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Training Log Archive: Indiana Jones

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running, mostly off road5 4:44:36 41.14(6:55) 66.21(4:18) 1270
  Cycling3 4:10:00
  Road Running2 2:18:40 23.45(5:55) 37.74(3:40) 480
  Total10 11:13:16 64.59 103.95 1750

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Sunday Oct 2, 2016 #

10 AM

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

Road Running race 56:09 [5] 17.17 km (3:16 / km) +370m 2:57 / km

Morat-Fribourg race. Testing out the body after some end of season recovery. Enjoyed the course but didn't feel 100% prepared for it. I ran with a guy for the first 10km but there was a headwind most of the way so he just sat behind me and nearly tripped me up three times, it got pretty annoying! After that we caught two guys so I sat behind them but they sped up so much on the downhill before the steep hill at 12-13km so my legs were a bit spent. I passed one of them then another guy on the hill but there were three guys just ahead at the top and I couldn't close the gap. Started feeling hungry and out of steam for the last 3km but didn't lose any places. No knee trouble at least.

Saturday Oct 1, 2016 #

4 PM

Running, mostly off road 34:48 [3] 8.02 km (4:20 / km) +150m 3:58 / km

Run in Fribourg after the journey. Found some forest nearby to run around which was perfect. Did 5 x 200m on the road at the end. No sign of knee problems so all good.

Friday Sep 30, 2016 #

10 AM

Running, mostly off road 1:02:30 [3] 13.2 km (4:44 / km) +250m 4:20 / km

In Edinburgh running on Corstorphine hill, flat for a few km then nice hilly paths. Feeling okay, slightly stiff knee for the last 2' but not that bad and right at the end. Narrowly avoided swallowing another bee as it bounced off my lip when I was running one of the strides at the end.

Thursday Sep 29, 2016 #

9 AM

Road Running 44:15 [2] 10.14 km (4:22 / km) +60m 4:14 / km

In Aberdeen going to Duthie park and a bit along the Deeside way cycle road

Road Running tempo 20:16 [5] 6.43 km (3:09 / km) +50m 3:02 / km

Tempo run out and back on the cycle road. Not feeling especially fast and there was a fairly strong headwind on the way out. Picked up a bit on the way back and finish the last km under 3'.

Wednesday Sep 28, 2016 #

7 AM

Running, mostly off road 58:05 [3] 13.81 km (4:12 / km) +190m 3:56 / km

Run in the forest with speed variations. Slightly tired from the last days of cycling and exercises but felt reasonably okay. A little bit of knee discomfort in the last few km but not affecting the movement.
9 AM

Cycling 55:00 [2]

In to the town and back plus a hill walk of just under 3 hours. Won't manage any more cycling before the weekend because of being away from home but it'll probably be good to recover a bit.

Tuesday Sep 27, 2016 #

11 AM

Running, mostly off road 1:02:18 [3] 16.38 km (3:48 / km) +300m 3:29 / km

Same loop as a few days ago but in reverse, plus some strides on the last bit of road home and in the park after. Ran at a moderate effort although it probably increased a bit on the hills. Knee feeling fine until 50' then a slight stiffness on a gravelly downhill section, as soon as I hit the tarmac at the bottom it was fine again. Exercises as usual but a few more.
4 PM

Cycling 1:40:00 [3]

Same loop as yesterday but in reverse plus an extra bit at the end. Lots of climbing and another fairly hard effort. Very windy but sunny and warm. Luckily the mountain bike was sturdy enough in the wind.

Monday Sep 26, 2016 #

11 AM

Running, mostly off road 1:06:55 [3] 14.8 km (4:31 / km) +380m 4:00 / km

Fairly easy run over some small hills and grassy paths, strides in the park after. Legs okay and knee feeling a bit better, no sign of any stiffness at least. Exercises before and after, managing a few more of each one than yesterday
4 PM

Cycling 1:35:00 [3]

Mountain biking up to Birse then over the hill towards Aboyne and back. Pushing reasonably hard, felt a bit tired by the end. Longer than yesterday with more uphill but faster paths.

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