Training Log Archive: BashmanIn the 7 days ending Sep 11, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Sep 11, 2016 #
Path/Terrain 18:36 [3] 2.55 km (7:18 / km) +27m 6:56 / km
shoes: Icebug Acceleritas4
Good thorough WU with Pre-O too.
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Orienteering 1:20:01 [3] 13.01 km (6:09 / km) +295m 5:31 / km
shoes: Icebug Acceleritas4
Completely ballsed up the first control (compass neglect) which hasn't happened for a while. Put in a good 20min of banter after this clawing back some stupidly lost minutes and then set into a good rhythm. Caught up Trim and ramped it up to drop him, but then made a proper hash of exiting 15 (underplanned the leg) and entering 16 (red zone->compass neglect). Trim didn't see me though so I cruised round the end before pounding the last few splits to catch up Moss. Fairly happy with that, Spongey a gear ahead but Nixon potentially beatable had I left my big head and stupidity at the start line (although he had misses too).
http://3drerun.worldofo.com/?id=-377388&type=info
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Path/Terrain 6:37 [3] 1.0 km (6:35 / km) +6m 6:25 / km
shoes: Icebug Acceleritas4
Painful.
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Saturday Sep 10, 2016 #
Path/Terrain 9:40 [3] 1.64 km (5:53 / km) +99m 4:32 / km
shoes: Inov-8 Oroc 280 (2016)
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Orienteering 28:43 [4] 4.91 km (5:51 / km) +139m 5:08 / km
shoes: Inov-8 Oroc 280 (2016)
Fairly clean and running fairly well, although legs felt like bin bags in the warm up. Only a few seconds missed, not sure I could have beaten Nixon with all slip ups considered.
http://3drerun.worldofo.com/?id=-377385&type=info
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Path/Terrain 5:40 [3] 1.05 km (5:24 / km) +2m 5:21 / km
shoes: Inov-8 Oroc 280 (2016)
Dead after a quad-busting finish.
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Path/Terrain 13:00 [3] 2.24 km (5:49 / km) +56m 5:10 / km
shoes: Icebug Acceleritas4
Feeling fine surprisingly.
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Orienteering 15:26 [3] 3.53 km (4:22 / km) +43m 4:07 / km
shoes: Icebug Acceleritas4
A few dodgy routechoices but otherwise a really enjoyable sprint/forest combo. Shminty 20s ahead, maybe only 15s mistakes max.
http://3drerun.worldofo.com/?id=-377387&type=info
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Path/Terrain 16:17 [3] 2.76 km (5:54 / km) +54m 5:23 / km
shoes: Icebug Acceleritas4
Back to the start to get a top.
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Friday Sep 9, 2016 #
S+C/Drills/Plyo/Flex 15:00 [0]
Path/Terrain 30:25 [2] 6.53 km (4:40 / km) +39m 4:32 / km
(rest day) shoes: Asics 33-DFA
With Will on the meadows after a no show from Brutus. 10-15mins stretching before the end.
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Thursday Sep 8, 2016 #
Road 10:14 [2] 2.28 km (4:30 / km) +12m 4:23 / km
shoes: Asics 33-DFA
Jog to gym, lads flat, home.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Nice session with Andrew. Roasting in there. Good core at the end and a wee strength reminder.
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Road 8:44 [2] 1.79 km (4:53 / km) +16m 4:41 / km
shoes: Asics 33-DFA
Road 13:15 [3] 3.02 km (4:23 / km) +21m 4:14 / km
shoes: Asics 33-DFA
Path/Terrain intervals 1:00:47 11.14 km (5:27 / km) +26m 5:24 / km
ahr:143 max:181 shoes: Inov-8 X-Talon 212 (2016)
Reminding the legs what a high cadence is before JEC, they have been plodding a lot recently. Good increase in km times as the session went on, whilst injected effort seemingly remained constant. Good session, all on grass.
1km, 5 x 30s, 1km, 5 x 30s (3 up, 2 downhill), 1km, 6x10s - not fussed about recoveries, just focussed on turning the legs.
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Wednesday Sep 7, 2016 #
Path/Terrain 5:43 [2] 1.2 km (4:46 / km) +4m 4:41 / km
shoes: Inov-8 Mudclaw 300 (2016)
Path/Terrain long 2:27:50 [3] 21.4 km (6:54 / km) +1276m 5:19 / km
shoes: Inov-8 Mudclaw 300 (2016)
Tame recce of most of the skyline with the boys, going to be a good race. Would have been fine if I didn't have to dish out my supplies to a bonking pack of lads towards the end. ;-) Bailed before Capelaw as we were beginning to fade. Taps aff the whole way, awesome.
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Tuesday Sep 6, 2016 #
Path/Terrain 30:54 [3] 6.69 km (4:37 / km) +30m 4:31 / km
shoes: Salomon Fellraiser
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Road 57:30 13.4 km (4:17 / km) +19m 4:16 / km
ahr:147 max:178 shoes: Asics 33-DFA
First go at this for a while, but less than optimal time to hit the canal. Going to make these a weekly thing. Legs physically couldn't turn or go faster today - cadence of 164 on the last hard km, wtf!? Lost so much sharpness...
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Monday Sep 5, 2016 #
Cycling 47:57 [2]
Commute to the lads flat and then to morningside.
20km, 250m.
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Path/Terrain 50:16 [3] 10.14 km (4:57 / km) +135m 4:39 / km
shoes: Salomon Fellraiser
Round the seat with the boys.
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