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Training Log Archive: Martin Cox

In the 7 days ending Jun 21, 2016:

activity	#	time	miles		km		+m
Trail Running	4	6:57:00	44.43	(9:23)	71.5	(5:50)	2710
Road/Trail Mix	2	3:59:00	30.14	(7:56)	48.5	(4:56)	1300
Road Running	3	3:31:00	29.64	(7:07)	47.7	(4:25)	415
Total	9	14:27:00	104.2	(8:19)	167.7	(5:10)	4425

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Tuesday Jun 21, 2016 #

9 AM

Road Running (MP session) 1:54:00 [4] 26.8 km (4:15 / km) +210m 4:06 / km
shoes: Adidas Tempo

Included 10 km moderate in 40'30" and 10km at 3'30" pace in 36'00" (some hills and breeze so hard to maintain exactly 3'30"s).

C • Gorilla Wrestling 1

Monday Jun 20, 2016 #

10 AM

Trail Running (EASY) 1:02:00 [2] 11.7 km (5:18 / km) +200m 4:53 / km
shoes: Adidas Tempo

Feeling very good.

Sunday Jun 19, 2016 #

11 AM

Trail Running (Long) 3:36:00 [3] 35.7 km (6:03 / km) +1410m 5:03 / km
shoes: Salomon Sonic

Long run with Vajin in rain. Got lost in the mist and an element of attrition set in. But sometimes training is like a wrestling with a gorilla; you don't stop when you're tired, you stop when the gorilla is tired.

Saturday Jun 18, 2016 #

9 AM

Road/Trail Mix (Progressive) 2:30:00 [4] 31.0 km (4:50 / km) +950m 4:12 / km
shoes: Adidas Boston 5

Sometimes you're the Hammer, and sometimes you're the nail. Easy 40'/9km warm-up then about 9km progressive on the winding road up to Tscheyalm at 1700m (750m climb / ~47'). Easy back on forststrasse.

The progressive part started at 6-6'20"/km pace with Vajin leading, then I picked it up to 5'30"/km in the middle section, then hammered it at 4-4'30"/km for the last third.

Friday Jun 17, 2016 #

7 AM

Road Running (Easy) 57:00 [2] 12.4 km (4:36 / km) +115m 4:24 / km
shoes: Adidas Tempo

7 PM

Road Running (Easy) 40:00 [2] 8.5 km (4:42 / km) +90m 4:28 / km
shoes: Salomon Sonic

Another easy trot with the wee man. Got soaked. Again.

Thursday Jun 16, 2016 #

8 AM

Trail Running (Easy) 59:00 [2] 10.1 km (5:50 / km) +500m 4:41 / km
shoes: Adidas Tempo

Easy trail run with a lotta hills. Very windy. Felt very good.

8 PM

Road/Trail Mix (Easy) 1:29:00 [2] 17.5 km (5:05 / km) +350m 4:37 / km
shoes: Adidas Tempo

Ran with Vajin. We got piss wet through.

Wednesday Jun 15, 2016 #

10 AM

Trail Running hills (Hill Reps) 1:20:00 [4] 14.0 km (5:43 / km) +600m 4:42 / km
shoes: Adidas Tempo

15 min warm up + 6 x 3' hills / 2' jogs + 37 min warm down. Ok actually.

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