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Training Log Archive: Bashman

In the 7 days ending May 29, 2016:

activity # timemileskm+m
  Path/Terrain8 5:41:22 43.0(7:56) 69.2(4:56) 1417
  S+C/Drills/Plyo/Flex6 2:45:02 1.52 2.45 7
  Road5 2:14:39 17.86(7:32) 28.74(4:41) 195
  Orienteering1 1:40:00 7.89(12:40) 12.7(7:52) 300
  Cycling2 1:35:00
  Total12 13:56:03 70.27 113.09 1919
  [1-5]12 11:36:03

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MoTuWeThFrSaSu

Sunday May 29, 2016 #

11 AM

Road intervals 57:13 intensity: (6:17 @1) + (24:10 @2) + (8:47 @3) + (9:46 @4) + (8:13 @5) 12.31 km (4:39 / km) +32m 4:35 / km
ahr:153 max:188 shoes: Asics 33-DFA

RL Intervals - 4 x 1km [2:30] 4 x 400m [1:30]
Pretty nasty and was ready to move this onto tomorrow if I wasn't feeling up for it. But legs were hungry this morning so went for it. Hurt quite a bit but high cadence+HR was there which is what counts. Calves should hurt for a few weeks now, straight into an ice bath at the end to try and save them a bit.
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6 PM

Path/Terrain 20:54 [2] 4.27 km (4:54 / km) +67m 4:32 / km
shoes: Salomon Sense Pro

Recovery
Evening cruise to stretch the legs out, feeling fairly good. Stopped a few times towards the end for leg swings, HF being tight again recently.
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S+C/Drills/Plyo/Flex 15:00 [0]

3 minute plank easily held, quite happy with that, should almost definitely help me navigate better.
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Saturday May 28, 2016 #

1 PM

Path/Terrain warm up/down 12:00 intensity: (4:00 @2) + (8:00 @3) 2.2 km (5:27 / km) +100m 4:27 / km
shoes: Inov-8 Oroc 280 (2016)

Orienteering 1:40:00 intensity: (40:00 @2) + (1:00:00 @3) 12.7 km (7:52 / km) +300m 7:03 / km
shoes: Inov-8 Oroc 280 (2016)

Friday May 27, 2016 #

6 AM

Path/Terrain 36:57 intensity: (10:00 @1) + (21:57 @2) + (5:00 @3) 6.12 km (6:02 / km) +119m 5:30 / km
shoes: Salomon Sense Pro

Ante Prandi + Drills
Damp and misty morning Edinburgh. Over to the crags and then down The Wang feeling totally isolated from the city in the fog. Then some drills and a small loop of meadows.
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5 PM

Road warm up/down 26:40 intensity: (2:43 @1) + (22:11 @2) + (1:46 @3) 5.54 km (4:49 / km) +43m 4:38 / km
ahr:140 max:157 shoes: Asics 33-DFA

WU
Nice cruisy warm up with a short drills session.
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Path/Terrain hills 23:39 intensity: (25 @1) + (1:28 @2) + (8:02 @3) + (10:21 @4) + (3:23 @5) 5.22 km (4:32 / km) +220m 3:45 / km
ahr:166 max:183 shoes: Asics 33-DFA

Short Hills - 10 x 60s [90s]
Brutal. Forgot how mentally hard these are - the slowest ever countdown from 10. Great consistency and legs+lungs adequately destroyed by the 10th.
20-30m further per rep than last year, great success!
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Path/Terrain warm up/down 9:22 intensity: (15 @1) + (7:45 @2) + (1:22 @3) 2.0 km (4:41 / km) +15m 4:30 / km
ahr:142 max:157 shoes: Asics 33-DFA

WD
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S+C/Drills/Plyo/Flex 15:00 [0]

Thursday May 26, 2016 #

3 PM

Cycling 40:00 [2]
(rest day)

Recovery
Cycle back into Ed with a good amount of rain in my face.
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Road 4:30 [1] 0.95 km (4:44 / km)
shoes: Inov-8 Road-X 233

S+C/Drills/Plyo/Flex 45:00 [0]
shoes: Inov-8 Road-X 233

Wednesday May 25, 2016 #

7 AM

Path/Terrain long 2:06:21 intensity: (1:00:00 @2) + (1:06:21 @3) 25.06 km (5:03 / km) +549m 4:33 / km
shoes: Salomon Sense Pro

Ante Prandi Long
Wanted to test myself with a proper early doors fat burner. Struggled for the first half, especially heading up Blackford, but then woke up and set into a good rhythm. Cruised round the Braids loop fairly easily and so decided to smack on an extra half an hour to properly kill myself up MFD at the end. Got half way up but couldn't help power walking after that.. Big breakfast when I got back, felt thoroughly deserved for once. 7am this week, 6am next week (but a bit shorter).
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5 PM

Cycling 55:00 [2]

Easy
Nice and slow to Olegs via Tesco. Bag quite heavy after the stop, climb over Edgehead was not enjoyable... legs feeling not too bad at all though.
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Tuesday May 24, 2016 #

7 AM

Path/Terrain 35:14 [2] 7.44 km (4:44 / km) +108m 4:25 / km
shoes: Salomon Sense Pro

Ante Prandi
With Carcrash, loop of the seat. Pulled something in quad yesterday, too many jumps, but wasn't too bad.
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S+C/Drills/Plyo/Flex 15:00 [0]

4 PM

Path/Terrain intervals 1:03:07 intensity: (7:46 @1) + (22:50 @2) + (11:44 @3) + (20:01 @4) + (46 @5) 13.61 km (4:38 / km) +233m 4:16 / km
ahr:152 max:183 shoes: Icebug Acceleritas4

HB Intervals - 3 x 6min [30s], 1min [2min]
Took the 6s as threshold and the 1s as hard as I could after such a short recovery. Good session, bog building up some decent strength as always. Little bit of a wind helping me up the climbs today too, nice. HR wasn't getting very high at all though..
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Monday May 23, 2016 #

8 AM

Road warm up/down 4:30 [2] 0.9 km (5:00 / km)
shoes: Asics 33-DFA

S+C/Drills/Plyo/Flex 45:00 [0]

Gym
Light session in the circuit gym.
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5 PM

Path/Terrain warm up/down 13:48 [2] 3.28 km (4:13 / km) +6m 4:10 / km
shoes: Salomon Sense Pro

WU
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S+C/Drills/Plyo/Flex 30:02 intensity: (5:00 @0) + (25:02 @1) 2.45 km (12:15 / km) +7m 12:04 / km
shoes: Salomon Sense Pro

MMM
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Road 41:46 [2] 9.04 km (4:37 / km) +120m 4:20 / km
shoes: Salomon Sense Pro

Recovery
Hermitage loop with Tess and Carcrash.
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