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Training Log Archive: Bashman

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Road5 3:48:07 32.84(6:57) 52.85(4:19) 441
  Path/Terrain5 3:34:59 25.9(8:18) 41.68(5:09) 851
  Orienteering3 1:46:17 11.24(9:27) 18.09(5:52) 444
  Cycling1 1:12:37
  S+C/Drills/Plyo/Flex3 45:00
  Total12 11:07:00 69.98 112.62 1736
  [1-5]11 10:22:00

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

12 PM

Path/Terrain 29:53 [2] 6.78 km (4:25 / km) +35m 4:18 / km
(sick) (rest day) shoes: Salomon Fellraiser

Easy
All I could muster today - had at least double planned... That said lungs still feeling fine, head just lost in another world.
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Saturday Sep 24, 2016 #

Note

After 9 healthy months a cold is seemingly on its way. Happy that I've lasted this long but it's annoying that it's coming on with JEC around the corner. Fingers crossed...
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11 AM

Path/Terrain warm up/down 23:02 [2] 3.87 km (5:57 / km) +94m 5:19 / km
shoes: Icebug Zeal OLX

WU
Control hanging with Tam and then to the start.
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Orienteering 27:13 [3] 3.77 km (7:13 / km) +145m 6:03 / km
shoes: Icebug Zeal OLX

Compass
JEC relevant stuff, but felt like I was teaching myself how to orienteer again. Think the bucketing rain took out some of my concentration/motivation though.
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Orienteering 47:12 [3] 6.74 km (7:00 / km) +165m 6:15 / km
shoes: Icebug Zeal OLX

JEC Training - Polmaise
A bit better but not naving well in the green. Views of the quarry were cool and the forest, where runnable, was nice. Bailed down a crag and screwed hand/compass but otherwise good fun, if you ignore the rain.
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Path/Terrain warm up/down 2:50 [2] 0.49 km (5:45 / km) +15m 4:59 / km
shoes: Icebug Zeal OLX

WD
Ate some blackberries, that'll do.
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4 PM

Road warm up/down 7:46 [2] 1.43 km (5:25 / km) +11m 5:13 / km
shoes: Asics 33-DFA

WU
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Orienteering tempo 16:23 [4] 3.68 km (4:27 / km) +100m 3:55 / km
shoes: Asics 33-DFA

Stirling Sprint
Slippery trails/cobbles made for some excitement. Cool course, one locked gate at the end meant I missed a control out of frustration but otherwise quite clean. Running cautiously as some ass bacon isn't what I'm needing right now.
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Road warm up/down 14:17 [2] 2.48 km (5:45 / km) +37m 5:21 / km
shoes: Asics 33-DFA

WD
Sightseeing.
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Friday Sep 23, 2016 #

10 AM

Road 38:22 [2] 8.74 km (4:23 / km) +95m 4:10 / km
(rest day) shoes: Salomon Sense Pro

Easy
Not sure why my legs are feeling so great regardless of what I do the previous day, but I hope this carries onto next week...
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5 PM

S+C/Drills/Plyo/Flex 15:00 [0]

Thursday Sep 22, 2016 #

11 AM

Road 30:14 intensity: (15:00 @2) + (15:14 @3) 6.58 km (4:36 / km) +101m 4:16 / km
shoes: Asics 33-DFA

Easy
Cruise round Hermitage and then round Blackford. More steep climbs than my legs wanted.
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5 PM

Path/Terrain 24:56 intensity: (19:56 @2) + (5:00 @4) 5.19 km (4:48 / km) +79m 4:28 / km
shoes: Asics 33-DFA

WU - up to Blackford
10 x 30s [~60s] getting the legs turning. First 5 slight hill and then threw in some steep ones for the hell of it.
Then jog back to KB.
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Orienteering 15:29 [4] 3.91 km (3:58 / km) +34m 3:48 / km
shoes: Asics 33-DFA

KB Sprint
Planned by coach Trim, great course, maybe the best I've run on KB. Would like to say that I cruised it but in reality it was all my legs could muster this evening... (rest day tomorrow will be appreciated). Orienteering like I was blindfolded, just not bothering to focus/plan/picture and eyes deceived me countlessly on the various shades of green.
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Wednesday Sep 21, 2016 #

2 PM

Path/Terrain long 1:45:06 [3] 19.21 km (5:28 / km) +595m 4:44 / km
shoes: Salomon Sense Pro

Long
With EUOC on the seat. Felt okay to begin with but began to die after several climbs. Branched off with Andy Tam and Jack and then finished with MFD which totally ruined me. Trudge back through the meadows was very painful.
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Tuesday Sep 20, 2016 #

7 AM

Path/Terrain 29:12 [3] 6.15 km (4:45 / km) +33m 4:37 / km
shoes: Salomon Fellraiser

Ante
Feeling rough but soon woke up.
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S+C/Drills/Plyo/Flex 15:00 [0]

4 PM

Road 1:14:55 intensity: (5:52 @1) + (7:23 @2) + (24:34 @3) + (27:06 @4) + (10:00 @5) 19.3 km (3:53 / km) +133m 3:45 / km
ahr:160 max:174 shoes: Asics 33-DFA

15km Canal/WoL Progression
Very enjoyable, lovely Sep. afternoon weather, didn't expect fresh legs while sat in uni all day but was clear during the WU that it would be a good session. Dropped off a trophy 1min before closing time and then ran up to the canal. Started with the plan of 12km with the first half at 4s but quickly ruined that plan when the legs were too hungry. Picked it up sooner and added another 3km to make it a proper session.
Began struggling at about 11km when the downhill wasn't as nice as I was expecting but then got onto the canal and cruised well for the last few km. Not as fast as I would have hoped at the end but the session was extended half way through so will probably put it down to that. New 10km PB = sign of a good run (although it is very out of date). Cadence gradient is awesome but hrm failed half way through.... More of these to come.
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Monday Sep 19, 2016 #

7 AM

Cycling 1:12:37 [2]

Easy
With Jacob round a morning West Lothian.

31.6km, 200m.
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6 PM

Road 1:02:33 [3] 14.3 km (4:22 / km) +64m 4:17 / km
shoes: Salomon Sense Pro

Recovery
Haries fast group, not really recovery pace but feeling very comfortable anyway. Good chat. With Ewan to and from DVC.
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S+C/Drills/Plyo/Flex 15:00 [0]

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