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Training Log Archive: Bashman

In the 7 days ending Nov 11:

activity # timemileskm+m
  Path/Terrain9 11:08:29 71.7(9:19) 115.38(5:48) 3861
  Road3 1:37:21 11.39(8:33) 18.33(5:19) 225
  Orienteering2 1:16:21 5.85(13:03) 9.41(8:07) 351
  S+C/Drills/Plyo/Flex1 50:00
  Total12 14:52:11 88.93 143.12 4436
  [1-5]12 14:02:11

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MoTuWeThFrSaSu

Sunday Nov 11 #

7 AM

Road 27:28 [2] 4.13 km (6:39 / km) +95m 5:58 / km
shoes: Inov-8 X-Talon 230 - 2018

Ante
With Ali and Tam at a new level of sleepy. Ali managed to land us in some terrain but then we found some cool trails and I saw a really big tree.
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10 AM

Path/Terrain warm up/down 10:09 [2] 1.89 km (5:21 / km) +21m 5:04 / km
shoes: VJ Bold (2018 v2)

Orienteering 10:30 [3] 1.44 km (7:17 / km) +32m 6:33 / km
(injured) shoes: VJ Bold (2018 v2)

Nope
Rolled my ankle walking down some steps from the accommodation. Although it was quite a bad pain, I thought I'd be okay so I gave it a chance seeing as it was okay on the roads. This was a big no no and I soon hobbled back to put it in a sad stream for 10mins, drinking my coffee as if in the loser's cafe from The Apprentice. Feeling much better after some ibuprofen and hopefully can keep the time-off to less than a week but mostly just annoyed at my typical stupidity-induced injuries. I really thought the next one would be an overuse injury, but I'll keep trying.
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Saturday Nov 10 #

10 AM

Path/Terrain warm up/down 6:30 [2] 0.75 km (8:37 / km) +19m 7:39 / km
shoes: VJ Bold (2018 v2)

Orienteering 1:05:51 [3] 7.97 km (8:16 / km) +319m 6:53 / km
shoes: VJ Bold (2018 v2)

O-tech
1:5000 map of Graythwaite, did 4.5 loops, repeating several sections which was actually quite useful. Plodding away but orienteering okay. Then did a line with Tam and laughed a lot when he got lost.
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3 PM

Path/Terrain 1:14:01 [2] 10.24 km (7:14 / km) +691m 5:24 / km
shoes: Inov-8 X-Talon 230 - 2018

Easy Hilly
Up Old Man with a good group of smelly EUOC boys. Felt quite grim after a recent lunch and then things got much worse when the end of our mighty lord's watering can must have come off, exposing us to a devastating flood. Stopped having fun on the descent when my feet got quite sore but the final few km of gentle slope were fun again, splashing and skipping about. Foot thankfully only sore because of a rock in my shoe, not quite the stress fracture I had expected.
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Friday Nov 9 #

11 AM

Path/Terrain long 2:02:28 [2] 22.57 km (5:26 / km) +551m 4:50 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Recovery
Quite hungover but had a long easy one in mind. Managed to convince Andy and Dan to come with me and then Dan convinced us to go to Pentlands for a bit. Scrambled up Caerketton and then back via those sexy sexy llamas by Braids. Very enjoyable run, some good memories to take back. Felt much better finishing off than I had heading out.
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Thursday Nov 8 #

8 AM

Path/Terrain 40:00 [2] 7.76 km (5:09 / km) +94m 4:51 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
A bit knackered, easy round Hermitage and home.
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4 PM

Road 1:01:13 [2] 12.47 km (4:55 / km) +121m 4:41 / km
shoes: Asics Dynaflyte

Easy
With Andy, Dan, Eddie, and a good helping of chat. Hermitage double day, wow!
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte

Gym
Bonking a bit, doing extra knee stuff to hopefully save them.
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5 PM

Road warm up/down 8:40 [2] 1.72 km (5:02 / km) +9m 4:55 / km
shoes: Asics Dynaflyte

Wednesday Nov 7 #

9 AM

Path/Terrain long 2:08:08 intensity: (1:28:08 @2) + (40:00 @3) 19.76 km (6:29 / km) +1194m 4:59 / km
shoes: Inov-8 X-Talon 230 - 2018

Pentlands
Ft Tam. From Bonaly for a change up a very long climb to Harbour and then continued the ridge from there. Both made sure to partake in the tradition of falling down Bell's while fondly reminiscing about times when we watched other people fall down Bell's. Black Hill a little less grim this week with some good chat flowing, but getting a bit cold in a t-shirt as the rain came in. Same way up Turnhouse as last week, musing at the idea of orienteering on the hill before then immediately developing plans to do some orienteering there soon (stay tuned). Up the track and the wall of Castle Law (gurn) and then Allermuir and Capelaw to finish off. Showed Tam the forest fire in Bonaly which - yes you guessed it - is still going strong after two weeks with some actual flames this week. Pentland Power Rangers get your act together! Kicked it a bit and then headed down suitably hungry. Made sure to fill the tank properly at McDonalds afterwards having woken up hungry at 3am last night and gorged down two bowls of cereal.
That's 8 Pentlands trips in a month, knees are feeling quite weak. Need to get back on prehab for this to be sustainable.
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Tuesday Nov 6 #

6 AM

Path/Terrain 1:00:10 [2] 10.82 km (5:34 / km) +185m 5:07 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
Early rise with Tim out to a lap of Craigmillar GC, nice running opportunities there for anyone who's not been. Up Blackford and then hem.
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5 PM

Path/Terrain 25:51 [2] 4.03 km (6:25 / km)
shoes: Inov-8 X-Talon 230 - 2018

Path/Terrain intervals 34:38 intensity: (6:38 @2) + (24:00 @4) + (4:00 @5) 9.34 km (3:43 / km)
shoes: Inov-8 X-Talon 230 - 2018

EUOC KF - 4 x 7min [2min]
One of those days where even skipping lunch and making up for it with a prawn mayo sandwich just before heading out didn't stop a really nice pair of legs. Warm and still November evening meaning it was lots of half naked boys from the word go, and cruised round the first few with Carcas, Nobs and Brutus, limited only by the legs i.e. lungs quite comfortable. Not many session where I can confidently say I was in zone 4 for the reps but this was one today. Used that prawn mayo power on the last rep to run a bit harder and away from Eddie but that made him cry so I had to apologise. Got ruined on the sprints after but that's acceptable.
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Path/Terrain warm up/down 22:24 [2] 3.86 km (5:48 / km) +46m 5:28 / km
shoes: Inov-8 X-Talon 230 - 2018

Monday Nov 5 #

9 AM

Path/Terrain long 2:24:10 intensity: (1:24:10 @2) + (40:00 @3) + (20:00 @4) 24.35 km (5:55 / km) +1059m 4:52 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Pentlands
Mitt Smultronstallet is definitely Turnhouse. Felt the need for a long solo one this morning, so out over the usual Skyline ridge from Flotterstone after a decent breakfast at Oleg's. Very isolated in the clag today, and unfortunately only packed a t-shirt so had to accept that my lower arms would be numb for the next two hours. Feeling quite good aside from that though but as I was in recovery shoes I avoided the marshes at Hare and Black and bypassed them suitably. Still keen for some hills though so cut up Bell's a new way, followed by usual Harbour and Capelaw at a bit of an extra effort to burn the fat before heading back along a very frustratingly long path (aiming for ~2:15). Strides on the way back, still feeling really quite good. Don't want this shape to end, with an almost certain overuse injury around the corner. Never thought I could get to a stage where I'd enjoy Pentlands this much.
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