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Training Log Archive: Indiana Jones

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running, mostly off road7 7:04:18 58.44(7:16) 94.05(4:31) 1500
  Road Running2 4:03:13 41.0(5:56) 65.98(3:41) 540
  Total9 11:07:31 99.44(6:43) 160.03(4:10) 2040

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Sunday Mar 24 #

9 AM

Road Running 1:18:35 [3] 18.8 km (4:11 / km) +100m 4:04 / km

Long warm up and cool down in Inverurie to make it a decent length of run. 13km before starting slow and speeding up slightly and the rest after as I wasn’t feeling too tired. Didn’t run hard enough in the race!

Road Running tempo 1:12:40 [4] 21.32 km (3:25 / km) +290m 3:11 / km

Garioch HM. Moderately hard effort but couldn’t push myself very hard, won by a few minutes but very slow time. Such a slog in the wind, first 13km almost all headwind (including a 7km gradual climb) then some steeper climbs in the final 8km with a mix of really strong tailwind, crosswind and a bit more headwind before the end. Splits varying from 3’01 to 3’40. I did like the course and would like to race it properly on a calm day.

Saturday Mar 23 #

7 AM

Running, mostly off road 1:10:15 [2] 16.16 km (4:21 / km) +150m 4:09 / km

Easy early loop through Hazlehead then towards the city and back through Maidencraig. Nice and quiet and legs feeling okay. Did a few little strides mixed in but wasn’t moving too quick.

Friday Mar 22 #

11 AM

Running, mostly off road 1:44:43 [3] 21.02 km (4:59 / km) +570m 4:23 / km

More climbs of Brimmond, almost the same route as last week but a bit extended. Very windy and almost no shelter so tough going. Definitely an improvement on last week with a bit more control and strength. Ran some parts a bit steadier to get the muscles firing, by the end it felt like a decent workout. Doubt many guys in the London elite field are doing runs like this to prepare!

Thursday Mar 21 #

8 AM

Running, mostly off road 1:02:16 [2] 13.32 km (4:40 / km) +190m 4:22 / km

Easy run through Hazlehead and Countesswells. Slow going this morning, a bit stiff from yesterday although loosening off a bit as I went.

Happy with how the last weeks have gone. Foot still not back to normal (can feel it walking around after hard runs) but seems to be manageable on the current mileage with the exercises. Normally would prefer to run 170-180km/week but the key sessions and long runs have generally gone well.
6 PM

Running, mostly off road 32:48 [2] 7.11 km (4:37 / km) +70m 4:24 / km

Easy through Maidencraig and back through Hazlehead. Legs getting progressively better throughout, big change from the morning.

Wednesday Mar 20 #

10 AM

Road Running warm up/down 34:17 [2] 8.11 km (4:14 / km) +40m 4:08 / km

Warm up out to the Westhill loop, cool down back the same way. Tired after the session and feeling like slow motion but everything working still.

Road Running intervals 57:41 [5] 17.75 km (3:15 / km) +110m 3:09 / km

4 x 3.2km on the Westhill loop with ~930m steady recovery to complete the 4.1km loop, plus a bonus 1200m effort to finish off. Felt good today and comfortable throughout, happy with it. Got a few seconds quicker each rep which was nice. Perfect conditions.

Tuesday Mar 19 #

11 AM

Running, mostly off road 1:12:29 [3] 18.52 km (3:55 / km) +290m 3:38 / km

Steadyish run around Hazlehead then some loops at Countesswells plus a few strides on the way home. Good conditions except a few bits of mud. Felt really good today and probably could have managed a session but had already planned to save it for tomorrow. The good weather better stay!
6 PM

Running, mostly off road 29:52 [2] 6.41 km (4:40 / km) +70m 4:25 / km

Easy loop on the trails to Dobbies then back through Maidencraig. Everything fine.

Monday Mar 18 #

10 AM

Running, mostly off road 51:55 [2] 11.51 km (4:31 / km) +160m 4:13 / km

Easy run through Hazlehead and Countesswells plus a few strides on the road home. Tired after yesterday's travel but legs feeling surprisingly fresh. Could feel my foot a bit more so trying to loosen that off and have a proper easy day.

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