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Training Log Archive: Indiana Jones

In the 7 days ending Jun 12, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	8	7:37:35	69.38	(6:36)	111.65	(4:06)	1910
Hill running	4	4:25:06	30.06	(8:49)	48.38	(5:29)	3290
Road Running	1	21:19	2.74	(7:47)	4.41	(4:50)	70
Total	10	12:24:00	102.18	(7:17)	164.44	(4:31)	5270

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Sunday Jun 12, 2016 #

11 AM

Hill running 1:43:31 [3] 21.7 km (4:46 / km) +890m 3:58 / km

10km undulating up the valley then the steep climb and descent to Leutasch with Mirco. Keeping the effort perfect moderate pace. After the tempo run running back to Mittenwald, feeling a bit dead to be honest.

Running, mostly off road tempo 31:39 [5] 10.0 km (3:10 / km)

10km tempo running up towards Weidach 1km then down the valley. Slight downhill but still a few undulations which were hard and it was all in to a bit of a wind. Generally felt a lot better than expected, some stiffness in the legs in the later stages. The second half was all 3'10" or faster. Overall I'd say this run was very tough and this week was a solid week

Saturday Jun 11, 2016 #

11 AM

Running, mostly off road warm up/down 20:36 [2] 4.3 km (4:47 / km) +80m 4:23 / km

Warm up loop in the rain with Mirco. Everything fine

Hill running tempo 40:32 [5] 5.37 km (7:33 / km) +1100m 3:44 / km

Uphill tempo with Mirco, all runnable but getting gradually steeper. Started off feeling a bit tired but kept the effort going and when it got really steep I was going pretty well. Good session

Hill running 30:36 [2] 5.8 km (5:17 / km)

Running back down the hill, on scree for the first bit (faster and easier) then on the path

7 PM

Road Running 21:19 [2] 4.41 km (4:50 / km) +70m 4:29 / km

Little leg loosener round the town

Friday Jun 10, 2016 #

10 AM

Running, mostly off road 1:00:47 [3] 14.19 km (4:17 / km) +400m 3:45 / km

Moderate run on an undulating route taking in Lautersee and Ferchensee. On the first uphill part I felt a bit tired but then I started moving really well, running a decent speed on all the flat bits very comfortably. Hill sprints at the end on a steep road, finally able to sprint explosively on steep stuff without any foot problems

5 PM

Running, mostly off road 40:20 [3] 9.15 km (4:24 / km) +80m 4:13 / km

Nice sunny evening run by the river. After a few minutes I started to feel really good and relaxed. Enjoyed it a lot. Got Mirco Berner joining me for tomorrow and Sunday's sessions so that should push me a bit. For some reason I've felt pretty fit since the start of the week

Thursday Jun 9, 2016 #

10 AM

Running, mostly off road 44:15 [2] 9.78 km (4:31 / km) +100m 4:18 / km

Warm up loop in the forest then cool down running down from the hut. Actually feeling pretty good in the warm up, normally I feel more tired. Wet and cool morning

Hill running intervals 38:27 [5] 6.21 km (6:11 / km) +800m 3:46 / km

6 x 4min (2min off) plus another 2'27" effort just to get up to the hut. Feeling pretty good and pushing as hard as I could on my own. Happy with the session

Wednesday Jun 8, 2016 #

10 AM

Running, mostly off road 59:05 [3] 15.71 km (3:46 / km) +150m 3:35 / km

Moderate run with speed variations on the Riedboden and path to Scharnitz. Everything feeling better than I thought after yesterday. Seemed to recover quickly after the faster bursts which is always good.

4 PM

Hill running 52:00 [3] 9.3 km (5:35 / km) +500m 4:24 / km

Run with Rob over Kranzberg. My watch screen froze for some reason but never mind. The first 5mins I felt tired but then the legs were good on the uphill. Rob was struggling so didn't try to race me for once

Tuesday Jun 7, 2016 #

10 AM

Running, mostly off road 2:00:09 [3] 31.22 km (3:51 / km) +620m 3:30 / km

Long moderate run to Elmau, Klais, Barmsee and Kruen. One of my favourite routes with so much really nice running with varied terrain and scenery. Feeling pretty good and relaxed, the last 9km was quite undulating so noticed the legs less bouncy but still kept up a decent pace for the effort. Hot day so drank from the two fountains on the route

Monday Jun 6, 2016 #

10 AM

Running, mostly off road 1:20:44 [3] 17.3 km (4:40 / km) +480m 4:06 / km

Run to Seefeld on the nice path near the railway track with Tom. Warmer and some sunshine plus legs feeling alright. Woke up feeling a bit tired and stiff but was fine. Feeling much less tired in the afternoon

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