In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running, mostly off road||9|| 10:26:20|| 93.95||(6:40)|| 151.2||(4:09)|| 1450|
| ||Road Running||1|| 20:15|| 2.67||(7:36)|| 4.29||(4:43)|| 20|
| ||Drills/sprints ||1|| 15:00|| 2.05||(7:19)|| 3.3||(4:33)|| 140|
| ||Total||10|| 11:01:35|| 98.67||(6:42)|| 158.79||(4:10)|| 1610|
Running, mostly off road 1:02:00  15.0 km (4:08 / km) +100m 4:00 / km
Loop at the river before and after the drills. Watch lost all the satellites but ran the identical loop enough times to know how far it was. Feeling alright, maybe still a bit tired from the last session but hard to tell without pushing more.
Drills/sprints 15:00  3.3 km (4:33 / km) +140m 3:45 / km
4 x TE on the hill. Seemed to go pretty well, had more of a kick on the last 200m than previously.
Running, mostly off road 48:36  10.27 km (4:44 / km) +200m 4:19 / km
Evening loop with Rob. All good and easy going.
Running, mostly off road 1:05:09  15.12 km (4:19 / km) +270m 3:57 / km
Run down the valley and back on some undulating paths. Good conditions, pretty warm in the sun and legs not feeling too bad. Little bit tired but pretty okay.
Running, mostly off road 58:09  12.54 km (4:38 / km) +80m 4:30 / km
Evening loop at the Riedboden with Rob, very easy effort. Feeling a bit fresher than earlier. Perfect evening.
Running, mostly off road 1:05:30  14.14 km (4:38 / km) +15m 4:36 / km
Warm up, cool down and easy running between the faster stuff.
Running, mostly off road intervals 42:30  14.0 km (3:02 / km) +15m 3:01 / km
2 x 3km, 2 x 2km, 8 x 500m with easy running recovery. Used the Inn cycle path, gravel and flat but on a freezing cold day with ice chunks in the beard and eyelashes and a headwind on all the odd numbered reps.
The first two were hard but running about 3'05" pace, couldn't pick it up much for the 2km, 3'04" average (dying on the windy one and had to fight to pull it together). Recovered quite well for the 8 x 500m and ran them all reasonably well (85"-89") with the last being the quickest. They were bloody hard and felt adequately fast, the watch splits have the recovery being way faster than it was and the 500m reps being not as quick as they felt so they were probably a bit quicker, not really important either way. Overall it was hard but after the cool down I felt relatively good and my legs weren't smashed, maybe the gravel is a bit easier going.
Running, mostly off road 1:00:00  16.4 km (3:40 / km) +200m 3:27 / km
Moderate run with speed variations going down towards Krün and back on the cycle road in the valley. Felt as good as yesterday and was a lot quicker than I've ran it before. Had to add on a bit at the end to make it an hour.
Running, mostly off road 49:35  10.55 km (4:42 / km) +100m 4:29 / km
Evening run in the forest. Legs not bad but taking it easy
Running, mostly off road 1:31:15  25.13 km (3:38 / km) +210m 3:29 / km
Moderate run in the valley, at the Riedboden mostly. Started off not running very quick and being slowed by the wind then it gradually got easier and faster. Got in a good rhythm and enjoyed the perfect conditions.
Road Running 20:15  4.29 km (4:43 / km) +20m 4:37 / km
Very short run in the town as a leg loosener/shopping run
Running, mostly off road 1:23:36  18.05 km (4:38 / km) +260m 4:19 / km
Early run along the river from Geneva. Found a really nice undulating trail going a long way south. Took a few km to find it so ran a bit longer than planned. Hip was good on the soft trails.
all weeks |