Training Log Archive: BashmanIn the 7 days ending Feb 7, 2016:
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Sunday Feb 7, 2016 #
Road 5:47 [2] 1.28 km (4:32 / km) +13m 4:19 / km
shoes: Inov-8 X-Talon 212 (2016)
Run down to the station.
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Road warm up/down 9:10 [2] 2.01 km (4:34 / km) +10m 4:27 / km
shoes: Inov-8 X-Talon 190
After hastily changing shoes, down to the start with Tam into the minting weather. Freezing by the time I started.
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Orienteering race 15:47 [4] 3.92 km (4:01 / km) +60m 3:44 / km
shoes: Inov-8 X-Talon 190
100mph off the start simply trying to get warm. Despite the fast pace I was orienteering well though and flowing through the first section at the same pace as Chris, albeit he was tired. Little slip on 5 simply from not planning ahead and not wanting to stop. Ran past 9 due to a fenced area but then tanked 11 to catch Ewan and bag a good split. However the oxydept showed when I panicked on the long leg and ended up in the business complex absolutely stumped, was beating Chris before this. Then stumbled round the last bit and into the finish, tired and cold.
Not too bad, but need to work on some stuff before JK. Fitness feeling about right.
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Road warm up/down 16:13 [2] 3.21 km (5:03 / km) +25m 4:52 / km
shoes: Inov-8 X-Talon 190
After waiting for the tortoise, down to the start absolutely freezing, and then back to assembly.
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Road warm up/down 9:48 [2] 1.82 km (5:23 / km) +6m 5:18 / km
shoes: Inov-8 X-Talon 190
Warm down worked well as I was fresh and ready to go. Managed to squeeze in a few drills before a 10min wait at the start...
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Orienteering race 16:49 [4] 4.07 km (4:08 / km) +80m 3:46 / km
shoes: Inov-8 X-Talon 190
Started off with a cheeky 1:33 500m to catch Chris and chase him into 1. He went down a dead end to 2 so I assumed the lead. Little loop round 3 and 4 and we split going to 5. Think I was quite lucky with my route as I nipped in ahead again. He then got me up the hill to 6 but again was unlucky with the control circle going over a wall. I spotted the round route and got in ahead of him. Lead to 8 and 9 but then he pulled ahead once again up the hill. We got caught out by the classic cheeky planner bridge trick on 11 and I led up to 12. But then Chris's sheer stamina kicked in and I was dragged into oxygen dept and forced back. Stood next to 14 for 15s as I began to realise the map was intended to be read at 1:4000 as I couldn't spot the narrow underpass. Then just trundled round the last few and into the finish a good 30s behind Chris. Ah well, a bit faffy, but a lot faster than I would normally run a sprint hence the time loss. Good fun event, and a great area too, will have to come back soon.
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Road warm up/down 14:37 [2] 2.84 km (5:09 / km) +30m 4:54 / km
shoes: Inov-8 X-Talon 190
With Tam and Jonny to the start only to realise our tops weren't there. Cue massive search eventually leading to an obvious location in the assembly.
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Saturday Feb 6, 2016 #
Path/Terrain 38:03 [2] 7.74 km (4:55 / km) +165m 4:26 / km
shoes: Salomon Sense Pro
Good lie in but meant I was pretty hungry. Nice and easy round the bog and seat. Achilles still funny but convinced it's the mudclaws doing this to me, as symptoms of tendonitis really not matching. Possibly a bit coming from a twisted ankle at a ceilidh last week too.
Went for Montague Street at the end and was convinced 2:30/km would be fast enough to nip past Jacob. Apparently not, as he sneakily got a PB this week without informing me.
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Cycling 24:13 [2]
Bigger hill than I anticipated meant that I was a wee bit more tired out than I would have liked.
8.6km, 120m
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Path/Terrain warm up/down 15:20 [2] 2.98 km (5:09 / km) +71m 4:36 / km
shoes: Inov-8 X-Talon 212 (2016)
With Andy, shaking the cycle out.
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Orienteering race 41:44 [4] 7.29 km (5:44 / km) +212m 5:00 / km
shoes: Inov-8 X-Talon 212 (2016)
Not much to say, my lack of orienteering recently showed with some really silly mistakes at the start. The dodgy map didn't help either. Ah well, night o is probably done for a while. Half a minute down on Jonny in the end, expected to be caught so not too bad.
Rolled my ankle at the top which led to a bit of a walk/hobble for 30s. All good by the end though and absolutely no pain from the Achilles, awesome. Looking forward to tomorrow.
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Path/Terrain warm up/down 6:17 [2] 1.13 km (5:34 / km) +10m 5:20 / km
shoes: Inov-8 X-Talon 212 (2016)
Minimal as needed to get home for some grub.
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Cycling 23:24 [2]
Perhaps the worst cycle I've done. Freezing the whole way home and absolutely soaked from the heavy downpour. Not nice at all.
8.6km.
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Friday Feb 5, 2016 #
Road warm up/down 20:00 3.15 km (6:21 / km) +21m 6:08 / km
ahr:133 max:153 shoes: Asics 33-DFA
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Road tempo 42:46 10.68 km (4:00 / km) +33m 3:57 / km
ahr:169 max:187 shoes: Asics 33-DFA
Complicated sesh to keep things exciting. 5min, 10, 10, 5 with 50% recoveries. Also first half of rep was below turnpoint (~175), second half above, and last 10% was a bit more of an effort. But by then I was pretty finished so pace didn't increase too much. Feeling sturdy throughout, even with the strong wind for the first half, and achilles officially not injured, bonus. Graphs looking bang on.
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Road warm up/down 10:23 2.41 km (4:18 / km) +14m 4:11 / km
ahr:146 max:165 shoes: Asics 33-DFA
With a stop off at bucs xc bus for keys from Pablo.
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S+C/Drills/Plyo/Flex 15:00 [0]
Cycling 45:00 [2]
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Thursday Feb 4, 2016 #
Road warm up/down 9:30 [2] 1.9 km (5:00 / km)
shoes: Asics 33-DFA
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S+C/Drills/Plyo/Flex 1:00:00 [0]
(rest day) shoes: Asics 33-DFA
Regular routine of jogging, plyo, squats and core. Partook in all the plyo and Achilles felt fine, thing I just pulled it a bit yesterday in the cold. Nevertheless leaving in until tomorrow morning and having a rest today which coincides well with a due lab report.
Squats - 3 x 5 - (40WU, 70, 75, 80kg), nearly buckled on the last set, haven't been to gym enough to do my 5RM for 3 sets!
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Wednesday Feb 3, 2016 #
S+C/Drills/Plyo/Flex 15:00 [0]
Road 4:10 [2] 0.9 km (4:36 / km) +16m 4:14 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain 1:42:29 15.66 km (6:33 / km) +733m 5:18 / km
ahr:136 max:175 shoes: Inov-8 Mudclaw 300 (2016)
Wanted to get the long run out of the way due to a weekend of races but maybe not a good shout as legs weren't great from the start and achilles was tugging from the nippy conditions (my guess). Still got up all the hills without a need to walk which definitely shows some improvement. Good chat the whole way with Callum and Will. Swapping Friday's rest with tomorrow's session to address the tugging, as well as keeping things flat till Saturday's night champs.
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Road 4:30 [2] 0.9 km (5:00 / km)
shoes: Inov-8 Mudclaw 300 (2016)
Tuesday Feb 2, 2016 #
Path/Terrain 30:42 [2] 6.03 km (5:05 / km) +30m 4:58 / km
shoes: Salomon Sense Pro
Sore from gym and fed up of the wind.
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S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain warm up/down 18:15 [2] 2.99 km (6:06 / km) +42m 5:42 / km
shoes: Inov-8 X-Talon 212 (2016)
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Path/Terrain 50:53 8.01 km (6:21 / km) +270m 5:26 / km
shoes: Inov-8 X-Talon 212 (2016)
Tough, and started too hard -> jelly legs by the end. Also snot rocketed a bit too hard at the start and had to deal with a nose-bleed-waterfall for the whole sesh. My white buff has turned red.
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Road warm up/down 14:41 [2] 2.54 km (5:46 / km) +25m 5:30 / km
shoes: Inov-8 X-Talon 212 (2016)
Had more planned but felt sick of the blood digestion.
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Monday Feb 1, 2016 #
Road warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
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Road warm up/down 5:00 [2] 0.95 km (5:16 / km)
shoes: Salomon Sense Pro
Road 32:12 [2] 6.89 km (4:40 / km) +70m 4:27 / km
shoes: Asics 33-DFA
From Kings along the classic Insch/Craigmillar/Innocent route. Absolute stunning clouds looming over Edinburgh. Feeling good.
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S+C/Drills/Plyo/Flex 1:00:00 [3]
shoes: Asics 33-DFA
Really tough session.
Hurdles, spiderman, MB lunge, lunge jumps with weights, TRX jumps, box rebounds, 3 x 5 Back Squat (40, 65, 70, 75kg)
3 x 10 (OH Press with 10kg DB, Landmines, MB slams, push down leg lifts, disc push/pull plank, suitcase sit ups)
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Road warm up/down 4:39 [2] 0.91 km (5:07 / km) +14m 4:45 / km
shoes: Asics 33-DFA