Training Log Archive: BashmanIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
Path/Terrain 20:26 [3] 4.03 km (5:04 / km) +70m 4:40 / km
shoes: Salomon Sense Pro
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Orienteering tempo 34:21 [4] 5.19 km (6:37 / km) +160m 5:44 / km
shoes: Inov-8 Oroc 280 (2016)
Easing back into some navigation work. Better than expected. Had a great time being caught by Harrison before forcing him to give me some more time to get away. Good head to head at the end with Finlay.
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Path/Terrain 15:12 [3] 2.98 km (5:06 / km) +51m 4:42 / km
shoes: Salomon Sense Pro
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Path/Terrain 52:49 [2] 11.02 km (4:48 / km) +146m 4:30 / km
shoes: Asics Gel-Electro 33
Instead of a pre-breakfast. Calves tight, but happy that hamstring has come out the other side of the XC in one piece (quite literally).
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Saturday Jan 7, 2017 #
Path/Terrain 17:58 [3] 3.91 km (4:36 / km) +25m 4:27 / km
shoes: Salomon Fellraiser
Getting the legs moving, unsuccessfully.
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Path/Terrain 15:02 [3] 2.5 km (6:01 / km) +2m 6:00 / km
shoes: Salomon Sense Pro
Moving a little bit better.
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Path/Terrain race 28:21 [5] 8.51 km (3:20 / km) +90m 3:10 / km
shoes: Saucony Endorphin Spikes
Nice off the start feeling fairly good mid-pack, but already began slipping back after about a km. Couldn't hold the pace, haven't turned the legs that fast for 200m recently let alone 8.5km! Eased back into a final-few-km-of-progression kind of pace and just tried to hold on till the end. Had the usual temptation to call it a day early but was having a good race with Jack, who then overtook on the last lap (as expected). Had nothing to stick with him so just trudged into the finish eventually happy that it was over.
That said the massive crowds and familiarity of the course was epic and in the end it was a great experience. Fairly happy with the result, technically a new 5km PB out of that and a nice average pace for a tough course, but then again a few places behind my regular position. Blame obviously on lethargic legs since the 10km on Monday. Really good day out and nice to see some epic performances from some familiar faces!
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Path/Terrain warm up/down 21:46 [2] 4.03 km (5:24 / km) +42m 5:08 / km
shoes: Salomon Sense Pro
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Friday Jan 6, 2017 #
Path/Terrain 47:28 [2] 10.67 km (4:27 / km) +121m 4:13 / km
shoes: Salomon Sense Pro
Calves still wrecked, hamstring still occasionally twanging, and generally feeling quite ploddy. Only positive is that the pace was just about back to normal, but not very excited for tomorrow at all.
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Thursday Jan 5, 2017 #
Path/Terrain 46:52 [2] 10.07 km (4:39 / km) +130m 4:22 / km
shoes: Salomon Sense Pro
Round the regular loop. Spent a lot of the run deciding if what I was feeling was real or not. In the end, I think I was imagining things. Nice, cold morning.
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Path/Terrain 33:00 [3] 7.73 km (4:16 / km) +35m 4:11 / km
shoes: Inov-8 Oroc 280 (2016)
Got out on some grass for a few efforts before Saturday. Not feeling incredibly frisky speed wise. Hamstring twanging a little bit but almost gone.
Wednesday Jan 4, 2017 #
Note
(rest day)
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Tuesday Jan 3, 2017 #
Path/Terrain long 2:00:02 [2] 25.14 km (4:47 / km) +409m 4:25 / km
shoes: Salomon Sense Pro
Nice route exploring a few new bits of Hazelhead first run (I think) linking all three woods' properly. Hamstring really began to tug at about 18km, which was a shame as I still had 7km to get back home. Wasn't all that enjoyable.
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Monday Jan 2, 2017 #
Road warm up/down 17:46 [2] 3.75 km (4:45 / km) +113m 4:07 / km
shoes: Asics 33-DFA
Up and down the hill to check out how bad it was (couldn't find it ;-) ) and then some drills and strides.
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Road race 33:40 10.0 km (3:22 / km) +149m 3:08 / km
shoes: Asics 33-DFA
Warm up was good so knew I could have a good wack at it. Plan was to stick to Kyle for as long as possible. This fell through though, as I led from the start at a good pace up the hill. Opened up a good gap but Kyle put the burners on before the top and caught me by the descent at 2km. We stuck together for about a km but then he began to drop me as my legs couldn't sustain a sub-3 turnover rate for very long. I cruised on my own through some pretty good kms and began to dream of a sub 33 finishing time. However eventually the course turned into a muddy track for a mile, much hillier and more slippy than expected. This did some very bad things to my projected time and legs disintegrated, before being reborn on the road at 8km. Got back up to a good speed and cruised into the finish to ensure a sub 34 at least....
However saying that I'm fairly happy with the race. At least some confirmation of training going well, although a good indication of the need for some speed work, plus recent hills and off-road negligence fairly apparent on the dirt track section. Would be nice to get to a flat 5 or 10 soon to get a proper time down.
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Road warm up/down 8:55 [2] 1.63 km (5:29 / km) +27m 5:04 / km
shoes: Asics 33-DFA
A short one as we had to get away.
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Path/Terrain 32:55 [2] 6.44 km (5:07 / km) +65m 4:52 / km
shoes: Salomon Sense Pro
With dad and Alfie to make up for earlier. First time in years that I kept asking him to slow down... Hamstring twanging all over the place.
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