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Training Log Archive: Bashman

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Path/Terrain8 7:47:02 58.46(7:59) 94.08(4:58) 2671
  Road7 1:58:07 16.25(7:16) 26.16(4:31) 77
  S+C/Drills/Plyo/Flex4 1:40:02 2.44 3.92
  Total14 11:25:11 77.15 124.16 2748
  [1-5]13 10:25:11

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

Path/Terrain 7:00 [2] 1.4 km (5:00 / km) +30m 4:31 / km
shoes: Inov-8 Oroc 280 (2016)

Path/Terrain race 2:35:07 [4] 27.11 km (5:43 / km) +1804m 4:18 / km
shoes: Inov-8 Oroc 280 (2016)

Pentland Skyline - 11th
A big goal for this year, one that's been on my mind since spring and [almost] more important to me than JEC... I have been plagued with bad luck in the last two years of early october but for once I was prepared to race so was fairly excited going into it. Legs feeling good and even though the start was delayed, I was confident in the way I was planning to treat it and ready to die for the finish line. Biggest fear was an overuse injury but hoped that the last few big summer munro runs would pay off and keep me safe.
Started safely and tucked in behind Oleg, where I thought was a good place to be seeing as our paces have been quite close recently. Top of Caerketton no problem and soon overtaking some early hard starters to Allermuir with Oleg. Left him as I was feeling a chase and was involved in chasing the lead pack of 6 with Coombs and Tom Martyn trailing behind them too. Sat in this spot for a very long time, and watched as the two leapfrogged about.
Up and over Castlelaw easily and then a bit of recovery before grinding up Turnhouse. Ran most of the way before walking, not because I had to but because I didn't want to burn out. Decided that looking back was a very bad idea so refrained from it, and just settled into a rollercoaster ridge rhythm instead. Up and over Carnethy was hard but then Scald Law felt easy. Lumps and bumps went quickly with some power walking and soon was at Drove Rd feeling pretty much fine.
Tom seemed to be struggling and I began to gain as he faught off heather on Hare. Shocked to see Spongey and Oleg pulled out in the ravine but nice to have some lucozade and an update on place (7th). Got excited and began to real in Tom, but we took a bad route through heather up black and suddenly, out of nowhere, a pack of 5 were gaining. Raging, I put in some pace down Black to drop Tom and Stewart W but let a Westie get away. This was a bad idea though, as Bell's was bad, worse than normal. Really struggled but was catching Coombs too.
We crawled over Harbour but by the time we hit Capelaw the pack of 4 were back for more. I let them pass after sticking to them for a while and joining Al A for a gel, but Al was also struggling up Allermuir and I thought of a possible sprint finish. Met Dan up here, in his down jacket with shorts, and asked him what my gap behind was. He said he couldn't see anything so that was too good to resist. Plus Al is a crazy descender so I just enjoyed the last ridge and descent, crossing the line with a bit of the sprint to cause havoc by breaking the funnel tapes.
Really happy to see the finish line. The first 3/4 were great but I've never felt so bad on the last quarter. Cramping up and hardly able to walk climbs, perhaps not drinking enough but I reckon just not enough long racing done. Orienteers did very nicely and it was a privilege to run in the race in such perfect Pentland weather/conditions and where the record went. Would be nice to have a proper punt at it in a few years, but in the meantime I might have to miss out next year after that last few km of pain....
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Saturday Oct 8, 2016 #

2 PM

Path/Terrain 16:51 [2] 3.52 km (4:47 / km) +56m 4:26 / km
shoes: Salomon Sense Pro

WU
Feeling fressssh.
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Path/Terrain race 12:56 [5] 4.0 km (3:14 / km) +50m 3:03 / km
shoes: Saucony Endorphin Spikes

East District XC Relays - Haries C
Decent race, much faster than I've run for a while and a bit of a shock to the system but coped well and got round. 1st leg a bit slow so got to catch and take 11 people easily. Ewan and Ali then had stormers and dragged us into the top 10 (we hope). Haries domination against central b team.

http://www.salroadrunningandcrosscountrymedalists....
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Path/Terrain warm up/down 22:23 [2] 3.99 km (5:36 / km) +31m 5:24 / km
shoes: Salomon Sense Pro

WD
Still fresh, looking good for skyline tomorrow.
[sue me!]
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6 PM

Path/Terrain 26:53 [2] 5.53 km (4:52 / km) +4m 4:51 / km
shoes: Salomon Fellraiser

Easy
Extended WD, fresh as hell but forced a slow down.
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Friday Oct 7, 2016 #

5 PM

Road 39:58 [2] 9.14 km (4:22 / km) +48m 4:16 / km
(rest day) shoes: Asics 33-DFA

Easy Peasy
Feeling good, but annoyed that WoL path has been redirected in several places... managed to jump the first but second was a bit more blockaded. Nice weekend of racing coming up.
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Thursday Oct 6, 2016 #

7 AM

Road 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Road-X 233

3 PM

Path/Terrain 55:40 [2] 11.41 km (4:53 / km) +185m 4:31 / km
shoes: Salomon Sense Pro

Easy
Round braids.

Wednesday Oct 5, 2016 #

8 AM

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

4 PM

Path/Terrain tempo 48:32 intensity: (4:32 @2) + (20:00 @3) + (16:00 @4) + (8:00 @5) 13.02 km (3:44 / km)
shoes: Asics 33-DFA

WU -> Steady -> Progression
Quick jog to the meadows and then planned on taking the first 20mins steady. Soon realised that 3:45s felt like a jog today (awesome!) so reeled things up sooner but this meant progress wasn't too huge. Began to hurt in the last 3km so jumped onto the concrete to make turning the legs easier. Couldn't do any better than a single 3:26 at the end... Ah well, fairly happy with it. First 3km with Paul but he had to drop out.
.

Road warm up/down 14:00 [2] 2.85 km (4:55 / km)
shoes: Asics 33-DFA

WD
VERY broken, after resting for a minute. Stomach screwed as well.
.
11 PM

Road 4:30 [5] 1.5 km (3:00 / km)
shoes: Inov-8 Road-X 233

Road warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov-8 Road-X 233

Tuesday Oct 4, 2016 #

6 AM

Path/Terrain 12:10 [2] 2.53 km (4:48 / km) +6m 4:45 / km
shoes: Salomon Sense Pro

WU
With Paul and then group.
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S+C/Drills/Plyo/Flex 30:30 [1] 2.8 km (10:54 / km)
shoes: Salomon Sense Pro

MMMMMM
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Path/Terrain 24:22 [2] 4.95 km (4:55 / km) +65m 4:37 / km
shoes: Salomon Sense Pro

Ante
Round the meadows/links with Tam and then to KB. Stung by a wasp for the first time in 6(!) years (on a cold October morning - wtf!) so got quite worried as I am supposedly allergic. Swelled up after about an hour and expected a baseball glove hand by the evening but think my larger-than-6-years-ago body mass absorbed the venom well and allowed my hand to settle down again by lunch. Very relieved, that could have been much worse.
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5 PM

Road 15:04 [2] 3.36 km (4:29 / km) +2m 4:29 / km
shoes: Inov-8 Mudclaw 300 (2016)

WU
[Entered as Road to make up for the road running of the day]
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S+C/Drills/Plyo/Flex 9:32 [1] 1.12 km (8:29 / km)
shoes: Inov-8 Mudclaw 300 (2016)

Drills.
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Path/Terrain 56:25 [3] 10.08 km (5:36 / km) +340m 4:47 / km
shoes: Inov-8 Mudclaw 300 (2016)

Hilly
Chicken's Coop, Dunsapie, OPA, crags, ribs(?), met the group and back home. With most of the lads flat, but without a certain chicken. Feeling good, hopefully fine for the weekend.
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Monday Oct 3, 2016 #

1 PM

Path/Terrain 28:43 [3] 6.54 km (4:23 / km) +100m 4:05 / km
shoes: Asics 33-DFA

Easy
From KB at lunch, cruising well but feeling sick, probably from a Palmyra pizza last night. One maintained effort up the observatory path at the end.
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5 PM

Road 13:45 [2] 3.29 km (4:11 / km) +28m 4:00 / km
shoes: Asics 33-DFA

WU
Had a mare and gave flatmate my bike key so had to run from KB instead of flat. Feet having enough of concrete recently.
.

S+C/Drills/Plyo/Flex 45:00 [0]

Gym
Extremely easy session, with a 500m shift on the XC ski ergo at the end - 1:51, good fun.
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6 PM

Road 12:50 [2] 2.52 km (5:06 / km)
shoes: Asics 33-DFA

WD
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