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Training Log Archive: Indiana Jones

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running, mostly off road8 8:26:23 72.35(7:00) 116.44(4:21) 1030
  Road Running4 3:44:09 35.32(6:21) 56.84(3:57) 460
  Drills/sprints 1 40:00
  Total11 12:50:32 107.67 173.28 1490

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Sunday Nov 12, 2017 #

7 AM

Running, mostly off road 1:39:01 [3] 22.43 km (4:25 / km) +250m 4:11 / km

Early run up the valley and back. Followed the river esk and hoped to get a bit higher in the hills but the wind was ridiculously strong, came to a complete stop at times. Also frozen ground with snow and ice on the last part before turning. Glad the race wasn't today!

Saturday Nov 11, 2017 #

11 AM

Road Running warm up/down 34:00 [2] 7.5 km (4:32 / km) +30m 4:27 / km

Warm up run with Ginie plus a few strides and extra jogging to stay warm in the cold wind.

Road Running race 1:08:03 [5] 21.09 km (3:14 / km) +150m 3:07 / km

Glen Clova HM. Nice undulating course on minor roads. Wanted to try and push myself to get under the CR (67'21) but slowed down too much in the final 5km. First half was much more hilly but with a tailwind, think I was around 31'40" at 10km which wasn't that fast. Would have been possible to go faster but I thought saving energy for the last half was a good idea. When we turned around I struggled to keep a good pace going in the windy sections. The final 4km had a few short sharp hills too which also killed the speed. Really enjoyed it and felt strong all the way, would have been amazing to have a tough head to head race on this course. When I saw Kris Jones on the start line I thought it might happen but he'd been injured and took it easy.

Road Running warm up/down 11:39 [2] 2.53 km (4:36 / km) +20m 4:26 / km

Very cold cool down jog. Got a massage afterwards and the guy reckoned the achilles/calf didn't seem bad. Could feel it slightly in the hours after but seemed to ease off when moving a while.

Friday Nov 10, 2017 #

11 AM

Running, mostly off road 1:04:28 [2] 15.07 km (4:17 / km) +120m 4:07 / km

Out and back on the Deeside line then a long way back through the town. Felt very easy and legs seemed to be moving well. Achilles is no longer tender when pinched but the calf and ankle feel a bit tired from the last days of exercises.

Thursday Nov 9, 2017 #

10 AM

Running, mostly off road 46:37 [3] 12.56 km (3:43 / km) +120m 3:33 / km

Steady run on the Crathes loop with some short efforts mixed in, roughly 10 x 30s. Good to keep the legs turning over.
5 PM

Road Running 48:03 [2] 10.33 km (4:39 / km) +140m 4:21 / km

Easy run starting in the forest for the first 5km until the head torch died (again) then on the roads. Plenty of options for running on lit streets if needed.

Wednesday Nov 8, 2017 #

11 AM

Running, mostly off road 1:16:27 [3] 18.36 km (4:10 / km) +120m 4:02 / km

On the Deeside line out and back to just before Drumoak. Starting easy then letting the legs find a comfortable rhythm. Muscles slightly stiff from yesterday but generally feeling very good. Achilles felt less tender to touch this morning and I didn't notice it on the run.
5 PM

Running, mostly off road 46:38 [2] 10.2 km (4:34 / km) +90m 4:23 / km

Easy run in the forest and going to Tesco and back. Legs feeling okay. No noticeable achilles issues, calf was a bit tired from the exercises I did before the run but no problems.

Tuesday Nov 7, 2017 #

10 AM

Running, mostly off road warm up/down 1:01:55 [2] 13.34 km (4:38 / km) +100m 4:28 / km

Warm up running in the forest and cool down on HoB trails. Cool damp day but no wind and the rain stopped just in time.

Road Running intervals 11:40 [5] 4.1 km (2:51 / km)

10 x 70s (90s jog) on an empty stretch of road at HoB. Perfect place for short reps, only very slight gradients. Wasn't sure how the achilles might be so planned to stop if I noticed anything but it was fine. If there's any bad reaction from today I'll take an easy week. Surprisingly tough session, after two reps I was finding it difficult. Probably what I'm lacking though.
5 PM

Running, mostly off road 50:23 [2] 10.91 km (4:37 / km) +90m 4:26 / km

Easy run around the golf course. Legs easing off well after this morning. Only time I noticed the Achilles was the start of the climb back up arbeadie road on the way home but it wasn't bad.

Monday Nov 6, 2017 #

10 AM

Running, mostly off road 1:00:54 [2] 13.57 km (4:29 / km) +140m 4:16 / km

Easy run in the forest. Legs feeling fresh and bouncy but the Achilles feeling tender at times. It was pretty much fine yesterday but may need to be careful with it.
5 PM

Road Running 50:44 [2] 11.29 km (4:30 / km) +120m 4:16 / km

Easy Crathes loop. Head torch ran out of battery partway round so had to stick to the roads for the last part instead of staying on the trail. Legs fine but noticing the achilles.

Drills/sprints 40:00 [3]

Drills, sprints, circuits and core exercises. Was worried about the achilles and planned to stop if I noticed anything but it felt fine once warmed up. Felt a lot better on the sprints this week.

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