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Training Log Archive: Indiana Jones

In the 7 days ending Oct 9, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	10	10:11:36	83.1	(7:22)	133.73	(4:34)	2630
Road Running	3	1:38:01	12.8	(7:39)	20.6	(4:45)	340
Total	13	11:49:37	95.9	(7:24)	154.33	(4:36)	2970

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Sunday Oct 9, 2016 #

9 AM

Running, mostly off road 2:05:27 [3] 26.15 km (4:48 / km) +1070m 3:59 / km

Long moderate run to Leutasch and Seefeld. Slightly uphill all the way plus the 500m climb up the Hoher Sattel. Legs feeling good and no knee trouble at all. Probably good to do a climb after not being able to do any hills recently. Ran with Tom for the first 20km then on my own. He did an hour before meeting me then did another two big climbs after, 56km and 2800m in total!

Saturday Oct 8, 2016 #

10 AM

Running, mostly off road 1:19:40 [2] 14.19 km (5:37 / km) +520m 4:45 / km

Easy run with Tom up to the lakes and back. Legs feeling quite good and no problems with the hilly parts so was fine.

6 PM

Running, mostly off road 37:10 [2] 7.62 km (4:53 / km) +90m 4:36 / km

Short run with Tom around the town and then strides. Plenty of rolling and stretching followed by sauna. Legs feeling pretty good.

Friday Oct 7, 2016 #

10 AM

Running, mostly off road 47:10 [2] 9.35 km (5:03 / km) +70m 4:52 / km

Easy warm up and cool down with Tom

Running, mostly off road tempo 41:01 [4] 12.01 km (3:25 / km) +80m 3:18 / km

Progressive run at the Riedboden/river loop. Started fairly relaxed for 10' then a decent pace for just under 20' with Tom. For the last 10-12' I tried to pick it up a bit more. It never felt very fast but was fairly solid and I was working quite hard. No knee problems but my legs were a bit tight by the end. Felt a bit tired from the last days but was nice to be working hard.

6 PM

Running, mostly off road 25:10 [2] 4.81 km (5:14 / km) +90m 4:47 / km

Easy run with Tom on the trails.

Thursday Oct 6, 2016 #

11 AM

Running, mostly off road 51:47 [3] 13.42 km (3:52 / km) +140m 3:40 / km

Loop to Scharnitz and by the river plus hill sprints. Cold morning so waited a bit longer and did more exercises/rolling first. Knee not too bad at any point, only very slight feeling in one of the muscles, was fine on the hill sprints too.

Tom (fast Tom) arriving tomorrow morning in time for the session hopefully.

5 PM

Running, mostly off road 48:30 [3] 9.4 km (5:10 / km) +180m 4:43 / km

Evening run in the sun with Rob. Best run yet for not having knee pain so happy with that. Even had a small up and downhill halfway which was fine too. Somehow deleted the run from my watch but can remember the numbers.

Wednesday Oct 5, 2016 #

11 AM

Running, mostly off road 1:02:57 [3] 16.06 km (3:55 / km) +100m 3:48 / km

Run with 12 speed variations at the Riedboden. Pretty cold day but dry. Legs seemed to be working okay and it's nice to feel like I'm training again. Felt a slight feeling in the knee at about 40' but it went away and didn't cause any real pain.

6 PM

Road Running 37:26 [3] 8.57 km (4:22 / km) +90m 4:09 / km

Run around the town, some on paths and some on road. Was a bit cautious but it was pretty much fine. Some slight twinges in the second half but not getting worse as long as I kept good form.

Tuesday Oct 4, 2016 #

10 AM

Running, mostly off road 48:26 [3] 11.55 km (4:12 / km) +110m 4:00 / km

River loop towards Scharnitz and back. Did a load of exercises before starting and for the first few minutes I thought I could feel some stiffness but it vanished and didn't ever really appear again, maybe a slight twinge on the hill to my flat, but pretty good actually.

5 PM

Running, mostly off road 44:18 [3] 9.17 km (4:50 / km) +180m 4:24 / km

Run with Rob on the paths towards Kruen. No problems really, noticed a slight muscle stiffness around the knee on the last 1km uphill but it was pretty much fine.

Monday Oct 3, 2016 #

8 AM

Road Running 38:04 [2] 7.01 km (5:26 / km) +200m 4:45 / km

Easy run from Fribourg. Attempted to run on some nice trails by the river but ended up losing the good path and scrambling up a slippery slope between cliffs and had to retrace my steps and avoid falling. It wasn't a good situation. The first half downhill then back up to the hotel again. Knee felt stiff when I was coming back uphill, not great.

8 PM

Road Running 22:31 [3] 5.02 km (4:29 / km) +50m 4:16 / km

Evening run after the journey home. Pretty much fine

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