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Training Log Archive: Bashman

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Path/Terrain5 3:50:17 29.99(7:41) 48.26(4:46) 951
  Road4 2:52:51 24.8(6:58) 39.9(4:20) 359
  S+C/Drills/Plyo/Flex4 2:26:40 0.62 1.0
  Cycling1 45:00
  Total12 9:54:48 55.4 89.16 1309
  [1-5]10 7:39:48

» now

Sunday Oct 16, 2016 #

8 AM

Road tempo 1:55:10 [3] 28.09 km (4:06 / km) +242m 3:56 / km
shoes: Asics 33-DFA

HP 14miler + WU/D
Had massive doubts about this feeling my knee in the morning, but decided to do a 2km run if anything today. Surprisingly though the tightness disappeared so I headed back to meet Duncan back at the flat before very happily (knee-wise) jogging over to my first HP session. Started nice and easy so aimed for the 10 minimum. Hit the hill and couldn't resist so carried on until the 14 loop before splitting off from Ross. Descended at a cruise but kept the pace as we hit the WoL again and pushed on with Duncan with Caleb (haries) a few m ahead. I hit the wall a bit before the canal so let them go before crusing the last few km on my own. V painful WD after, but knee fine. Great session, very enjoyable progressively running with company. Will try to make a few more this year. Knee seems to be fine as long as I don't go up anything more than 10%, at which point it begins to overwork i.e. quads still tired from skyline.
6 PM

Cycling 45:00 [2]

The "I really don't want to be dead tomorrow" spin.

Saturday Oct 15, 2016 #

12 PM

Path/Terrain warm up/down 12:02 [2] 1.73 km (6:58 / km) +24m 6:31 / km
shoes: Inov-8 Oroc 280 (2016)

Path/Terrain race 43:47 intensity: (15:00 @4) + (28:47 @5) 8.26 km (5:18 / km) +627m 3:50 / km
shoes: Inov-8 Oroc 280 (2016)

FRA Leg 4, Haries - 15th (8th/leg +2.5min)
Still quite tight from Thursday going into this but pumped with adrenaline by the time Trim and Fraser popped into the field with Baba's team alongside. Banter started and destroyed said team through the stream, which was followed by an instadrop to hide the evidence. Cheered Johnny in as I ran out and gave Will the finger before cruising out along the stream. Set my eyes on the hill after the gentle climb through the [very pretty] forest and began hacking away at it. Legs had absolutely no problem getting up for the first half and I went through another team but the second seemed to drag on a bit. I was getting cold in the mist and rain wearing nothing but my already soaked vest (Tam wore it for leg 2) but thankfully I heard the kazoo marking the turn around before long. Only lost a minute to the fastest time on this climb, very proud of that.
Noticed there was potentially another catch ahead as I neared the top so began nailing it in the hope that he was a poor descender. It turns out he was, looking at the splits now, but I would never find out because I accidentally left the path at a 90 degree bend and in my red-zoned state forgot which side of it I was. I guessed wrong and spent the next half/full km searching for it. Began to panic and stumble as I tried to guess where I was from my vague memory of the map and altimeter on my watch. Thankfully I soon rejoined half way down, put myself back in top gear and hit the last section hard. Felt my knees crumbling away, and knew there would be pain tomorrow. Had a glance back, totally fine, so just cruised into the field with a lot of support from the crowd, a very nice feeling. Top 15 not bad with a young Haries team, and nice to finally sort out a team with captain Leutch after a few years of quiet. Embarressed to have been lost on such a peasy leg but quite happy with the time all things considering. Best bit of the race though was the free food at the marquee.

Path/Terrain warm up/down 11:21 [2] 2.0 km (5:41 / km) +4m 5:37 / km
shoes: Salomon Sense Pro

7 PM

Path/Terrain 19:07 [2] 4.0 km (4:47 / km) +27m 4:37 / km
shoes: Salomon Sense Pro

Extended WD
"F*** my knee!!" swears eased off as the ks went by, might just be alright tomorrow.

Friday Oct 14, 2016 #

10 AM

Path/Terrain 44:40 [2] 9.7 km (4:36 / km) +124m 4:20 / km
(rest day) shoes: Salomon Fellraiser

DOMsy but should be ready to race again for tomorrow.

S+C/Drills/Plyo/Flex 11:40 [2] 1.0 km (11:40 / km)
shoes: Salomon Fellraiser

11 AM

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

Thursday Oct 13, 2016 #

6 AM

Road 9:13 [2] 2.03 km (4:33 / km) +16m 4:23 / km
shoes: Asics 33-DFA

Bike had puncture, ffs. Quickly repacked and legged it to gym.

S+C/Drills/Plyo/Flex 1:00:00 [0]

8 AM

Road 14:49 [2] 3.3 km (4:29 / km) +35m 4:16 / km
shoes: Asics 33-DFA

Nice and easy.
4 PM

Path/Terrain tempo 50:50 intensity: (10:00 @2) + (25:50 @3) + (15:00 @4) 12.79 km (3:59 / km) +8m 3:58 / km
shoes: Salomon Sense Pro

Cosy Progression
Started steady with Jacob with the intention of dropping back when things got uncomfortable. It never did, and we were chatting until the last two km. Decided to give him a bit of a push so kicked ahead and dragged him round the last km in a nice and comfortable 3:25. Good stuff.

Wednesday Oct 12, 2016 #

2 PM

Path/Terrain 48:30 [2] 9.78 km (4:58 / km) +137m 4:38 / km
shoes: Salomon Fellraiser

Knee a little bit stiff but miles better than before, bit of a cough lingering now but otherwise feeling quite good, even on hills.

Tuesday Oct 11, 2016 #

(rest day)

Monday Oct 10, 2016 #

1 PM

Road 33:39 [1] 6.49 km (5:11 / km) +66m 4:56 / km
(rest day) shoes: Salomon Sense Pro

Legs in agony, running not feeling natural at all. After 1km knee began to get very bad. Hobbled round with waves of pain but probably should have just rested today. Not a happy chap upon return.
5 PM

S+C/Drills/Plyo/Flex 1:00:00 [0]

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