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Training Log Archive: Indiana Jones

In the 7 days ending Jun 9, 2019:

activity # timemileskm+m
  Running, mostly off road8 6:38:45 52.61(7:35) 84.67(4:43) 1580
  Hill running3 5:17:44 36.75(8:39) 59.14(5:22) 3440
  Road Running2 1:32:16 14.92(6:11) 24.01(3:51) 210
  Total11 13:28:45 104.28(7:45) 167.82(4:49) 5230

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

10 AM

Hill running 2:45:20 [3] 33.8 km (4:53 / km) +1500m 4:00 / km

Down to the funicular station then started the main run from Sierre. Bit damp and cooler today so better for a lower run. Ran through the Pfynwald to the next town then did a wee loop there before coming back to Sierre then up to Montana. Really nice forest with some soft trails and loads of small lakes. Felt quite good on the flatter bits and wanted to try and get the pace up a bit but the flat sections didn’t last long enough. Was tired by the time I hit the 6km/1000m climb back home so just didn’t push it. Happy with the run.

Saturday Jun 8, 2019 #

10 AM

Running, mostly off road 1:45:20 [2] 22.01 km (4:47 / km) +490m 4:18 / km

Easy run linking up the lakes and adding a few laps of them on the way. Enjoyed it and felt great until the 200m slog back up the hill at the end. All the vertical will probably do some good but will try to keep a few flatter ones in.

Friday Jun 7, 2019 #

10 AM

Road Running warm up/down 43:50 [2] 9.5 km (4:37 / km) +90m 4:24 / km

Run down to the funicular plus warm up and strides in Sierre. There was a strong wind in the valley which made it pretty nasty with dust and debris flying around. Easy cool down from Montana after.

Hill running intervals 57:40 [5] 9.25 km (6:14 / km) +1100m 3:55 / km

8 x 5’ (2’30 up) starting with the first rep at the river in Sierre. First two weren’t nice with the wind and dust but then it got better. Happy with how the steep sections were going. Tried to add in a few flat bits when I crossed flatter paths on the way up. Definitely in need of some flat sessions.
5 PM

Running, mostly off road 43:50 [2] 8.68 km (5:03 / km) +210m 4:30 / km

Flatter than yesterday’s easy run but still fairly tough finishing with the climb up from the town. Everything feeling good though.

Thursday Jun 6, 2019 #

11 AM

Hill running 1:34:44 [3] 16.09 km (5:53 / km) +840m 4:40 / km

Hilly run from Crans Montana trying to remember the different trails going above the town. Was really foggy so didn’t see much but also didn’t get lost. Nice to be back. Hip was stiff early on but began to ease off.
6 PM

Running, mostly off road 45:26 [2] 8.69 km (5:14 / km) +300m 4:28 / km

Easy run exploring. This was meant to be a flat run! Did a few strides by the lake towards the end.

Wednesday Jun 5, 2019 #

6 AM

Running, mostly off road 43:37 [2] 10.0 km (4:22 / km) +100m 4:09 / km

Easy on the Deeside line and back through Crathes. Early start before travel to Switzerland.

Tuesday Jun 4, 2019 #

10 AM

Running, mostly off road 34:11 [2] 7.73 km (4:25 / km) +60m 4:15 / km

Easy running on the Deeside line and through the park with a few strides. Back a similar way after. Could feel the hip a little bit so did a few extra stretches which seemed to help.

Road Running tempo 48:26 [5] 14.51 km (3:20 / km) +120m 3:12 / km

Tempo going up the river (6.8km) along the Blackhall road/gravel track then back the same way doing 4 x 5’ (2’ easy). Happy with how everything felt, fairly controlled on the way out then pushed the reps a little bit more. It seemed a lot more hilly than the garmin says but it helped break things up. Roughly half on road half on gravel path.
5 PM

Running, mostly off road 37:41 [2] 8.02 km (4:42 / km) +130m 4:21 / km

Easy loop at Crathes on some nice single trails. Legs fine but foot a bit stiff.

Monday Jun 3, 2019 #

8 AM

Running, mostly off road 48:41 [2] 11.26 km (4:19 / km) +110m 4:07 / km

Easy run to Crathes and back pre breakfast. Legs moving okay but still noticing a slight bit of tenderness in the hip.
5 PM

Running, mostly off road 39:59 [2] 8.28 km (4:50 / km) +180m 4:21 / km

Easy run on some of the hilly single trails around Crathes. Nice run and legs feeling good. Had some treatment on the hip in the afternoon.

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