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Training Log Archive: Indiana Jones

In the 7 days ending Jul 13, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	10	10:14:17	84.58	(7:16)	136.12	(4:31)	3200
Hill running	1	1:12:04	8.7	(8:17)	14.0	(5:09)	1400
Road Running	2	49:15	5.33	(9:15)	8.57	(5:45)	180
Total	12	12:15:36	98.61	(7:28)	158.69	(4:38)	4780

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Wednesday Jul 13, 2016 #

11 AM

Running, mostly off road warm up/down 26:46 [2] 5.78 km (4:38 / km) +90m 4:18 / km

Warm up running before the flat reps and the short bit of running to the start of the hill reps after. Starting off pretty tired from yesterday but a few strides and stretches helped wake me up. Feeling hungry but got through it without running out of steam

Running, mostly off road intervals 1:00:00 [5] 13.2 km (4:33 / km) +740m 3:33 / km

6 x 3' flat then 6 x 3' uphill. 2' recoveries at a moderate effort. Ran the flat reps without looking at the watch but pace was averaging around 3'12"/km and the recoveries ~3'50"/km. It felt comfortable but knowing I had to do the hills after probably held me back. Overall the first part was good. The second last rep was the fastest even though I had to kick an attacking dog in the head in the final 30".

The first hill rep was a complete killer on the steep tarmac. After that it was only really hard but just about sustainable. Got within 90" of the Dammkarhutte by the end so it a decent enough uphill pace even with the recoveries being uphill. Completely spent by the end. Whoever is giving me these sessions obviously wants to beat me in the race on Saturday!

C • today's session 2

Running, mostly off road 22:30 [2] 4.5 km (5:00 / km)

Easy running down the hill. Path seemed rougher than before after the heavy rain.

6 PM

Running, mostly off road 15:06 [2] 3.05 km (4:57 / km) +60m 4:30 / km

Bit of a jog after some exercises, in the cold rain

Tuesday Jul 12, 2016 #

10 AM

Running, mostly off road 2:00:00 [3] 31.2 km (3:51 / km) +620m 3:30 / km

Long loop to Elmau, Klais, Barmsee, kruen and home. Started slightly slower than last time but made up the time in the middle stages and ended up running almost exactly the same time as before. Watch battery died a few km from the end but better than the legs dying. Everything felt good throughout, slight tiredness coming on from 25km onwards after a few small hills but that's normal

Monday Jul 11, 2016 #

9 AM

Running, mostly off road 1:12:00 [2] 11.2 km (6:26 / km) +500m 5:15 / km

Easy run in the forest with Martin. Some uphills and technical stuff but nice paths. Feeling okay really

7 PM

Running, mostly off road 32:22 [3] 7.16 km (4:31 / km) +150m 4:06 / km

On the path towards Kruen and back after the long delayed journey. Legs much better than this morning and definitely not feeling like the day after a race

Sunday Jul 10, 2016 #

10 AM

Road Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km

Warm up on the first bit of the course plus a few strides. Less warm up than normal due to the intense heat

Hill running race 1:12:04 [5] 14.0 km (5:09 / km) +1400m 3:26 / km

Val Gardena mountain race. Nice race course with a mixture of steep uphills and fast flat sections on single trails and wide tracks. Started off very quick with the Kenyans and paid the price after 1-2km. Lost touch with them soon after and felt awful on the climbs. I eased off a bit and just tried to relax and recover, stopping for drinks etc. Took one wrong path and got caught up by the Italian guy. After that I felt a bit more like normal and moved through, gradually reeling in a few of the Kenyans. Got in to 2nd with 3km to go and pulled a minute out of the guys behind and stayed the same distance to the winner. Overall happy with the result after the way I felt early on. Very hot weather which I'm not used to racing in yet.

5 PM

Road Running 34:15 [2] 5.57 km (6:09 / km) +130m 5:30 / km

Easy jog with Martin around the town. Loosening off the legs a bit and getting the stomach ready for more pizza

Saturday Jul 9, 2016 #

8 AM

Running, mostly off road 1:02:46 [3] 12.76 km (4:55 / km) +320m 4:22 / km

Loop going to the army base, over the hill to the nice path going to Lautersee then a lap around and home. Hill sprints as well. Legs actually much better than I thought and no problems after the heat yesterday

Friday Jul 8, 2016 #

11 AM

Running, mostly off road 39:02 [2] 8.77 km (4:27 / km) +80m 4:15 / km

Warm up by the river and back the same way. Hot day and also a bit breezy. Ankle feeling fine and legs not too bad

Running, mostly off road tempo 40:11 [5] 12.02 km (3:21 / km) +80m 3:14 / km

Progressive run at the Riedboden. Two laps round. Picked up the pace by a few seconds per km from 3'39" for 1km to 3'10" for 9, 10, 11km then 2'57" at the end. Felt good until the last 4km where it was boiling hot and dry. For a moment I thought I'd burn out as the pace began to drop and I was suffering in the heat but luckily I pushed through then went directly to the river after finishing.

Seriously thirsty after. Drank 2 litres of water, electrolyte, homemade banana milkshake and molasses infused spice tea but it's still not satisfying my thirst

6 PM

Running, mostly off road 21:10 [2] 4.57 km (4:38 / km) +80m 4:16 / km

A lap of the short forest loop from home after all the exercises. Might try doing a really short run like this in the evening after the hard sessions

Thursday Jul 7, 2016 #

10 AM

Running, mostly off road 1:02:26 [3] 12.87 km (4:51 / km) +390m 4:13 / km

Route to Ferchensee and Lautersee, slightly longer than planned because of the perfect weather. Ankle seemed to be okay running and on strides. Could feel it a bit on one slightly rougher bit of path with tree roots etc but after that it was fine. Managed to trip up there and hit my shin off a sharp rock to open up a cut on a 5 year old scar.

6 PM

Running, mostly off road 39:58 [3] 9.04 km (4:25 / km) +90m 4:13 / km

Loop by the river and by the army base then back in the forest. Legs better than this morning on the undulations. Also foot was feeling pretty alright, maybe because it was all smooth trails and road. Clear dry weather but a nice breeze

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