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Training Log Archive: Indiana Jones

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running, mostly off road11 11:02:50 98.2(6:45) 158.04(4:12) 2480
  Road Running2 1:36:51 15.65(6:11) 25.19(3:51) 260
  Drills/sprints 1 10:00
  Total12 12:49:41 113.85 183.23 2740

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Sunday Oct 23, 2016 #

1 PM

Road Running warm up/down 30:45 [2] 7.0 km (4:24 / km)

Warm up in Germering, Munich. Decent weather and legs good. Stomach quite upset by the end, something to do with timing the eating badly but also feeling hungry at the same time.

Road Running race 31:23 [5] 10.15 km (3:06 / km) +20m 3:04 / km

Little race in Germering to test the legs. Judged the pace badly at the start and went too quick (a few guys did banter starts) but recovered and got in a decent rhythm apart from the stomach pains which were annoying. The course was pretty quick although a lot of corners and needed to be constantly aware to keep on the right route, there were millions of roads, cycle roads and separate pavements. The last km was very slow, just lost the rhythm and felt hungry, ill etc.
7 PM

Running, mostly off road 25:47 [2] 5.37 km (4:48 / km) +100m 4:24 / km

Cool down which I meant to do at the race but was feeling too ill to manage.

Saturday Oct 22, 2016 #

10 AM

Running, mostly off road 1:03:13 [3] 15.37 km (4:07 / km) +150m 3:55 / km

Easy with speed variations in the valley. Legs pretty good and relaxed. Once the sun came up it was fine but before that freezing cold.

Friday Oct 21, 2016 #

11 AM

Running, mostly off road 1:25:23 [3] 22.15 km (3:51 / km) +440m 3:30 / km

Loop around the Kranzberg though Elmau and strides by the river after. Nice controlled effort and seemed to feel better the further I got. Cold day so running in trousers and long sleeves.
5 PM

Running, mostly off road 36:18 [3] 8.12 km (4:28 / km) +130m 4:08 / km

Run in the valley, everything feeling fine except my shoulder a bit stiff, maybe from the hills yesterday. Cold night again.

Thursday Oct 20, 2016 #

10 AM

Running, mostly off road warm up/down 46:03 [3] 10.24 km (4:30 / km) +160m 4:10 / km

Forest loop before and after. Bit chilly but dry.

Road Running intervals 12:00 [5] 3.66 km (3:17 / km) +240m 2:28 / km

8 x 60", 8 x 30" with easy jog recoveries. Used the same hill as last time. The first one two are always a bit of a shock to the system but after that fine. Felt faster than last time on the short ones.

Road Running warm up/down 22:43 [1] 4.38 km (5:11 / km)

Recovery
5 PM

Running, mostly off road 53:52 [2] 11.71 km (4:36 / km) +100m 4:25 / km

Loop in the valley with Rob. Easy going and nice night but pretty cold. Legs feeling fine.

Wednesday Oct 19, 2016 #

11 AM

Running, mostly off road 1:02:42 [3] 17.02 km (3:41 / km) +110m 3:34 / km

Moderate running by the river before the TEs (not to be confused with TUEs). Legs fairly okay and plenty of energy. Cool damp weather but fine underfoot.

Drills/sprints 10:00 [5]

Three sets in the football stadium. By the last set I was a bit tired but otherwise good.
5 PM

Running, mostly off road 48:05 [2] 10.24 km (4:42 / km) +190m 4:18 / km

Easy run with Rob, similar route to last night but a bit slower. Breaking in some new bouncy shoes. Did strides after, he did them at such an incredible effort and speed that I had to let him go. Getting too old for that.

Tuesday Oct 18, 2016 #

11 AM

Running, mostly off road 1:09:06 [3] 14.51 km (4:46 / km) +400m 4:11 / km

Pretty relaxed run around both lakes with some undulating running between. Legs not bad after yesterday but didn't push it at all. Strides at the end too.
6 PM

Running, mostly off road 45:49 [3] 10.22 km (4:29 / km) +190m 4:06 / km

10k loop, getting a bit dark at the end so had to come the longer way back. Plenty of energy and feeling good.

Monday Oct 17, 2016 #

11 AM

Running, mostly off road 2:06:32 [3] 33.09 km (3:49 / km) +510m 3:33 / km

Long loop through the valleys, First to Scharnitz then Giessenbach, Leutasch and by the river trail to Mittenwald. First third was really easy and a decent speed then there was the 5km long slightly uphill section of road up to Leutasch, never ran it before and it was horrible! It took a bit out of the legs and the fountain I drank from last week at the edge of the town was turned off so had to rely on the 200ml I took with me. The last third was okay but my legs started to stiffen up a bit just before the downhill to Mitenwald, after that they improved a bit.

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