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Training Log Archive: Indiana Jones

In the 7 days ending Apr 9, 2017:

activity # timemileskm+m
  Running, mostly off road13 12:28:18 116.12(6:27) 186.87(4:00) 1950
  Total13 12:28:18 116.12(6:27) 186.87(4:00) 1950

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MoTuWeThFrSaSu

Sunday Apr 9, 2017 #

9 AM

Running, mostly off road warm up/down 52:16 [2] 11.32 km (4:37 / km) +90m 4:26 / km

Warm up and cool down by the river plus 3 x 4' easy running recovery

Running, mostly off road intervals 1:14:13 [5] 23.37 km (3:11 / km) +140m 3:05 / km

3 x 5km (4' easy) + 8km (8.37 to be exact). Started an hour earlier than normal so got the first two reps done before it got really hot. Felt good aerobically, every lap was comfortable until the hilly part, but my legs felt slightly weaker and quicker to fatigue than normal so I planned to do a 4th 5km rep then just kept going a bit longer but didn't run a full 10km as I felt it was too much.

Kept the watch on average pace so for each 5km loop I was at 3'13" pace at the end of the uphill (2.7km) then got down to 3'10" by the end. 5ks were-
15'50", 15'47", 15'50" then averaged just under 3'12" for the 8km. Last big one done!
6 PM

Running, mostly off road 26:12 [2] 5.54 km (4:44 / km) +80m 4:25 / km

Easy jog in the sun. After 500m everything loosened off quite well. Had to reduce my usual warm up routine as all the muscles felt tender from this morning.

Saturday Apr 8, 2017 #

10 AM

Running, mostly off road 1:01:21 [3] 16.67 km (3:41 / km) +180m 3:30 / km

Moderate run in the valley plus hill sprints. Effort was fine but felt a bit hungry and lower on energy than normal. Heating up quickly in the sun.
5 PM

Running, mostly off road 25:50 [2] 5.57 km (4:38 / km) +80m 4:20 / km

Evening jog around the trail loop. Feeling good by the end, but of stiffness at the start.

Friday Apr 7, 2017 #

8 AM

Running, mostly off road 54:34 [2] 13.05 km (4:11 / km) +130m 3:59 / km

Easy run in the valley and strides, legs better than yesterday. Cold morning but luckily got a load of new kit to wear.
5 PM

Running, mostly off road 45:11 [2] 10.02 km (4:31 / km) +190m 4:07 / km

Evening 10k loop. Feeling fine and taking it nice and easy.

Thursday Apr 6, 2017 #

10 AM

Running, mostly off road 50:01 [2] 11.5 km (4:21 / km) +110m 4:09 / km

Easy loop to Scharnitz. Feeling a tired and low on energy but legs fine, could be from yesterday or from carrying a heavy box of kit across the town immediately before running. Strides were relatively okay.
5 PM

Running, mostly off road 45:54 [2] 10.39 km (4:25 / km) +90m 4:14 / km

Out and back along the river with Rob. Much better than this morning, had to hold back a bit.

Wednesday Apr 5, 2017 #

10 AM

Running, mostly off road warm up/down 41:29 [2] 9.41 km (4:25 / km) +90m 4:12 / km

Easy warm up and cool down. Legs a bit stiff cooling down.

Running, mostly off road tempo 1:22:56 [4] 25.12 km (3:18 / km) +180m 3:11 / km

Tempo run on the river trails. Ran an 8.4km course three times going out and back on an undulating bit of path with another little hilly loop at each end. Thought it had a lot more climbing than the watch says though, every km had at least one small uphill! Felt really good from the start, got in to a nice rhythm and ran even paced until picking it up closer to 3'15" for the last 4km. It was pretty chilly (3-4 degrees) and a bit of a breeze which helped things. The path was a bit rougher than the one I normally run fast on but seemed to be fine.
6 PM

Running, mostly off road 27:13 [2] 5.6 km (4:52 / km) +80m 4:32 / km

Easy jog around the forest loop from home. First km I was feeling a bit battered but by the end everything was fine and loosened off. Wore trousers and a fleece, cold outside!

Tuesday Apr 4, 2017 #

8 AM

Running, mostly off road 1:03:35 [3] 15.02 km (4:14 / km) +200m 3:58 / km

Morning run down to Kruen and back with some hill sprints at the end. Legs feeling good again but felt more sleepy than normal the last few days.

Monday Apr 3, 2017 #

10 AM

Running, mostly off road 52:30 [3] 14.25 km (3:41 / km) +110m 3:33 / km

Run in the valley, first km easy then my legs sped up, strides at the end. Felt very comfortable and smooth all the way. Best I've felt since getting back to Mittenwald.
4 PM

Running, mostly off road 45:03 [2] 10.04 km (4:29 / km) +200m 4:05 / km

10k loop with Rob, all feeling fine.

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