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Training Log Archive: Bashman

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Path/Terrain7 4:43:02 39.23(7:13) 63.13(4:29) 910
  Road6 2:59:46 25.54(7:02) 41.1(4:22) 228
  S+C/Drills/Plyo/Flex1 50:00
  Track1 26:00 3.37(7:43) 5.42(4:48) 2
  Total12 8:58:48 68.13 109.64 1140
  [1-5]12 8:08:48

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

7 AM

Road 19:44 [2] 4.21 km (4:41 / km) +67m 4:21 / km
shoes: Salomon Sense Pro 2

Ante
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1 PM

Path/Terrain warm up/down 16:17 [2] 3.09 km (5:16 / km) +34m 5:00 / km
shoes: Inov-8 Mudclaw 300

Path/Terrain race 30:20 intensity: (25:20 @4) + (5:00 @5) 8.65 km (3:30 / km) +172m 3:11 / km
shoes: Inov-8 Mudclaw 300

Running Shop Winter XC - Balgownie

A bit of a weird one. Knew from the word go it'd be a solo effort but then got round to the top of the first loop and noticed the sign was pointing the wrong way. Decided not to risk it and so did the down and back up, extra 700m loop, only to find myself in last place, not surprised at all.

So spent the rest of the race catching back up before a sprint finish with the leader to dip him on the line. Worked a lot harder this way anyway so was quite nice, but generally pretty tired and romping round in mudclaws didn't help either. Good tempo run then, if anything, with a nice sprint finish.
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Path/Terrain warm up/down 5:25 [2] 1.18 km (4:36 / km) +10m 4:24 / km
shoes: Inov-8 Mudclaw 300

Saturday Dec 2, 2017 #

8 AM

Path/Terrain 29:33 [2] 6.34 km (4:40 / km) +61m 4:27 / km
(sick) shoes: Salomon Sense Pro 2

Ante
Still pretty groggy.
.
4 PM

Road 30:31 [2] 5.77 km (5:17 / km) +48m 5:05 / km
shoes: Salomon Sense Pro 2

Easy
Alfie slowing things down considerably.
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Friday Dec 1, 2017 #

Note

Leaving at the one run a day until this cold subsides. Mainly because I don't really feel like I can breath through my phlegmy glands before breakfast.
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11 AM

Road intervals 1:09:03 intensity: (39:03 @2) + (20:00 @4) + (10:00 @5) 17.88 km (3:52 / km)
shoes: Asics Dynaflyte

Tempos - 3 x 10min [3min]
Tough one but had Robbie to drag me along. Turned round a few seconds before he did at half way through each rep so had a good push, first to stay away and then to keep with him. Icy conditions slowly melted, planned to do the 3km as the last rep but was cancelled in the end. Happy with that, still a bit coldy but happy that I risked it. Hopefully this shows it wasn't effecting me today.
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Thursday Nov 30, 2017 #

1 PM

Path/Terrain 1:00:51 [2] 13.72 km (4:26 / km) +332m 3:57 / km
shoes: Inov-8 Mudclaw 300

Steady
With Robbie from Banchory round some lower tracks in a very wintry, snowy Scolty. Very phlegmy but not feeling too bad otherwise. Nice chat made the run fly by.
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Wednesday Nov 29, 2017 #

2 PM

Path/Terrain 19:19 [2] 3.93 km (4:55 / km) +11m 4:51 / km
(sick) (rest day) shoes: Salomon Sense Pro 2

Easy
WU for long run turned into the run for today. Bad migrane, not really with it, so headed home after getting to DVC and leaving a note.

Tuesday Nov 28, 2017 #

2 PM

Path/Terrain 31:00 [2] 7.14 km (4:20 / km) +84m 4:06 / km
shoes: Salomon Sense Pro 2

Easy
With Jacob. Nice sunny bog loop.
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6 PM

Path/Terrain warm up/down 20:32 [2] 4.51 km (4:33 / km)
shoes: Salomon Sense Pro 2

Path/Terrain 10:10 [3] 1.36 km (7:29 / km) +55m 6:13 / km

Path/Terrain 2:59 [3] 0.57 km (5:14 / km) +1m 5:11 / km

Track 26:00 [3] 5.42 km (4:48 / km) +2m 4:47 / km

Parlauf - 12x400m [~65s]
Paired with Euan G who was flying today. Icy on the corners and generally dead legs plus onset of cold, so not feeling or moving well. Nice final session at meadowbank regardless.

Road warm up/down 13:47 [2] 2.57 km (5:21 / km) +58m 4:49 / km
shoes: Salomon Sense Pro 2

Monday Nov 27, 2017 #

8 AM

Path/Terrain 56:36 [2] 12.64 km (4:29 / km) +150m 4:14 / km
shoes: Salomon Sense Pro 2

Easy
Standard recovery. Not feeling anything longer.
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4 PM

Road 37:24 [2] 8.69 km (4:18 / km) +30m 4:14 / km
shoes: Asics Dynaflyte

Easy
Before gym with Alex and Skunk. Quite tired.
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S+C/Drills/Plyo/Flex 50:00 [0]

6 PM

Road warm up/down 9:17 [2] 1.97 km (4:42 / km) +25m 4:26 / km
shoes: Asics Dynaflyte

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