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Training Log Archive: Indiana Jones

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running, mostly off road6 5:47:51 47.58(7:19) 76.57(4:33) 1190
  Road Running4 3:50:01 37.62(6:07) 60.55(3:48) 357
  Total10 9:37:52 85.2(6:47) 137.12(4:13) 1547

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Sunday Apr 14 #

12 PM

Road Running warm up/down 22:47 [2] 5.11 km (4:28 / km)

Warm up in Grangemouth on the roads and track. Stiff to start with but getting better after a few km and strides.

Road Running race 30:03 [5] 10.06 km (2:59 / km) +17m 2:58 / km

Round the Houses 10k. Different course to last time with a few loops around parks and less on the open roads but still so flat. Another windy day but the constant changes of direction meant there wasn't too much sustained running in to the wind. Opened a small gap on the group from the start then felt them catching me slightly in the wind at 1km before we turned the corner and had the wind behind. After that I didn't look back and tried to run a controlled race. There was a tough bit before 8km and after 9km with some strong headwind but it didn't affect things too much and by then I knew I had a bit of a gap.

I didn't look at any splits during the race and was disappointed to see the clock counting up to 31'00" as I got near the finish only to realise a few minutes later it was a minute out! Wished I'd pushed more in the final 2km to try for sub 30 but never mind. Enjoyed the race and had a good gap of ~40s to Andy in 2nd.

Saturday Apr 13 #

8 AM

Running, mostly off road 37:46 [2] 8.61 km (4:23 / km) +100m 4:09 / km

Easy lap of Hazlehead pre breakfast. Happy with how everything felt and was quicker than I thought.

Friday Apr 12 #

10 AM

Running, mostly off road 1:05:42 [3] 16.74 km (3:55 / km) +170m 3:44 / km

Two loops of Hazlehead moving a bit quicker than usual then some longer strides on the road at the end. Feeling better than any of the last few days, all very comfortable effort.
6 PM

Road Running 28:26 [2] 6.01 km (4:44 / km) +60m 4:30 / km

Easy road loop with Ginie. Everything easing off well.

Thursday Apr 11 #

11 AM

Running, mostly off road 1:14:11 [2] 17.11 km (4:20 / km) +220m 4:04 / km

Easy loops around Countesswells then some strides at the end. Definitely more bounce in the legs today but still a few stiff muscles.

Wednesday Apr 10 #

8 AM

Running, mostly off road 1:48:50 [2] 21.11 km (5:09 / km) +580m 4:32 / km

Easy hilly run over Brimmond a few times. Enjoyed it but still feeling a bit tired.
6 PM

Running, mostly off road 32:17 [2] 6.54 km (4:56 / km) +60m 4:43 / km

Easy loop through Hazlehead and Maidencraig with Ginie. Legs improving through the run.

Tuesday Apr 9 #

10 AM

Road Running warm up/down 37:15 [2] 8.63 km (4:19 / km) +50m 4:12 / km

Easy warm up to the Westhill loop which turned out to be partly closed off for road works and no longer a loop! Cool down back from Westhill.

Road Running intervals 51:52 [5] 15.38 km (3:22 / km) +110m 3:15 / km

Random session making use of the parts of the road which weren’t closed off or had the tarmac ripped up. 2 x ~3.5km then 5 x ~1km with some of the reps a bit longer. Easy running recovery roughly 2min and 90s. Felt tired on the longer ones with the windy sections but a lot better on the shorter reps. Probably still tired from last week so hopefully will freshen up.
6 PM

Running, mostly off road 29:05 [2] 6.46 km (4:30 / km) +60m 4:18 / km

Easy out and back through Hazlehead. Bit hungry and had a really sore blister on my toe but otherwise not too bad.

Monday Apr 8 #

9 AM

Road Running 59:38 [3] 15.36 km (3:53 / km) +120m 3:44 / km

Running down to the city then some exercises and around 3km of steady treadmill running then back home. Did a few strides after the first part then mixed in some more on the way home. Nearly all the muscle stiffness gone from Friday but felt a bit tired.

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