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Training Log Archive: Indiana Jones

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m
Running, mostly off road	5	4:37:10	39.14	(7:05)	62.99	(4:24)	1310
Road Running	5	4:23:15	40.98	(6:25)	65.95	(3:59)	560
Drills/sprints	1	10:00
Total	9	9:10:25	80.12		128.94		1870

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Sunday Nov 15, 2015 #

9 AM

Road Running warm up/down 37:00 [2] 8.0 km (4:38 / km) +30m 4:32 / km

Long warm up with strides before the race and decent cool down after with Kallenberg. Wet and windy

Road Running race 30:04 [5] 10.0 km (3:00 / km) +20m 2:59 / km

Leeds Abbey dash. So many fast guys but fairly poor conditions with a strong headwind on the first half. Got a good start and was with the leaders until halfway, sitting off to the side of the pack to avoid getting tripped up but also sheltering from the wind. When we turned at halfway I felt strong and kept up with the chasing group, with the first few just a bit further ahead. Tried to make up time on the return and ran everything under 3min/km. Caught a few guys until the last 1km then I didn't have the fast finish to get in the top 5, ended up 8th and painfully close to the 30min barrier for the 2nd time. Would have happened on a less windy day but never mind

Saturday Nov 14, 2015 #

8 AM

Road Running 42:13 [3] 10.65 km (3:58 / km) +190m 3:38 / km

Lap on the road round Arthurs seat then short steep hill sprints and back. Slightly less power than normal, maybe after vegetarian food last night

4 PM

Road Running 40:33 [2] 8.1 km (5:00 / km) +60m 4:50 / km

Easy run from Denton with Sarah. Along the canal and through some woods in the dark

Friday Nov 13, 2015 #

8 AM

Road Running 40:59 [3] 10.4 km (3:56 / km) +140m 3:42 / km

Run round Holyrood park with 6 x 200m in the middle. Feeling pretty good. Chilly day and windy

Road Running intervals 3:06 [5] 1.2 km (2:35 / km)

6 x 200m with easy jogging in between

Running, mostly off road 12:00 [2] 2.8 km (4:17 / km) +60m 3:52 / km

Easy running around Holyrood on the grass then back to the flat

Thursday Nov 12, 2015 #

10 AM

Road Running 54:20 [3] 12.5 km (4:21 / km) +120m 4:09 / km

Warm up in the Meadows and cool down over to Holyrood park. Also including easy jogs between the 3 min reps, about 12 min or so at a slow pace

Road Running intervals 15:00 [5] 5.1 km (2:56 / km)

5 x 3min in the Meadows. Feeling good except the last one where I slipped on mud while overtaking some people and fell over. Managed to get up quickly and run over 1km, good practice for world champs race starts

Wednesday Nov 11, 2015 #

8 AM

Running, mostly off road 1:24:19 [3] 19.1 km (4:25 / km) +340m 4:03 / km

One longer run instead of two short ones. Nice sunny morning and travelling to Edinburgh in afternoon. First half undulating then flat along the valley on the return, with strides at the end

Tuesday Nov 10, 2015 #

8 AM

Running, mostly off road 44:43 [3] 11.23 km (3:59 / km) +130m 3:46 / km

Along the estate paths are roads, testing out new fast shoes. Stopped halfway for the drills. Feeling pretty good today, legs bouncy and plenty energy

Drills/sprints 10:00 [5]

Good session

4 PM

Running, mostly off road 48:53 [3] 9.75 km (5:01 / km) +260m 4:25 / km

Tom's Cairn run, getting a bit dark by the end. Explored some new paths which were a bit overgrown in places. Found my way back which was good. Legs felt pretty good

Monday Nov 9, 2015 #

Running, mostly off road 46:51 [3] 11.91 km (3:56 / km) +220m 3:36 / km

Loop from Finzean on the paths, bit wet after the rain last night but sun was shining. For the first few km I thought I was feeling tired then started feeling good again. 10 x hill sprints at the end, wish I could find a steeper hill

Running, mostly off road 40:24 [3] 8.2 km (4:56 / km) +300m 4:10 / km

Afternoon run by the river and lower bits of Peter Hill. Legs fine and weather good apart from the strong wind

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