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Training Log Archive: Indiana Jones

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running, mostly off road8 6:14:33 53.75(6:58) 86.51(4:20) 1050
  Cycling4 3:41:00
  Road Running4 2:18:03 22.26(6:12) 35.83(3:51) 220
  Total13 12:13:36 76.02 122.34 1270

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Sunday Dec 3, 2017 #

8 AM

Road Running warm up/down 14:33 [2] 3.45 km (4:13 / km) +50m 3:56 / km

Easy running down the road to the Deeside line and back.

Running, mostly off road 1:04:20 [4] 18.66 km (3:27 / km) +60m 3:24 / km

Progressive run on the Deeside line to Drumoak and back, pre breakfast. The way back going up the valley and in to the wind so a bit tougher anyway, some muddy sections too. Felt good and ran by how I felt rather than any pace. Probably one of the better ones I've ran though, seemed to get the effort level just right and finish well.
6 PM

Road Running 30:34 [2] 6.83 km (4:29 / km) +60m 4:17 / km

Easy run around the town. Bit stiff from earlier but loosening off during the run which was good.

Saturday Dec 2, 2017 #

11 AM

Running, mostly off road 1:05:09 [2] 13.66 km (4:46 / km) +250m 4:22 / km

Easy run along the river then a loop around Scolty. With Ginie for the first half. Managed to stay away from any slush but it was a bit muddy in places. Feeling okay overall and calf not bad, bit of tightness in the peroneal muscles from working harder on the recent snow and hill bits but not bad.
5 PM

Cycling 50:00 [3]

Steady turbo ride. Feeling easier to go faster and have a higher heart rate, possibly just getting better at managing the boredom.

Friday Dec 1, 2017 #

12 PM

Road Running warm up/down 38:56 [2] 8.7 km (4:29 / km) +20m 4:25 / km

Beach session with Sasha, running around looking for a clear section of road beforehand. Some slushy/icy sections but we found a 5min stretch to do an out and back session. It melted off quickly as we were running.

Road Running intervals 30:00 [5] 9.62 km (3:07 / km) +20m 3:05 / km

3 x 10' (3' easy) out and back. Ran slightly easier on the way out then pushed more on the way back (and had a bit of a tailwind). Turned a few seconds after Sasha to give me something to chase on the way back and that made it a really good session. Had to work really hard to catch him because he's improved a lot! Each 10' rep got progressively quicker and each 1km split on each rep got quicker. Felt good and no calf or Achilles trouble!

Thursday Nov 30, 2017 #

9 AM

Cycling 1:00:00 [3]

Steady turbo ride average HR 140. Easy day to recover from yesterday. Legs seem okay so will do a run later.
1 PM

Running, mostly off road 1:07:12 [2] 15.24 km (4:25 / km) +290m 4:02 / km

Run with Sasha along the river and back through Blackhall/Scolty area. Some snowy trails but nice and soft, better than the slushy stuff on the pavements. Legs feeling okay, slightly stiff from cycling and the new exercises but no problems with the Achilles or calf despite the slippery conditions so that's good.

Wednesday Nov 29, 2017 #

10 AM

Running, mostly off road warm up/down 27:52 [2] 6.22 km (4:29 / km) +50m 4:18 / km

On the trails around HoB, lots of mud and surface water. Deeside line would be too icy for running fast so avoided it.

Road Running intervals 24:00 [5] 7.23 km (3:19 / km) +70m 3:10 / km

Achilles testing session, 12 x 1' (1' steady) around the HoB loop. Four were uphill, two downhill and the rest flat. After a few minutes warm up my Achilles felt fine and I didn't notice any calf tightness during. Legs took a few reps to get going but by the end I felt really good. So far no bad reactions so fingers crossed!
4 PM

Running, mostly off road 32:05 [2] 6.52 km (4:55 / km) +70m 4:40 / km

Easy run around the grass near Aberdeen beach and over broad hill a few times then to Union st. Legs not too bad after the session, will find out tomorrow how everything is.

Tuesday Nov 28, 2017 #

11 AM

Running, mostly off road 47:48 [3] 11.67 km (4:06 / km) +130m 3:53 / km

Deeside way and Crathes loop. Another good run done without pain. Wasn't feeling that smooth or bouncy but otherwise fine, uphills felt good too. Some icy patches in places so had to be careful.
5 PM

Cycling 1:06:00 [3]

Steady turbo ride. Good little workout, HR 148 average.

Monday Nov 27, 2017 #

10 AM

Running, mostly off road 35:33 [2] 7.51 km (4:44 / km) +130m 4:21 / km

Easy run in the forest plus a few times up Corsee hill at a steady effort and some hill bounding. Calf okay, no problems but thought I'd keep it short and try and get some pain free runs in.

Cycling 45:00 [3]

Turbo trainer at steady effort.
6 PM

Running, mostly off road 34:34 [2] 7.03 km (4:55 / km) +70m 4:41 / km

Easy run with Ginie to Crathes and back along the Deeside way from Tesco. Legs fine, no problems after the first 500m of warming up.

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