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Training Log Archive: Indiana Jones

In the 7 days ending Feb 12, 2017:

activity	#	time	miles		km		+m
Running, mostly off road	13	11:28:23	104.05	(6:37)	167.46	(4:07)	1090
Road Running	2	1:45:41	19.26	(5:29)	31.0	(3:25)	80
Total	13	13:14:04	123.32	(6:26)	198.46	(4:00)	1170

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Sunday Feb 12, 2017 #

8 AM

Running, mostly off road 50:35 [3] 11.61 km (4:21 / km) +50m 4:16 / km

Pre breakfast run in the forest. Still pretty windy, the other guys sacked off the session again! Glad I got it done yesterday. Legs just a bit tired overall but nothing painful. Strides on the way back but slow because they were all in to the wind.

4 PM

Running, mostly off road 48:28 [2] 10.87 km (4:28 / km) +50m 4:22 / km

Easy run with Martin and Radu. Pissing rain but legs felt better than the morning.

Saturday Feb 11, 2017 #

10 AM

Running, mostly off road 33:31 [2] 7.62 km (4:24 / km) +30m 4:19 / km

Warm up in the wind and rain. The other guys bailed because of the weather so running alone. 3km cool down.

Road Running intervals 1:31:41 [5] 28.0 km (3:16 / km) +80m 3:14 / km

7 x 3km, 1km moderate recovery. Good session but affected a lot by the wind for the first 5 reps, after that it wasn't so bad but I was tiring. Pretty heavy rain at times but it didn't affect the speed too much. The recovery 1kms were just under 3'40" except one where I stopped to tie a shoelace which came undone and forgot to stop the watch so can take a minute off. Times ranging from 9'06" to 9'35" for the reps. The 6th rep was the quickest one in to the headwind.

5 PM

Running, mostly off road 25:31 [2] 5.44 km (4:41 / km)

Easy jog in the forest. Starting off feeling pretty stiff but very quickly loosening off and actually feeling good by the end which was the aim.

Friday Feb 10, 2017 #

10 AM

Running, mostly off road 1:01:56 [3] 16.09 km (3:51 / km) +360m 3:28 / km

Moderate run over the hill quite a few times. Everything fine but didn't push too hard.

5 PM

Running, mostly off road 31:01 [2] 6.39 km (4:51 / km) +20m 4:47 / km

Easy jog in the forest, feeling good by the end.

Thursday Feb 9, 2017 #

10 AM

Running, mostly off road 1:20:21 [3] 22.03 km (3:39 / km) +60m 3:36 / km

Moderate run with Martin. Starting around 3'45 first lap then picking it up a bit. Feeling pretty okay. Good conditions today.

5 PM

Running, mostly off road 20:37 [2] 4.6 km (4:29 / km) +20m 4:23 / km

Easy jog to stretch the legs

Wednesday Feb 8, 2017 #

10 AM

Running, mostly off road 1:07:44 [3] 16.2 km (4:11 / km) +40m 4:08 / km

Easy run with the coach, starting off slow and going less slow for most of the way. Plenty strides at the end. Nice weather and legs okay.

4 PM

Running, mostly off road 47:50 [2] 10.07 km (4:45 / km) +120m 4:29 / km

Another easy run with Martin on the hilly route. Felt very comfortable.

Tuesday Feb 7, 2017 #

7 AM

Running, mostly off road 48:47 [2] 10.71 km (4:33 / km) +40m 4:28 / km

Easy run with Ginie, a bit on the beach then the forest. A bit tired from yesterday but not bad.

4 PM

Running, mostly off road 48:47 [2] 10.71 km (4:33 / km) +150m 4:15 / km

Easy run with the guys then strides on the way back. Hilly route that Radu found. Legs good on the strides.

Monday Feb 6, 2017 #

10 AM

Running, mostly off road 2:03:15 [4] 35.12 km (3:31 / km) +150m 3:26 / km

Long run, progressive on the trails then last 5km on the cycle road. Starting off about 4'00" for the first 5km then picking it up every 5km from 3'45" down to 3'19". Last 5km in about 15'30". Felt pretty easy until the last 5km. Ran with Marius then Alex joined in the last 15km.

Road Running warm up/down 14:00 [2] 3.0 km (4:40 / km)

Easy jogging after

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