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Training Log Archive: Bashman

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Path/Terrain8 6:50:58 54.49(7:32) 87.7(4:41) 905
  Road5 4:02:24 34.52(7:01) 55.56(4:22) 499
  S+C/Drills/Plyo/Flex1 50:00
  Total13 11:43:22 89.02 143.26 1403
  [1-5]13 10:53:22

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Road long 1:32:30 [2] 20.86 km (4:26 / km) +308m 4:08 / km
shoes: Salomon Sense Pro 2

Long
Home from my brothers after dropping off the car. Nice frosty and sunny morning but wasn't too excited about the prospect of running today.
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Saturday Dec 9, 2017 #

7 AM

Path/Terrain 19:01 [2] 4.03 km (4:43 / km) +31m 4:32 / km
shoes: Salomon Sense Pro 2

Ante
Pre exam shake out.
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1 PM

Path/Terrain warm up/down 11:02 [2] 2.38 km (4:38 / km) +46m 4:13 / km
shoes: Asics Spikes

Path/Terrain race 31:59 [5] 9.56 km (3:21 / km) +130m 3:08 / km
shoes: VJ Bold (2017)

East XC Champs - Livingston - Senior Men - 14th
After a rushed WU we were off quite comfortably round the first loop. Stuck in with Jonny behind Eoin and Tom M and took over a few quick starters. Soon I began to fade though and Jonny, and everyone else got away. Hit the second lap with Aidan T and overtook him on the climb. Got away but then stomach began to get very uncomfortable. Had huge gaps ahead to Mike C and behind to Aidan so just settled down and cruised the rest until the final top. Aidan then appeared out of nowhere and overtook me in a different gear. Struggled into the finish with horrible pains and soon recovered feeling like I hadn't even raced in the leg department...
Not too bothered, never get in a good race after exams and training hasn't been too focussed recently. Will taper properly and focus for Inter Districts.
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Path/Terrain 15:01 [2] 2.55 km (5:54 / km) +25m 5:37 / km
shoes: VJ Bold (2017)

4 PM

Path/Terrain 28:39 [2] 5.73 km (5:00 / km) +29m 4:53 / km
shoes: Salomon Sense Pro 2

Friday Dec 8, 2017 #

7 AM

Road 47:40 [2] 10.45 km (4:34 / km) +45m 4:28 / km
shoes: Asics Dynaflyte

Ante
On WoL after a while away. There's evidently been some changes. Really cold, dark morning - took me a good 2km to warm up.
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12 PM

Path/Terrain 35:47 [2] 8.05 km (4:27 / km) +34m 4:21 / km
shoes: Salomon Sense Pro 2

Easy
With Tim, Ali and Dan on a sunny, crisp meadows. Few accelerations to finish up before tomorrow. Exam/race combo never goes too well but we'll see.
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Thursday Dec 7, 2017 #

6 PM

Path/Terrain intervals 53:07 intensity: (38:07 @2) + (5:00 @3) + (10:00 @4) 12.41 km (4:17 / km) +9m 4:16 / km
shoes: Salomon Sense Pro 2

Long WU -> Fartlek
A bit hungover this morning but missed gym sesh fixed the legs nicely. 10 x 60s [30s] after a good WU with Ewan/Tim/Felly. Legs nit really turning on the slippery grass.
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Wednesday Dec 6, 2017 #

7 AM

Road 22:27 [2] 4.61 km (4:52 / km) +15m 4:47 / km
shoes: Asics Dynaflyte

Ante
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2 PM

Path/Terrain 1:28:19 [2] 15.8 km (5:35 / km) +447m 4:54 / km
shoes: Inov-8 Mudclaw 300

Long
Legs still sucking. Quite nice though with Dalkeith to finish.
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Tuesday Dec 5, 2017 #

7 AM

Path/Terrain 48:12 [2] 9.74 km (4:57 / km) +82m 4:45 / km
shoes: Salomon Sense Pro 2

Ante
With Jacob, and Ewan for the first bit. Legs aching, R hamstring still a bit pulled.
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5 PM

Path/Terrain warm up/down 23:19 [2] 4.3 km (5:26 / km) +6m 5:23 / km
shoes: Salomon Amphib

Path/Terrain intervals 35:00 intensity: (5:00 @2) + (20:00 @4) + (10:00 @5) 9.38 km (3:44 / km) +4m 3:43 / km
shoes: Salomon Amphib

EUOC Intervals - 6 x 5mins [1min]
Legs ruined but ground it out.
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Path/Terrain 4:24 [2] 0.73 km (6:01 / km) +4m 5:52 / km
shoes: Salomon Amphib

Path/Terrain warm up/down 17:08 [2] 3.04 km (5:38 / km) +59m 5:08 / km
shoes: Salomon Amphib

Monday Dec 4, 2017 #

4 PM

Road 1:09:59 [3] 17.7 km (3:57 / km) +106m 3:50 / km
shoes: Asics Dynaflyte

Steady
With Trim round Portobello loop. Pulled my hamstring almost immediately in the cold and never really easy. Good chat and time flew by though. Gym seemed to help the hammy a bit after.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Asics Dynaflyte

6 PM

Road warm up/down 9:48 [2] 1.94 km (5:04 / km) +25m 4:45 / km
shoes: Asics Dynaflyte

WD
Back with Brutus and Alex.
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