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Training Log Archive: Bashman

In the 7 days ending Aug 20:

activity # timemileskm+m
  Path/Terrain8 8:55:48 60.54(8:51) 97.43(5:30) 3692
  S+C/Drills/Plyo/Flex12 3:50:00
  Road7 3:33:23 27.43(7:47) 44.15(4:50) 208
  Cycling2 1:24:36
  Total21 17:43:47 87.97 141.58 3900
  [1-5]15 13:28:47

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Sunday Aug 20 #

7 AM

Path/Terrain 11:54 [2] 2.47 km (4:49 / km) +3m 4:47 / km
shoes: Salomon Sense Pro 2

Ante
Feeling tired.
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S+C/Drills/Plyo/Flex 10:00 [0]

11 AM

Cycling 25:00 [0]

Ladybank to Strathmiglo
Barely breathing, trying to conserve the legs for the race.
.
12 PM

Road warm up/down 18:25 [2] 3.47 km (5:18 / km) +62m 4:52 / km
shoes: Salomon Amphib

WU
.

Path/Terrain race 1:23:15 intensity: (1:03:15 @4) + (20:00 @5) 17.04 km (4:53 / km) +839m 3:55 / km
shoes: Salomon Amphib

Lomonds Of Fife Hill Race
Wasn't sure about this one given a big week and risk associated with my knee but decided it was worth going for a steadier run nevertheless. Start was very tame, nice and refreshing. Through the first downhill km in 3:40 and the guy I was with pointed out it was fast. This is why hill racing is great, no one flying off the gun.
Hit the climb and legs were weak, so controlled the pace and allowed Ben Hukins ahead when we hit some steeper stuff. I regretted my shoe choice once we hit the terrain but they weren't too bad either. Not as bad as Ben was at bashing through the stuff anyway, so pulled away before the road much to my surprise and began to chill at the front.
Avoided looking back up East Lomond but assumed I was far ahead. Then I hit the top and he was 20m behind, damn. Gave it some on the descent but he was good and the flatter bit back to the road suited him well too. I kept calm, had a drink and began picking away at the next gradual ascent up West Lomond. Thankfully no wind today and an easier course variation made this not too bad and I retained a small gap. He reeled me in by the top though as I faffed with a much needed gel so I began to prepare for a tough finish.
Then the descent came, and the map doesn't do it justice. On my ass almost instantly, no point trying to stay up, and sliding down the slope for a good two minutes. I thought about grazes like I've had before, but today felt different, it wasn't hurting, even in short shorts. So I carried on and put 30s into Ben. Round the Bonnet Stane and up the final savage 100m climb. Thankfully Ben must have been even more tired than me as I walked a good chunk of it.
Across the slope I wasn't sure where to enter the forest. Took the map out, hesitated for a good 30s, and then spotted the exit. Looked across and Ben was at the right height but most likely struggling with the terrain again. Nevertheless put a bit of effort in on the last few km back and ended up comfortably clear by a minute, and another in front of Al Anthony.
Very happy with that, think the cycling in took a bit out the legs and the general big week was going to make things hard. Technically a new record and even though the new course was longer, it missed a lot of technical stuff so hard to compare. Peoples times look similar if not slower to previous years so it's a maybe... Looking good for the next few weekends of racing now anyway. Finished to discover my ass was in fact not safe after the descent and had been grazed to a hellish grass burn that made for a very uncomfortable next 24 hours. Worth it for the win.
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Road warm up/down 5:33 [2] 1.01 km (5:31 / km) +6m 5:22 / km
shoes: Salomon Amphib

WD Shuffling
.
4 PM

Cycling 59:36 [1]

Easy
A bit harder than the morning so worth logging i.m.o. No trains from Ladybank so headed over to Lochgelly, stopping to pick Andyroo up on the way. Cycling was grim because one usually has to sit down on the seat, which wasn't very comfortable considering I'd now lost a few layers of skin from my ass.

22.5km, 150m.
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7 PM

Road 54:15 [2] 11.62 km (4:40 / km) +11m 4:39 / km
shoes: Asics 33-DFA

Easy
To the airport to meet Fiina. Horrible first few km getting the ass moving again and holding off two stitches at the same time. Time was passing slowly and I began to consider bailing onto a bus. Things got better though and moving well towards the end. Ass still sore though. Couldn't sit down for the next 24 hours :-(
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Saturday Aug 19 #

7 AM

Path/Terrain 29:14 [2] 6.42 km (4:33 / km) +34m 4:26 / km
shoes: Salomon Sense Pro 2

Ante
Feeling quite good, kept it relaxed though.
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S+C/Drills/Plyo/Flex 20:00 [0]

4 PM

Road warm up/down 11:00 [2] 2.2 km (5:00 / km)
shoes: Salomon Amphib

S+C/Drills/Plyo/Flex 20:00 [0]

5 PM

Path/Terrain 34:04 [2] 7.38 km (4:37 / km) +124m 4:15 / km
shoes: Salomon Amphib

Easy
Through the bog after nobody showed at DVC. Feeling fairly flat but waking up towards the end with some slow strides. New shoes are a dream, really cool and surprisingly grippy for Salomon.
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Friday Aug 18 #

8 AM

Road 1:01:37 [2] 12.49 km (4:56 / km) +50m 4:50 / km
(rest day) shoes: Salomon Sense Pro 2

Ante
Round WoL and a bit of a weird ending to make up 60. Legs pretty wrecked, weather pretty dreich.
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S+C/Drills/Plyo/Flex 20:00 [0]

6 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Thursday Aug 17 #

8 AM

Road 20:08 [2] 4.66 km (4:19 / km) +14m 4:15 / km
shoes: Salomon Sense Pro 2

Ante
.

S+C/Drills/Plyo/Flex 20:00 [0]

6 PM

Path/Terrain 42:01 intensity: (36:01 @2) + (6:00 @5) 9.13 km (4:36 / km) +200m 4:09 / km
shoes: Salomon Sense Pro 2

Easy + Hills
Had a few more reps in mind because legs were feeling much better than expected after yesterday, but soon died off and chilled for a few miles instead. Chucked in 4 x 60s, 30s hills at the end for the hell of it. Core followed, then up and down the seat scrambling on the way up with Jacob and Greg, before jogging back to the flat.
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S+C/Drills/Plyo/Flex 20:00 [0]

8 PM

Road warm up/down 11:46 [2] 2.42 km (4:52 / km) +5m 4:49 / km
shoes: Salomon Sense Pro 2

Wednesday Aug 16 #

6 AM

S+C/Drills/Plyo/Flex 20:00 [0]

1 PM

Path/Terrain long 3:24:54 [2] 28.2 km (7:16 / km) +1985m 5:22 / km
shoes: Inov-8 Mudclaw 300

Skyline+Scramble
With Oleg for a very chilled skyline, starting off with a scramble up Caerketton crags. A bit worried about incoming rain and tired legs to begin with. The rain hit hard and it was a fairly grim first two hours, with some death-hail rain equivalent on the kips ft. the strongest wind I've experienced. Things were much better on the way back, just fading a bit towards the end as is the norm. Legs pretty much indifferent at the finish to when starting though.
.

Tuesday Aug 15 #

8 AM

Road 30:39 [2] 6.29 km (4:52 / km) +60m 4:39 / km
shoes: Asics Gel-Electro 33

Ante
.

S+C/Drills/Plyo/Flex 20:00 [0]

1 PM

Path/Terrain 1:01:04 [2] 12.05 km (5:04 / km) +310m 4:29 / km
shoes: Asics Gel-Electro 33

Easy
Up and down Carn Mon Earn with Dad and Alfie. His first longer run in a while so was surprised at his pace! Knee good and taps aff sunshine, nice route as well.
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5 PM

S+C/Drills/Plyo/Flex 20:00 [0]

Monday Aug 14 #

8 AM

S+C/Drills/Plyo/Flex 20:00 [0]

11 AM

Path/Terrain 1:09:22 intensity: (1:01:22 @2) + (8:00 @4) 14.74 km (4:42 / km) +198m 4:25 / km
shoes: Asics Gel-Electro 33

Easy
On Kincorth and Tullos Hills in Aberdeen. Wet but warm weather. Legs still not budging from the effect of doing maintenance exercises on top of DOMS. Loosened off eventually to do 16 x 30s strides with 60s recoveries, going down by 15s every 5 because it was taking too long. Stride pace hardly faster than tempo pace today. Ah well, legs turned a bit faster and hopefully do some good. Interesting trails but the various smells from the nearby factories meant I might not be returning there anytime soon.
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7 PM

S+C/Drills/Plyo/Flex 20:00 [0]

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