Training Log Archive: BashmanIn the 7 days ending Dec 13, 2015:
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Sunday Dec 13, 2015 #
Path/Terrain long 1:41:38 [3] 15.91 km (6:23 / km) +709m 5:13 / km
shoes: Salomon Sense Pro
With Oleg at a very early hour. Down to a flooded St M loch to meet him. Then up on Whinny, a bit of terrain bashing, down to Duddingston, up Crow, down to St. M loch again, up again, Dunsapie, round and up crags and home. A nice kick up the arse to get some hills in again, was surprised that everything held up so well. Lots of fitness to gain though.
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Saturday Dec 12, 2015 #
Path/Terrain warm up/down 11:29 [2] 2.34 km (4:54 / km) +45m 4:28 / km
shoes: Inov-8 X-Talon 190
Going well and beginning to feel spritely but fell just before the start, and tore both my lycra and knee open. Bit of a shock to the system but got over it and did some drills/strides before the start.
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Path/Terrain race 28:31 [5] 8.04 km (3:33 / km) +89m 3:22 / km
shoes: Saucony Endorphin Spikes
Pretty poor race. Felt a bit dead from an exam in the morning on top of Thursday's session. Still WU went fine, aside from the mishap, and I was semi-raring to go. We went off with much wheel spin in the mud, and it never really stopped for me. Had chosen track spikes due to the gravel path but on the grass these were useless today. So over each of the 3 laps it went - wheel spin on the grass for a km, good on the gravel trail, wheel spin again, decked it, next lap. No typo, hit the deck 3 times in the same spot, first time on my arse inducing some fresh bacon woundage. Basically walked round the corner on the 3rd lap and still decked it. Cruised through the whole race and got to the last hill with a not even nearly empty tank, could have held this intensity for a good while longer. Ah well, secured the team gold, and got a decent session out of it I guess. Won't be hungry for weeks with all this bacon.
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Path/Terrain warm up/down 11:51 [2] 2.07 km (5:44 / km) +25m 5:24 / km
shoes: Saucony Endorphin Spikes
V.Easy cruise around, was getting cold and knee+hip were tingling from the large amounts of gravel in them.
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Path/Terrain 27:49 [2] 5.69 km (4:53 / km) +30m 4:46 / km
shoes: Salomon Sense Pro
Trying to stop my calves from tearing overnight. Needed some motivation for boring meadows laps so decided tease Tim a little bit. Legs felt great.
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Friday Dec 11, 2015 #
Path/Terrain 39:12 6.7 km (5:51 / km) +29m 5:44 / km
ahr:135 max:158 (rest day) shoes: Salomon Sense Pro
Big lap, drills, small lap. Legs a bit shot but this definitely helped.
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Thursday Dec 10, 2015 #
Road warm up/down 14:58 [2] 3.32 km (4:30 / km) +10m 4:26 / km
shoes: Inov-8 F-Lite 252
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S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Inov-8 F-Lite 252
Pretty chilled session. Squats feeling poor - 3 x 5 (65kg).
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Path/Terrain 34:18 [2] 5.38 km (6:23 / km) +240m 5:13 / km
shoes: Brooks Puregrit 3
Checking some stuff out for BW whilst watching people test courses/helping a lost fresher.
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Path/Terrain warm up/down 22:20 [2] 4.24 km (5:16 / km)
shoes: Salomon Sense Pro
With drills.
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Road intervals 21:20 5.05 km (4:13 / km)
shoes: Salomon Sense Pro
Brutus and Lawler weren't hanging around so was dragged round the 2km a bit too fast considering it ideally meant to be at tempo. Still just about hung on, even after losing Will to asthma, dropping my recovery by 30s after the 1km, and not realising the recoveries after the 400s were disgustingly short. Saturday will be interesting.
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Path/Terrain warm up/down 9:48 [2] 1.84 km (5:20 / km)
shoes: Salomon Sense Pro
3rd session in a row where I feel really sick after. Had to stop after about a km and walk, before jogging with James for a bit. Eating timing's messed up I think.
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Wednesday Dec 9, 2015 #
Path/Terrain 1:19:41 17.79 km (4:29 / km) +168m 4:17 / km
ahr:152 max:169 shoes: Salomon Sense Pro
Building up the long runs again. Did this at ridiculous o'clock with Paul to ensure a spot in the library. He was up to his usual tricks speedwise and I had to keep saying
but most of the time this only increased his thirst for pace. Because of this, the run ended up being a bit of a mini progression, on the easy side though. Not ideal. Eventually we got back to the meadows and I dropped off for an easy 15 min finish whilst he let loose his crazy aerobic capacity and motored off. Pretty sure he's still doing laps. Legs feeling great anyway despite a tough session yesterday, and glad to be all done by 8am running wise.
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Tuesday Dec 8, 2015 #
Path/Terrain 51:36 [2] 9.9 km (5:13 / km) +53m 5:05 / km
shoes: Brooks Puregrit 3
Road warm up/down 4:19 [2] 0.94 km (4:37 / km)
shoes: Inov-8 F-Lite 252
Cycling intervals 1:04:07
ahr:151 max:179
Road warm up/down 4:32 0.91 km (5:00 / km) +8m 4:47 / km
ahr:139 max:147 shoes: Inov-8 F-Lite 252
Monday Dec 7, 2015 #
Path/Terrain 4:06 [2] 0.96 km (4:17 / km)
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00
shoes: Salomon Sense Pro
Feeling good this morn.
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Path/Terrain 46:23 [2] 8.92 km (5:12 / km) +72m 5:00 / km
shoes: Salomon Sense Pro
Descent.
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Road warm up/down 4:13 0.91 km (4:37 / km)
ahr:127 max:145 shoes: Inov-8 F-Lite 252
S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Inov-8 F-Lite 252
Upper Body testing in the form of pull downs on a machine and 1RM pull ups with weights. Much better than my squats.
Mobility WU + Rolling
Pull Downs - 945 *units*
Pull Ups - Got up to 25kg (ish) and tried a 27.5kg but didn't quite get my chin up. BOOM
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Cycling 30:00
ahr:145 max:155
Dinner was cooked so had some time for a sweaty spin. HR weirdly behaving today and not struggling to get over 100.
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Road 4:14 0.91 km (4:38 / km) +10m 4:24 / km
ahr:150 max:161 shoes: Inov-8 F-Lite 252