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Training Log: Bashman

In the last 7 days:

activity # timemileskm+m
  Path/Terrain7 5:45:20 43.02(8:02) 69.24(4:59) 1609
  Road5 3:01:59 23.3(7:49) 37.49(4:51) 172
  S+C/Drills/Plyo/Flex8 2:40:00
  Cycling2 1:24:36
  Total16 12:51:55 66.32 106.72 1781
  [1-5]12 9:46:55
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4:27
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FrSaSuMoTuWeTh

Wednesday Aug 23 #

7 AM

S+C/Drills/Plyo/Flex 20:00 [0]

9 AM

Path/Terrain 1:23:46 intensity: (53:46 @2) + (20:00 @3) + (10:00 @4) 16.92 km (4:57 / km) +317m 4:32 / km
shoes: Salomon Amphib

Tuesday Aug 22 #

8 AM

S+C/Drills/Plyo/Flex 30:00 [0]

11 AM

Road 31:09 [2] 6.71 km (4:39 / km) +43m 4:30 / km
shoes: Salomon Sense Pro 2

7 PM

Path/Terrain 40:25 [2] 7.95 km (5:05 / km) +143m 4:40 / km
shoes: Salomon Amphib

S+C/Drills/Plyo/Flex 20:00 [0]

Monday Aug 21 #

8 PM

Path/Terrain 1:02:42 [2] 11.05 km (5:40 / km) +150m 5:19 / km
shoes: Salomon Sense Pro 2

Easy
With Fiina from her new place. Scramble up AS and then some chilled miles. Legs gradually loosening off but ass still heaped with bacon. Few accelerations at the end.
.

Sunday Aug 20 #

7 AM

Path/Terrain 11:54 [2] 2.47 km (4:49 / km) +3m 4:47 / km
shoes: Salomon Sense Pro 2

Ante
Feeling tired.
.

S+C/Drills/Plyo/Flex 10:00 [0]

11 AM

Cycling 25:00 [0]

Ladybank to Strathmiglo
Barely breathing, trying to conserve the legs for the race.
.
12 PM

Road warm up/down 18:25 [2] 3.47 km (5:18 / km) +62m 4:52 / km
shoes: Salomon Amphib

WU
.

Path/Terrain race 1:23:15 intensity: (1:03:15 @4) + (20:00 @5) 17.04 km (4:53 / km) +839m 3:55 / km
shoes: Salomon Amphib

Lomonds Of Fife Hill Race
Wasn't sure about this one given a big week and risk associated with my knee but decided it was worth going for a steadier run nevertheless. Start was very tame, nice and refreshing. Through the first downhill km in 3:40 and the guy I was with pointed out it was fast. This is why hill racing is great, no one flying off the gun.
Hit the climb and legs were weak, so controlled the pace and allowed Ben Hukins ahead when we hit some steeper stuff. I regretted my shoe choice once we hit the terrain but they weren't too bad either. Not as bad as Ben was at bashing through the stuff anyway, so pulled away before the road much to my surprise and began to chill at the front.
Avoided looking back up East Lomond but assumed I was far ahead. Then I hit the top and he was 20m behind, damn. Gave it some on the descent but he was good and the flatter bit back to the road suited him well too. I kept calm, had a drink and began picking away at the next gradual ascent up West Lomond. Thankfully no wind today and an easier course variation made this not too bad and I retained a small gap. He reeled me in by the top though as I faffed with a much needed gel so I began to prepare for a tough finish.
Then the descent came, and the map doesn't do it justice. On my ass almost instantly, no point trying to stay up, and sliding down the slope for a good two minutes. I thought about grazes like I've had before, but today felt different, it wasn't hurting, even in short shorts. So I carried on and put 30s into Ben. Round the Bonnet Stane and up the final savage 100m climb. Thankfully Ben must have been even more tired than me as I walked a good chunk of it.
Across the slope I wasn't sure where to enter the forest. Took the map out, hesitated for a good 30s, and then spotted the exit. Looked across and Ben was at the right height but most likely struggling with the terrain again. Nevertheless put a bit of effort in on the last few km back and ended up comfortably clear by a minute, and another in front of Al Anthony.
Very happy with that, think the cycling in took a bit out the legs and the general big week was going to make things hard. Technically a new record and even though the new course was longer, it missed a lot of technical stuff so hard to compare. Peoples times look similar if not slower to previous years so it's a maybe... Looking good for the next few weekends of racing now anyway. Finished to discover my ass was in fact not safe after the descent and had been grazed to a hellish grass burn that made for a very uncomfortable next 24 hours. Worth it for the win.
.

Road warm up/down 5:33 [2] 1.01 km (5:31 / km) +6m 5:22 / km
shoes: Salomon Amphib

WD Shuffling
.
4 PM

Cycling 59:36 [1]

Easy
A bit harder than the morning so worth logging i.m.o. No trains from Ladybank so headed over to Lochgelly, stopping to pick Andyroo up on the way. Cycling was grim because one usually has to sit down on the seat, which wasn't very comfortable considering I'd now lost a few layers of skin from my ass.

22.5km, 150m.
.
7 PM

Road 54:15 [2] 11.62 km (4:40 / km) +11m 4:39 / km
shoes: Asics 33-DFA

Easy
To the airport to meet Fiina. Horrible first few km getting the ass moving again and holding off two stitches at the same time. Time was passing slowly and I began to consider bailing onto a bus. Things got better though and moving well towards the end. Ass still sore though. Couldn't sit down for the next 24 hours :-(
.

Saturday Aug 19 #

7 AM

Path/Terrain 29:14 [2] 6.42 km (4:33 / km) +34m 4:26 / km
shoes: Salomon Sense Pro 2

Ante
Feeling quite good, kept it relaxed though.
.

S+C/Drills/Plyo/Flex 20:00 [0]

4 PM

Road warm up/down 11:00 [2] 2.2 km (5:00 / km)
shoes: Salomon Amphib

S+C/Drills/Plyo/Flex 20:00 [0]

5 PM

Path/Terrain 34:04 [2] 7.38 km (4:37 / km) +124m 4:15 / km
shoes: Salomon Amphib

Easy
Through the bog after nobody showed at DVC. Feeling fairly flat but waking up towards the end with some slow strides. New shoes are a dream, really cool and surprisingly grippy for Salomon.
.

Friday Aug 18 #

8 AM

Road 1:01:37 [2] 12.49 km (4:56 / km) +50m 4:50 / km
(rest day) shoes: Salomon Sense Pro 2

Ante
Round WoL and a bit of a weird ending to make up 60. Legs pretty wrecked, weather pretty dreich.
.

S+C/Drills/Plyo/Flex 20:00 [0]

6 PM

S+C/Drills/Plyo/Flex 20:00 [0]

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