Training Log Archive: BashmanIn the 7 days ending Nov 6, 2016:
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Sunday Nov 6, 2016 #
Path/Terrain warm up/down 9:23 [2] 1.86 km (5:02 / km) +5m 4:58 / km
shoes: Icebug Acceleritas4
Very dreich weather. Rain stopped for some drills.
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Path/Terrain race 25:31 [5] 6.87 km (3:43 / km) +144m 3:22 / km
shoes: Icebug Acceleritas4
Rain nicely started again for the race so it was a thermal/vest job today. Happy to get going and tucked in behind a fast started going round the field. Felt very comfortable and like I was in danger of clipping the leader's heals going round the burn so surged to overtake and make a good gap. Pushed on as the hill arrived but forgot how to climb. Out of my comfort zone quite a lot but eventually it flattened off, now with Tom M right on the heals. He overtook but I got him back very quickly as we hit a steep downhill and I let loose. Cruised through some rough terrain making a good gap and then widened it even more dropping into the burn.
Relaxed a bit and began to look forward to the final steep climb. Hit it prepared and didn't lose too much on the chasers - Tom now joined by Andy F. Had a look back on the fields into the finish and relaxed a bit, only to try and sprint finish with no success. Ah well, gap was sufficient enough. Happy to get the win on a real XC course, very enjoyable even in the torrential stuff. Need to put in a good effort on the series now.
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Path/Terrain warm up/down 10:56 [2] 1.86 km (5:52 / km) +20m 5:34 / km
shoes: Icebug Acceleritas4
Had hoped for a bit longer but bailed as a really cold rain set in, brain freeze!
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Saturday Nov 5, 2016 #
Path/Terrain 20:14 [2] 4.58 km (4:25 / km) +5m 4:24 / km
shoes: Salomon Sense Pro
Trying out a different race approach. Not too sure if this worked or well.
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Path/Terrain 22:06 [2] 4.32 km (5:07 / km) +3m 5:06 / km
shoes: Saucony Endorphin Spikes
Path/Terrain race 13:04 [5] 4.2 km (3:07 / km) +3m 3:06 / km
shoes: Saucony Endorphin Spikes
A wee bit short for my liking and essentially felt like a 4km sprint finish. Nevertheless settled down after the sprint start and sat in 10m behind Alex waiting to pounce. He died off at 3km, patted him on the back, and we rolled into the finish not too far apart. Bitterly cold weather but at least it was sunny.
Highlight of the day was 4 chicken thighs for a pound from Tesco after!
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Path/Terrain warm up/down 12:42 [2] 2.5 km (5:04 / km)
shoes: Saucony Endorphin Spikes
Path/Terrain 33:27 [2] 7.01 km (4:46 / km) +32m 4:40 / km
shoes: Salomon Sense Pro
Chicken thighs not sitting well. With Ewan and Jack, including a visit to the old flat to pick up a parcel.
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Friday Nov 4, 2016 #
Path/Terrain 46:36 [2] 10.37 km (4:30 / km) +124m 4:14 / km
(rest day) shoes: Salomon Sense Pro
With Jacob, feeling much better after a good sleep and breakfast. Hamstring no longer complaining, think I may have annoyed a nerve though as something still sore to touch as if a splinter's in there.
With the current plan I'm not sure when my rest day is, but this is the most relaxed, so let's say today.
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Thursday Nov 3, 2016 #
Road 9:22 [2] 2.04 km (4:35 / km) +20m 4:23 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:10:00 [0]
shoes: Asics 33-DFA
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Road 10:46 [2] 2.21 km (4:52 / km) +19m 4:40 / km
shoes: Asics 33-DFA
Path/Terrain 47:24 [3] 9.93 km (4:47 / km) +172m 4:24 / km
shoes: Salomon Sense Pro
Scarred for life after a day of Matlab so decided to run away from my problems. Big loop round Blackford and Braids in the pitch black with no torch ended up being very calming. Hamstring not enjoying yesterday's work, but just the usual tugging.
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Wednesday Nov 2, 2016 #
Road tempo 1:22:45 [4] 21.47 km (3:51 / km) +116m 3:45 / km
shoes: Asics 33-DFA
Meadows WU and then met up with Duncan. Headed over to Haymarket and then eased into a good pace. The pace grew a bit fast though and I soon realised it would just be a 10 mile tempo, which is also okay. First half was fine but then turned round and began to enjoy it a bit less. Last 4km were horrible with a dodgy stomach but kept up a semi-respectable pace before nearly collapsing at the end. Good session, Duncan flying at the end!
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Tuesday Nov 1, 2016 #
Road 30:54 [2] 6.91 km (4:28 / km) +95m 4:11 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 16:15 [2] 1.24 km (13:06 / km) +1m 13:03 / km
shoes: Asics 33-DFA
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Road 6:10 [2] 1.48 km (4:10 / km)
shoes: Asics 33-DFA
Path/Terrain 1:02:18 [2] 12.14 km (5:08 / km) +137m 4:52 / km
shoes: Salomon Sense Pro
Crawl round AS feeling very hungover. Massive turnout for the pussy group. Befittingly, we did APO.
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Monday Oct 31, 2016 #
Path/Terrain 27:23 [2] 6.13 km (4:28 / km) +27m 4:22 / km
shoes: Asics 33-DFA
Legs feeling great. Bumped into Zoe.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
Road warm up/down 8:58 [2] 2.0 km (4:29 / km) +28m 4:11 / km
shoes: Asics 33-DFA