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Training Log Archive: Indiana Jones

In the 7 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Running, mostly off road	10	11:09:55	95.14	(7:02)	153.11	(4:23)	1920
Road Running	1	1:26:32	15.22	(5:41)	24.5	(3:32)	140
Total	11	12:36:27	110.36	(6:51)	177.61	(4:16)	2060

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Sunday Sep 30, 2018 #

9 AM

Running, mostly off road 1:50:45 [2] 24.03 km (4:37 / km) +200m 4:25 / km

Longish run with Ginie going around Kinord, over the hill to Cambus O’ May, on the Deeside line to Ballater then back to Dinnet. Easy effort for the first 12km then a faster 10km on the Deeside line. Fairly tired from yesterday so happy to be taking it easy today.

Saturday Sep 29, 2018 #

8 AM

Running, mostly off road 2:23:39 [3] 37.01 km (3:53 / km) +340m 3:43 / km

Long run going through Hazlehead, Countesswells then down to the Deeside line and to Banchory. Easy start then steady effort, legs felt good all the way and could have sped up towards the end but I didn’t want to make it a really hard session. Had an upset stomach since the previous evening (dodgy curry) and was bad right from the start so it wasn’t the most comfortable. Ran without breakfast but with some water/electrolyte. Enjoyed the run and happy with how the legs felt.

Friday Sep 28, 2018 #

10 AM

Running, mostly off road 1:14:25 [2] 15.1 km (4:56 / km) +420m 4:20 / km

A few climbs of Brimmond hill, three longer ones then one shorter climb but still barely any elevation gain. Soft terrain and changes in gradient so stretched the legs nicely. Happy not to be too tired or stiff from yesterday.

Thursday Sep 27, 2018 #

10 AM

Road Running warm up/down 27:38 [2] 6.5 km (4:15 / km) +30m 4:09 / km

Easy warm up out to Westhill to do a session on the 4km Brodiach road and cycle road loop. Cool down coming directly home. Bad day for a session with strong winds and rain. Would have done it tomorrow instead but wanted to get it done today and have an easier end to the week and start next week with fresher legs.

Road Running tempo 58:54 [5] 18.0 km (3:16 / km) +110m 3:11 / km

3 x 5km (1km steady recovery) on the loop. Tough conditions with strong wind and two climbs each lap (felt like a lot more elevation than the GPS says!) but satisfied with how it went. Halfway through the first rep I considered stopping as I was at 3'21/km and unable to get moving but with the wind behind on the last half it ended up 16'07". On the next two I ran the other way around the loop so I didn't have the headwind in the same uphill section and could keep a more even pace. It made it a bit easier and the last two were both 15'50" which was my target. Steady recovery wasn't too tiring either.

6 PM

Running, mostly off road 27:35 [2] 6.02 km (4:35 / km) +50m 4:24 / km

Easy run over to Hazlehead to watch the group session. Started off a bit stiff but soon felt a lot better and finished feeling good.

Wednesday Sep 26, 2018 #

10 AM

Running, mostly off road 1:19:30 [2] 18.04 km (4:24 / km) +270m 4:06 / km

Easy run on the Hazlehead/Countesswells loop. Generally feeling fairly good but my hip flexor has felt a bit tight towards the end of last easy runs. It felt better after some strides and was fine yesterday in the session.

5 PM

Running, mostly off road 30:26 [2] 6.53 km (4:40 / km) +60m 4:27 / km

Easy run out and back through Maidencraig. Still a bit tired from yesterday but felt better throughout the run.

Tuesday Sep 25, 2018 #

10 AM

Running, mostly off road warm up/down 38:44 [2] 8.77 km (4:25 / km) +60m 4:16 / km

Warm up and cool down from to home to Hazlehead and back plus some extra stuff around there. All feeling good.

Running, mostly off road intervals 28:00 [5] 8.3 km (3:22 / km) +140m 3:07 / km

14 x 1' (1' steady) on undulating trails at Hazlehead. Nice mixture of uphill reps, flat ones and fast gradual downhills. Good hard effort most of the way, especially with a few uphill recoveries then accelerating in to the next rep. I like to think it was a useful session.

C • useful session 2

6 PM

Running, mostly off road 43:21 [2] 8.19 km (5:18 / km) +160m 4:49 / km

Easy run with Ginie up Brimmond. Legs and foot a bit stiff to start but eased off once on the uphill.

Monday Sep 24, 2018 #

11 AM

Running, mostly off road 56:44 [2] 13.08 km (4:20 / km) +150m 4:06 / km

Short easy run on the extended Bucksburn valley loop. Felt surprisingly fresh today and running less than an hour meant I finished in a good state. Unfortunately a lot of mad dogs to dodge on the trails.

5 PM

Running, mostly off road 36:46 [2] 8.04 km (4:34 / km) +70m 4:23 / km

Maidencraig out and back with the grass loop at the turning point. Such a nice run for an easy evening one, enjoyed it a lot and felt really fresh.

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