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Training Log Archive: Indiana Jones

In the 7 days ending Jul 17, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	10	9:31:43	77.17	(7:24)	124.2	(4:36)	3080
Hill running	1	59:48	6.21	(9:37)	10.0	(5:59)	1400
Road Running	1	20:00	2.49	(8:03)	4.0	(5:00)
Total	11	10:51:31	85.87	(7:35)	138.2	(4:43)	4480

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Sunday Jul 17, 2016 #

10 AM

Running, mostly off road 52:55 [3] 11.85 km (4:28 / km) +120m 4:15 / km

Scharnitz loop feeling good after yesterday, no tiredness at all.

6 PM

Running, mostly off road 41:34 [3] 9.01 km (4:37 / km) +220m 4:07 / km

Some running on the hilly trails behind the flat then the loop to the army base and back. Feeling good

Saturday Jul 16, 2016 #

11 AM

Road Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Easy jogging from my flat to the race start then another warm up once I found out the start was delayed. Some strides etc as well

Hill running race 59:48 [5] 10.0 km (5:59 / km) +1400m 3:31 / km

Karwendel race from Mittenwald. Course slightly shortened at the top because of snow. Pretty good field of German guys and three Kenyans plus Tekle who won last year. Got my tactics a bit better this time and knew where I could push hard. On the fast gravel track I got in the lead and by the Dammkar I had a reasonable gap over 2nd, he was still pretty good at this part. The top part was a bit slower in the slushy snow but apart from that it felt quick and relatively comfortable all the way. Enjoyed it and felt fit. Would have been good to run the full course to compare the times but never mind. Team won against Kenya as well, good day!

Friday Jul 15, 2016 #

11 AM

Running, mostly off road 41:22 [3] 9.56 km (4:20 / km) +100m 4:07 / km

Running by the river and then some hill sprints. Feeling generally quite fresh, maybe the colder weather helps.

Thursday Jul 14, 2016 #

10 AM

Running, mostly off road 1:05:06 [3] 13.0 km (5:00 / km) +400m 4:20 / km

Up to the lakes and back. Not bad at all, expected to feel more tired. Cool wet day so nobody about

8 PM

Running, mostly off road 22:02 [2] 4.69 km (4:42 / km) +80m 4:20 / km

Very short easy run to keep the legs moving.

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

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