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Training Log Archive: Indiana Jones

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling3 5:28:00
  Running, mostly off road5 4:37:54 41.61(6:41) 66.96(4:09) 930
  Total8 10:05:54 41.61 66.96 930

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Sunday Sep 25, 2016 #

10 AM

Running, mostly off road 58:44 [3] 14.88 km (3:57 / km) +120m 3:48 / km

Run in the forest for the first 8km at a relaxed effort then 5km on the road faster followed by an easy cool down. Warmer and drier than yesterday but still quite windy. Knee seems similar to the last days, still a bit tender to the touch but not stiffening up while running. Did the exercises before and after, increased the reps by another 5.
3 PM

Cycling 1:40:00 [2]

On the mountain bike. Felt like a decent workout with a few good hills on the route. Enjoyed it

Saturday Sep 24, 2016 #

8 AM

Running, mostly off road 1:09:13 [3] 16.2 km (4:16 / km) +300m 3:55 / km

Loop on forest paths and farm roads going over to the next valley and back. Longer than I remembered. Felt a bit hungry all the way so didn't push it. Knee felt good although at the top of the uphill at 50' in I felt some tightness in the tissues around the knee but I think it's more from the massage. Two lots of exercises, managed more of the side plank ones than yesterday.

Friday Sep 23, 2016 #

8 AM

Running, mostly off road 50:47 [3] 12.53 km (4:03 / km) +180m 3:47 / km

Back in Scotland. Did a loop on some forest paths with a few undulations. Feeling very good and fresh. Pace picked up a bit towards the end. Exercises after
2 PM

Cycling 1:40:00 [2]

Two laps of a hilly road loop with four climbs of around 10' in total. Roads were quite busy so I didn't do the Cairn o mount. Quite breezy and the odd spot of rain

Thursday Sep 22, 2016 #


Physio and traveling. Did the exercises before bed

Wednesday Sep 21, 2016 #

8 AM

Running, mostly off road 53:01 [3] 13.34 km (3:58 / km) +130m 3:47 / km

Flat run by the river. Pretty dark and misty morning so didn't want to go cycling. Knee fine for 30min then getting stiff then easing off slightly for the last part. Physio tomorrow morning

Tuesday Sep 20, 2016 #

9 AM

Cycling 2:08:00 [3]

Cycle to Leutasch, Seefeld, Telfs, Buchen then home. 60km, 1350m. Knee felt okay this morning but didn't want to risk running. Really enjoyed being back on the bike. Pushed it fairly hard on the flat and uphill parts. Wasn't great on the long climb from Telfs but still pushed it anyway. No sign of pain so happy with that.

Monday Sep 19, 2016 #

9 AM

Running, mostly off road 46:09 [3] 10.01 km (4:37 / km) +200m 4:11 / km

10k loop. Same as the last days, first 30' no sign of pain then suddenly getting bad. Probably won't do any more runs until seeing the physio
4 PM


Glute exercises and gym ball circuits. 40min in total

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