Training Log Archive: BashmanIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
Path/Terrain 30:01 [2] 6.17 km (4:52 / km) +117m 4:27 / km
shoes: Salomon Sense Pro 2
Very worried about foot beforehand and had thoughts about a full rest day, but it improved massively with shoes on and even more so once about 15mins had passed. Good, should just be a short-lived stiffness.
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Path/Terrain warm up/down 8:43 [2] 1.61 km (5:24 / km) +11m 5:13 / km
shoes: Inov-8 X-Talon 212 (2016)
With Jenny.
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Orienteering tempo 41:54 [4] 7.96 km (5:16 / km) +209m 4:39 / km
shoes: Inov-8 X-Talon 212 (2016)
Feel like I can't show up to an event and go round easy so settled with a moderate pace and ensured I always had an extra gear available. Foot a little bit weird but forgot about it soon enough, which is positive given that I was in inov8s, plus it hasn't worsened today and hence should be fine going through JK.
Technically quite good, just a few sketchy controls where approaching crags etc. from the top and not choosing the right drop in the circle. Crathes still beautiful as ever, so many memories of Scandi flood in every time I run there for some reason...
So close to a red band of glory on the splits - you alright Jon? ;-)
http://www.gramp.routegadget.co.uk/rg2/#175&course... - nice and similar routes
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Path/Terrain 15:19 [3] 3.0 km (5:06 / km) +31m 4:51 / km
shoes: Inov-8 X-Talon 212 (2016)
Classic loop, where the training all began.
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Saturday Apr 8, 2017 #
Road 20:56 [2] 4.16 km (5:02 / km) +68m 4:39 / km
shoes: Asics Gel-Electro 33
With Aflie - legs dead!
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Path/Terrain warm up/down 15:19 [2] 2.74 km (5:35 / km) +36m 5:15 / km
shoes: Salomon Sense Pro 2
Legs still feeling awful! But waking up towards the end.
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Path/Terrain race 1:03:32 13.93 km (4:34 / km) +696m 3:39 / km
shoes: Salomon Sense Pro 2
Another case of legs that had no reason to be fresh taking me round a really good race. Very nice sunny warm day, although a bit breezy in the wrong direction once out the trees. Ran with Hamish chatting off the start but pulled away after a km and then it was a solo effort. Started quite easy, anticipating my legs only getting worse and some bad climbs but things only got better. Up Mt. Shade in good time (although I was entirely sure it was slower than previous years) and a really nice descent off put me in good spirits. Legs were dead along the woods but then crawled up Clachnaben without too much hassle.
Threw myself down the hill and never felt so good racing, flowing at a sprint pace with minimum effort, incredibly enjoyable in the sun as well. Hit the track after the really sketchy boggy section and realised the record was in site, however it was only 10mins till the end... Sh*t. Gave it everything but a sneaky hill at the end ruined any hope of breaking Joe Sym's 2012 time and 45s down in the end. However given how relaxed this felt until the last section, how big the weeks been and how alone I was, I'm very satisfied. Even more so with this descent - https://www.strava.com/segments/11831273?filter=ov... - legs are in good shape.
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Path/Terrain warm up/down 6:29 [2] 1.29 km (5:01 / km) +3m 4:57 / km
shoes: Salomon Sense Pro 2
Crawl, and achilles overworked.
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Friday Apr 7, 2017 #
Path/Terrain 1:17:24 [2] 13.78 km (5:37 / km) +200m 5:14 / km
shoes: Salomon Sense Pro 2
Really lovely morning, time flew by, awesome days.
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Thursday Apr 6, 2017 #
Road warm up/down 8:54 [2] 1.73 km (5:08 / km)
shoes: Salomon Sense Pro 2
Flat tyre so ran my bike to gym, before dropping it off to get serviced after. Tough going.
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Salomon Sense Pro 2
Knacked but better than Monday.
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Road warm up/down 14:45 [2] 3.3 km (4:28 / km) +36m 4:14 / km
shoes: Salomon Sense Pro 2
Cherry yogurt, best muesli pairing so far.
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Path/Terrain long 1:50:48 17.85 km (6:13 / km) +1053m 4:48 / km
shoes: Salomon Sense Pro 2
With Oleg in some windy but nice conditions. Over some new paths and a really sweet forest on the side of Castlelaw, loved it. Stomach was dodgy but some good chat got me to the end. Feeling better in the second hour, probably took some time to loosen off both physically and mentally after a big hand in at uni, and for the effects of some potent glue used in the lab to wear off.
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Wednesday Apr 5, 2017 #
Path/Terrain warm up/down 19:02 [2] 4.53 km (4:12 / km)
shoes: Asics Gel-Electro 33
With Pablova.
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Road intervals 44:25 12.35 km (3:36 / km)
shoes: Asics Gel-Electro 33
First crack at consecutive days and ended up being pretty good. Recoveries were fairly steady to begin with but began to drop off, and wind had an effect, but otherwise quite consistent. Funny that I was barely faster than my tempos though.... Might need to start making the recoveries slower.
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Road warm up/down 7:16 [2] 1.62 km (4:29 / km)
shoes: Asics Gel-Electro 33
To pasta.
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Road 13:44 [2] 3.03 km (4:32 / km) +31m 4:19 / km
shoes: Asics Gel-Electro 33
Running alongside Andrew and Rona on their bikes. Dying, but good chat made it pass by quickly.
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Tuesday Apr 4, 2017 #
Path/Terrain 32:28 [2] 6.9 km (4:42 / km) +5m 4:41 / km
shoes: Salomon Sense Pro 2
Gilmore vs Dalkeith.
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S+C/Drills/Plyo/Flex 22:33 [1] 2.24 km (10:05 / km) +1m 10:04 / km
shoes: Salomon Sense Pro 2
Road warm up/down 11:46 [2] 2.4 km (4:54 / km) +35m 4:34 / km
shoes: Salomon Sense Pro 2
Path/Terrain tempo 1:03:14 15.74 km (4:01 / km) +283m 3:41 / km
shoes: Salomon Sense Pro 2
Changed plans from 15 10 10 to allow for a lap of Braids to start off. Way too windy for any kind of reasonable progress so just a ticked box today. Legs better than expected though, especially as they were better on WD than WU, and happy with the last effort in a good hill and wind. Must return to the loop on a still day, really good surface and slopes.
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Monday Apr 3, 2017 #
Road 47:30 [2] 10.17 km (4:40 / km) +69m 4:31 / km
shoes: Asics Gel-Electro 33
Absolutely dead, as expected.
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S+C/Drills/Plyo/Flex 35:00 [0]
shoes: Asics Gel-Electro 33
Did next to nothing. Shattered.
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Road warm up/down 9:18 [2] 2.03 km (4:35 / km) +24m 4:20 / km
shoes: Asics Gel-Electro 33