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Training Log Archive: Bashman

In the 7 days ending Nov 25:

activity # timemileskm+m
  Path/Terrain7 13:38:54 92.37(8:52) 148.65(5:31) 3628
  Road6 3:05:41 22.22(8:21) 35.76(5:12) 334
  S+C/Drills/Plyo/Flex1 40:00
  Total12 17:24:35 114.59 184.41 3962
  [1-5]12 16:44:35

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MoTuWeThFrSaSu

Sunday Nov 25 #

9 AM

Path/Terrain 5:00:33 [2] 43.57 km (6:54 / km) +1953m 5:38 / km
shoes: Inov-8 X-Talon 230 - 2018

Long Hilly
Nice adventures with Ali. Had a big one in mind from a few days back and settled on a Skyline from home, with lots of bail out opportunities if need be. Very surprisingly a slightly broken Ali showed up in the morning keen for the whole thing too so we began in good spirits with Felix tagging along too knowing that at least there'd be chat. Realised that in actual fact we were just doing Skyline with a long WU/D so there was nothing to really worry about except food. Kept on top of that by eating every hour, drinking a good amount even though it was quite a cold day, and walking steep sections from early on to avoid pulling anything. Time flew by, lots of lovely conversation was had, joined by Pedley from Bell's to Hillend, and everything was just about fine except some cramp in my hamstring and the death of Ali's quad.
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Saturday Nov 24 #

8 AM

Road 21:19 [2] 4.46 km (4:47 / km) +38m 4:35 / km
shoes: Asics Gel-Pheonix

Ante
Out to KB to pick up the car, thinking of some good limericks about Leitchpu.
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1 PM

Path/Terrain 28:50 [2] 5.42 km (5:19 / km) +70m 5:00 / km
shoes: VJ Bold (2018 v2)

Path/Terrain race 28:29 intensity: (10:00 @4) + (18:29 @5) 8.38 km (3:24 / km) +100m 3:13 / km
shoes: VJ Bold (2018 v2)

East League XC 2 - Broxburn
A quite mental course especially in muddy conditions so opted for Bolds to save my ankle from death. Started quite hard off the front with Jonny and Eddie but soon munched by Mike. Stayed in no-mans land for the next two laps and trudged in with some bad lap splitting but thankfully holding the other boys off. Could maybe keep with Mike on a fresher day so might consider a taper for East Champs. Nice to pick up the somewhat meangingless (with Liverpool clashing) PB position though.
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Path/Terrain 21:20 [2] 3.61 km (5:55 / km) +55m 5:30 / km
shoes: VJ Bold (2018 v2)

Friday Nov 23 #

3 PM

Path/Terrain 1:29:25 [2] 18.16 km (4:55 / km) +227m 4:38 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Nice and long one with Dalkeith for some and Tam for more. Good chats, between the three of them they have 4 broken knees.
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Thursday Nov 22 #

7 AM

Road warm up/down 8:40 [2] 1.75 km (4:57 / km)
shoes: Asics Gel-Pheonix

S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics Gel-Pheonix

Gym
Avoided plyo even though I probably could have taken the risk.
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8 AM

Road warm up/down 12:22 [2] 2.47 km (5:01 / km) +20m 4:49 / km
shoes: Asics Gel-Pheonix

6 PM

Road 1:00:40 [2] 12.41 km (4:53 / km) +62m 4:46 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Suspicions confirmed about the coffee cup as I consumed a very soapy coffee today and spent the day burping up bubbles and this run almost ruining my boxers. With Alex Tom and soon Max round the big lap of the seat and into Innocent. Tom's first time so that was fun and he really enjoyed it.
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Wednesday Nov 21 #

7 AM

Path/Terrain 22:50 [1] 4.33 km (5:16 / km) +17m 5:10 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
Saving the legs a bit for later.
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3 PM

Path/Terrain 1:55:10 intensity: (20:00 @1) + (1:15:10 @2) + (20:00 @3) 20.48 km (5:37 / km) +457m 5:04 / km
shoes: Inov-8 X-Talon 230 - 2018

Long
First 40min on my own from KB. Soon became clear that I would be needing the toilet so sneaked in to KB again and picked up Pu too. Then out with Alex Tim and Callum to a big Mortonhall loop, going very easily and having some great chat. Had severe stomach issues the whole way round and beginning to think that my coffee cup had a bit of soap in it this morning as it tasted a bit strange.
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Tuesday Nov 20 #

6 AM

Road 1:01:15 [2] 10.99 km (5:34 / km) +170m 5:10 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
Before heading home and starting in some serious dark. Did the ankle when I got to Countesswells and it was a pretty horrible limp home.
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6 PM

Path/Terrain warm up/down 23:52 [2] 3.97 km (6:01 / km)
shoes: Salomon S-Lab Sense 6

WU
Seems that 2.5hr of driving does good for the ankle so off to intervals with Alex it was.
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Path/Terrain intervals 35:12 intensity: (5:12 @2) + (20:00 @4) + (10:00 @5) 9.65 km (3:39 / km) +70m 3:31 / km
shoes: Salomon S-Lab Sense 6

EUOC Intervals - 6 x 5' [1']
Nice progression of pace running with Eddie Alex and Ali. Struggled in the middle when we started back to the wind (which was from the east today) but perked up again towards the end. Nice to get the legs turning so well after yesterday.
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Road warm up/down 21:25 [2] 3.68 km (5:49 / km) +44m 5:29 / km
shoes: Salomon S-Lab Sense 6

WD
Struggling with stomach.
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Monday Nov 19 #

10 AM

Path/Terrain long 2:33:13 [2] 31.09 km (4:56 / km) +679m 4:27 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Long
Decided to get this annual loop in a bit early this year. Standard out to Brimmond via Kingshill. Over and into South Kirkhill and back up. Then home through Kingswells and Robbie's stomping ground. Feeling great the whole way and no need for any food or water. Put in some effort in the last 10km to get the fat burning. Legs a bit tight finishing off but not too bad.
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