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Training Log Archive: Indiana Jones

In the 7 days ending Dec 2, 2018:

activity	#	time	miles		km		+m
Running, mostly off road	9	9:42:20	84.89	(6:52)	136.61	(4:16)	1460
Road Running	6	2:17:51	20.36	(6:46)	32.76	(4:12)	390
Total	14	12:00:11	105.24	(6:51)	169.37	(4:15)	1850

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Sunday Dec 2, 2018 #

10 AM

Running, mostly off road 2:14:44 [3] 33.21 km (4:03 / km) +240m 3:55 / km

Long run from Aboyne to Dinnet then around Kinord, over to Cambus O' May then back on the Deeside line. Nice day with no rain or wind. Everything feeling better than expected after yesterday, core muscles and back a bit stiff on the undulating section then improved slightly on the flat final 15km.

Saturday Dec 1, 2018 #

8 AM

Running, mostly off road warm up/down 47:52 [2] 10.15 km (4:43 / km) +80m 4:32 / km

Warm up through Hazlehead and to the track. Cool down back home after the parkrun. Legs and back not too bad this morning after an easy day yesterday. Bit stiff starting the cool down but loosened off on the way home.

9 AM

Road Running intervals 12:24 [5] 4.0 km (3:06 / km) +40m 2:57 / km

4 x 1km on the Metro track, recovery 250m easy running. 500m out and back with the uphill on the way out. Pleasantly surprised by how it went with all splits around 3'06". Felt slow on the uphill half and didn't want to sprint the downhill half so happy with the times. Was more tired than normal after just four reps so had considering doing another two and calling it a day rather than the parkrun but had already committed to it.

Running, mostly off road tempo 15:42 [5] 4.95 km (3:10 / km) +60m 2:59 / km

Hazlehead Parkrun. Running against Myles so decent workout. Ran the first 1.2km together than I pulled away as we reached the top of the hill. Opened up a little gap from 2-4km so relaxed a bit, I didn't have the legs to speed up much more on the downhill. Looking at the splits Myles ran a sub 2'50" km on the final 1km and finished only 3s behind, pretty impressive! Enjoyed a solid workout but the reps directly before took a bit out of me.

Friday Nov 30, 2018 #

10 AM

Running, mostly off road 58:23 [2] 13.11 km (4:27 / km) +190m 4:09 / km

Easy run around Countesswells. Trails dried out a bit and feeling better generally.

Thursday Nov 29, 2018 #

10 AM

Running, mostly off road 1:10:30 [3] 17.3 km (4:05 / km) +180m 3:52 / km

Two laps of Hazlehead then 12 x 30s (30s) efforts on the road. More of the same weather, most of the paths submerged or with water streaming down. Windy too. Started off feeling quite good but with all the cold water on the legs and heavy soaked shoes and clothes I started to stiffen up a bit. Didn't think the efforts would be much use but in the end it was worth doing. Had the wind behind every second one so could at least get moving a bit.

5 PM

Running, mostly off road 37:26 [2] 8.03 km (4:40 / km) +70m 4:28 / km

Easy head torch run through Hazlehead and back along Maidencraig. Not raining but waterlogged underfoot. Legs better than the morning run.

Wednesday Nov 28, 2018 #

10 AM

Running, mostly off road 1:22:19 [2] 18.07 km (4:33 / km) +250m 4:16 / km

Wet and windy run through Hazlehead and around Countesswells. Lots of mud and surface water. More stiffness in the core muscles today after yesterday's session (and exercises). Not as bad as over the weekend so hopefully will be better tomorrow.

5 PM

Road Running 36:59 [2] 8.16 km (4:32 / km) +130m 4:12 / km

Another run back from town after more treadmill runs and drills/exercises. Pretty wild night with the wind and rain but wasn't too bad starting already warmed up.

Tuesday Nov 27, 2018 #

9 AM

Road Running 11:33 [2] 2.5 km (4:37 / km)

Down to Maidencraig to meet Myles

10 AM

Running, mostly off road warm up/down 46:12 [2] 9.5 km (4:52 / km) +100m 4:37 / km

Warm up around the grass at Balgownie plus a few strides and cool down.

Running, mostly off road intervals 23:18 [5] 7.08 km (3:17 / km) +120m 3:02 / km

5 x ~1.4km loops at Balgownie with Myles, 2 minutes easy recovery. Tough little session with a strong headwind on the exposed sections and soft ground in places. We added in the long climb and descent which made it a perfect little loop. Tested out the new XC spikes which were comfy and light feeling. The amount of effort needed to keep up with Myles on the 2nd rep (fastest one) and to pull away from him slightly in the last two reps was much more than on any session we've done before, even on Friday which was post injury. So I've either lost my speed on shorter reps or I'm terrible at XC, probably both! Still hopeful to run the East XC although it's not going to be anything special.

5 PM

Road Running 33:26 [3] 8.02 km (4:10 / km) +110m 3:54 / km

Run back from town after more on the treadmill with some drills and other exercises. Felt good and warmed up so did a few shorter efforts (200-400m long) on some of the uphill sections. With the tailwind on some bits it was a good chance to try and get the legs turning over.

Monday Nov 26, 2018 #

10 AM

Running, mostly off road 1:05:54 [2] 15.21 km (4:20 / km) +170m 4:06 / km

Bucksburn valley/Sheddocksley loop with a big lap of the playing fields. Plenty of mud. Everything feeling pretty stiff today, not so much the back pain but other muscles and especially the core.

2 PM

Road Running 8:30 [2] 2.0 km (4:15 / km)

Bit of treadmill running for some tests/analysis to look for what's causing problems.

3 PM

Road Running 34:59 [2] 8.08 km (4:20 / km) +110m 4:03 / km

Running back from town, luckily much better than the morning run.

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