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Training Log Archive: Indiana Jones

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running, mostly off road10 12:35:51 107.64(7:01) 173.23(4:22) 3130
  Road Running2 1:45:01 18.55(5:40) 29.85(3:31) 280
  Total11 14:20:52 126.19(6:49) 203.08(4:14) 3410

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Sunday Jan 21 #

10 AM

Running, mostly off road 1:20:51 [2] 17.62 km (4:35 / km) +300m 4:14 / km

Easy run with Dan. Legs better than I thought they’d be. Warm and windy day. Got a massage in the afternoon which helped loosen off the tight spots.

Saturday Jan 20 #

9 AM

Running, mostly off road 2:55:14 [3] 40.61 km (4:19 / km) +800m 3:56 / km

Long run, first 13km easy with Dan then the rest steady on the trail HM loop and back home. Happy to get this done without any pains, just slightly stiff legs from yesterday. Got pretty warm by the end of the run so I was glad to have some water with me. Now time to cut back the miles a bit and freshen up. I'm hoping the last weeks have helped get the strength and endurance up for when the more specific marathon sessions start.

Friday Jan 19 #

9 AM

Running, mostly off road warm up/down 43:19 [2] 8.89 km (4:52 / km) +150m 4:30 / km

Easy warm up and cool down on the trails by the river and the hilly path going towards the canyon. Feeling a but sluggish and higher HR but reckon that's just because its a session day. All the bits of stiffness disappeared since yesterday.

Road Running tempo 58:35 [5] 17.69 km (3:19 / km) +150m 3:11 / km

Session with Dan on the river road- 4 x 2mile (1mile steady). Was only planning to do the first 2-3 reps but we started slower than marathon pace so it made sense to do the final two which were faster and make use of the company during a big session. The 1 mile recoveries were all 3'45"/km or quicker so it made a longer steadier session and a good one to get in the legs at this stage. Felt pretty good and think I ran within myself.
6 PM

Running, mostly off road 31:04 [2] 6.43 km (4:50 / km) +120m 4:25 / km

A lap around the hill with Dan. Legs easing gradually.

Thursday Jan 18 #

10 AM

Running, mostly off road 49:05 [2] 10.2 km (4:49 / km) +170m 4:27 / km

Easy run around the hill loop with Dan then adding some extra on. Started off tired and with the legs feeling a bit stiff overall but by the end it felt better.
5 PM

Running, mostly off road 36:01 [2] 7.64 km (4:43 / km) +120m 4:22 / km

Easy loop going down to the river and back. Legs better than this morning but still a bit stiff.

Wednesday Jan 17 #

10 AM

Running, mostly off road 1:31:13 [3] 22.0 km (4:09 / km) +450m 3:46 / km

Four laps of the hill, first two easy with Dan then two steady but getting quicker. Getting pretty warm after the second lap but luckily there's a fountain by the track.

Running, mostly off road tempo 33:19 [5] 10.26 km (3:15 / km) +100m 3:06 / km

One lap of the hill loop at a hard effort then finishing with 4km on the track. Pretty tough with the hot dry wind and tiring legs. Normally it wouldn't be that bad but after all the miles beforehand and yesterday it was harder than normal.

Running, mostly off road 11:46 [2] 2.6 km (4:32 / km)

Cool down back home then in to the freezing outdoor pool.

Tuesday Jan 16 #

8 AM

Running, mostly off road 2:07:43 [3] 30.45 km (4:12 / km) +670m 3:47 / km

Longish run over the hill to the reservoir and back over another path. Feeling good today and plenty of energy even without any breakfast. Tried not too overdo it today. Calf still tender on the downhills but easing off a bit.
5 PM

Running, mostly off road 30:40 [2] 6.4 km (4:47 / km) +100m 4:27 / km

Easy jog with Dan around the hill loop. Legs not too bad. Reckon it might help recovery doing a little jog like this rather than doing nothing.

Monday Jan 15 #

10 AM

Road Running 46:26 [3] 12.16 km (3:49 / km) +130m 3:37 / km

Steady run in the valley, tried to follow a hilly trail going by this big canyon thing but it ran out so just went on the road out and back. Feeling pretty good but calf quite stiff.
4 PM

Running, mostly off road 45:36 [2] 10.13 km (4:30 / km) +150m 4:11 / km

Easy jog around the hill loop with Dan then 8 x 150m strides on the track. Legs moving quite well. Did some drills and core stuff there in the sunshine.

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