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Training Log Archive: Forest Demon

In the 7 days ending Oct 18:

activity # timemileskm+m
  Run3 1:46:56 13.42(7:58) 21.6(4:57) 250
  Strength and Conditioning1 45:00
  Intervals1 35:12 5.0(7:03) 8.04(4:23) 115
  Warm Up/Down1 24:22 2.54(9:37) 4.08(5:58) 40
  Total5 3:31:30 20.95 33.72 405
  [1-5]4 2:46:30

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MoTuWeThFrSaSu

Sunday Oct 18 #

11 AM

Run 57:31 [3] 12.55 km (4:35 / km) +100m 4:24 / km
shoes: Waverider 24s

Loop with some meadows and canal action, then back up the hill past Napier. Feeling decent

Saturday Oct 17 #

Note
(rest day)

Busy morning at work, finished 2 hours late in the end. So once we'd gone to the supermarket and it'd gotten dark already, I really couldn't be bothered getting out

Thursday Oct 15 #

6 PM

Run 17:10 [2] 3.04 km (5:39 / km) +30m 5:23 / km
shoes: Adizero RC 2

Jogging from work to the gym with my stuff.

Got there and did a warm-up, but just so unbelievably knackered and bailed.

Bumped into Rona so walked to Tesco with her, and ate a porkpie and a whole bag of jelly beans.
Felt a lot better after about 20 minutes, so think it was just a combo of a super busy day at work with not much lunch getting to me.

Wednesday Oct 14 #

6 PM

Warm Up/Down 24:22 [2] 4.08 km (5:58 / km) +40m 5:42 / km
shoes: Mudroc 290s

To/from intervals

Intervals 35:12 [4] 8.04 km (4:23 / km) +115m 4:05 / km
shoes: Mudroc 290s

6x5 minutes [1 minute]
1.27 - 1.32 km for first 4 reps, started flagging a bit and only did 1.22km for the last 2, but they did have the whole hill in them I suppose.

Still happy enough, further than the same session on the KF last year, which had less climb and people to run with

5x 50m sprinty guys at the end

Tuesday Oct 13 #

5 PM

Run 32:15 [2] 6.01 km (5:22 / km) +120m 4:53 / km
shoes: Mudroc 290s

Easy mosey through the Hermitage and up Blackford. Not a bad day once it had stopped raining

Monday Oct 12 #

9 AM

Strength and Conditioning 45:00 [0]

Limber 11

No queue for a rack ^_^

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

Forgot my chalk, silly boy.

Would have done split squats, but every bench in the vaults was full, so went home instead

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