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Training Log Archive: Indiana Jones

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running, mostly off road10 9:31:41 82.15(6:58) 132.2(4:19) 1220
  Road Running3 2:54:00 31.93(5:27) 51.38(3:23) 410
  Hill running1 36:19 4.41(8:14) 7.1(5:07) 250
  Total12 13:02:00 118.48(6:36) 190.68(4:06) 1880

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MoTuWeThFrSaSu

Sunday Feb 4 #

8 AM

Running, mostly off road 2:07:36 [3] 35.52 km (3:36 / km) +120m 3:32 / km

Long run along the river from Murcia. Gravel trail and really flat all the way. A bit busy from the city centre with cyclists and runners. Felt really smooth and effortless for the first 24km then had to work a bit harder to keep the momentum going. Joined up with a 10k race over the final few km which gave me extra motivation to keep going.

Saturday Feb 3 #

10 AM

Running, mostly off road 1:19:01 [2] 17.71 km (4:28 / km) +150m 4:17 / km

Easy run with Dan around the rice fields then a few easy strides. Fairly tired and legs a bit stiff from yesterday. Been quite a tough week so made the most of the easy run.
6 PM

Running, mostly off road 27:02 [2] 5.54 km (4:53 / km) +80m 4:33 / km

Round the hill loop shortened version. Legs a lot better than this morning.

Friday Feb 2 #

9 AM

Running, mostly off road warm up/down 40:23 [2] 8.79 km (4:36 / km) +20m 4:33 / km

Warm up on the river trail in Cieza. Usual pre session tiredness but woke up after a few strides. Very slow cool down afterwards with Dan.

Road Running tempo 40:45 [5] 12.88 km (3:10 / km) +30m 3:08 / km

Tempo run by the river with Dan. Upstream and in to the wind a bit on the first 5km then mostly with the wind behind on the way back. Felt very controlled, not too hard at any point and the legs were moving fine. Could have gone quicker on the way back but it was still a solid run. Great to have Dan to run with on this. HR exactly the same for both of us at 171.
6 PM

Running, mostly off road 34:25 [2] 7.01 km (4:55 / km) +100m 4:35 / km

Easy lap of the hill. Nice and easy, legs gradually loosening off.

Thursday Feb 1 #

10 AM

Running, mostly off road 1:13:36 [2] 16.42 km (4:29 / km) +210m 4:13 / km

Easy run around the hill twice. A bit tired from yesterday but overall not bad.

Wednesday Jan 31 #

10 AM

Running, mostly off road warm up/down 45:27 [2] 10.02 km (4:32 / km) +150m 4:13 / km

Warm up around the rice fields with Dan then cool down going back up the hill to home. Not feeling too bad after but feeling the heat a bit.

Road Running intervals 52:39 [5] 16.0 km (3:17 / km) +200m 3:06 / km

8 x 1km/1km steady on the hilly road in the valley. Surprised how well it went, didn't feel particularly hard on the reps and the 1km steady was plenty to let the legs recover. A few tough hills but the reps times were all within a few seconds.
6 PM

Running, mostly off road 31:17 [2] 6.41 km (4:53 / km) +90m 4:34 / km

Easy jog around the hill loop with Dan. Legs better than expected and nice evening.

Tuesday Jan 30 #

10 AM

Road Running 1:20:36 [3] 22.5 km (3:35 / km) +180m 3:27 / km

Steady run out and back from Murcia along a disused railway type road. Legs feeling pretty good, tough little climb after 17km but otherwise fairly flat. Ran about a third of it on a trail and the rest tarmac.
6 PM

Running, mostly off road 30:11 [2] 6.46 km (4:40 / km) +90m 4:22 / km

Easy run around the hill loop with Dan. Legs not too bad once warmed up.

Monday Jan 29 #

10 AM

Running, mostly off road 1:22:43 [2] 18.32 km (4:31 / km) +210m 4:16 / km

Easy run with Dan followed by hill sprints. Legs feeling alright and energy levels better after a good breakfast.
5 PM

Hill running 36:19 [2] 7.1 km (5:07 / km) +250m 4:21 / km

Up to the top of the hill and back from home. Finally made it there after so many laps around it.

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