Training Log Archive: Indiana JonesIn the 7 days ending May 15, 2016:
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Sunday May 15, 2016 #
10 AM
Hill running 2:00:37 [3] 25.21 km (4:47 / km) +1000m 4:00 / km
From Gengenbach up to Mooskopf and back. Planned to follow one undulating ridge uphill then take another on the way back. The way up was fine, lots of small climbs and fast bits on single track. Took the wrong path back and run further on a horrible wide track then a steep little climb back to the (wrong) ridge. Legs felt good though
Saturday May 14, 2016 #
3 PM
Road Running 14:00 [2] 3.0 km (4:40 / km) +30m 4:27 / km
Warm up run with the bare foot drills done first. Tried to jog for a few seconds before the drills and the foot was a bit sore but afterwards no stiffness. Actually felt quite good, considering I got up a 6am to travel over 6 hours to the race
Hill running race 41:32 [5] 9.5 km (4:22 / km) +770m 3:07 / km
Hundseck race. Not really any fast guys so had it easy (doesn't happen very often). Started fairly slow then ran the super steep road bit easy as well. A few guys were pushing to catch me there and I didn't know how fast I could run it comfortably. As it levelled out I pulled away easily then started the main steady climb feeling good. It's hard to know how well I was running but I was in a ice rhythm and pulling away. As it flattened out in the final few km I felt really strong and could accelerate well. The last steep bit wasn't that easy as I tried to push myself. The time was a bit slower than last year but most of that was from running the first 2km slower. Overall better than expected but still not sure how I would do on a steep race, lots of time to train though.
Friday May 13, 2016 #
11 AM
Running, mostly off road 1:03:55 [3] 15.33 km (4:10 / km) +240m 3:52 / km
Down to the lake at Kruen and back on the steep path by the waterfall. Foot stiff for 5 minutes then really good after that, even on the tight corners, mud and changing gradients. The exercises this morning were the best set yet but left it feeling a bit tender at first. Pouring rain but still pleasant, can't wait to start some races
Thursday May 12, 2016 #
10 AM
Running, mostly off road 41:06 [3] 9.2 km (4:28 / km) +90m 4:16 / km
Warm up along the river path at the Riedboden. For the first 1km my legs felt heavy from the cycling. Noticing the hay fever still but it got gradually better as I warmed up
Running, mostly off road tempo 25:40 [5] 8.1 km (3:10 / km) +50m 3:04 / km
Tempo round the Riedboden loop, was meant to be shut for maintenance but it's too good not to use and there was nobody there, because they are working on all the other shut paths/roads etc. Felt pretty good from the start, slight tailwind on the uphill first half. Beginning to feel tired at 5km but then I had some slight downhill and the pace picked up, even though it was going in to the wind. Ran an extra 100m in case the course was short
5 PM
Running, mostly off road 38:33 [3] 8.6 km (4:29 / km) +100m 4:14 / km
Relaxed run around the town paths and picking up some shopping on the way home. Feeling really good except the foot being stiffer than normal for longer than normal. It was completely fine this morning when running fast. The exercises are getting easier too
Wednesday May 11, 2016 #
7 AM
Hill running 1:05:20 [3] 13.72 km (4:46 / km) +520m 4:00 / km
Hilly run on part of Kranzberg and around Ferchensee then back on the nice single path. Feeling pretty fine but could feel the ankle muscles a bit sorer today. Hill sprints at the end, just did 4
6 PM
Cycling 1:45:00 [3]
Bike hill reps, waited for the rain to go off and the roads dried up quickly. Remembered about another uphill road with almost no traffic going up to Ferchensee which is tarmac for 2.5km. Did 8 hill reps alternating between that hill ~9min and the Mittenwald-Leutasch climb ~6min. The longer ones were significantly harder as the last 500m was really steep. Didn't feel too bad generally and I think it was a good session. Over 1300m climbing in total
Tuesday May 10, 2016 #
11 AM
Running, mostly off road 1:00:03 [3] 16.25 km (3:42 / km) +150m 3:32 / km
Out and back to Scharnitz by the river path with speed variations. Bit annoyed that my flat fast loop is closed for path maintenance as well as the steep tarmac path from my flat to the town. Felt a bit rubbish before running, suffering from hay fever in the last days and it always feels worse in the morning. After 2km I was running well and felt so much better
5 PM
Running, mostly off road 41:06 [3] 8.11 km (5:04 / km) +280m 4:19 / km
Running down to the army base then up a small climb and then undulating path back home. Pretty fine and not much to report except the torrential thunder storm.
Monday May 9, 2016 #
10 AM
Hill running 52:44 [3] 9.75 km (5:25 / km) +600m 4:08 / km
Run with Mirco up towards the Seegrube, steep single track uphill then easy descent on a mixture of wide tracks and technical forest paths. It felt fairly tough and Mirco seemed to think we were going slow and was pushing hard. I think the pace was okay but hard to tell. Very hot with the sun on our backs
7 PM
Running, mostly off road 43:27 [2] 9.16 km (4:45 / km) +190m 4:18 / km
Undulating run exploring some new paths. Took it nice and easy and enjoyed the sunshine. Legs feeling fine but I felt a bit sleepy