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Training Log Archive: Indiana Jones

In the 7 days ending Feb 21, 2016:

activity	#	time	miles		km		+m
Road Running	5	5:33:00	57.02	(5:50)	91.77	(3:38)	615
Running, mostly off road	6	4:28:38	39.03	(6:53)	62.82	(4:17)	445
Drills/sprints	1	7:00
Total	9	10:08:38	96.06		154.59		1060

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Sunday Feb 21, 2016 #

8 AM

Running, mostly off road 51:35 [3] 11.75 km (4:23 / km) +30m 4:20 / km

Early run with a triathlete, one of the Romanian guys. Legs completely fine from yesterday but big toenail not in a good way. It was throbbing since the run yesterday, so painful all the time. Iced it and wore tight socks then thought I'd turn back if it was sore after 1-2km. Once I got on the forest paths it got better and I could run smoothly.

Saturday Feb 20, 2016 #

10 AM

Running, mostly off road warm up/down 22:35 [2] 5.26 km (4:18 / km) +15m 4:14 / km

Through the forest to the road. Short recovery run after, noticed my toenail (other one) was in pain and had to minimise damage.

Road Running tempo 1:38:16 [4] 30.0 km (3:17 / km) +65m 3:14 / km

Tempo run, aiming for 3'20"/km. The pace was a bit quicker at the start and stayed constant at 3'16'' without having to push too hard. Did three loops of the cycle road, estuary, forest loop then made the last loop longer. Had a few small undulations then 25-27km was in to a strong wind so lost a few seconds. Felt good pretty much all the way, strong at the end. Didn't notice any toe nail pain until I finished, too late

Friday Feb 19, 2016 #

10 AM

Running, mostly off road 1:00:53 [3] 16.23 km (3:45 / km) +50m 3:42 / km

Moderate run starting in the closer forest then doing a loop in the bigger forest. Legs felt good so didn't look at the watch and just ran comfortable but reasonably quick. Six hill sprints on the only decent hill

Thursday Feb 18, 2016 #

10 AM

Road Running 1:02:29 [3] 15.25 km (4:06 / km) +90m 3:59 / km

Run with the Romanian guys, half road half on tracks. Didn't like the loop very much, see no need to run next to a busy road when the forest paths are so nice. Effort feeling easy. Did strides at the end and was moving well

5 PM

Running, mostly off road 40:21 [3] 9.42 km (4:17 / km) +30m 4:13 / km

Evening run with Radu, on the forest paths and feeling better than this morning.

Wednesday Feb 17, 2016 #

10 AM

Running, mostly off road warm up/down 34:02 [2] 7.8 km (4:22 / km) +20m 4:18 / km

In the forest to the cycle road and back. Warm day and only a light wind

Road Running 34:49 [4] 10.0 km (3:29 / km) +20m 3:27 / km

10k going straight along the cycle road, down by the river estuary then back towards the forest, back the same way. Good surface for the first and last 4km. Felt very comfortable

Road Running tempo 37:34 [5] 12.0 km (3:08 / km) +30m 3:06 / km

Tempo run, same way as the 10km but going out further. The middle 4-5km was on gravel track and cobbled section with some small undulations. I felt really good so that I actually pushed too hard for the first 4km, running under 3'05''/km then lost a bit of time on the slower bit before finishing quite strongly. Happy with the run. 30min after I was feeling fine again

Tuesday Feb 16, 2016 #

9 AM

Road Running 1:00:33 [3] 16.1 km (3:46 / km) +240m 3:30 / km

Speed variations in a one hour moderate run. Ran on a cycle road most of the way, a few undulations but did the faster running on the flat bits. Found an all weather football field and started doing diagonals but it was being guarded by a mental dog which chased me on the second one and I had to throw stones at it to scare it off while I ran away. Feeling good today

Monday Feb 15, 2016 #

9 AM

Running, mostly off road 59:12 [3] 12.36 km (4:47 / km) +300m 4:16 / km

In Lisbon, Monsanto forest. Hilly trails and a few bits on road. Nice area and legs pretty good

Drills/sprints 7:00 [3]

Drill circuits, getting a bit more familiar with the bounding

5 PM

Road Running 39:19 [3] 8.42 km (4:40 / km) +170m 4:14 / km

Up and down a slightly uphill road to a view point in the forest with Rita. Reasonable effort and feeling fine

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