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Training Log Archive: Forest Demon

In the 7 days ending Oct 11:

activity # timemileskm+m
  Run4 2:13:43 16.49(8:07) 26.54(5:02) 255
  Strength and Conditioning1 45:00
  Intervals1 31:10 4.29(7:16) 6.91(4:31) 90
  Warm Up/Down1 23:14 2.54(9:09) 4.09(5:41) 40
  Total5 3:53:07 23.33 37.54 385
  [1-5]5 3:08:07
averages - weight:77.1kg

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MoTuWeThFrSaSu

Sunday Oct 11 #

11 AM

Run 41:21 [3] 8.75 km (4:44 / km) +35m 4:38 / km
shoes: Waverider 24s

To the meadows, 5km tempo thing (19:24), back home

Friday Oct 9 #

6 PM

Run 29:50 [2] 5.68 km (5:15 / km) +65m 4:58 / km
weight:77.1kg shoes: Waverider 24s

Easy around the meadows, saw someone being copiously sick. Based on the colour she'd had one bowl too many of Tubby Custard, so hopefully Noo-Noo was on his way to tidy up

Thursday Oct 8 #

6 PM

Run 20:00 [2] 3.5 km (5:43 / km) +65m 5:14 / km
shoes: Adizero RC 2

To/from the gym. Bumped into the old man out turfing, classic Crawdog

Strength and Conditioning 45:00 [0]

Gym, not *with* Rona of course, but she was nearby for much of the session.

Limber 11

Big boy queue for a rack

5x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 95, 100kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)

Good to get triple figure squat again, feeling strong under the bar. Need chalk next week for the deadlift, grip was going a bit with the sweaty hands

Wednesday Oct 7 #

6 PM

Warm Up/Down 23:14 [2] 4.09 km (5:41 / km) +40m 5:25 / km
shoes: Mudroc 290s

To/from intervals

Intervals 31:10 [4] 6.91 km (4:31 / km) +90m 4:14 / km
shoes: Mudroc 290s

3x9 minutes [2 minutes]
~2.2km for each rep

5x 50m sprinty guys at the end

Tuesday Oct 6 #

6 PM

Run 42:32 [2] 8.61 km (4:56 / km) +90m 4:42 / km
shoes: Waverider 24s

Got some new kicks, so had to go for a test drive.

Verdict: Fresh AF

Monday Oct 5 #

Note
(rest day)

No gym today, extra sleep for me

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