In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||10|| 9:09:45|| 81.25||(6:46)|| 130.76||(4:12)|| 1810|
| ||Road Running||1|| 1:02:08|| 10.66||(5:50)|| 17.15||(3:37)|| 20|
| ||Drills/sprints ||1|| 8:00|
| ||Total||11|| 10:19:53|| 91.91|| 147.91|| 1830|
Running, mostly off road 1:00:59  16.2 km (3:46 / km) +270m 3:28 / km
Moderate run before the TEs. Expected to feel a bit tired so did an undulating loop and didn't worry about the pace. Actually felt good after a few km though.
Drills/sprints 8:00 
3 sets and going well, bit better than last time
Running, mostly off road 46:08  10.06 km (4:35 / km) +190m 4:11 / km
10k loop at easy effort. Everything feeling fresh and comfortable.
Running, mostly off road 43:39  9.94 km (4:23 / km) +80m 4:13 / km
Warming up and cooling down. The cool down felt as tiring as the session regardless of how slow I went.
Running, mostly off road intervals 40:00  12.3 km (3:15 / km) +90m 3:08 / km
20 x 1' fast/ 1' roll on. On the gravel path by the river. Overall not a bad session. It got more and more tough as I went through but held it together okay I think.
Running, mostly off road warm up/down 19:11  3.72 km (5:09 / km) +50m 4:50 / km
Little bit of jogging to cool down after some exercises
Running, mostly off road 1:22:20  22.1 km (3:44 / km) +240m 3:32 / km
Moderate run up the river through Scharnitz and continuing up the Karwendel valley for a few km then back. Nice area up there so should really explore it properly. Legs feeling fine. Still more hungry than normal since the stomach thing, was starving by the end of the run.
Running, mostly off road 53:33  11.14 km (4:48 / km) +80m 4:38 / km
Easy run up the valley with Rob, bit longer than planned because we did the full loop. Very easy effort though. Wet and pretty grim night.
Running, mostly off road 1:09:21  14.29 km (4:51 / km) +360m 4:19 / km
Undulating run up at the lakes. Legs not too bad but just feeling a bit hungry after yesterday.
Running, mostly off road 45:34  10.27 km (4:26 / km) +200m 4:03 / km
Evening loop before dark. Feeling pretty fine. Really warm conditions randomly.
Road Running warm up/down 30:45  7.0 km (4:24 / km)
Warm up in Germering, Munich. Decent weather and legs good. Stomach quite upset by the end, something to do with timing the eating badly but also feeling hungry at the same time.
Road Running race 31:23  10.15 km (3:06 / km) +20m 3:04 / km
Little race in Germering to test the legs. Judged the pace badly at the start and went too quick (a few guys did banter starts) but recovered and got in a decent rhythm apart from the stomach pains which were annoying. The course was pretty quick although a lot of corners and needed to be constantly aware to keep on the right route, there were millions of roads, cycle roads and separate pavements. The last km was very slow, just lost the rhythm and felt hungry, ill etc.
Running, mostly off road 25:47  5.37 km (4:48 / km) +100m 4:24 / km
Cool down which I meant to do at the race but was feeling too ill to manage.
Running, mostly off road 1:03:13  15.37 km (4:07 / km) +150m 3:55 / km
Easy with speed variations in the valley. Legs pretty good and relaxed. Once the sun came up it was fine but before that freezing cold.
all weeks |