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Training Log Archive: Indiana Jones

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running, mostly off road8 6:58:37 53.59(7:49) 86.24(4:51) 1740
  Hill running3 4:02:52 27.1(8:58) 43.62(5:34) 2720
  Road Running3 2:25:30 22.92(6:21) 36.88(3:57) 275
  Total11 13:26:59 103.61(7:47) 166.74(4:50) 4735

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MoTuWeThFrSaSu

Sunday Jun 30 #

11 AM

Hill running 1:13:51 [3] 10.72 km (6:53 / km) +1070m 4:36 / km

Recce of the Euro champs course from Zermatt. Most of the first 7km was pretty smooth underfoot with a mix of fast sections and steep climbs. At 8/9km it gets steeper again and a bit rough then eases off towards the end before a final short hill. The altitude makes the last part feel harder and today it was roasting too. It’s probably the most spectacular champs course but it’s going to be hard.

Running, mostly off road 47:29 [2] 8.57 km (5:32 / km) +80m 5:18 / km

Easy running back down to Zermatt.

Saturday Jun 29 #

9 AM

Road Running warm up/down 18:33 [2] 3.96 km (4:41 / km) +45m 4:26 / km

Warm up in the town plus a few strides. Another hot day.

Road Running tempo 11:10 [5] 3.37 km (3:19 / km) +70m 3:00 / km

Short tempo around the town, bit undulating then one longer climb towards the end.

Hill running intervals 28:56 [5] 4.74 km (6:06 / km) +690m 3:32 / km

4 x 6’ hill reps with Andy and Seb starting a few minutes after the tempo run. First and second were way too hard and I had to run the third one easier so I could recover enough to run the last one slightly better. Seb had the sense to back off earlier. Wish I’d done it differently. The heat and altitude plus pushing too hard was a bad combo.

Running, mostly off road 36:06 [2] 6.72 km (5:22 / km) +150m 4:50 / km

Some easy running up to the mountain hut then back down. So thirsty by the end.
5 PM

Running, mostly off road 39:22 [2] 7.51 km (5:15 / km) +200m 4:38 / km

Easy run with Andy on the bisse from town out and back. Had a sore head in the afternoon and was knackered but felt way better on the run and afterwards.

Friday Jun 28 #

10 AM

Running, mostly off road 1:20:30 [2] 18.01 km (4:28 / km) +400m 4:01 / km

Easy run around in the forest below the lakes with some strides and hill sprints. Legs improved on yesterday but was a bit tired before running, maybe from the heat of the last week.

Thursday Jun 27 #

10 AM

Running, mostly off road 1:08:49 [2] 14.11 km (4:53 / km) +290m 4:25 / km

Easy run around the lakes and forest with Seb. Not too bad after yesterday.
5 PM

Running, mostly off road 41:43 [2] 8.72 km (4:47 / km) +170m 4:22 / km

Easy around the lakes and forest with a few of the guys. Legs a bit stiff to start but otherwise fine. Some standing around early on in the run after Andy got a nasty dog bite which needed cleaned up.

Wednesday Jun 26 #

9 AM

Road Running warm up/down 38:13 [2] 8.65 km (4:25 / km) +30m 4:21 / km

Warm up from Sierre to the cycle road. Back the same way after the session. Hot!

Road Running intervals 41:08 [5] 12.29 km (3:21 / km) +40m 3:18 / km

3km (2’), 10 x 1’ (1’), 3km on the cycle road. Fairly happy with the session in the conditions. Had to stop and drink a few times and soak my clothes to keep cool. It didn’t feel that fast which is a good thing. Ideally I’d have gone a bit quicker but I wouldn’t have finished the session if I’d started too hard.
5 PM

Running, mostly off road 40:47 [2] 8.09 km (5:02 / km) +250m 4:22 / km

Easy run on the trails. Everything good, best the legs have felt after any session here so far. The heatwave continues but it was quite enjoyable in the forest.

Tuesday Jun 25 #

10 AM

Running, mostly off road 1:03:51 [2] 14.51 km (4:24 / km) +200m 4:07 / km

Easy around Moubra and the forest then back up to town. Little bit stiff early on but feeling good by the end. Hot day.
5 PM

Road Running 36:26 [2] 8.61 km (4:14 / km) +90m 4:01 / km

Around the town and lake loop plus strides. Over 30 degrees but enjoyed the heat since it was a short one.

Monday Jun 24 #

11 AM

Hill running 2:20:05 [3] 28.16 km (4:58 / km) +960m 4:15 / km

Hilly run from Crans Montana up a bit of the mountain then a loop on the forest and lake trails. Everything feeling pretty good after yesterday. It was hot so glad of the water stops at 1hr and 2hr.

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