Training Log Archive: BashmanIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
Note
(sick)
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Saturday Jan 21, 2017 #
Road warm up/down 13:54 [2] 2.86 km (4:52 / km) +4m 4:50 / km
shoes: Asics 33-DFA
Jogging along at 4min/km quite easily, everything loose and ready to race.
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Road race 16:03 [5] 5.06 km (3:10 / km) +8m 3:09 / km
shoes: Asics 33-DFA
Leading from start to finish and didn't have much trouble keeping the pace at all. Conditions perfect (if not a wee bit icy and cold) but what was lacking was an actual race. Happy with that for now but confident I could go a fair bit faster with someone to run with. All time biggest field at Edinburgh PR with 730 people!
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Road warm up/down 9:50 [2] 2.06 km (4:46 / km) +12m 4:38 / km
shoes: Asics 33-DFA
Legs completely fine....
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Road 9:35 [2] 1.72 km (5:34 / km) +66m 4:40 / km
shoes: Asics 33-DFA
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Road 9:06 [2] 2.01 km (4:31 / km)
shoes: Salomon Sense Pro
Legs feeling reborn after some lunch and chill time.
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Orienteering race 58:30 [4] 14.3 km (4:06 / km) +170m 3:52 / km
shoes: Salomon Sense Pro
Nice cruise around my favourite event of the year. SprintO a bit rusty and dipped a bit too far into the bonk zone after racing Tam and Colm for a bit. Some horrendous mistakes towards the end but otherwise quite happy; won by 2mins but N/C for obvious reasons.
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Road warm up/down 6:11 [2] 1.06 km (5:49 / km) +1m 5:47 / km
shoes: Salomon Sense Pro
Dead and feeling a bit ill.
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Friday Jan 20, 2017 #
Road 51:19 [2] 11.68 km (4:24 / km) +57m 4:17 / km
shoes: Asics Gel-Electro 33
Feeling a bit drained.
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Thursday Jan 19, 2017 #
Road 15:00 [2] 2.8 km (5:21 / km)
shoes: Inov-8 Road-X 233
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Path/Terrain 2:03:37 [2] 24.3 km (5:05 / km) +492m 4:37 / km
shoes: Salomon Sense Pro
Nice 30mins cruise before meeting everyone at DVC. Over Blackford to Braids, Mortonhall (only Tam and Hakon by this stage), back over Braids and round Blackford home. Didn't think legs would survive, and was feeling pretty hungover to begin with so very happy to finish in one piece.
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Wednesday Jan 18, 2017 #
Road intervals 39:00 8.8 km (4:26 / km)
shoes: Asics 33-DFA
Dropped out at the same point as last year but didn't run until max this time. Wanted to be able to function later on today and knew I'd gone threw LT and LTP by the time I finished.
Always feels much harder running hard on a treadmill, but initial results looking very good compared the old data - with a shift down on both HR and lactic at most speeds (1/3 off most lactic readings).
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Path/Terrain 56:04 12.34 km (4:33 / km) +58m 4:26 / km
shoes: Salomon Sense Pro
Tuesday Jan 17, 2017 #
Path/Terrain 57:00 [2] 11.83 km (4:49 / km) +247m 4:22 / km
shoes: Salomon Sense Pro
From CSE round Holyrood, feeling a bit worse for wear.
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Path/Terrain 43:49 [2] 9.18 km (4:47 / km) +140m 4:26 / km
shoes: Asics Gel-Electro 33
Feeling much better, especially towards the end. Could maybe scrounge something out of tomorrows phys tests; although it'll be interesting seeing the sports scientist's reaction to the levels of lactic and [probably still] ethanol in the body.
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S+C/Drills/Plyo/Flex warm up/down 6:00 [2] 0.8 km (7:30 / km)
shoes: Asics Gel-Electro 33
Monday Jan 16, 2017 #
Road 24:22 [2] 5.45 km (4:28 / km) +40m 4:19 / km
shoes: Asics 33-DFA
With Jacob before gym.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics 33-DFA
Took things quite easy today, but still added on more weight as the main sets have halved.
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Road intervals 41:57 10.3 km (4:04 / km) +7m 4:04 / km
shoes: Asics 33-DFA
Quite tough post gym but just aimed to get the legs turning a bit. Phys testing this week has messed up the schedule. Stomach a bit dodgy towards the end. Plenty of familiar faces out tonight.
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