Training Log Archive: BashmanIn the 7 days ending Nov 15, 2015:
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Sunday Nov 15, 2015 #
Road warm up/down 5:31 1.27 km (4:21 / km) +5m 4:16 / km
ahr:127 max:162 shoes: Salomon Sense Pro
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Path/Terrain 8:00 [2] 1.3 km (6:09 / km) +20m 5:43 / km
shoes: Inov-8 X-Talon 190
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Orienteering 17:37 [4] 4.49 km (3:56 / km) +40m 3:46 / km
shoes: Inov-8 X-Talon 190
Scattered with errors, not done anything like this for quite a while. Still best time of the day so can't complain, except that Ali was really stupid and mispunched - as were a few others.
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Road 8:09 [2] 1.77 km (4:36 / km)
shoes: Salomon Sense Pro
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Path/Terrain 48:23 [3] 10.45 km (4:38 / km) +122m 4:22 / km
shoes: Salomon Sense Pro
With big man Brutus. Interrupted at 2km to allow Dan to explode in my toilet. Really nice after that with some nice mild weather and gales to make things interesting.
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Saturday Nov 14, 2015 #
Path/Terrain 39:05 9.01 km (4:20 / km)
ahr:151 max:170 shoes: Inov-8 X-Talon 190
Missing out on Braids so did a bit of a reintro to speed work in preparation for next week.
1 lap WU
1 lap HR 165
1 lap stride 1 section, 1 easy
1 lap WD
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Path/Terrain 30:04 [2] 6.39 km (4:42 / km) +126m 4:17 / km
shoes: Brooks Puregrit 3
Evening cruise around the seat after a long day in the library. Feeling good, nice atmosphere with some peace and quiet at the far end and no torch either. Tomorrow should interesting.
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Friday Nov 13, 2015 #
Road 10:19 [2] 2.3 km (4:29 / km) +20m 4:18 / km
shoes: Salomon Sense Pro
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Road 13:39 [2] 3.16 km (4:19 / km) +29m 4:08 / km
shoes: Salomon Sense Pro
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Road 4:30 [2] 0.9 km (5:00 / km)
shoes: Salomon Sense Pro
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Path/Terrain 49:20 [3] 10.43 km (4:44 / km) +57m 4:36 / km
shoes: Salomon Sense Pro
Out to Darroch to drop off a vest and then out to Holyrood park. Had planned a lap of the seat but saved my hip and did 2 laps of the park instead. Then coming back up the road Abigail hit me with all her might. Could have been hailing but couldn't see without a torch.. Either way, it took a solid 20minute shower to denumb my body.
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Thursday Nov 12, 2015 #
Road warm up/down 9:00 [2] 1.8 km (5:00 / km)
shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU
Box Jumps x 20
SL Box - 10+10
Pull Ups - 10+10+5
OH Press - 4 x 10 - 25kg, finally
Back Squat - 4 x 8 - (40kg, 50, 55, 60kg) - felt shite today
Bench Press - 4 x 8 - (40, 42.5, 42.5, 45kg)
Core Circuit
Tactical rest day before a good weekend coming up and structured training starting Monday.
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Wednesday Nov 11, 2015 #
Orienteering 4:12 [4] 1.14 km (3:40 / km) +2m 3:38 / km
Someone mentioned not being able to go sub-4 on the short EUOC 'come-and-try' course so swapped shoes and trousers for Stephen's shorts and trainers and turbo'd round. Didn't manage....
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Path/Terrain 1:11:53 [3] 15.48 km (4:39 / km) +294m 4:14 / km
shoes: Brooks Puregrit 3
Back to the 1150km mileage boots as my blister needed some cushioning. Big lap of braids, KB, blackford, meadows, home. Feeling awesome, put in a bit of effort at times - could have been a properly long run, but building steadily and making sure my HF doesn't flare up again. Painless climbs of Braids and Blackford is certainly good news.
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Tuesday Nov 10, 2015 #
Path/Terrain 52:07 [2] 10.0 km (5:13 / km) +64m 5:03 / km
shoes: Salomon Sense Pro
Nice one with Euoc crew. Felt great this morning, but kept the pace easy. Finished off at the shops.
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Path/Terrain 10:42 [2] 2.05 km (5:13 / km)
shoes: Inov-8 Mudclaw 300
With EUOC
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S+C/Drills/Plyo/Flex warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: Inov-8 Mudclaw 300
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Path/Terrain 29:34 [3] 5.57 km (5:18 / km) +90m 4:55 / km
shoes: Inov-8 F-Lite 252
Ran back with Andy as my blister was getting worse in Mudclaw's so changed shoes and then did a big lap of meadows. Got back to a very bloody site to behold in my shoe.
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Monday Nov 9, 2015 #
Road 3:45 [2] 0.91 km (4:08 / km)
shoes: Salomon Sense Pro
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S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
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Path/Terrain 35:47 [2] 6.84 km (5:14 / km) +48m 5:03 / km
shoes: Salomon Sense Pro
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Road 14:02 [2] 3.25 km (4:19 / km)
shoes: Inov-8 F-Lite 252
+meadows lap with Callum
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Inov-8 F-Lite 252
Regular WU, Plyo, Balance...
Pull Ups - 4 x 5 - (5kg) - weak today
Little bit of Core
Rolling
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