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Training Log Archive: Bashman

In the 7 days ending Dec 2:

activity # timemileskm+m
  Path/Terrain7 8:32:05 54.68(9:22) 87.99(5:49) 2533
  Orienteering4 2:35:42 12.82(12:09) 20.64(7:33) 452
  Road4 1:13:03 9.08(8:03) 14.62(5:00) 158
  S+C/Drills/Plyo/Flex1 45:00
  Total14 13:05:50 76.58 123.25 3143
  [1-5]14 12:20:50

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MoTuWeThFrSaSu

Sunday Dec 2 #

9 AM

Path/Terrain 1:27:15 intensity: (1:07:15 @2) + (20:00 @3) 12.53 km (6:58 / km) +656m 5:31 / km
shoes: Salomon S-Lab Sense 6

Easy Hilly
My hamstring is incredibly short, only relief were very steep sections so in a weird twist I actually look forward to these now. Up onto the Old Man ridge with Jonny in consistently heavy rain, so just like a few weeks ago. We bailed before the top though as we were getting quite cold and I galloped my way down dragging my bad leg behind me. Wind actually became stronger as we descended which grew increasingly grim for a while. Physio tomorrow to get it punished. If this week can be dubbed anything, it's big effort - small reward week.
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Saturday Dec 1 #

10 AM

Road warm up/down 10:54 [2] 2.03 km (5:22 / km) +15m 5:11 / km
shoes: Salomon S-Lab Sense 6

Orienteering tempo 21:04 [4] 4.54 km (4:38 / km) +54m 4:23 / km
shoes: Salomon Sense Pro 2 - 2018 Red

SprintO
Two mass start sprints with the squad. Running okay but hamstring making me lame.
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Road 7:28 [2] 1.14 km (6:33 / km)
shoes: Salomon S-Lab Sense 6

2 PM

Orienteering 48:56 [2] 6.47 km (7:34 / km) +169m 6:42 / km
shoes: VJ Bold (2018 v2)

Easy O
Out in Colonel's Drive for a nice middle course. Feeling good and orienteering well without a compass but as usual struggling by some very painful ankle turns and mismatched legs.
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Friday Nov 30 #

2 PM

Path/Terrain 1:22:37 [2] 9.97 km (8:17 / km) +742m 6:02 / km
shoes: Salomon S-Lab Sense 6

Easy Hilly
Up Blencathra through Sharp Edge with Jonny. The ridge was very sharp indeed, quite a surprise for a generally rounded part of the Lakes. Had some stunning views that really made me want to live there. Incredibly blowy on top and the way down, with winds going from 0 to 50+ gusts in a split second. Hamstring generally okay but getting shorter as the run went on.
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5 PM

Orienteering 1:01:46 [2] 5.47 km (11:17 / km) +228m 9:21 / km
shoes: VJ Bold (2018 v2)

NightO
Turning ankles, a dimmed version of Pete's already small headlamp, and a very short hamstring made this a bit of a struggle. Enjoyed being out orienteering again though.
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Thursday Nov 29 #

9 AM

Path/Terrain 1:04:19 [2] 9.49 km (6:47 / km) +506m 5:21 / km
shoes: Inov-8 X-Talon 230 - 2018

Hilly
Out to some easy Pentlands in very grim weather. Damp enough from the start to be enjoyable though, and only got a little bit cold outside today. Warmed up with thoughts of the oncoming madness of EUOC Christmas Meal though. Began up Allermuir looking around for approximately two inches of my left hamstring that I lost somewhere there on Sunday but no luck. (Found most of Ali's right quad in the parking lot so made sure to put it in the bin). Realised my hamstring now works best with steep slopes, so that was the real reason I was there. Ankle got jealous of all the attention though and buckled heading up but gave it the silent treatment and it settled down again.
Very isolated in the clag up top which was actually somewhat comforting knowing that on a clear day I would see Kings Buildings where all of my problems lie. Today though they were no where to be seen :-) Down and up Castle Law and back, and then finished by heading over and down the ridge. Thought I was the only one up there on a day like today but immediately bumped into around 200 army troops trudging around, following the sounds of trumpets. Hamstring generally very good, nice to know I can still do hills. Only a little bit of twanging at the final road section after having been cheered up with a swarm of Labradors at the ski centre.
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4 PM

Orienteering 23:56 [2] 4.15 km (5:46 / km) +2m 5:45 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Wednesday Nov 28 #

10 AM

Path/Terrain 2:00:05 [2] 24.26 km (4:57 / km) +247m 4:43 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Scooting about with Pablo and one limp leg. Nice catching up but hamstring was certainly distracting from conversation. Pushed through the discomfort to get the two hours ticked but need to rethink surfaces. Almost definitely tweaked it last night at intervals striding out a bit too much.
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Tuesday Nov 27 #

9 AM

Path/Terrain 41:32 [3] 7.21 km (5:46 / km) +187m 5:06 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Easy
Over to and up the seat and then back via the steps. Chuckling to myself with more amazing limericks created.
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5 PM

Path/Terrain warm up/down 21:54 [2] 3.86 km (5:40 / km)
shoes: Salomon S-Lab Sense 6

Path/Terrain intervals 34:17 intensity: (4:17 @2) + (15:00 @4) + (15:00 @5) 9.55 km (3:35 / km) +60m 3:29 / km
shoes: Salomon S-Lab Sense 6

EUOC Intervals - 3 x 10' [2']
First rep good but then began to struggle a bit, pushing well past threshold. Rather run with a group than alone so was tempted by some faster pace.
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Path/Terrain warm up/down 21:35 [2] 3.61 km (5:59 / km) +44m 5:38 / km
shoes: Salomon S-Lab Sense 6

Monday Nov 26 #

8 AM

Path/Terrain 38:31 [2] 7.5 km (5:08 / km) +93m 4:50 / km
shoes: Salomon Sense Pro 2 - 2018 Red

Ante
Feeling largely fine.
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4 PM

Road 36:38 [2] 7.41 km (4:57 / km) +111m 4:36 / km
shoes: Asics Gel-Pheonix

Easy
Again good, except from some horrible chat from Leitchpu. Next time he's going in the bog.
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S+C/Drills/Plyo/Flex 45:00 [0]

6 PM

Road 7:57 [2] 1.78 km (4:28 / km) +15m 4:17 / km
shoes: Asics Gel-Pheonix

7 PM

Road 10:06 [2] 2.26 km (4:28 / km) +16m 4:19 / km
shoes: Asics Gel-Pheonix

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