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Training Log Archive: Indiana Jones

In the 7 days ending Sep 4, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	7	6:05:32	51.03	(7:10)	82.12	(4:27)	1590
Hill running	3	3:22:49	23.03	(8:48)	37.06	(5:28)	1500
Road Running	2	1:37:45	15.28	(6:24)	24.59	(3:59)	320
Total	11	11:06:06	89.33	(7:27)	143.77	(4:38)	3410

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Sunday Sep 4, 2016 #

11 AM

Running, mostly off road warm up/down 42:17 [3] 9.29 km (4:33 / km) +160m 4:11 / km

Warming up in the forest and cool down after. Didn't feel especially bouncy before the session after a while without fast running. Feeling good after though.

Road Running intervals 20:00 [5] 6.18 km (3:14 / km) +20m 3:11 / km

10 x (1' ~10km pace/1' moderate) along the riverside cycle road in Mittenwald. Very enjoyable place for a session and it always feels fast. Short session but enough to get the legs moving and to start feeling like I was working hard for the last 2-3. Happy with the session one week before the big one next weekend.

Saturday Sep 3, 2016 #

11 AM

Running, mostly off road 55:01 [3] 11.49 km (4:47 / km) +260m 4:18 / km

Undulating run and hill sprints after. Legs nice and bouncy and generally feeling good. Knee fine as well so happy with that. Seems to be slightly swollen on the outside compared to the other one. Continuing with the ice and arnica treatment

6 PM

Running, mostly off road 42:50 [2] 8.43 km (5:05 / km) +250m 4:25 / km

Easy run to Lautersee and back. Everything pretty much fine

Friday Sep 2, 2016 #

9 AM

Running, mostly off road 1:36:23 [3] 23.24 km (4:09 / km) +460m 3:46 / km

Moderate run to Leutasch then a loop in the forest and by the river. Feeling good today on the flat and uphill. I could feel some knee stiffness after an hour then at 80' it was sore but seemed to ease off a bit. Nothing feels tight or not working properly so I don't know how to fix it. Hopefully it just goes away by itself

Thursday Sep 1, 2016 #

11 AM

Running, mostly off road 1:01:11 [3] 15.09 km (4:03 / km) +150m 3:52 / km

Fairly easy run with speed variations at the Riedboden. Feeling okay but not pushing too hard.

6 PM

Running, mostly off road 39:10 [3] 8.8 km (4:27 / km) +140m 4:07 / km

Towards Kruen and back. Started to feel pretty good and legs nice and loose.

Wednesday Aug 31, 2016 #

10 AM

Hill running 1:13:38 [3] 15.16 km (4:51 / km) +600m 4:03 / km

Hilly run up to Kranzberg then along some nice trails to Ferchensee and back in to town. Lots of people around. Feeling much better today. The uphill time was close to what I ran as a tempo run in June but I wasn't pushing nearly as hard. Good run!

7 PM

Hill running 45:00 [2] 7.2 km (6:15 / km) +300m 5:10 / km

Group run in Garmisch. Easy going but ran my own pace on the climb. Did some strides while waiting for the others. Nice night and good paths for running.

Tuesday Aug 30, 2016 #

10 AM

Road Running 1:17:45 [3] 18.41 km (4:13 / km) +300m 3:54 / km

Going to Kruen by the trails then back on the hilly cycle road that goes over the fields, first time on it. Really enjoyed the route including the 3km long road hill which I felt really good on, averaging under 4'20". Might be a good place for some hilly road tempo runs in the future. The first few minutes wasn't great but the second half of the run I felt much more like normal. Strides at the end

5 PM

Running, mostly off road 28:40 [3] 5.78 km (4:58 / km) +170m 4:19 / km

Trail loop with a small loop on the steep hill behind the flat. Legs good tonight, more bounce and better uphill than the last days

Monday Aug 29, 2016 #

10 AM

Hill running 1:24:11 [3] 14.7 km (5:44 / km) +600m 4:45 / km

Hilly run over Kranzberg on some nice grassy paths and single trails with Rob. Started to rain finally so more comfortable running conditions. Feeling alright, not amazing after yesterday but fine enough and no knee pain on the downhill. Enjoyable run and perfect for the legs.

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