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Training Log Archive: Indiana Jones

In the 7 days ending Apr 1, 2018:

activity	#	time	miles		km		+m
Running, mostly off road	7	6:59:08	63.42	(6:37)	102.07	(4:06)	880
Road Running	3	4:08:35	40.65	(6:07)	65.42	(3:48)	240
Total	10	11:07:43	104.07	(6:25)	167.49	(3:59)	1120

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Sunday Apr 1, 2018 #

9 AM

Running, mostly off road 2:00:51 [3] 31.01 km (3:54 / km) +200m 3:47 / km

Longish run out and back on one of the trails a few times. Nice to be off road all the way but not a very exciting route. Another really hot day so felt it in the final 30min. Only had 700ml to drink which wasn’t enough. Post run weight 4.5kg less. Legs a bit stiff starting out but improved quickly. Cutting back the volume even more next week, two weeks to go.

Saturday Mar 31, 2018 #

6 AM

Road Running warm up/down 35:44 [2] 8.38 km (4:16 / km) +30m 4:11 / km

Warm up and cool down by the lake plus another loop up the hill slightly. Hot sunny morning despite he early start. Legs feeling stiff afterwards from the concrete.

Road Running 1:01:50 [5] 18.54 km (3:20 / km) +80m 3:16 / km

5km parkrun then 2 x 5.27km loops with 1km recovery in 4’00”-4’10”ish. Tried not to run too quick on the parkrun but one of the Welsh 10k women started at under 3min pace which dragged me along. Went by her after 400m then eased in to a rhythm and finished around 15’38”, she ran 16’10” I think. For the other two reps I tried to hold it about marathon pace. There was a 1km climb each lap but it helped get the pacing right as I could attack the hill then stride out a bit on the downhill. Really happy with how it went compared to last weekend’s session. It was 26-27 degrees but managed to cope ok. Lost another 3kg even with regular drinks but never felt like I was badly affected.

Friday Mar 30, 2018 #

9 AM

Road Running 1:05:47 [3] 16.11 km (4:05 / km) +40m 4:02 / km

Run with Joe from Twinwaters, half trail and half on road. Starting easy then getting a bit quicker and adding in some strides towards the end. Legs moving ok by the end but another hot day.

Thursday Mar 29, 2018 #

9 AM

Running, mostly off road 56:14 [2] 13.01 km (4:19 / km) +140m 4:06 / km

Easy run on the trail with some of the team. Saw my first kangaroo which was cool. Legs better than I expected, glad to be off road though.

5 PM

Running, mostly off road 30:24 [2] 6.73 km (4:31 / km) +50m 4:21 / km

Easy run up to the gym for a few exercises. Legs feeling ok post treatment.

Wednesday Mar 28, 2018 #

9 AM

Road Running 45:20 [2] 10.39 km (4:22 / km) +60m 4:14 / km

Warm up and cool down with Joe. Hot day today, 26-28 degrees during but less humid. Sunny and windy as well. Legs gradually loosening off.

Road Running intervals 39:54 [5] 12.0 km (3:20 / km) +30m 3:17 / km

4 x 2km (1km steady) on the lake loop. Had Joe for company which made it easier. Tried to stick to 3’10”/km for the reps rather than getting too carried away and getting cooked early on. Managed to pick it up a bit on the last two. Felt good throughout. Windy and hot but short enough session that it was fine. Had drinks on each recovery section.

5 PM

Running, mostly off road 32:23 [2] 7.01 km (4:37 / km) +60m 4:26 / km

Easy run on the trails from the apartment. Legs a bit stiff, especially the calves. Still really hot.

Tuesday Mar 27, 2018 #

7 AM

Running, mostly off road 1:18:32 [3] 21.01 km (3:44 / km) +180m 3:35 / km

Steady run with Joe on the same trail as yesterday. Legs better than yesterday but feeling tired from not much sleep the last few nights.

Monday Mar 26, 2018 #

7 AM

Running, mostly off road 1:07:13 [2] 16.15 km (4:10 / km) +150m 3:59 / km

Early odd road run with Joe out and back on a forest track. Not feeling too bad after yesterday. Bit of stiffness in a few areas and partly because of physio. Dripping in sweat by the end, very humid and already warm.

5 PM

Running, mostly off road 33:31 [2] 7.15 km (4:41 / km) +100m 4:23 / km

Easy evening run on the hilly bit of trail in the forest. Legs a bit stiff from the treatment yesterday. Really humid and warm.

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