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Training Log Archive: Indiana Jones

In the 7 days ending Feb 28, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	12	8:52:47	78.61	(6:47)	126.51	(4:13)	380
Road Running	2	2:37:40	28.58	(5:31)	46.0	(3:26)	90
Drills/sprints	1	10:00
Total	13	11:40:27	107.19		172.51		470

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Sunday Feb 28, 2016 #

8 AM

Running, mostly off road 45:42 [3] 11.05 km (4:08 / km) +30m 4:05 / km

Easy run in the forest, legs better than I thought after yesterday. An easy week next week will probably do some good

5 PM

Running, mostly off road 40:40 [3] 9.64 km (4:13 / km) +40m 4:08 / km

In the forest. Legs feeling better than this morning and really quite okay

Saturday Feb 27, 2016 #

10 AM

Running, mostly off road 52:00 [2] 11.5 km (4:31 / km) +30m 4:28 / km

Warm up and cool down in the forest. Some strides and drills after the warm up, seemed to take forever before the guys were ready to start

Road Running intervals 35:20 [5] 12.0 km (2:57 / km) +20m 2:55 / km

12 x 1km, (75s jog). Wind cool day so happy to be in a group of fast guys. Ran on the cycle road using the km markers for accuracy. Took turns at the front aiming for 3min pace but most were around 2'58". Seemed only one guy could keep it at 3min. First 10 were very comfortable then the pace picked up on the last two; 2'54" and 2'43", had a bit of a race on the last one. The 1500m guy was first then I was just ahead of the African Swedish guy. Good session, felt strong until the end and could have ran more reps

5 PM

Running, mostly off road 24:32 [2] 5.5 km (4:28 / km) +20m 4:23 / km

Easy run in the nearby forest then 10 minutes of good stretches to try and help recovery from this morning. Nap in afternoon as well

Friday Feb 26, 2016 #

10 AM

Running, mostly off road 1:00:18 [3] 16.71 km (3:37 / km) +40m 3:34 / km

Moderate run with speed variations. Legs feeling great today and recovering quickly from the faster efforts. Very windy and even starting to rain in the second half

5 PM

Running, mostly off road 38:36 [3] 9.01 km (4:17 / km) +30m 4:13 / km

Easy run in the forest. Had another afternoon nap and felt great once my head woke up. Legs good

Thursday Feb 25, 2016 #

10 AM

Running, mostly off road 46:08 [3] 10.66 km (4:20 / km) +30m 4:16 / km

Easy run with the guys for the first 7km then back on my own. A bit tired from yesterday, slightly stiff in the legs but mostly tired from the heat and having to really push hard

5 PM

Running, mostly off road 45:26 [2] 9.79 km (4:38 / km) +30m 4:34 / km

Easy run with Anna, nice relaxed pace. First 1-2km legs needed loosening off and then I was feeling much more comfortable and fresh. Slept an hour in the afternoon which helped

Wednesday Feb 24, 2016 #

10 AM

Road Running warm up/down 49:37 [2] 11.0 km (4:31 / km) +20m 4:28 / km

Warm up with Anna, cool down and also 1km recovery runs (4'10-4'30). Feeling completely dead on the cool down

Road Running intervals 1:12:43 [5] 23.0 km (3:10 / km) +50m 3:08 / km

4 x 5km (1km easy) at marathon pace then 3km faster. 2.5km out and back turning round the roundabout, headwind on the return half. Using the same bit as Anna, meant to motivate both of us. First three below or on target pace but feeling gradually harder, final 2.5km in the wind was tough. 4th rep was on target pace until 3km then I completely died and lost 20s. Stopped for a few seconds to take a drink on the recovery then did the 3km in 9'15, slower than I wanted but better than I thought after dying.

Not sure what the problem was, maybe not enough fuel in the legs (got invited to the Romanians for dinner again), possibly tired or dehydrated.

Tuesday Feb 23, 2016 #

10 AM

Running, mostly off road 50:04 [3] 13.07 km (3:50 / km) +40m 3:46 / km

50min in the forest, legs feeling good so pace was a bit quicker than I realised. Strides and drills a short distance from the end. Hot sunny day, sweating lots. Got my lower legs in the sea after

Drills/sprints 10:00 [3]

Four sets of drills. Went fine and happy with it

5 PM

Running, mostly off road 38:41 [2] 8.25 km (4:41 / km) +30m 4:36 / km

Short loop round the forest with Radu then along the beach on the compacted sand, then back to the forest paths. Easy effort, think he was tired

Monday Feb 22, 2016 #

10 AM

Running, mostly off road 47:55 [3] 11.49 km (4:10 / km) +30m 4:07 / km

Round the forest with Radu, strides on the road at the end. Toe pain gone when running, swelling down. Legs feeling great today, the whole time felt like jogging. Strides felt faster than normal. Massage yesterday seems to have helped

5 PM

Running, mostly off road 42:45 [3] 9.84 km (4:21 / km) +30m 4:17 / km

Evening run with Radu and a 1500m guy from Romania. Watch didn't locate the satellites until a few minutes in so didn't clock the full distance. Legs felt so fresh, was holding back a lot.

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