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Training Log Archive: Forest Demon

In the 30 days ending Nov 30, 2020:

activity	#	time	miles		km		+m
Run	19	17:08:00	121.69	(8:27)	195.84	(5:15)	2730
Strength and Conditioning	5	4:15:00
Swimming	7	2:50:24
Orienteering	1	29:32	4.23	(6:59)	6.8	(4:21)	50
Total	28	24:42:56	125.91		202.64		2780
[1-5]	26	20:27:56

1:51

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Monday Nov 30, 2020 #

12 PM

Swimming 31:01 [2]

400m
200m?
4x100m
4x50m

Think I lost count and did a 300 instead of a 200, it certainly felt quite a long way at the time

Sunday Nov 29, 2020 #

4 PM

Run 1:31:01 [2] 18.19 km (5:00 / km) +200m 4:45 / km
shoes: Waverider 24s

Same route as last week, slightly less good feels. Up the hill in the same time, but fading towards the end - a while since lunch though

Saturday Nov 28, 2020 #

4 PM

Run 48:50 [2] 9.43 km (5:11 / km) +115m 4:53 / km
shoes: Waverider 24s

At work in the morning, then hopped on my bike and zoomed down to MFD to try and do at least a rep of the Everest challenge.
Got there just in time to watch Callum start the final rep, ah well.

Instead, a long long time later, I got out for a run in the dark around Braid Drive. No headtorch, but a nice full moon to guide me

Friday Nov 27, 2020 #

5 PM

Swimming 29:35 [2]

400m
200m
4x100m
4x50m

Thursday Nov 26, 2020 #

5 PM

Run 26:46 [2] 4.7 km (5:42 / km) +60m 5:21 / km
shoes: Adizero RC 2

To/From gym

Strength and Conditioning 45:00 [0]

Limber 11

5x5 Back squat (20, 40, 60 warm-up, 80, 85, 90, 95, 100kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 110kg)

Wednesday Nov 25, 2020 #

6 PM

Run 27:10 [2] 4.1 km (6:38 / km) +40m 6:19 / km
shoes: Mudroc 290s

To/from intervals

Run 36:33 [4] 7.89 km (4:38 / km) +110m 4:20 / km
shoes: Mudroc 290s

Solo this week - a struggle to get going, a bit tired, and rather muddy on the loop. Got it done though, even if the pace was a little slower

3x7 minutes [1.5 minutes]
2x5 minutes [1 minute]

7 min reps: ~1.75km
5 min reps: ~1.25km

Either I need to eat more carrots, or my headtorch needs new batteries - rather gloomy tonight

Tuesday Nov 24, 2020 #

5 PM

Run 49:51 [2] 8.4 km (5:56 / km) +90m 5:38 / km
shoes: Waverider 24s

Easy (if breezy) round Braid Drive loop with Emily

Monday Nov 23, 2020 #

12 PM

Swimming 22:14 [2]

200m
4x100m
4x50m
4x25m

One week off and then it feels like being back at square one, woof.

Sunday Nov 22, 2020 #

10 AM

Run 1:27:33 [2] 18.14 km (4:50 / km) +195m 4:35 / km
shoes: Waverider 24s

Solo on a big loop to the South, a nice sunny morning to be out and about.
Just day dreaming away and time and distance seemed to pass by very quickly
Good feels

Saturday Nov 21, 2020 #

11 AM

Run 55:32 [3] 12.82 km (4:20 / km) +40m 4:16 / km
shoes: Waverider 24s

An out and back along the canal, having gotten lost in the hospital for the first 10 minutes.
Quite windy out, but moving well

Friday Nov 20, 2020 #

Note

All slots full when I went to book on Tuesday, so no swim for me. Can't say I was too sad about it

Thursday Nov 19, 2020 #

7 PM

Run 8:19 [2] 1.6 km (5:12 / km) +20m 4:54 / km
shoes: Waverider 24s

To/from the car

Orienteering 29:32 [3] 6.8 km (4:21 / km) +50m 4:11 / km
shoes: Waverider 24s

FwtN #4 - Liberton

Expertly planned by Louise and Mikey, was good stuff. Got most of the routes, missed a couple here and there but can't complain.

Feeling refreshed and like I could have been pushing a lot harder - glad to have taken it a bit easier past few days

Wednesday Nov 18, 2020 #

Note
(rest day)

Skipped intervals - it was raining, and I was tired.
Would rather miss a session or two than get ill from over doing it

Tuesday Nov 17, 2020 #

4 PM

Run 52:07 [2] 8.68 km (6:00 / km) +90m 5:42 / km
shoes: Waverider 24s

Easy with Emily round Braid Drive, feeling a bit wiped out still, and on the edge of something

Monday Nov 16, 2020 #

3 PM

Strength and Conditioning 1:00:00 [0]

With Emily, Katt, and Rona at Eden Rock.

Managed a few more tricky ones than last time, still massively outclassed by Katt though.

Cancelled the planned swim earlier in the day on account of being exceedingly knackered

Sunday Nov 15, 2020 #

9 AM

Run 1:51:42 [2] 16.1 km (6:56 / km) +640m 5:47 / km
shoes: Mudroc 290s

Pentlands with Stephen and Tom, a friend of his.

Bonaly, Capelaw, Allermuir, Castlelaw, Glencourse, Harbour, Bonaly + to and from Stephen's flat.

Longest run Tom had ever done, so it was a fairly chill affair for me, which certainly was very welcome - really feeling the legs from yesterday, and DOMS still lurking from Thursday gym.
Was very enjoyable to mosey along chatting, even got a cameo appearance from Ali and Cat, as well as Tessa a bit later on. She accused me of looking like I was doing hill reps, which was very complimentary, if completely inaccurate.

Very nice all round, and the weather stayed mostly good which was a bonus

Saturday Nov 14, 2020 #

11 AM

Run 30:00 [2] 6.0 km (5:00 / km)
shoes: Waverider 24s

A guess at time and distance of various warming up/down/jogging around happenings which I didn't bother with the watch for

Run 9:58 [4] 3.6 km (2:46 / km)
shoes: Waverider 24s

9x400m [~10 minutes]
This counts as an interval session, probably.

With the Edinburgh OAPs attempting a sub 2 hour marathon relay for Movember. All for a good cause, and we managed 1:52:41 which was nice.

If you want to read more, or even make a donation, here's the team link: https://movember.com/t/edinburghs-oaps

As far as I can recall, this was my first time on a track which was fun. I really wasn't sure if I could manage the prescribed 68 second laps, but all turned out well. Dying a bit by the end, but got myself round, and didn't need to drop down to 200m reps.

63, 64, 67, 67, 67, 68, 67, 67, 68

Friday Nov 13, 2020 #

6 PM

Swimming 22:00 [2]

200m
4x100m
4x50m
4x25m

Thursday Nov 12, 2020 #

6 PM

Run 25:42 [2] 4.6 km (5:35 / km) +60m 5:15 / km
shoes: Adizero RC 2

To and from the gym

Strength and Conditioning 45:00 [0]

Finally didn't feel horrendous thanks to a refreshing Coke Zero™ at the end of work

Limber 11

4x5 Back squat (20, 40, 60 warm-up, 80, 84, 90, 94kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 110kg)

4x5+5 Bulgarian Split Squat (28kg dumbbells)

This session brought to you by Coke Zero™, available in all your local supermarkets

Wednesday Nov 11, 2020 #

6 PM

Run 23:58 [2] 4.1 km (5:51 / km) +40m 5:34 / km
shoes: Mudroc 290s

To/from intervals

Run 38:25 [4] 8.82 km (4:21 / km) +125m 4:04 / km
shoes: Mudroc 290s

Intervals, with Callum again which was nice

4x6 minutes [1 minute]
Then a 2 minute rest because I was dying before:
2x4 minutes [1 minute]

Bit of a first rep hero and paid for it on the 4th when I went pop. Recovered a bit for the 5th, then the 6th was just a grind.
6 min reps: ~1.55km
4 min reps: ~1.07km

Then 5x50m sprinty guys at the end

Tuesday Nov 10, 2020 #

6 PM

Run 39:59 [2] 7.07 km (5:39 / km) +75m 5:22 / km
shoes: Waverider 24s

Easy with Emily, big loop round top Meadows, Causewayside and Cluny Gardens
Was fun :)

Monday Nov 9, 2020 #

12 PM

Swimming 24:22 [2]

50m Breaststroke
200m
4x100m
4x50m
4x25m

Sunday Nov 8, 2020 #

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, 2020 #

Note
(rest day)

Friday Nov 6, 2020 #

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
4x100m
4x50m
4x25m

Thursday Nov 5, 2020 #

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, 2020 #

6 PM

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

To/From intervals

Run 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, 2020 #

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, 2020 #

12 PM

Swimming 20:14 [2]

100m Breaststroke
4x100m
4x50m
4x25m

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!

Sunday Nov 1, 2020 #

9 AM

Run 1:30:14 [2] 16.15 km (5:35 / km) +340m 5:03 / km
shoes: Mudroc 290s

Met Matt at bottom of Marchmont road, then some wiggling around Blackford, then Braids, then more Blackford again.

Was nice, and saw 3/4 of the Dalkeith boys. The new ones, rather than the OGs.

Hip was fine, occasionally twinging but mainly okay. Just a bit tight

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