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Training Log Archive: Indiana Jones

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Running, mostly off road8 7:44:04 65.52(7:05) 105.44(4:24) 1260
  Road Running5 5:11:12 52.92(5:53) 85.16(3:39) 385
  Total12 12:55:16 118.43(6:33) 190.6(4:04) 1645

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Sunday Feb 18, 2018 #

10 AM

Road Running 1:00:01 [3] 15.27 km (3:56 / km) +40m 3:53 / km

Steady run from Kinloss to Forres then along some cycle roads and back the same way. Nice and flat. Legs turning over fine too. Dry bright conditions and not much wind.

Road Running tempo 1:07:15 [5] 21.15 km (3:11 / km) +75m 3:07 / km

Kinloss to Lossiemouth HM immediately afterwards as part of a long run with tempo finish. Unfortunately not the massive tailwind that they get most years which makes everyone run PBs. It was actually a slight headwind, especially the last 5-6km when we turned south east. Kenny Wilson offered to help me out and run the first 7 miles which helped keep the effort high and make the time pass quickly. That was the flattest and fastest section, he didn't fancy the hilly part! After he stopped it was a case of battling on and trying not to slow down as the fatigue set in. There was a tough hill at 14-16km then a final slight rise to the finish straight but I was happy with how it held together. Good to get this in the bag.

Road Running warm up/down 6:21 [2] 1.31 km (4:51 / km)

Tiny cool down. Ran strongly to the finish then immediately the tiredness and hunger hit me.

Saturday Feb 17, 2018 #

9 AM

Running, mostly off road 1:31:51 [2] 20.37 km (4:31 / km) +380m 4:07 / km

Easy hilly run around the lower trails at Scolty, linking up as much ice free running as possible. Bit tired but legs not bad. Didn't have any breakfast before but had enough energy.

Friday Feb 16, 2018 #

12 PM

Road Running warm up/down 27:01 [2] 6.02 km (4:29 / km) +10m 4:27 / km

Easy running to Aberdeen beach and a bit of cooling down after the 3k.

Road Running 44:24 [3] 12.15 km (3:39 / km) +20m 3:37 / km

8km steady then 10 x 30s/30s and a bit more steady running afterwards. Lacking a bit of power and energy but legs turning over fine. 1pm is too far in to lunchtime to get any decent running done!
1 PM

Road Running tempo 8:57 [5] 3.0 km (2:59 / km)

Proms 3k. Another solo effort, moderate SW wind so headwind on the way out on the upper prom and a bit of a tailwind on the return but less exposed to the wind being on the lower prom. Felt terrible for the first few minutes trying to get the effort/pace right and ended up slowing down around the 1km mark. After the turn I got a better rhythm and managed to claw back a few seconds and get under 9min. Such a horrible distance to race but it's probably a good workout.

Thursday Feb 15, 2018 #

10 AM

Running, mostly off road 1:35:20 [2] 22.07 km (4:19 / km) +170m 4:10 / km

Easy run trying to link up as much snow/ice free path as possible along the river and a bit in the golf course. Still some stiffness in the legs, maybe from yesterday's circuits as well. Hopefully warmer weather on the way which will melt off the snow.
5 PM

Running, mostly off road 33:01 [2] 7.01 km (4:43 / km) +100m 4:24 / km

Easy run with some hill sprints. The hills seemed more explosive than usual which is good. Just took a few minutes for the legs to loosen off.

Wednesday Feb 14, 2018 #

10 AM

Running, mostly off road 1:09:59 [2] 15.4 km (4:33 / km) +280m 4:10 / km

Easy run along the river through the locked gate (unlocked today!) then up through the forest at Scolty and around there. Trying to link together the least snowy bits of trail, luckily no ice around. Another grim day with strong winds and hail/snow starting on the way home and making it hard to see. Felt tired and a bit stiff for most of the run but getting better towards the end. Nothing particularly tight but doing the session in such terrible weather yesterday took more out of me than normal.
5 PM

Road Running 36:12 [2] 8.26 km (4:23 / km) +60m 4:14 / km

Road loop around the town. Slush melting off well in the rain so better underfoot. Legs feeling good after doing 45min of circuits directly before.

Tuesday Feb 13, 2018 #

10 AM

Running, mostly off road 40:01 [2] 8.61 km (4:39 / km) +100m 4:24 / km

Warm up and cool down on trails around Hill of Banchory and the Deeside line. Was too slushy on the trails to do the session after the morning snow/sleet. A lot more snow on the cool down though, was sliding around so much trying to get home.

Road Running intervals 1:01:01 [5] 18.0 km (3:23 / km) +180m 3:14 / km

6 x 2km (1km steady) on the 3km road loop at HoB. The uphill part had the most slush so I used that for the 1km recovery and it was hard to get it as fast as usual, more like 4'/km than 3'40". First two went well but then it started snowing really heavily and the last three were entirely on wet snow. Each lap my tracks were covered up again and the last one it was hard to get any speed up at all. Windy too. Was freezing by the end.
5 PM

Running, mostly off road 32:03 [2] 6.43 km (4:59 / km) +60m 4:46 / km

Easy one round the forest. Started off with stiff legs from the snow session this morning but they eased off quickly. Very slow run because it was either soft snow or mud, soon to turn to ice.

Monday Feb 12, 2018 #

10 AM

Running, mostly off road 1:08:19 [3] 18.4 km (3:43 / km) +110m 3:36 / km

Steady run on the Deeside line. Windy day so when I turned around the second half was all in to the wind which got gradually stronger. Legs feeling fine but still having to do a lot of exercises to get my back loosened off.
5 PM

Running, mostly off road 33:30 [2] 7.15 km (4:41 / km) +60m 4:30 / km

Easy jog plus 8 x 30s. Felt ok by the end.

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