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Training Log Archive: Indiana Jones

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running, mostly off road7 8:15:59 71.43(6:57) 114.95(4:19) 1590
  Road Running1 1:34:09 13.8(6:49) 22.21(4:14) 70
  Hill running1 1:10:07 8.39(8:21) 13.51(5:11) 440
  Cycling1 1:01:00
  Total10 12:01:15 93.62 150.67 2100

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Sunday Dec 10, 2017 #

10 AM

Running, mostly off road 2:01:07 [3] 29.39 km (4:07 / km) +550m 3:46 / km

Long steady run with Rob (West Highland Way record holder) around the forest at Scolty and along the river. Awesome day for running and barely any snow. Legs fairly okay and the Achilles was fine too, hopefully it'll handle this okay. Worked quite hard on the climbs and some flat sections but luckily the run was short enough that I could keep up! Could be a really good training partner for the long runs and hill sessions.

Saturday Dec 9, 2017 #

1 PM

Running, mostly off road warm up/down 50:00 [2] 10.0 km (5:00 / km) +80m 4:48 / km

Warm up before the XC and cool down after. Starving by the end.

Running, mostly off road race 30:24 [5] 9.5 km (3:12 / km) +80m 3:04 / km

Livingston XC, East champs. Cold and rock solid course so thought it'd suit me better than deep mud, especially as I raced in sense ultra instead of risking the Achilles with anything more minimal. To be honest I didn't enjoy being in my first XC race for three years and I much prefer any other kind of terrain. I started off quite well for the first lap but just lost focus and motivation as it went on. Didn't feel like I could actually get going at an intense effort and work hard. Had to take a few of the tight icy corners carefully and on the climbs I was losing traction a bit. All the downhills went immediately in to sharp corners so couldn't get the speed up there either. Finished disappointed and not as tired as I wanted. 5th place and probably 25-30s behind the leaders.

Friday Dec 8, 2017 #

11 AM

Running, mostly off road 1:09:07 [3] 16.18 km (4:16 / km) +200m 4:01 / km

Similar run to yesterday but a bit shorter, some easy effort and some steady and with 7 x 30s efforts on the railway path. Calf and foot felt pretty good after yesterday so decided to do a similar thing today and do all the exercises and running before lunch then take it easy in the evening. Cold day but sunny.

Thursday Dec 7, 2017 #

10 AM

Running, mostly off road 1:33:40 [2] 20.02 km (4:41 / km) +330m 4:19 / km

Easy longish run around Corsee and Brathens with as many short climbs as possible added in. Started off tired after doing about an hour of core and mobility stuff so kept it really easy. Could feel the ankle tightness a bit until I ran up a steep hill 4km in then it was fine. After that I kept adding bits on as I began to feel better and had no calf or foot problems, the sun was shining too. Very pleasant for running so made the most of it before the storm comes later.

Wednesday Dec 6, 2017 #

10 AM

Road Running warm up/down 1:14:09 [2] 15.68 km (4:44 / km) +50m 4:39 / km

Long warm up before session and cool down after, all on the Deeside line from Duthie Park. Prefer the trail rather than the tarmac sections around the city but it's still good for a session. Ankle and heel feeling a bit stiff/tender to start with. Fine on the reps and the cool down.

Road Running intervals 20:00 [5] 6.53 km (3:04 / km) +20m 3:01 / km

5 x 4' (2' easy) with Myles. Good session, got the legs moving nicely but didn't overdo it. Having company made it feel easier for sure. The last 2-3 were faster so began to pull away from Myles. On shorter reps he'd push me more I think. The 2nd and 3rd were a bit slowed down by a diversion on to the pavement and a road crossing but otherwise all good.
6 PM

Running, mostly off road 29:15 [2] 6.07 km (4:49 / km) +70m 4:33 / km

Easy short loop in the forest and a lap of the park. Legs a bit stiff but loosening off.

Tuesday Dec 5, 2017 #

11 AM

Running, mostly off road 1:02:15 [3] 15.01 km (4:09 / km) +220m 3:52 / km

Steadyish run through Corsee and Brathens. Lots of mud but the legs felt good and fast all the way. Calf less tired than yesterday. Did 6 x 30s hills on Corsee road near the end.
6 PM

Running, mostly off road 40:11 [2] 8.78 km (4:35 / km) +60m 4:26 / km

Easy run on the Deeside line and to Crathes, finishing at the shops. Foot a bit stiff to start with then easing off.

Monday Dec 4, 2017 #

11 AM

Hill running 1:10:07 [2] 13.51 km (5:11 / km) +440m 4:28 / km

Two Scolty climbs at easy effort. Testing out my XC shoes for the first time in ages. Feeling a bit tired from yesterday and calf a bit stiff on the way back, probably from wearing low profile shoes.
5 PM

Cycling 1:01:00 [3]

Steady turbo ride. Record amount of sweat.

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