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Training Log Archive: Indiana Jones

In the 7 days ending Dec 27, 2015:

activity	#	time	miles		km		+m
Running, mostly off road	7	5:34:27	48.38	(6:55)	77.86	(4:18)	1130
Road Running	4	3:20:10	32.19	(6:13)	51.8	(3:52)	65
Cycling	1	25:00
Total	10	9:19:37	80.57		129.66		1195

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Sunday Dec 27, 2015 #

8 AM

Road Running 22:22 [2] 5.04 km (4:26 / km)

In France for the Corrida Houilles 10k race. Easy run along the river and a few strides to wake up. Feeling fine

4 PM

Road Running warm up/down 33:00 [2] 7.5 km (4:24 / km)

Warm up lap before plus more running, strides, drills etc. Cool down lap after as well

Road Running race 29:36 [5] 10.0 km (2:58 / km) +30m 2:55 / km

Corrida Houilles 10k. Packed field, 3 laps and good PB potential with the dry, mild weather and only a light breeze. Course was good for me with a hill each lap to give the legs a break and allow recovery on the downhill. Problem was all the tight corners, in the first laps it was hard to get the best line with so guys around, then in the last lap I was losing time as my legs didn't have the spring left to accelerate out of them. First two laps were great, probably a little quick (14.35 halfway) and wasteful of energy. Was leading the group for a bit on the second lap, then after the hill on the last lap I struggled a lot. Last 2km were tough and dropped off the group with Callum and Derek as they wound up the pace. Made it to the finish in one piece and a big PB so happy with that. Still think on a less twisty course a bit more time could come off.

Saturday Dec 26, 2015 #

8 AM

Running, mostly off road 40:23 [2] 9.02 km (4:29 / km) +80m 4:17 / km

Easy run before Paris journey. Feeling a bit tired today but the run helped loosen off and refresh the legs

Friday Dec 25, 2015 #

8 AM

Running, mostly off road 54:45 [3] 13.21 km (4:09 / km) +160m 3:54 / km

Christmas run. Warm up on the forest paths then 10 x 30s on the road, fast but comfortable pace. Good to get the legs moving

Thursday Dec 24, 2015 #

11 AM

Running, mostly off road 1:01:49 [3] 15.71 km (3:56 / km) +150m 3:45 / km

Moderate run up the valley and back with hill sprints at the end. First few minutes a bit tired then in to feeling good and smooth

4 PM

Running, mostly off road 48:26 [3] 9.46 km (5:07 / km) +300m 4:25 / km

Lautersee run in good conditions. Legs good and enjoying the run

Wednesday Dec 23, 2015 #

11 AM

Running, mostly off road 42:08 [3] 10.0 km (4:13 / km) +130m 3:57 / km

Warm up down to the army base then by the river. Cool down in the forest. Glad I wore shorts, feeling warm in the sunshine

Road Running intervals 11:28 [5] 4.2 km (2:44 / km)

Another cut down session; 1.2km, 1km, 800, 600m, 400m, 200m, 4min jog recoveries. Wasn't sure how it would go with more of the shorter faster ones but my legs felt a bit speedier than normal. The low point was in the 600m rep, running out of steam in the last 150m. After that it got easier. Splits were (roughly); 3.35, 2.56, 2.14, 1.39, 63, 31

Road Running warm up/down 20:00 [1] 3.87 km (5:10 / km)

Recoveries

Tuesday Dec 22, 2015 #

11 AM

Road Running 40:52 [3] 10.69 km (3:49 / km) +25m 3:47 / km

Warm and cool down from Innsbruck going along the river, feeling good and plenty energy. Annoyingly more frosty and colder than Mittenwald but avoided it for the session. About 30-40% off road

Road Running intervals 15:00 [5] 4.87 km (3:05 / km) +10m 3:03 / km

15 x 1min, 30s jog. By the river mostly on tarmac but a few on the gravel path too. Nice and relaxed session, enough to stretch the legs but not enough to be tiring or very fast

Road Running warm up/down 7:30 [2] 1.61 km (4:40 / km)

Recovery

Road Running warm up/down 20:22 [2] 4.02 km (5:04 / km)

Easy running after session to meet Steve, then jogging back with him

4 PM

Running, mostly off road 25:02 [3] 6.01 km (4:10 / km) +70m 3:56 / km

Run around Leutasch, feeling good

Cycling 25:00 [2]

Easy cycle to Mittenwald

Monday Dec 21, 2015 #

7 AM

Running, mostly off road 1:01:54 [3] 14.45 km (4:17 / km) +240m 3:57 / km

Down to Kruen and back with a few undulations. Nice morning. Achilles a bit stiff for the first 800m. Spent some time on the roller after and doing stretches, got better after that

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