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Training Log Archive: Indiana Jones

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	9	6:56:22	59.15	(7:02)	95.19	(4:22)	250
Road Running	3	3:19:59	33.13	(6:02)	53.31	(3:45)	100
Drills/sprints	2	20:00
Total	11	10:36:21	92.27		148.5		350

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Sunday Mar 13, 2016 #

7 AM

Running, mostly off road 51:00 [3] 13.04 km (3:55 / km) +30m 3:52 / km

Last run in Monte Gordo. Started slow for the first 2km then felt good after so let the pace go up a bit. Strides at the end

Saturday Mar 12, 2016 #

9 AM

Running, mostly off road 1:00:00 [3] 13.3 km (4:31 / km) +30m 4:28 / km

Easy run with Anna, through the forest then 5km along the beach (slightly slower underfoot but reasonably firm). Great conditions with no wind and hot sun. Feeling good

5 PM

Running, mostly off road 40:10 [3] 9.3 km (4:19 / km) +30m 4:15 / km

Evening run with Marius plus a bit more on my own and some strides. Legs feeling fast and fresh

Friday Mar 11, 2016 #

10 AM

Road Running 50:00 [3] 13.2 km (3:47 / km) +20m 3:46 / km

Pacing Anna for some moderate kilometres plus a few minutes easy to start with. Legs feeling very good today

Drills/sprints 10:00 [3]

Three sets plus strides

Road Running 42:30 [3] 10.2 km (4:10 / km) +20m 4:08 / km

Easier run. Feeling fine

Thursday Mar 10, 2016 #

10 AM

Running, mostly off road 27:25 [2] 6.18 km (4:26 / km) +20m 4:22 / km

Warm up in the forest, accompanied by Anna. Hot day and pretty windy, couldn't tell how good the legs would be until I started. Then I was pleasantly surprised

Road Running tempo 51:28 [5] 15.66 km (3:17 / km) +30m 3:15 / km

Progressive run, starting the first 5-6km at 3'30"-3'27" then going to 3'21"-3'16" for a few km. Last 5.6km at 3'10" or under apart from a short section in to the wind and uphill. Did the last 2km on the cycle road and hit the lap button to finish with exactly 2km on a flat surface; 3'01" and 2'58". Generally felt very good. It only felt like I was pushing when it got to 3'05"

5 PM

Running, mostly off road 36:54 [2] 8.14 km (4:32 / km) +30m 4:27 / km

Very easy run with Anna. Hot sunshine