Training Log Archive: BashmanIn the 7 days ending May 14, 2017:
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Sunday May 14, 2017 #
Path/Terrain 2:02:09 25.45 km (4:48 / km) +500m 4:22 / km
shoes: Salomon Sense Pro 2
B, B, AS with Trim, Ali and Tam for a bit. Working well, with a good pace up hills. Very warm, nice morning. Legs good.
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Saturday May 13, 2017 #
Path/Terrain 35:41 [2] 6.37 km (5:36 / km) +120m 5:07 / km
shoes: Asics Gel-Electro 33
Lap of the seat with Fiina. Pouring down with rain to begin with, and then surrounded by cloud for the second half. Legs good. Very proud of the pace graph for the 5th km, textbook stuff.
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Road 58:39 15.54 km (3:47 / km) +128m 3:38 / km
shoes: Asics Gel-Electro 33
Not too up for this beforehand but legs got moving once out the door. WU to the other side of the tunnel, a few mobility exercises and then into some efforts. Varied combinations of 40s, 60s and 120s with one final effort up from King George V Park to George Street after a pit stop in Tesco. Trying to keep the recoveries at good pace as well, at the expense of some relatively slower rep paces. Ah well, legs turning well which was what mattered today, and quite easy to keep a good rhythm compared to yesterday. Helps that the calf is loosening off now.
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Friday May 12, 2017 #
Path/Terrain 43:15 [2] 9.22 km (4:41 / km) +60m 4:33 / km
shoes: Asics Gel-Electro 33
With Ewan round the meadows and links, calf loosening off nicely but generally hard to keep a rhythm this morning.
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Road 31:20 [3] 7.57 km (4:08 / km) +125m 3:49 / km
shoes: Salomon Sense Pro 2
Nice loop on some lesser-trodden roads post-exam, pre-curry. Legs feeling very good so threw in some strides towards the end. Ankles noticeably worn from working hard in the heather yesterday though.
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Thursday May 11, 2017 #
Road warm up/down 10:11 [2] 2.09 km (4:52 / km) +19m 4:39 / km
shoes: Asics Gel-Electro 33
S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics Gel-Electro 33
Maintenance with some jumps thrown in, calf very tight.
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Road warm up/down 9:06 [2] 2.0 km (4:33 / km) +25m 4:17 / km
shoes: Asics Gel-Electro 33
Path/Terrain 1:22:53 12.58 km (6:35 / km) +799m 5:00 / km
shoes: Salomon Sense Pro 2
Nice with Oleg in the evening sun, vest weather and just a little bit breezy from the east. A few big climbs thrown in, everything feeling good except a very tight singular calf from yesterday. Bone dry underfoot so could get away in Salomons to save the legs a bit.
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Wednesday May 10, 2017 #
Path/Terrain 31:30 [3] 5.93 km (5:19 / km) +33m 5:10 / km
shoes: Salomon Sense Pro 2
Nice with Fiina on the meadows in the morning sun.
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Road 1:00:01 16.32 km (3:41 / km) +80m 3:35 / km
shoes: Asics Gel-Electro 33
Backwards extended WoL loop in some very warm evening sun. Few little extensions to avoid stopping and bump it up to an hour. Legs turning very well, not much effort put in whatsoever. 10 x 20s surges, 1 every 2mins in the second half.
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Road warm up/down 6:02 [1] 1.12 km (5:24 / km)
shoes: Asics Gel-Electro 33
Tuesday May 9, 2017 #
Path/Terrain 31:14 [3] 6.74 km (4:38 / km) +159m 4:09 / km
shoes: Asics Gel-Electro 33
Lap of the seat with the new favourite extra loop, gorgeous weather and everything feeling really good.
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S+C/Drills/Plyo/Flex 20:20 [1] 1.81 km (11:15 / km)
shoes: Asics Gel-Electro 33
On holyrood park, now rather than before my exam this morning.
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Path/Terrain warm up/down 6:52 [2] 1.38 km (4:58 / km) +37m 4:23 / km
shoes: Asics Gel-Electro 33
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S+C/Drills/Plyo/Flex 20:00 [0]
shoes: Asics Gel-Electro 33
Quick maintenance set.
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Path/Terrain 1:03:06 [2] 13.62 km (4:38 / km) +161m 4:22 / km
shoes: Asics Gel-Electro 33
Nice with some lovely boys on yet another flat seat loop. Taps aff in the sun, absolutely roasting day! Legs good but hayfever kicking in a bit.
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Monday May 8, 2017 #
Path/Terrain 1:30:47 [2] 18.92 km (4:48 / km) +250m 4:30 / km
shoes: Asics Gel-Electro 33
Maximum loopage round the standard route, both feet battered and bruised from yesterday, and knee a bit twisted, but otherwise muscles responding well. Could have kept trotting at this pace for the rest of the day. Huge breakfast and day of revision awaited my return, so perhaps that's why I was so keen to extend it. Nippy morning but still a very much bone-dry Edinburgh.
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