
Box march, land mines, toe touches, push ups, side plank, MB slams, russian twists, plank with arm out
-- Stretching
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Path/Terrain 1:00:26 13.18 km (4:35 / km) +229m 4:13 / km
ahr:148 max:170 shoes: Brooks Puregrit 3
Picked up from easy as my legs felt fine from the off and I felt like I needn't bother holding back since tomorrow's a rest day. Big lap of the meadows at quite an easy pace before heading up and round the seat, with an extension into the north park and the bog. Weird how for the past week I haven't ever started a session feeling rough.
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Wednesday May 6, 2015 #
Road 55:00 [2] 10.0 km (5:30 / km) +90m 5:16 / km
shoes: Brooks Puregrit 3
With a friend down to morning side and back up the canal. Foot was okay on road but shouldn't of risked it really. Plenty of stopping and walking so only logging the approx. running time.
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Path/Terrain warm up/down 6:45 1.54 km (4:22 / km) +21m 4:06 / km
ahr:135 max:162 shoes: Inov-8 X-Talon 190
Flying down weightlessly to Holyrood and up to the bog.
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S+C/Drills/Plyo/Flex warm up/down 10:06 0.84 km (12:05 / km)
ahr:121 max:138 shoes: Inov-8 X-Talon 190
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Path/Terrain hills 39:33 7.68 km (5:09 / km) +347m 4:12 / km
ahr:164 max:184 shoes: Inov-8 X-Talon 190
10 minute tempo - Felt great floating round 2.5 laps of the wet bog. Thought about extending it but knew what was coming up after this. Happy with a 3:36 pace, 168bpm, for a pretty tough bumpy loop.
10 x Minute Hills [jog down] - Was about to go to the same spot as Saturday but changed my mind when a blindingly obvious hill showed up. Top of the bog to the saddle, perfect for this session. A real killer of a hill and was climbing 30m for each rep. Really struggling to keep things together by the end, kept the recoveries short at 75s max but usually 70s. Happy with how strong I felt.
10 x 10s sprints - Just a quick reminder about speed. On the saddle, awesome views of Edinburgh keeping me company.
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Path/Terrain warm up/down 9:23 2.03 km (4:37 / km) +29m 4:19 / km
ahr:144 max:161 shoes: Inov-8 X-Talon 190
Back through the bog and via Tesco.
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Tuesday May 5, 2015 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
-- WU (all x 10)
Wall Squat
KB Hip Hinge
SL Box Bridge
Monster Walks
TRX
Push Ups
SL Dragons
MB Lunges (2lengths)
Spidergirl (2lengths)
Box Jumps x 6
-- Main Session
Hang Clean - 4 x 3 - 30kg
Front Squat - 4 x 8 - 40, 40, 45, 45kg - Split Squat Jumps x 8 in between
Pull Ups - 3 x 3 - 15kg
RDL - 3 x 5 - 50WU, 60kg
-- Core Circuit - 4 x 5 x 30s [15s]....[80s]
1 - MB Slams (10kg)
2 - Plank Lateral Arm
3 - Russian Twists (10kg)
4 - DB Curl+Press (8kgs)
5 - Landmines (20kg bar)
-- Rolling
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Path/Terrain 1:10:00 12.83 km (5:27 / km) +380m 4:45 / km
ahr:143 max:176 shoes: Brooks Puregrit 3
Nice with Euoc on AS in the evening sun. Meant to be 75 but stomach was awful from hunger by the end.
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Monday May 4, 2015 #
Path/Terrain warm up/down 13:02 3.0 km (4:21 / km) +30m 4:08 / km
ahr:142 max:162 shoes: Brooks Puregrit 3
To the meadows and round the the courts. Feeling great! 33 hours off running = a rest day so no wonder. Also aced an exam this morning, so full time athlete for the next few days before settling back into revision for next week's final exam.
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S+C/Drills/Plyo/Flex warm up/down 10:19 1.0 km (10:18 / km)
ahr:130 max:157 shoes: Brooks Puregrit 3
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Path/Terrain intervals 29:07 7.19 km (4:03 / km) +21m 3:59 / km
ahr:172 max:189 shoes: Brooks Puregrit 3
Awesome session. Did this on the grass and trail rather than the actual footpath, which felt like a lot more effort especially with twists and bumps. Aim was consistency as always and this definitely happened. Feeling quite rough by the end, as appropriate. HR in a perfect place now that I'm off the bike again.
6:42 - 178bpm
6:38 - 180bpm
6:42 - 180bpm
2nd to Pat G on the Strava segment on the 2nd rep (meaningless but.... *self-five*)
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Path/Terrain warm up/down 15:29 3.21 km (4:49 / km) +14m 4:43 / km
ahr:145 max:154 shoes: Brooks Puregrit 3
Lap of meadows and home.
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