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Training Log Archive: Forest Demon

In the 7 days ending Sep 27:

activity # timemileskm+m
  Run2 1:14:05 7.29(10:09) 11.74(6:19) 175
  Strength and Conditioning1 45:00
  Intervals1 28:18 4.04(7:00) 6.5(4:21) 80
  Warm Up/Down1 24:07 2.49(9:41) 4.01(6:01) 40
  Total4 2:51:30 13.83 22.25 295
  [1-5]3 2:06:30

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MoTuWeThFrSaSu

Saturday Sep 26 #

3 PM

Strength and Conditioning 45:00 [0]

Ideally would have gone yesterday to gym, but all the slots were gone when I looked on Wednesday. Gonna have to start setting an alarm to book it ;_;

Queue for a rack, but nothing too painful

Limber 11

4x5 Back Squat (20, 40, 60 warm-up, 80, 84, 90, 90kg)
3x5 Deadlift (60 warm-up, 80, 90, 100kg)

3x5+5 Bulgarian Split Squat (26kg dumbbells)
3x5+5 Single Arm Row (30kg dumbbell)

Friday Sep 25 #

6 PM

Run 42:45 [2] 6.51 km (6:34 / km) +130m 5:58 / km
shoes: Adizero RC 2

With Emily, a bit of Hermitage and then up to the top of Blackford to catch the sunset.

Thursday Sep 24 #

Note

Driving to Dundee and back in the evening = no time for a run.

Always time to squeeze in a McDonald's though :)

Wednesday Sep 23 #

6 PM

Warm Up/Down 24:07 [2] 4.01 km (6:01 / km) +40m 5:44 / km
shoes: Mudroc 290s

To/From intervals

Intervals 28:18 [4] 6.5 km (4:21 / km) +80m 4:06 / km
shoes: Mudroc 290s

Intervals on the old Hermitage golf course.

3x8 minutes [2 minutes]
~2km for each rep, 3rd rep a little shorter due to doing the hill twice

5x 50m sprinty guys at the end

Tuesday Sep 22 #

6 PM

Run 31:20 [2] 5.23 km (5:59 / km) +45m 5:45 / km
shoes: Adizero RC 2

With Emily, just a short lap of the Grange was all the time we had.
Nice though, and legs good

Monday Sep 21 #

Note
(rest day)

Lazy day, legs tired from the weekend

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