In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Hill running||4|| 7:47:30|| 48.69||(9:36)|| 78.36||(5:58)|| 5930|
| ||Running, mostly off road||4|| 3:10:49|| 26.32||(7:15)|| 42.36||(4:30)|| 1100|
| ||Total||7|| 10:58:19|| 75.01||(8:47)|| 120.72||(5:27)|| 7030|
Running, mostly off road 46:11  10.02 km (4:37 / km) +180m 4:14 / km
Easy run on the 10k loop before the long journey to Thyon. Legs feeling okay after yesterday, bit tired but nothing too severe.
Hill running 2:30:05  30.22 km (4:58 / km) +1240m 4:07 / km
Long run over Kranzberg and to Elmaur Alm then back. A few short steep climbs and also some longer faster sections and downhills. Ran the climbs at a moderate effort and pushed a 30' section on the way back from Schloss Elmau to Kranzberg. Overall feeling good, slightly low on energy and legs tiring for the final 15' but no pain. Definitely useful to get a more runnable long run in.
Hill running 1:41:34  13.29 km (7:39 / km) +1700m 4:40 / km
4km loop then the Karwendel climb on the single trail plus the loop at the top. Took it nice and relaxed, ran it before breakfast since the weather was grim. Rain went off in the middle of the run but it was a proper blizzard at the top. Legs feeling okay.
Running, mostly off road 48:26  10.06 km (4:49 / km) +320m 4:09 / km
Warm up to the start of the geisterklamm then cool down from Leutasch to Seefeld on the trail. Wet day which felt quite cold at the end. Started off slightly tired but felt fine after 2km.
Running, mostly off road tempo 44:11  12.02 km (3:41 / km) +310m 3:15 / km
1km steep uphill (6'08") then 11km slightly uphill in the Leutasch valley. Harder than moderate effort but not quite pushing hard, aerobically it wasn't bad at all. Good to let the legs move a bit faster for the first time in ages but none of it was too intense so hopefully it'll be okay. The calf was fine throughout so we'll see how it is tomorrow.
Hill running 1:38:54  18.35 km (5:23 / km) +860m 4:22 / km
Pre breakfast run on the course for the half marathon, cut off the last part as it was long enough. Slightly tired on the climbs but that's okay.
Running, mostly off road warm up/down 16:00  3.0 km (5:20 / km) +80m 4:42 / km
Warm up on the first bit of the course. Early start and luckily the rain just went off an hour before.
Hill running race 1:56:57  16.5 km (7:05 / km) +2130m 4:18 / km
Zugspitze uphill from Ehrwald. Good course but nobody to push me so I enjoyed it and tried to work hard on the climbs, mostly feeling good. There were some slippery muddy sections in the first half and on the short downhill after it rained so had to go pretty slow in my shoes without grip. On the flat rocky part it was also quite slippery but could still keep a good effort going. The climb to the Sonnenalpin was really enjoyable and the clouds were clearing at that point. That final section is hard going and there isn't any way of feeling like you can move forward at any rate but luckily I was far enough ahead by then. Was an enjoyable day and a good workout. According to Andrew Syme it's the same course as the old Zugspitze race which wasn't won in under 2 hours apparently.
Running, mostly off road 36:01  7.26 km (4:58 / km) +210m 4:20 / km
Easy run to stretch off the legs in the sunshine. Worked well as by the end I felt good again.
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