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Training Log Archive: Indiana Jones

In the 7 days ending Jul 3, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	7	5:44:55	46.07	(7:29)	74.15	(4:39)	1580
Hill running	3	2:45:34	19.68	(8:25)	31.67	(5:14)	2880
Road Running	1	18:00	2.49	(7:15)	4.0	(4:30)
Total	9	8:48:29	68.24	(7:45)	109.82	(4:49)	4460

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Sunday Jul 3, 2016 #

9 AM

Road Running warm up/down 18:00 [2] 4.0 km (4:30 / km)

Warm up by the lake in Montreux plus strides and an uphill sprint or two

Hill running race 1:26:06 [5] 18.0 km (4:47 / km) +1780m 3:12 / km

Montreux Les Rochers de Naye. Uphill race with a lot of road running and some flat sections. Two fast Africans there so started just behind them and was even with them until 4-5km then they pulled away on a flat bit. Caught the Kenyan guy on the next climb and didn't see him again. The Moroccan stayed just ahead until 3-4km from the end where it got steeper and off road. Won comfortably in the end and around 30" slower than the record. Felt great and could run at a constant effort throughout

Saturday Jul 2, 2016 #

11 AM

Running, mostly off road 45:00 [3] 10.32 km (4:22 / km) +200m 3:59 / km

Short run with Ben and then some hill sprints. Feeling good after a few kilometres of running

Friday Jul 1, 2016 #

10 AM

Hill running 49:28 [3] 8.62 km (5:44 / km) +450m 4:33 / km

Ben said it was a 100m climb. That's the last time I listen to him. It felt very easy and especially the downhill which I jogged. On the first uphill I let Ben push on his own while I ran my own pace then I passed him a bit after, he just starts too fast. Good strides at the end, legs felt smooth and effortless.

C • Uphill run 1

6 PM

Running, mostly off road 15:08 [3] 3.65 km (4:09 / km) +20m 4:02 / km

Really short run and stretches after doing the foot exercises just to loosen off. All good

Thursday Jun 30, 2016 #

11 AM

Running, mostly off road 1:02:14 [3] 15.3 km (4:04 / km) +300m 3:42 / km

Moderate with speed variations. On the trail from Ben's place along the river, apparently flat but really not at all. Did the efforts on the flatter bits then added a fast effort on the road at the end to get the legs moving. Legs okay

Wednesday Jun 29, 2016 #

11 AM

Running, mostly off road 52:20 [2] 11.08 km (4:43 / km) +100m 4:31 / km

Warm up and cool down with Ben. Hot day but not affecting me too much

Hill running intervals 30:00 [5] 5.05 km (5:56 / km) +650m 3:37 / km

6 x 3min (2min) with Ben. First rep steep then flatter and faster. Didn't feel amazing on the first one but then got moving quite well. Ben not keeping with me on any but tried to set him off early to give me a target

Tuesday Jun 28, 2016 #

11 AM

Running, mostly off road 1:09:32 [3] 16.5 km (4:13 / km) +340m 3:49 / km

Moderate run on the balcony paths and by the river. Legs much better today, back to normal. Did some good hill sprints on the way back too

Monday Jun 27, 2016 #

8 AM

Running, mostly off road 1:03:34 [2] 10.2 km (6:14 / km) +320m 5:23 / km

Easy run with Miguel, properly easy unlike with Ben. Feeling fine but still a bit tired

5 PM

Running, mostly off road 37:07 [3] 7.1 km (5:14 / km) +300m 4:19 / km

Running with Ben, uphill then undulating on the balcony path. Nearly recovered

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