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Nov 2021
1:16pm, 5 Nov 2021
54,780 posts
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Velociraptor
I have unplanned quality to declare. I hate long training runs even more than I hate speedwork, but I set out today to do 10 miles and squeezed out a little more than 12 miles/2 hours.
I've had a quality nanocycle, because I did 10+ miles/1:45 on each of the last two days too. Shows what I can do when deprived of my husband and my bicycle.
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Nov 2021
2:10pm, 5 Nov 2021
8,125 posts
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TeeBee
Nice work Vrap.
Quality weight training for me today. Upped weight or reps on a number of the exercises.
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Nov 2021
4:45pm, 5 Nov 2021
18,843 posts
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Sharkie
Some real quality sessions being posted. Great work everyone. You know it's worth it! 
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Nov 2021
4:48pm, 5 Nov 2021
18,844 posts
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Sharkie
My quality today was a double session of heptathlon training - four events (plus a bit of javelin revision), technical stuff.
Here they are in pictorial form
Best rotation so far on HJ.
Still baby hurdles - but I'm not refusing them.
Long jump was short approach then jumping off a box - bit weird! (But I know people do it)
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Nov 2021
5:31pm, 5 Nov 2021
18,845 posts
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Sharkie
Er, looking at those two entries above me... V-rap, that's very useful for a 12+ mile training run. And Teebs, v.cool upping weight s and reps. V satisfying knowing you are getting stronger 
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Nov 2021
6:22pm, 7 Nov 2021
24,020 posts
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Serendippily
I ran intervals. Hard. Not brilliantly but an increase on last time and my chest hurt this time so I’m pleased
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Nov 2021
6:25pm, 7 Nov 2021
18,858 posts
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Sharkie
Sounds good, Dipps. I know I've been - let's say - 'breathing' - when my ribs hurt after a rep.
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Nov 2021
9:35am, 8 Nov 2021
17,628 posts
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Ness
I planned out my winter tempo route this morning. I want to do a 5 mile tempo session on the same route each Monday for the next six weeks to see if I can improve my pace. These are the baseline splits today...
Mile 1 - 9:41
Mile 2 - 10:18
Mile 3 - 10:04
Mile 4 - 10:01
Mile 5 - 10:24
Lost focus a bit in mile 2 but the rest weren’t too bad, I think.
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Nov 2021
11:24am, 8 Nov 2021
3,779 posts
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Oscar the Grouch
Well done, Ness
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Nov 2021
3:19pm, 8 Nov 2021
18,863 posts
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Sharkie
My LJ and hurdles weren't particularly quality today - hurdle drills are improving but not quality yet.
Gym though - that was quality. Have blogged all the details so won't clog up thread, but went heavier or better on most things including 35kg squat x 6 reps.
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