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Training Log Archive: Bashman

In the 7 days ending Nov 19:

activity # timemileskm+m
  Path/Terrain10 8:44:59 67.28(7:48) 108.28(4:51) 1823
  Road3 2:18:34 20.28(6:50) 32.64(4:15) 139
  Track1 16:10 2.71(5:58) 4.37(3:42)
  Total13 11:19:43 90.28(7:32) 145.29(4:41) 1962

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MoTuWeThFrSaSu

Sunday Nov 19 #

11 AM

Path/Terrain 1:34:59 [2] 18.19 km (5:13 / km) +444m 4:39 / km
shoes: Salomon Sense Pro 2

Easy
Run home via Capelaw with Oleg for the first 60 post EoSC control hanging. Feeling pretty run down and sleepy.
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Saturday Nov 18 #

8 AM

Path/Terrain 21:23 [2] 4.69 km (4:33 / km) +6m 4:32 / km
shoes: Salomon Sense Pro 2

1 PM

Path/Terrain 19:08 [2] 3.33 km (5:45 / km) +72m 5:12 / km
shoes: Icebug Acceleritas4

Path/Terrain race 31:33 [5] 9.35 km (3:22 / km) +195m 3:03 / km
shoes: Icebug Acceleritas4

Braids XC
Very happy given the state of my legs, and really felt I had to work for it today. Boxed in at the start and uncomfortably squeezed my way to the chasing pack. Soon settled down a bit but still a constant battle with Ross G, Tom M and Ewan G at a constant distance behind a flying Eoin L. Really hurt up the second climb but think everyone felt the same and didn't lose much.

Managed to pull a bit of a gap on the second descent and hold it out till the end, with a good dosage of anxious glances back and hearing footsteps. Time a big improvement on last year (32:50) - having a lovely, egotistic time going back and comparing today to past years. Plus medalling on Braids is certainly a ticked box on my uni to do list, so a good day out.
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Path/Terrain 10:20 [2] 2.16 km (4:47 / km) +22m 4:33 / km
shoes: Icebug Acceleritas4

Friday Nov 17 #

7 AM

Path/Terrain 59:29 [2] 12.53 km (4:45 / km) +106m 4:33 / km
shoes: Salomon Sense Pro 2

5 PM

Path/Terrain 30:05 [2] 6.59 km (4:34 / km) +59m 4:22 / km
shoes: Salomon Sense Pro 2

Thursday Nov 16 #

12 PM

Path/Terrain 30:50 [2] 6.39 km (4:49 / km) +95m 4:29 / km
shoes: Salomon Sense Pro 2

Easy
Slept in today, no gym but needed the lie in. Lovely day on blackford.

Accidentally raked up some miles in the last rolling seven, was wondering why legs have been so tired. Knees weak arms are heavy from lack of gym recently, needing to catch up with prehab exercises or there'll be some patella tendonitis round the corner soon....
.
6 PM

Road warm up/down 24:24 [2] 5.02 km (4:52 / km)
shoes: Asics Dynaflyte

Track intervals 16:10 intensity: (2:00 @3) + (2:30 @4) + (11:40 @5) 4.37 km (3:42 / km)
shoes: Asics Dynaflyte

10 x 400m [30s, more like 28s]
Tough one but over quickly, so quite easy mentally. Needed it, was considering calling it off on the jog over. Alex leading out for 8, save for a second wind on the 7th. Otherwise mostly tucked in behind jonny.
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Road warm up/down 22:24 [2] 4.15 km (5:24 / km) +71m 4:59 / km
shoes: Asics Dynaflyte

Wednesday Nov 15 #

7 AM

Road 20:43 [2] 4.74 km (4:22 / km) +16m 4:18 / km
shoes: Asics Dynaflyte

Ante
.
2 PM

Path/Terrain long 1:50:33 intensity: (1:10:33 @2) + (40:00 @3) 20.28 km (5:27 / km) +600m 4:45 / km
shoes: Salomon Sense Pro 2

Long
With EUOC, quite nice but very tired all over.
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Tuesday Nov 14 #

7 AM

Path/Terrain 42:51 [2] 9.13 km (4:42 / km) +137m 4:22 / km
shoes: Salomon Sense Pro 2

Ante
Started with Ewan, nice outside.
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5 PM

Path/Terrain 44:14 [3] 9.47 km (4:40 / km) +57m 4:32 / km
shoes: Salomon Amphib

Easy
Social one with euoc and a few stops to chat to various people. Feeling really tired.
.

Monday Nov 13 #

7 AM

Path/Terrain 29:34 [2] 6.17 km (4:47 / km) +32m 4:40 / km
shoes: Salomon Sense Pro 2

Ante
.
9 AM

Road warm up/down 10:01 [2] 2.38 km (4:12 / km) +2m 4:11 / km
shoes: Asics Dynaflyte

Road tempo 45:17 intensity: (15:17 @3) + (15:00 @4) + (15:00 @5) 13.02 km (3:29 / km) +44m 3:25 / km
shoes: Asics Dynaflyte

Progression 45
Best one yet, running with Antonio. 7km very relaxed cruising before we changed gear and hit some comfortably hard final kms. Hit a 16 min 5km so essentially a PB, very nice and very happy with how easy this felt. Good camp completed.
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Road warm up/down 15:45 [2] 3.33 km (4:44 / km) +6m 4:42 / km
shoes: Asics Dynaflyte

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