Training Log Archive: BashmanIn the 11 days ending Jul 29, 2015:
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Wednesday Jul 29, 2015 #
Path/Terrain 26:08 [3] 5.99 km (4:22 / km) +31m 4:15 / km
shoes: Inov-8 F-Lite 252
Feeling great again. Broke in the new flat with a big and small lap of the meadows. Awesome.
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Path/Terrain warm up/down 8:51 [2] 2.06 km (4:18 / km)
shoes: Brooks Puregrit 3
Over to The Exchange via the meadows. Half mud/grass half road.
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Orienteering tempo 25:09 [4] 5.67 km (4:26 / km) +32m 4:19 / km
shoes: Brooks Puregrit 3
First sprint running for a long while but enjoyed it. Knee was fine and physically alright (not as good as yesterday though) but technically I was shambles. Partly because I didn't have control descriptions but I just wasn't reading the map enough - used to a middle/long pattern where there's less checking. 90s binned by 2 out/back mistake-realisation situations and a few more occasions of being silly. Damn tricky area though so not all bad. Pipped Forest Demon by 30s but beaten by Ray by a few seconds.
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Road warm up/down 9:45 [2] 2.2 km (4:26 / km)
shoes: Brooks Puregrit 3
Still feeling pretty good.
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Tuesday Jul 28, 2015 #
Path/Terrain 32:48 [2] 6.12 km (5:21 / km) +107m 4:56 / km
shoes: Brooks Puregrit 3
Earliest I've been up for a long while. Feeling alright but grim in the rain.
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Path/Terrain intervals 31:20 7.87 km (3:59 / km) +130m 3:41 / km
shoes: Inov-8 F-Lite 252
Short re-introduction to speed just before the six days. On the big grassy field in Pathhead.
WU - 1km
4 x 1 lap Medium, 1 Hard, 1 Easy - Fun session, but tough as well as there was always a medium intensity lap before flowing straight into the hard one. Laps were 550m with a noticeable hill. Reversed the lap direction halfway though to mix things up with different hill sections.
1:58-2:05 for the mediums (started with fresh legs then eased down)
1:46 for the hard laps.
2:25-2:30 for the easy laps.
Interesting looking at the cadences too; E ~157, M ~160, H ~167
WD - 1km
Good stuff, haven't run that fast for a while. Could have been a PB day.
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Monday Jul 27, 2015 #
Note
(rest day)
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Sunday Jul 26, 2015 #
Path/Terrain 55:39 [3] 10.2 km (5:27 / km) +398m 4:34 / km
shoes: Brooks Puregrit 3
Lomonds of Fife with Dad and Alf, running well but keeping it careful with my knee feeling a bit weak still.
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Saturday Jul 25, 2015 #
Path/Terrain 53:55 [2] 10.34 km (5:13 / km) +193m 4:46 / km
shoes: Brooks Puregrit 3
Longer than the usual morning run, really enjoyable though. Big loop of Kingshill and Foggieton. Knee feeling weird, so will leave it at that for the day.
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S+C/Drills/Plyo/Flex 15:00 [0]
Friday Jul 24, 2015 #
Path/Terrain 1:39:16 [3] 17.75 km (5:36 / km) +306m 5:09 / km
shoes: Brooks Puregrit 3
Over to Kirkton of Maryculter to meet Jon and then a nice terrain/muddy path loop round the various woods there. Flew by. Then crawled back home. Aware of my right knee today, but not hurting, need to up the clams I think.
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Thursday Jul 23, 2015 #
Road 16:05 [2] 3.71 km (4:20 / km) +25m 4:12 / km
shoes: Brooks Puregrit 3
Feeling good.
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Road warm up/down 17:38 [3] 4.12 km (4:17 / km) +39m 4:05 / km
shoes: Brooks Puregrit 3
Passed my theory test and wanted to head straight to a track 5k. Track closed. So ran back home with the hope of doing some sort of effort on the RL after Duthie. So over to Duthie first.
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Road 5:08 [5] 1.53 km (3:21 / km) +10m 3:15 / km
shoes: Brooks Puregrit 3
Within 300m I was destroyed. Not feeling good at all. So called it off at at 1.5km and immediately seized up and felt awful. Blergh.
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Road warm up/down 29:11 [2] 6.11 km (4:47 / km) +26m 4:41 / km
shoes: Brooks Puregrit 3
Long crawl home feeling knackered and legs were mush. Just as well that I didn't do the race. Good prep but no luck.
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Wednesday Jul 22, 2015 #
Note
(rest day)
S+C/Drills/Plyo/Flex 20:00 [0]
Tuesday Jul 21, 2015 #
Path/Terrain 30:07 [2] 6.16 km (4:54 / km) +76m 4:37 / km
shoes: Brooks Puregrit 3
Beginning to feel good again.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road intervals 21:11 5.02 km (4:13 / km) +25m 4:07 / km
shoes: Inov-8 F-Lite 252
WU - 1km
6 x 300m [60s jog]
WD - 1km
Good stuff. Feeling spritely, not going all out.
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Monday Jul 20, 2015 #
Path/Terrain 27:08 [2] 5.54 km (4:54 / km) +84m 4:33 / km
shoes: Brooks Puregrit 3
Nice loop, calves getting there.
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Path/Terrain 31:27 [2] 5.7 km (5:31 / km) +108m 5:02 / km
shoes: Brooks Puregrit 3
With dad on South Kirkhill and Elrick.
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Sunday Jul 19, 2015 #
S+C/Drills/Plyo/Flex 20:00 [0]
S+C/Drills/Plyo/Flex 15:00 [2]
(rest day) shoes: Inov-8 F-Lite 252
Calfs totally wrecked today so taking it easy. Basketball, drills and a bit of a swim.
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