Training Log Archive: BashmanIn the 7 days ending Sep 26, 2016:
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Monday Sep 26, 2016 #
Road warm up/down 7:22 [2] 1.72 km (4:17 / km) +2m 4:16 / km
shoes: Asics 33-DFA
Reset my watch for some reason...
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Road tempo 37:32 10.2 km (3:41 / km) +31m 3:38 / km
shoes: Asics 33-DFA
Woke up at midnight, felt great. Woke up at 4am, felt a bit worse but still better than yesterday. Then woke up at 7 with a god awful migraine. Had breakfast to feel a bit better and manned myself up to do the session as planned - cold is still above the neck and no cough so no reason not to. Layered up and headed to the canal.
5mins were both steady, first because I wanted to ease into the session and final one because I had destroyed myself after the second 10 and not allowed a long enough recovery. First 10 was very comfortable until the last few mins, could hardly believe the pace that my comfort zone could handle. Set a target of 3km for the second 10mins, which made the second half a bit unenjoyable. Still happy to say the cold still has yet to hit the legs and my September peak continues. JEC could be fun if this shape holds on for a couple more days and I remember how to orienteer... If not then I will most likely crash and be off training for 2 years.
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Road warm up/down 8:05 [2] 1.82 km (4:27 / km)
shoes: Asics 33-DFA
Tired for a few mins and then very much back to normal.
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Sunday Sep 25, 2016 #
Path/Terrain 29:53 [2] 6.78 km (4:25 / km) +35m 4:18 / km
(sick) (rest day) shoes: Salomon Fellraiser
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
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Path/Terrain warm up/down 23:02 [2] 3.87 km (5:57 / km) +94m 5:19 / km
shoes: Icebug Zeal OLX
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
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
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
Ate some blackberries, that'll do.
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Road warm up/down 7:46 [2] 1.43 km (5:25 / km) +11m 5:13 / km
shoes: Asics 33-DFA
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Orienteering tempo 16:23 [4] 3.68 km (4:27 / km) +100m 3:55 / km
shoes: Asics 33-DFA
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
Sightseeing.
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Friday Sep 23, 2016 #
Road 38:22 [2] 8.74 km (4:23 / km) +95m 4:10 / km
(rest day) shoes: Salomon Sense Pro
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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S+C/Drills/Plyo/Flex 15:00 [0]
Thursday Sep 22, 2016 #
Road 30:14 6.58 km (4:36 / km) +101m 4:16 / km
shoes: Asics 33-DFA
Cruise round Hermitage and then round Blackford. More steep climbs than my legs wanted.
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Path/Terrain 24:56 5.19 km (4:48 / km) +79m 4:28 / km
shoes: Asics 33-DFA
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
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 #
Path/Terrain long 1:45:06 [3] 19.21 km (5:28 / km) +595m 4:44 / km
shoes: Salomon Sense Pro
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 #
Path/Terrain 29:12 [3] 6.15 km (4:45 / km) +33m 4:37 / km
shoes: Salomon Fellraiser
Feeling rough but soon woke up.
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S+C/Drills/Plyo/Flex 15:00 [0]
Road 1:14:55 19.3 km (3:53 / km) +133m 3:45 / km
ahr:160 max:174 shoes: Asics 33-DFA
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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