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Training Log Archive: Forest Demon

In the 7 days ending Nov 8:

activity # timemileskm+m
  Run3 1:56:14 14.51(8:01) 23.35(4:59) 345
  Strength and Conditioning2 1:45:00
  Swimming2 41:12
  Intervals1 34:01 4.97(6:51) 8.0(4:15) 105
  Warm Up/Down1 24:05 2.55(9:27) 4.1(5:52) 40
  Total7 5:20:32 22.03 35.45 490
  [1-5]6 3:35:32

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Sunday Nov 8 #

11 AM

Run 38:55 [4] 9.35 km (4:10 / km) +180m 3:48 / km
shoes: Mudroc 290s

A solo "Braids XC" outing.

Rather muddy, and pissing down for the first lap. Probably should have done more than a 500m jog for a warm-up, but I couldn't be bothered.

Rudely interrupted by some horses on the 2nd lap, so had to stand in a gorse bush for 40 seconds to avoid death by hoof. Paused the watch, but threw me off the rhythm a bit.
Probably means I should say 39:35 for the time, but I'm not gonna.

Relatively happy, I'm sure I would've been quicker if it'd been at the actual race. Will have to wait for next year!

Saturday Nov 7 #

(rest day)

Friday Nov 6 #

6 PM

Swimming 20:58 [2]

Some twat had locked their cable lock around my rear brake cable which was a little frustrating. Fortunately had an allen key to hand to take off/reattach the cable, and managed to get to the pool just in time to fit this in.

100m Breaststroke

Thursday Nov 5 #

6 PM

Run 30:00 [2] 4.9 km (6:07 / km) +50m 5:50 / km
shoes: Adizero RC 2

To the gym the long way, and then shuffling back via Tesco.
Near miss in the meadows from a firework, dangerous business

Strength and Conditioning 45:00 [0]

Feeling a bit knackered. Need to rethink how prep/fuel for this, because it's a bit of a struggle after work every time

Limber 11

3x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90kg)
3x5 Deadlift (60 warm-up, 80, 90, 100g)

Wednesday Nov 4 #

6 PM

Warm Up/Down 24:05 [2] 4.1 km (5:52 / km) +40m 5:36 / km
shoes: Mudroc 290s

To/From intervals

Intervals 34:01 [4] 8.0 km (4:15 / km) +105m 3:59 / km
shoes: Mudroc 290s

Intervals, very excitingly this week with guest stars Mikey and Callum.

3x10 minutes [2 minutes]
With Callum on my shoulder for it all (apart from when he fell in a hole). Amazing how much easier it is to push with others around, felt really good.

World's grimmest headwind up the hill, but was working well. >2.5km for the 1st and 3rd reps, 2nd 100m shorter due to double hill

5x50m sprinty guys at the end

Tuesday Nov 3 #

6 PM

Run 47:19 [2] 9.1 km (5:12 / km) +115m 4:53 / km
shoes: Waverider 24s

Easy round Braid Drive in the dark.
Some extremely domsy arms, but luckily don't need them to run

Monday Nov 2 #

12 PM

Swimming 20:14 [2]

100m Breaststroke

Less pool water in the lungs, fewer moments of abject panic. Nice.
5 PM

Strength and Conditioning 1:00:00 [0]

With Emily and Katt at Eden Rock. First time I'd been, it's a cool place, figuratively and also literally.

Good fun, long time since I last climbed. Doms incoming!

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