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Training Log Archive: Indiana Jones

In the 7 days ending Nov 27, 2016:

activity	#	time	miles		km		+m
Running, mostly off road	13	12:27:57	111.35	(6:43)	179.2	(4:10)	2010
Road Running	2	1:03:42	9.0	(7:04)	14.49	(4:24)	240
Drills/sprints	1	15:00	2.05	(7:19)	3.3	(4:33)	130
Total	13	13:46:39	122.4	(6:45)	196.99	(4:12)	2380

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Sunday Nov 27, 2016 #

8 AM

Running, mostly off road 1:00:20 [3] 14.22 km (4:15 / km) +130m 4:03 / km

Morning run loop to Scharnitz and back. Everything feeling good after yesterday.

5 PM

Running, mostly off road 46:26 [3] 10.18 km (4:34 / km) +200m 4:09 / km

Short Kruen loop in the opposite direction to normal. Legs slightly stiffer than this morning, probably delayed stiffness from the session yesterday but not bad.

Saturday Nov 26, 2016 #

10 AM

Running, mostly off road warm up/down 45:27 [3] 10.25 km (4:26 / km) +150m 4:08 / km

Forest lap before and after the session. Randomly feeling good today. Maybe the slight illness of the last days has passed

Road Running intervals 12:00 [5] 3.72 km (3:14 / km) +230m 2:28 / km

8 x 30", 8 x 60" uphill with jog recovery. Good session, felt quite fast on the short ones. The longer ones seemed harder, probably from being used to running faster and the steepest bit being the last 60m. Headwind on all of them, not very strong but enough to notice. Last time was a tailwind.

Road Running warm up/down 22:21 [2] 4.58 km (4:53 / km)

Recovery running

5 PM

Running, mostly off road 43:28 [3] 10.1 km (4:18 / km) +70m 4:10 / km

Run in the valley, some with the head torch. Legs feeling really good again.

Friday Nov 25, 2016 #

10 AM

Running, mostly off road 1:15:34 [3] 20.0 km (3:47 / km) +130m 3:40 / km

Loop by the river then diagonals and home again. Did them on the track rather than the grass for a change, I felt a bit lighter and faster. 4km longer than planned because I somehow forgot that running to the sports field and back is 4km.

5 PM

Running, mostly off road 45:55 [3] 10.09 km (4:33 / km) +190m 4:10 / km

Evening loop towards Kruen and back by the waterfall. Used the head torch and went a bit later rather than rushing out before dark, always take a while to wake up properly after a nap. Legs good though.

Thursday Nov 24, 2016 #

10 AM

Running, mostly off road 1:05:38 [3] 14.01 km (4:41 / km) +370m 4:08 / km

Around Ferchensee and Lautersee. All the snow melted since last time so good to run up there again. Legs good but head a bit blocked up, not feeling that bad though. Some faster efforts/strides towards the end.

4 PM

Running, mostly off road 56:20 [2] 12.02 km (4:41 / km) +60m 4:34 / km

Lap of the Riedboden with Rob. Nice warm dry evening and feeling better than this morning. Easy going.

Wednesday Nov 23, 2016 #

10 AM

Road Running 29:21 [2] 6.19 km (4:44 / km) +10m 4:42 / km

To the Inn cycle path and back from Rosenheim and some extra running to warm up. Warm, sunny and no wind

Running, mostly off road 1:31:00 [4] 26.01 km (3:30 / km) +50m 3:28 / km

Progressive run out and back 13km along the Inn on a smooth gravel path. Went down valley first as it was completely uninterrupted for 37km in one direction and no wind. The furthest point was only 20m lower than the start so unbelievably flat. Started about 3'55-3'50" for a few km then under 3'45" after 5km and getting quicker by halfway. On the way back it was all under 3'30" with the last 8km 3'16" or less, the first point I noticed much effort. Got a bit quicker in the final bit but didn't have much left at the end. Tarmac would have made a difference, for the last 400m I was back on a road and could accelerate better. Feeling okay generally but the breathing hasn't been as good as normal since the weekend.

Tuesday Nov 22, 2016 #

10 AM

Running, mostly off road 1:03:41 [3] 16.81 km (3:47 / km) +300m 3:29 / km

Moderate run going towards Kruen and back on some undulating trails, hill sprints after. Still really windy!

4 PM

Running, mostly off road 45:48 [3] 10.23 km (4:29 / km) +60m 4:21 / km

Lap of the forest from Rosenheim. Nice dry dirt trails and legs feeling fine. No wind.

Monday Nov 21, 2016 #

10 AM

Running, mostly off road 1:03:28 [3] 15.17 km (4:11 / km) +100m 4:03 / km

Run in the valley and cool down after the exercises. So windy today it was just annoying. Difficult to run at a decent pace and stuff constantly getting in my eyes. Maybe feeling a bit tired from the race but hard to tell.

Drills/sprints 15:00 [5] 3.3 km (4:33 / km) +130m 3:48 / km

Four sets of the exercises including the flat ones and hill ones, sprints etc all in one. Recovery jogging between each set.

4 PM

Running, mostly off road 44:52 [3] 10.11 km (4:26 / km) +200m 4:02 / km

Loop on the trails trying to avoid the wind. Legs feeling good

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