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Training Log Archive: Indiana Jones

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running, mostly off road11 11:03:57 96.96(6:51) 156.04(4:15) 2420
  Road Running3 1:54:40 17.67(6:29) 28.44(4:02) 520
  Drills/sprints 1 8:00
  Total13 13:06:37 114.63 184.48 2940

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Sunday Oct 16, 2016 #

10 AM

Running, mostly off road 1:26:41 [3] 22.09 km (3:55 / km) +440m 3:34 / km

Loop around the Kranzberg, basically a shortened version of the 32km loop going to Klais and Kruen but coming back on another path just before Klais. Glorious sunshine and warm, the best weather for being outside. Saw a big grass snake which was cool. Legs were pretty good all the way so just ran relaxed but reasonably fast in places, except the killer tarmac climb after 16km. Hill sprints at the end.
5 PM

Road Running 23:46 [3] 5.08 km (4:41 / km) +130m 4:09 / km

Short run towards Lautersee. Was doing some exercises in the park so just did a cool down after.

Saturday Oct 15, 2016 #

10 AM

Running, mostly off road 1:00:00 [4] 17.14 km (3:30 / km) +110m 3:24 / km

Progressive run in the valley. Felt pretty good and smooth for the run, much better than last time. Ran mostly off effort but looking at the splits now it was fine; first 4km 4'-3'40"/km then 4km at around 3'35", 4km 3'25" 4km 3'18" then the last 1km a bit quicker. Warm, sunny and no wind, unlike yesterday's near hurricane.

Running, mostly off road 40:52 [3] 9.13 km (4:29 / km) +120m 4:12 / km

Cooling down after the run. Just extended it instead of doing a second run tonight. Think an evening off may be in order to recover a bit and do more glute exercises when I'm not knackered.

Friday Oct 14, 2016 #

11 AM

Running, mostly off road 1:05:03 [3] 13.14 km (4:57 / km) +330m 4:24 / km

Undulating run to the two lakes then diagonals at the football stadium, it seems to be open to the public now and is only 500m away. Legs were feeling a bit stiff but fine when running and the softer trails helped a bit. No problems with running fast on the diagonals.
7 PM

Running, mostly off road 59:59 [3] 14.11 km (4:15 / km) +160m 4:01 / km

From Leutasch to Mittenwald by the river trail. Nice warm and dry evening for it. Everything feeling fine once I got going. Saw loads of deer right by the path and a badger which ran out in front of me and I nearly stepped on.

Thursday Oct 13, 2016 #

10 AM

Running, mostly off road 1:16:56 [3] 20.07 km (3:50 / km) +250m 3:37 / km

Out to Scharnitz and up a bit of the Karwendel valley and back. Great day for running except the wind. Cool, dry and sunny. Legs feeling good too.
5 PM

Running, mostly off road 39:25 [2] 8.65 km (4:33 / km) +130m 4:14 / km

Run in the valley, pretty easy going. Legs not as bad as expected after so much running. Strangely as my knee as improved dramatically my foot has become stiffer again.

Wednesday Oct 12, 2016 #

10 AM

Running, mostly off road warm up/down 48:18 [3] 10.48 km (4:37 / km) +180m 4:15 / km

Warming up and cooling down on the 5km loop from the flat. Feeling a bit tired at the start and legs still stiff but after a few minutes everything was fine.

Road Running intervals 9:30 [5] 2.83 km (3:21 / km) +180m 2:33 / km

6 x 60" 7 x 30" on an uphill road. Jogging down recovery. Did an extra rep for some reason but never mind. Felt pretty good in the session and could run fast and keep good form. Harder than I thought it would be.

Road Running warm up/down 16:28 [1] 3.42 km (4:49 / km)

6 PM

Running, mostly off road 45:04 [3] 9.02 km (5:00 / km) +250m 4:23 / km

Evening run to Lautersee and around some of the trails, strides at the end. Legs feeling very good tonight and the sun shining.

Tuesday Oct 11, 2016 #

10 AM

Road Running 1:04:56 [3] 17.11 km (3:48 / km) +210m 3:35 / km

On the riverside cycle road to Kruen then on the hilly cycle road back over the Buckelwiesen. Kept up a decent pace on the uphill section but think I had a tailwind. Felt better the more I ran, calf a bit tight but otherwise fine, knee feeling pretty much fine all the way.

Drills/sprints 8:00 [5]

Two sets with high knees, butt kicks, skipping, bounding, squat jumps and the sprints. Nice to be back on them again and it went quite well.
5 PM

Running, mostly off road 41:42 [2] 9.01 km (4:38 / km) +110m 4:22 / km

Run towards the Geisterklamm and down to the riverside path back to Mittenwald. Legs fairly alright but still slightly tight in places.

Monday Oct 10, 2016 #

11 AM

Running, mostly off road 54:05 [3] 13.14 km (4:07 / km) +130m 3:55 / km

Running by the river. Legs feeling a bit stiff all over after yesterday's long run or from not running again in the evening to loosen things off. Conscious of the lack of cushioning in the trail shoes too. Managed strides at the end though.
5 PM

Running, mostly off road 45:52 [3] 10.06 km (4:34 / km) +210m 4:08 / km

Evening loop going down the valley and back by the waterfall. Legs feeling better than the morning so happy with that. Ran in trousers which seemed to help the knee feel loose and warm.

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