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Training Log Archive: Indiana Jones

In the 7 days ending Jan 10, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	8	7:01:20	57.61	(7:19)	92.72	(4:33)	1500
Road Running	4	4:52:57	49.66	(5:54)	79.92	(3:40)	410
Total	11	11:54:17	107.27	(6:40)	172.64	(4:08)	1910

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Sunday Jan 10, 2016 #

9 AM

Road Running warm up/down 41:06 [2] 9.07 km (4:32 / km) +30m 4:27 / km

Easy run warm up and cool down to the river cycle road from Innsbruck plus 1km recoveries between the 5km efforts

Road Running tempo 49:45 [4] 15.0 km (3:19 / km) +50m 3:16 / km

3 x 5km aiming for 3'20/km. As usual the first km or two took some adjusting to then it was relaxed and fine. Legs did feel a bit stiff so did a few stretches on the recovery jogs. Strangely no stiffness on the 12km faster run, maybe my legs aren't used to 3'20 pace

Road Running tempo 38:04 [5] 12.0 km (3:10 / km) +10m 3:10 / km

12km aiming for 3'10 after the 5km runs. Was feeling a bit tired by this point so knew it would be tough but it felt pretty okay until halfway through. The last 4km was really hard but I was able to keep the pace going. The part of gravel trail was a bit softer than normal so had to work a bit harder there. Good session

Saturday Jan 9, 2016 #

8 AM

Running, mostly off road 1:12:22 [3] 13.7 km (5:17 / km) +470m 4:31 / km

Up to Lautersee and Ferchensee. Some snow for maybe half the run but lots of the paths clear and good for running. Hill sprints on a steep tarmac path near the end. Legs feeling fine, achilles a bit stiff for the first 1km then fine

4 PM

Running, mostly off road 31:56 [3] 7.38 km (4:20 / km) +110m 4:02 / km

Out and back on the path going north down the valley. Legs feeling good and fast. Snow melting in the rain

Friday Jan 8, 2016 #

11 AM

Running, mostly off road 1:02:47 [3] 15.12 km (4:09 / km) +140m 3:58 / km

Moderate run and strides, up to Scharnitz and back. On snow all the way so a bit slower than normal.

Thursday Jan 7, 2016 #

11 AM

Road Running 35:29 [3] 8.98 km (3:57 / km) +100m 3:45 / km

Warm up and cool down on the quiet road. Milder today so snow melting, just a bit of water and occasional slush

Road Running intervals 31:05 [5] 10.0 km (3:07 / km) +60m 3:01 / km

5 x 2km (4min jog) on the flattest part of the road. Still a slight gradient but worked out fine. Felt good on every one. Happy to get the session done in decent conditions

Road Running 16:00 [3] 3.26 km (4:54 / km)

Recovery

Wednesday Jan 6, 2016 #

7 AM

Road Running 58:58 [3] 15.23 km (3:52 / km) +140m 3:42 / km

Moderate run with speed variations. More snow and falling while running. Found a road which was quiet and fairly flat so worked out fine

12 PM

Running, mostly off road 1:25:00 [2] 16.3 km (5:13 / km) +350m 4:43 / km

Easy run with Anni up to Brocken from the Topfhaus bus stop. All on compacted snow. Stopped a few times. Good day

Tuesday Jan 5, 2016 #

11 AM

Running, mostly off road 43:09 [3] 10.94 km (3:57 / km) +70m 3:49 / km

Warm up and cool down on snow but found some clear roads for faster running. Legs feeling good. Switched 15 x 1min for today instead of tomorrow, more snow forecast so made the most of good conditions

Road Running intervals 15:00 [5] 4.9 km (3:04 / km) +20m 3:00 / km

15 x 1min comfortable but at a bit of effort. Nice easy session to wake up the legs

Road Running warm up/down 7:30 [1] 1.48 km (5:04 / km)

Recovery jogs

4 PM

Running, mostly off road 42:02 [3] 9.66 km (4:21 / km) +50m 4:14 / km

Nice snow run back from Alfeld to Freden before a schnitzel. Getting well looked after

Monday Jan 4, 2016 #

9 AM

Running, mostly off road 42:13 [3] 11.25 km (3:45 / km) +60m 3:39 / km

From Munich. Out and back then hill sprints. Icy underfoot but much better than floods or strong winds

6 PM

Running, mostly off road 41:51 [3] 8.37 km (5:00 / km) +250m 4:21 / km

Head torch run in snow on some hilly paths. Quite nice for a change. In Freden for a few days with Anni.

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