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Training Log Archive: Indiana Jones

In the 7 days ending Jun 11, 2017:

activity	#	time	miles		km		+m
Running, mostly off road	9	7:59:46	67.1	(7:09)	107.98	(4:27)	2660
Hill running	7	4:57:32	28.89	(10:18)	46.5	(6:24)	4530
Cycling	1	1:50:00
Total	14	14:47:18	95.99		154.48		7190

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Sunday Jun 11, 2017 #

10 AM

Running, mostly off road warm up/down 42:10 [2] 8.72 km (4:50 / km) +210m 4:19 / km

Easy running on hilly trails before the session and some flatter running from the top of the climb after the uphill part. Very hot by the end but managed okay in it.

Running, mostly off road tempo 1:00:44 [5] 15.31 km (3:58 / km) +530m 3:23 / km

10k tempo around the lake then uphill tempo on a gradual climb. Felt okay running at 3'15"/km but the few small climbs on the trail slowed me down a bit. When starting the hill it was a major shock to the system but I adjusted okay after a few minutes. On the last part I felt I could push a bit more rather than just trying to stay alive.

6 PM

Running, mostly off road 32:12 [2] 6.24 km (5:10 / km) +200m 4:27 / km

Hilly loop on the trails. Feeling a bit tired overall but nothing painful.

Saturday Jun 10, 2017 #

8 AM

Running, mostly off road 1:20:07 [3] 20.31 km (3:57 / km) +300m 3:40 / km

Moderate run in the forest and by the lakes. Started off on the hilly part to warm up the legs then more sustained flat running. Felt pretty good all the way, just the last 10 minutes my left calf was tiring a bit but no pain.

12 PM

Cycling 1:50:00 [2]

Easy mountain biking up to Bernina pass in the hot weather. 700m gradual uphill.

Friday Jun 9, 2017 #

6 AM

Running, mostly off road 45:56 [2] 9.52 km (4:49 / km) +210m 4:21 / km

Undulating run in the forest starting with a long climb then finishing mostly flat. Legs okay, no calf stiffness. Could feel a bit of tiredness from the session yesterday but nothing painful.

3 PM

Running, mostly off road 40:52 [2] 8.51 km (4:48 / km) +160m 4:23 / km

Easy run to the town on trails. All feeling good.

Thursday Jun 8, 2017 #

10 AM

Running, mostly off road warm up/down 47:48 [2] 8.63 km (5:32 / km) +240m 4:52 / km

Hilly warm up loop on the trails then cool down afterwards running at 2500m. Feeling a bit tired before and after but all good during the session.

Hill running intervals 40:00 [5] 5.76 km (6:57 / km) +810m 4:05 / km

8 x 3' (2' easy) uphill. Pretty good session, felt strong until just the final two when it got really steep and high. Happy with how it went. Last year the highest I got was 1800-2000m with the last rep but this time it was starting at 1800m. Still had another few minutes of uphill to the top so could have fitted in another rep.

6 PM

Running, mostly off road 37:48 [2] 7.7 km (4:55 / km) +190m 4:22 / km

Easy run on the trails around Lej Nair, awesome running. Legs not too bad but feeling a bit tired in the afternoon/evening.

Wednesday Jun 7, 2017 #

10 AM

Hill running 40:08 [3] 5.57 km (7:12 / km) +760m 4:17 / km

Muragl climb, same as yesterday but an extra few minutes of flatter running first. Legs feeling okay. Nice sunny day.

Running, mostly off road 55:58 [3] 14.02 km (4:00 / km) +370m 3:32 / km

Moderate run on the paths from the top station. Saw another flatter path a bit further away so did 4km out/back then a few of the shorter out and back sections as yesterday. There was one slightly longer uphill section which was a bit tough and a few short rocky bits but the rest was good. No sign of any stiffness.

6 PM

Hill running 41:19 [2] 7.11 km (5:49 / km) +320m 4:45 / km

Easy hilly run in the forest. Bit tired from this morning but okay I think.

Tuesday Jun 6, 2017 #

11 AM

Hill running 38:00 [3] 5.12 km (7:25 / km) +750m 4:17 / km

1km flat then long climb to Muragl. Legs felt good for the first time in a while, no calf problems either. Enjoyed it a lot except the cool wet weather.

Running, mostly off road 36:11 [3] 9.02 km (4:01 / km) +250m 3:31 / km

Moderate run out and back along the flattest section of trail I could find, ~800m each way so not too bad. Felt good and actually got a bit quicker as I went on, no calf problems but maybe because it had enough uphill. Apart from a slow 2km section it was all close to 3'50". Done at altitude of 2400-2500m but didn't feel it that much.

5 PM

Hill running 38:39 [2] 6.24 km (6:12 / km) +510m 4:24 / km

Easy run, similar to last night but a little bit more flat before the main climb. Everything feeling okay, bit tired from the day's training but no pain.

Monday Jun 5, 2017 #

10 AM

Hill running 1:01:32 [3] 11.33 km (5:26 / km) +780m 4:02 / km

Over a small hill in the forest then the climb to the cable car on a different path, not that steep. Missed one cable car so ran a bit more uphill then walked down. Almost wasn't allowed to go down, even though I have a free pass I have to collect a ticket at the bottom to come down with. So when I got down it was going to take another hour for one more rep so I just did a gradual 3km/150m climb at a reasonable effort going towards home then walked the 1km downhill to Surlej. Happy to say everything felt pretty much fine, even though it was flatter than the last uphill runs.

5 PM

Hill running 37:54 [3] 5.37 km (7:03 / km) +600m 4:32 / km

Uphill run. Raining for a bit but then it finally went off. Legs feeling fine. Glutes still slightly stiff since the XT.

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