Training Log Archive: BashmanIn the 7 days ending Oct 11, 2015:
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Sunday Oct 11, 2015 #
11 AM
Cycling 41:29
ahr:150 max:171
Steady
Out to Flotterstone, up the reservoirs until I could cycle no more. Good pace for the climb/no cleat combo. Got my best Strava segment so far in terms of the position/total ratio on the climb from Flottertone to the gate at the top. Then walked the bike up to the Skyline route between Hare and Black and waited....
17.3km, 331m
.
Out to Flotterstone, up the reservoirs until I could cycle no more. Good pace for the climb/no cleat combo. Got my best Strava segment so far in terms of the position/total ratio on the climb from Flottertone to the gate at the top. Then walked the bike up to the Skyline route between Hare and Black and waited....
17.3km, 331m
.
Path/Terrain 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Road-X 233
...for quite a while as apparently starts had been delayed by 20mins. Eventually people came past, followed by a broken Oleg. Gave him some sweets, drink and encouragement, and then ran with the bike over to the road to Balerno. Annoying to be watching and not running....
.
.
1 PM
Cycling 34:52
ahr:132 max:160
Steady
Flying down the hill all the way back to Edinburgh. Feeling good, will sub in some good cycles next week to keep off the HF.
17.7km, 70m.
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Flying down the hill all the way back to Edinburgh. Feeling good, will sub in some good cycles next week to keep off the HF.
17.7km, 70m.
.
Saturday Oct 10, 2015 #
11 AM
Path/Terrain 48:03 8.77 km (5:29 / km) +187m 4:57 / km
ahr:137 max:170 shoes: Brooks Puregrit 3
Easy
With Oleg and Inis. Running about finding a shop in Newington and then a lap of the seat with Radial Road to finish things off. Finished off at the Bike Station and jogged back after (not logged). Felt hip flexor on the final climb, so just need to keep the running flat, easy and at a high cadence at the mo, whilst I do some stretching and strengthening at the same time. Gym should help with that, don't think swimming will be having a positive effect on it though. Good to be running again but possibly a bit long at this stage. Every second day maximum for the near future now.
.
With Oleg and Inis. Running about finding a shop in Newington and then a lap of the seat with Radial Road to finish things off. Finished off at the Bike Station and jogged back after (not logged). Felt hip flexor on the final climb, so just need to keep the running flat, easy and at a high cadence at the mo, whilst I do some stretching and strengthening at the same time. Gym should help with that, don't think swimming will be having a positive effect on it though. Good to be running again but possibly a bit long at this stage. Every second day maximum for the near future now.
.
Friday Oct 9, 2015 #
1 PM
Swimming 30:00 [3]
Steady
Managed to jam a swimming session in even though I was still in the pool 20mins before a lab. at KB over 4km away. Swimming's already getting easier, managed to swim 10 lengths front crawl in a oner which is huge compared to Tuesday's attempt. Running tomorrow.
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Managed to jam a swimming session in even though I was still in the pool 20mins before a lab. at KB over 4km away. Swimming's already getting easier, managed to swim 10 lengths front crawl in a oner which is huge compared to Tuesday's attempt. Running tomorrow.
.
Thursday Oct 8, 2015 #
7 AM
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Gym
Circuit Gym
Lots of Glutte/hip etc strengthening
Performance
Back Squat - 3 x 6 at 40kg, that'll do for today.
Pull ups - 15, 6
Core Circuit - 2 x 7 x 30s [15s].....[60s]
Nice.
.
Circuit Gym
Lots of Glutte/hip etc strengthening
Performance
Back Squat - 3 x 6 at 40kg, that'll do for today.
Pull ups - 15, 6
Core Circuit - 2 x 7 x 30s [15s].....[60s]
Nice.
.
Road 9:00 [2] 1.8 km (5:00 / km) +15m 4:48 / km
shoes: Inov-8 F-Lite 252
Wednesday Oct 7, 2015 #
2 PM
Path/Terrain 10:14 [2] 2.29 km (4:28 / km)
shoes: Brooks Puregrit 3
Easy
Firing the engines a few days early as there seemed to be no reason not to. Felt great. Only one more "run" this week though.
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Firing the engines a few days early as there seemed to be no reason not to. Felt great. Only one more "run" this week though.
.
Tuesday Oct 6, 2015 #
7 AM
Swimming 45:00 [2]
Easy
Tough going after not swimming for a while. Could make this a regular thing for Fridays.
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Tough going after not swimming for a while. Could make this a regular thing for Fridays.
.
Monday Oct 5, 2015 #
5 PM
S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Inov-8 F-Lite 252
Road warm up/down 4:00 [3] 0.9 km (4:27 / km)
shoes: Inov-8 F-Lite 252