(Luc) Laffin's Log, Stardate 12018.9. Computer Nerd gone Powerlifting Bro

Other Discussions Training Logs
41
WEEK SEVEN SPECIALIZATION
DAY #1 MON. JAN 21, 2019
Daily Summary: Welp. Training continues to go really well. This feels like the most responsive to training I’ve ever been since I was a n00b. Nothing but positivity towards BBM group programming so far.
Bodyweight: 177.2 / 80.5
Session Length: 1h 32m
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COMPETITION SQUAT
Prescription: 1@8, -12% x 3 reps x 4 sets
Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set # WEIGHT (lbs)
1 340
2 355
3 310
4 310
5 310
6 310
Summary: e1rm: 380
Notes: I continue to be able to “just add 5 pounds” to my squat. cool.
-
COMPETITION PRESS
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 45x8x2, 75x3, 95x2, 115x1, 130x1
Set # WEIGHT (lbs)
1 140
2 150
3 140
4 140
5 140
Summary: e1rm: 162
Notes: OHP continues to soar. Leah told me at the Toronto BBM seminar to be way more aggressive with my press, get emotional with it (I’m a very calm and reserved lifter), and that advice is paying off now. 140 looked like I pressed the empty bar, so I went for 150 and it was honestly an “easy” 8. Maybe a 7.5. I rounded my back offs up to 140 and it was a good call.
TOUCH N’ GO BENCH
Prescription:
Warmups:
Set #
1
2
3
4
5
6
Summary:
Notes:
42
WEEK SEVEN SPECIALIZATION
DAY #2 TUES. JAN 22, 2019
Daily Summary: Just another day with the barbell.
Bodyweight: 176.6lbs / 80.3kg
Session Length: 1h 27m
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COMPETITION DEADLIFT
Prescription: 1@8, -12% x 3 reps x 4 sets
Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1, 335x1, 355x1
Set # WEIGHT (lbs)
1 375
2 405
3 340
4 340
5 340
6 340
Summary: e1rm: 413
Notes: More ego deadlifting. 375 looked like I casually stood up and accidentally happened to have a barbell in my hands, so I went for 4 plates expecting an 8.5, but got a 9.5. It sure was heavy, popped off the floor with speed but got real grindy at the knees.
COMPETITION BENCH
Prescription:
Warmups:
Set #
1
2
3
4
5
Summary:
Notes:
3-0-3 TEMPO SSB SQUAT
Prescription:
Warmups:
Set #
1
2
3
4
5
6
Summary:
Notes:
43
WEEK SEVEN SPECIALIZATION
GPP #1 WED. JAN 23, 2019
Daily Summary: Only 1x/week GPP now. Which I’m very glad about. I was very gung-ho after my meet, but my motivation and will to do these GPP days is rapidly declining. It’s becoming a bit of a chore.
Bodyweight: 176.2 / 80.1
Session Length: 44m
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INVERTED ROWS
Time Weight
7 mins Bodyweight, from floor
Notes:
-
PLANKS
Time Weight
7 mins Bodyweight
Notes: These are quickly getting a bit too easy.
-
TRICEP PUSHDOWN (ROPE)
Time Weight
5 mins 25lbs
Notes:
-
BARBELL CURLS
Time Weight
5 mins 45lbs
Notes:
-
AIR BIKE (LISS)
Time Distance
25 mins 12.41km
Notes:
44
WEEK SEVEN SPECIALIZATION
DAY #3 THURS. JAN 24, 2019
Daily Summary: What a wonky ride today: failed my first squat EVER in my entire training career with a side of bench PRs.
Bodyweight: 176.6 / 80.2
Session Length: 1h 33m
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2CT PAUSE SQUAT
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x4x2, 135x4, 225x4, 275x1, 295x1
Set # WEIGHT (lbs)
1 315
2a 330
2b 330
3 302.5
4 302.5
5 302.5
6 305
Summary: e1rm: 356
Notes: RIP. My Ohio power bar is narrow from collar to collar than my old bar, I’m not used to it. So on my first attempt with 330, the plates smashed into the left pin and toppled me over. I’d say this is an example of why you should always squat with safeties… but the safeties are what made me fail. To add to the amusement, I realized 3 sets into my backoffs that I was missing a 2.5lbs plate on the left side.
-
TOUCH N’ GO BENCH
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x5x2, 95x5, 135x3, 165x3, 185x1, 205x1
Set # WEIGHT (lbs)
1 220
2 235
3 210
4 205
5 200
6 200
Summary: e1rm: 244
Notes: Ego Lifting Pt. 57: All time bench PR! Beat my meet PR bench of 231 with a 235@9 TnG. I knew it would be an overshoot but I wanted that PR. My shoulders kept asking me to take 5lbs off the bar for the back offs lol. OHP is totally fine but they continue to be cranky from bench. Two more weeks guys, lemme nail 245 and then you can have a break, please and thanks. If you’re reading this, feel free to call me out on my bullshit.
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PRESS
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6
Set # WEIGHT (lbs)
1 100
2 105
3 110
4 110
5 110
6 110
Summary: e1rm: 141
Notes: Yeah see, no shoulder issues at all here.
1 Like
45
WEEK SEVEN SPECIALIZATION
DAY #4 FRI. JAN 25, 2019
Daily Summary: Spent the afternoon in downtown Toronto to go my first protest, against my provincial government. Over 4,000 people showed up, so it was a cool experience. Then came home to do some deadies.
Bodyweight: 176.8 / 80.3
Session Length: 1h 23m
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2CT PAUSE DEADLIFT
Prescription: 1@8, 3@8 x 4 sets
Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
Set # WEIGHT (lbs)
1 350
2 370
3 340
4 340
5 340
6 340
Summary: e1rm: 400
Notes: Pause deadlifts really not much weaker than my comp DL. Only ~8% difference or so? My (mixed) grip was giving out on the last set. I’ve never had that happen before, grip has never been an issue. Am I finally strong enough to experience grip fatigue? Or maybe it’s cuz I’ve been doing my RDLs without straps lol.
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PIN BENCH
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x5x2, 95x5, 135x5, 165x3
Set # WEIGHT (lbs)
1 185
2 195
3 180
4 180
5 180
6 180
Summary: e1rm: 211
Notes: These were all very conservative @8s, since @teddyd called me out :face_with_spiral_eyes: Some shoulder ache present, but less than yesterday. Definitely feels correlated with weight on the bar, which is good news.
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RDL
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: None
Set # WEIGHT (lbs)
1 245
2 255
3 265
4 265
5 265
6 265
Summary: e1rm: 341
Notes: Used straps this time. I admittedly have no idea how to effectively use straps lol … I struggle to get them on and have them tight enough. Practice makes perfect I guess.
46

Hey Luc can I ask where you got this layout to note down your log or did you make it yourself. Cheers, Alex.

47
WEEK EIGHT SPECIALIZATION
DAY #1 MON. JAN 28, 2019
Daily Summary: Got next month’s training block and the intensity phase goes on a lot longer than I thought. Downside to group programming is that I’m kinda blind to the coach’s intent with the next month. Kind of surprised Jordan has us doing 7 specialization weeks in a row, but I’m game. Full taper/mock meet on week 12 and then back to hypertrophy work. I’ll begin this minor shoulder ache rehab so I can hopefully hit a sweet 1@10 bench in 4 weeks.
Bodyweight: 177.0 / 80.5
Session Length: 1h 21m
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COMPETITION SQUAT
Prescription: 1@8, -12% x 3 reps x 4 sets
Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set # WEIGHT (lbs)
1 345
2 360
3 315
4 315
5 315
6 315
Summary: e1rm: 388
Notes: “Just add 5 pounds”
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COMPETITION PRESS
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 45x8x2, 75x3, 95x2, 115x1, 130x1
Set # WEIGHT (lbs)
1 145
2 155
3 140
4 140
5 140
Summary: e1rm: 162
Notes: Just add 5 pounds … even if it jacks up your RPE. All time Press PR! No shoulder issues.
-
TOUCH N’ GO BENCH
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6, 95x6, 135x6
Set # WEIGHT (lbs)
1 155
2 165
3 175
4 175
5 175
6 175
Summary: e1rm: 232
Notes: This is about as heavy as I can go without my brain trying to protect my shoulders.
48
WEEK EIGHT SPECIALIZATION
DAY #2 TUES. JAN 29, 2019
Daily Summary: Woke up to over 20 inches of snow and had to shovel that for an hour at 6am. Thanks, Canada (#BonusGPP). Annnd it bugged the shit out of my shoulders. First time feeling the shoulder ache outside of benching.
Bodyweight: 176.6 / 80.3
Session Length: 1h 34m
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COMPETITION DEADLIFT
Prescription: 1@8, -12% x 3 reps x 4 sets
Warmups: 135x5x2, 185x5, 225x3, 275x2, 315x1
Set # WEIGHT (lbs)
1 345
2 370
3 330
4 330
5 330
6 330
Summary: e1rm: 400
Notes: First “bad” deadlift session in a while. e1rm down 4% and just mentally was really struggling with the back offs. It’s all good, just the natural ebb and flow of strength training.
-
COMPETITION BENCH
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 45x6, 95x6, 135x6, 165x3, 185x1
Set # WEIGHT (lbs)
1 195
2 205
3 190
4 190
5 190
Summary: e1rm: 231
Notes: Stopped at 205 - brain signalling it’s not gonna be happy if I go higher. Treated my 1@7 as an @8 and took 8% off from there. I’ve never had shoulder issues my whole training career - at least my non specific low back pain is no where to be found now?
-
3-0-3 TEMPO SSB SQUAT
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6
Set # WEIGHT (lbs)
1 155
2 165
3 175
4 175
5 175
6 175
Summary: e1rm: 234
Notes: Just some more of my weekly voluntary hardship.
49
WEEK EIGHT SPECIALIZATION
GPP #1 WED. JAN 30, 2019
Daily Summary:
Bodyweight: 176.0 / 80.0
Session Length: 44m
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INVERTED ROWS
Time Weight
7 mins Bodyweight, from floor
Notes:
-
PLANKS
Time Weight
7 mins Bodyweight
Notes:
-
TRICEP PUSHDOWN (ROPE)
Time Weight
5 mins 25lbs
Notes:
-
BARBELL CURLS
Time Weight
5 mins 45lbs
Notes:
-
AIR BIKE (LISS)
Time Distance
25 mins 12.18km
Notes:
50
WEEK EIGHT SPECIALIZATION
DAY #3 THURS. JAN 31, 2019
Daily Summary: This - 30C weather has me feeling emotionally dead inside.
Bodyweight: 177.4 / 80.6
Session Length: 1h 23m
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2CT PAUSE SQUAT
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x4x2, 135x4, 225x4, 275x1, 295x1
Set # WEIGHT (lbs)
1 315
2 335
3 305
4 305
5 305
6 305
Summary: e1rm: 362
Notes: Didn’t smash the safety pins this time, didn’t have wrong weight on the bar, and increased my 1@8 by 5lbs. Sounds like success to me.
-
TOUCH N’ GO BENCH
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x5x2, 95x5, 135x3, 165x3, 185x1, 205x1
Set # WEIGHT (lbs)
1 215
2 225
3 205
4 205
5 205
6 205
Summary: e1rm: 242
Notes: hoo-rah! I worked up to 225 with no shoulder issues at all. First 3 backoffs felt pretty solid too, but the last one made my left shoulder crank up. Still, seems like taking it easier the last few sessions is helping. I’ll continue taking Day 1&4 bench easy, since they’re just accessories and I’m not emotionally invested in their e1rm.
-
PRESS
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6
Set # WEIGHT (lbs)
1 100
2 105
3 110
4 110
5 110
6 110
Summary: e1rm: 141
Notes:
51
WEEK EIGHT SPECIALIZATION
DAY #4 FRI. FEB 1, 2019
Daily Summary: Did better at managing my rest times, was starting to slack off a lot.
Bodyweight: 176.6 / 80.3
Session Length: 1h 15m
-
2CT PAUSE DEADLIFT
Prescription: 1@8, 3@8 x 4 sets
Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
Set # WEIGHT (lbs)
1 345
2 375
3 345
4 345
5 345
6 345
Summary: e1rm: 405
Notes: My pause DL e1rm is higher than my comp DL this week lol. These triples felt easier than the 330 unpaused triples on Tues. Guess I was having a shitty day Tuesday, cuz I felt very strong today. “I could probably pause 405 today…” - had to stop myself from acting on this thought.
-
PIN BENCH
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x5x2, 95x5, 135x5, 165x3
Set # WEIGHT (lbs)
1 190
2 200
3 185
4 185
5 185
6 185
Summary: e1rm: 216
Notes: Shoulders OK.
-
RDL
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: None
Set # WEIGHT (lbs)
1 245
2 255
3 265
4 265
5 265
6 265
Summary: e1rm: 341
Notes:
52
WEEK NINE SPECIALIZATION
DAY #1 MON. FEB 4, 2019
Daily Summary: Good news: I got asked to be a moderator for the BBM FB page over the weekend, so that’s pretty cool. Bad News: my lower right tricep has been (painlessly) twitching/spasming on and off for the last 72 hours. I don’t feel like I’m carrying that much pressing fatigue… but who knows. Never experienced something like this before.
Bodyweight: 175.4 / 79.7
Session Length: 1h 27m
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COMPETITION SQUAT
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set # WEIGHT (lbs)
1 345
2 360
3 330
4 330
5 330
Summary: e1rm: 389
Notes: Not gonna lie, I was pretty nervous going into this squat session. 330x3x3 looked really intimidating on paper. I purposely repeated last weeks 1@8 so the back offs wouldn’t be so heavy. It ended up being not that bad at all though. Squat seems to be responding better than any other lift after 9 weeks of data.
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COMPETITION PRESS
Prescription: 1@8, -3% x 2 reps x 3 sets
Warmups: 45x8x2, 75x3, 95x2, 115x1, 130x1
Set # WEIGHT (lbs)
1 145
2 150
3 145
4 145
5 145
Summary: e1rm: 162
Notes: Average intensity of 89%? Things are getting deliciously heavy. Had to actually take 4-5 mins rest because my press strength was declining fast trying to maintain this intensity.
-
TOUCH N’ GO BENCH
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6, 95x6, 135x6
Set # WEIGHT (lbs)
1 155
2 165
3 175
4 180
5 180
6 180
Summary: e1rm: 237
Notes: Shoulders were okay, no pain at this intensity, but I could kinda sense they’d be cranky if I went heavier.
53
WEEK NINE SPECIALIZATION
DAY #2 TUES. FEB 5, 2019
Daily Summary: Just another day of doing work against gravity.
Bodyweight: 175.0 / 79.5
Session Length: 1h 20m
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COMPETITION DEADLIFT
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 135x5x2, 185x5, 225x3, 275x2, 315x1, 345x1
Set # WEIGHT (lbs)
1 365
2 385
3 340
4 340
5 340
Summary: e1rm: 400
Notes: Overshot my single cuz I was too stubborn to listen to my warmup RPEs. Two weeks in a row of disappointing DL e1rm.
-
COMPETITION BENCH
Prescription: 1@8, -3% x 2 reps x 3 sets
Warmups: 45x6, 95x6, 135x6, 165x3, 185x1, 205x1
Set # WEIGHT (lbs)
1 215
2 225
3 217.5
4 217.5
5 217.5
Summary: e1rm: 242
Notes: Shoulders feeling pretty good today. Worked up to 225@8 with no issues, then got only mild discomfort as the backoffs went on. I think I might actually need to start taking 4-5 mins rest now that the intensity is so high and it’s very strength focused - I find the RPEs shooting up fast.
-
3-0-3 TEMPO SSB SQUAT
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6
Set # WEIGHT (lbs)
1 155
2 165
3 175
4 175
5 175
6 175
Summary: e1rm: 232
Notes: Worst part of the week as usual.
54

Nice looking log, man. I do not have the patience to do all that formatting.

55
WEEK NINE SPECIALIZATION
GPP #1 WED. FEB 6, 2019
Daily Summary: Had to force myself to do this one. Can’t I just not do GPP and be the out of shape powerlifter stereotype?
Bodyweight: 176.0 / 80.0
Session Length: 44m
-
INVERTED ROWS
Time Weight
7 mins Bodyweight, from floor
Notes: Making no improvement week to week. Not that I care much, it’s just GPP. Curious how much is lack of motivation vs just not enough stress.
-
PLANKS
Time Weight
7 mins Bodyweight
Notes: These are honestly just starting to be harder for my arms than my abs.
-
TRICEP PUSHDOWN (ROPE)
Time Weight
5 mins 25lbs
Notes: Cutting out some tricep sets to manage some fatigue. Still getting some tricep twitching, but the frequency is much less now.
-
BARBELL CURLS
Time Weight
5 mins 45lbs
Notes:
-
AIR BIKE (LISS)
Time Distance
25 mins 12.38km
Notes:
56
WEEK NINE SPECIALIZATION
DAY #3 THURS. FEB 7, 2019
Daily Summary: Honestly a pretty great session. Felt good and had a lot more fun than usual.
Bodyweight: 176.6 / 80.3
Session Length: 1h 19m
-
2CT PAUSE SQUAT
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x4x2, 135x4, 185x3, 225x3, 275x1, 295x1
Set # WEIGHT (lbs)
1 320
2 335
3 310
4 310
5 310
6 310
Summary: e1rm: 362
Notes: Probably sand bagged these a bit tbh.
-
TOUCH N’ GO BENCH
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x5x2, 95x5, 135x3, 175x3, 195x1, 210x1
Set # WEIGHT (lbs)
1 220
2 230
3 210
4 210
5 210
6 210
Summary: e1rm: 248
Notes: Best bench session in several weeks. (TnG) e1rm PR and little to no shoulder discomfort. Bar speed was flying on the back offs, they may have even been under shoots.
-
PRESS
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6
Set # WEIGHT (lbs)
1 100
2 105
3 110
4 110
5 110
6 110
Summary: e1rm: 141
Notes:
57
WEEK NINE SPECIALIZATION
DAY #4 FRI. FEB 8, 2019
Daily Summary: Deadlifts/RDLs felt like shit today. The weight/e1rm was fine, my body just feels like it’s fighting me and telling me “Nah, no deadlifts please”.
Bodyweight: 175.8 / 79.9
Session Length: 1h 23m
-
2CT PAUSE DEADLIFT
Prescription: 1@8, 3@8 x 4 sets
Warmups: 135x5x2, 185x3, 225x3, 275x2, 315x1
Set # WEIGHT (lbs)
1 345
2 365
3 335
4 335
5 335
6 335
Summary: e1rm: 394
Notes: Bar speed was moving fast - outside observer would think I was taking it easy. Subjectively, these felt like death. Dunno.
-
PIN BENCH
Prescription: 1@8, 3@8 x 4 sets
Warmups: 45x5x2, 95x5, 135x5, 175x3
Set # WEIGHT (lbs)
1 195
2 205
3 190
4 190
5 190
6 190
Summary: e1rm: 221
Notes: These were fine.
-
RDL
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: None
Set # WEIGHT (lbs)
1 245
2 255
3 265
4 255
5 245
6 235
Summary: e1rm: 341
Notes:
58
WEEK TEN SPECIALIZATION
DAY #1 MON. FEB 11, 2019
Daily Summary: Alright. Two more weeks of heavy doubles and triples, and then taper week and test time. Let’s get to work.
Bodyweight: 175.8 / 79.9
Session Length: 1h 25m
-
COMPETITION SQUAT
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 45x5x3, 135x6, 185x4, 225x4, 275x2, 315x1
Set # WEIGHT (lbs)
1 345
2 365
3 335
4 335
5 335
Summary: e1rm: 388
Notes: Probably should have had 5 pounds less on each set. Oh well. This is an all-time high bar squat PR, beat my meet 3rd attempt of 363 from 10 weeks ago.
-
COMPETITION PRESS
Prescription: 1@8, -3% x 2 reps x 3 sets
Warmups: 45x8x2, 75x3, 95x2, 115x1, 135x1
Set # WEIGHT (lbs)
1 145
2 160
3 145
4 145
5 145
Summary: e1rm: 160
Notes: Definitely didn’t intentionally overshoot my RPE to hit a PR. :roll_eyes:
-
TOUCH N’ GO BENCH
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6, 95x6, 135x6
Set # WEIGHT (lbs)
1 160
2 170
3 180
4 180
5 180
6 180
Summary: e1rm: 232
Notes:
59
WEEK TEN SPECIALIZATION
DAY #2 TUES. FEB 12, 2019
Daily Summary: More snow shovelling GPP adding to my allostatic load.
Bodyweight: 175.8 / 79.9
Session Length: 1h 18m
-
COMPETITION DEADLIFT
Prescription: 1@8, -8% x 3 reps x 3 sets
Warmups: 135x5x2, 185x5, 225x3, 275x2, 315x1, 335x1
Set # WEIGHT (lbs)
1 355
2 375
3 345
4 345
5 345
Summary: e1rm: 411
Notes: Listening to my subjective fatigue and taking the RPE down a notch. Historical data suggests my deadlift peaks better when I undershoot for a bit, so I’m trying it out. This whole training cycle has been PR stress levels for every lift, so I guess I shouldn’t be too surprised if I’m carrying more fatigue than I thought I would be.
-
COMPETITION BENCH
Prescription: 1@8, -3% x 2 reps x 3 sets
Warmups: 45x6, 95x6, 135x6, 175x3, 195x1, 210x1
Set # WEIGHT (lbs)
1 220
2 230
3 220
4 215
5 215
Summary: e1rm: 244
Notes: Not bad. Comp Bench e1rm PR. Overshot everything a little, but it’s all good. Excited to see what I can do on test day.
-
3-0-3 TEMPO SSB SQUAT
Prescription: 6@6, 6@7, 6@8 x 4 sets
Warmups: 45x6
Set # WEIGHT (lbs)
1 155
2 165
3 175
4 175
5 175
6 175
Summary: e1rm: 232
Notes: Slowed my cadence down this week instead of adding weight to the bar.
60
WEEK TEN SPECIALIZATION
GPP #1 WED. FEB 13, 2019
Daily Summary: More snow shovelling. Only 1.5 more months of complaining about it, don’t worry.
Bodyweight: 175.4 / 79.7
Session Length: 33m
-
CHINUPS (NEUTRAL GRIP)
Time Weight
3 sets @8 Bodyweight
Notes: Wow I feel bad at chinups
-
PLANKS
Time Weight
5 mins Bodyweight
Notes:
-
DB OVERHEAD TRICEP EXTENSION
Time Weight
3 sets @8 20lbs
Notes:
-
BARBELL CURLS
Time Weight
3 sets @8 45lbs
Notes:
-
AIR BIKE (LISS)
Time Distance
20 mins 10.34km
Notes: Got interrupted with 5 mins left and never bothered to come back and finish. 20mins it is.