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Training Log Archive: Indiana Jones

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running, mostly off road9 8:15:19 66.87(7:24) 107.62(4:36) 1790
  Hill running3 4:46:13 31.22(9:10) 50.25(5:42) 3070
  Road Running1 14:57 3.11(4:49) 5.0(2:59) 40
  Total11 13:16:29 101.2(7:52) 162.87(4:53) 4900

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Sunday Jul 28 #

8 AM

Hill running 2:32:27 [3] 27.46 km (5:33 / km) +1200m 4:33 / km

Pre breakfast long run. Weather forecast wasn’t good so tried to avoid the worst of it by getting out early. Decent run up to 2750m with some flatter bits at the start and finish. Tired from the week’s training but actually felt better as the run went on. Going to ease things back next week.

Saturday Jul 27 #

9 AM

Running, mostly off road warm up/down 51:42 [2] 11.45 km (4:31 / km) +90m 4:21 / km

Warm up in the forest. Cool down running back from the top. Tired and quite cool by the end when the rain started.

Hill running tempo 42:56 [5] 6.68 km (6:26 / km) +910m 3:49 / km

Uphill tempo from the lake up to the cable car station at 2650m. Felt good for the first half then it got gradually tougher. Time was about 20s slower than my best from two years ago when I was running it most days and in good uphill shape, I didn’t expect to be that close to it so happy with that.
6 PM

Running, mostly off road 33:05 [2] 7.07 km (4:41 / km) +100m 4:22 / km

Easy lap of the lake and forest. Foot still a bit stiff but improving slightly each day. Was knackered all afternoon but improved in time for the run.

Friday Jul 26 #

8 AM

Running, mostly off road 1:04:36 [2] 14.19 km (4:33 / km) +160m 4:19 / km

Along the bigger lake then around a loop towards Sils then back. Nice trails and much quieter earlier morning. Legs feeling good but still noticing the foot stiffness for the first half.
5 PM

Running, mostly off road 30:05 [2] 6.24 km (4:49 / km) +70m 4:34 / km

Easy run with Ginie around the lake. Massive thunderstorm at the time so was a bit tense throughout, nobody else was out! Foot still quite stiff.

Thursday Jul 25 #

10 AM

Running, mostly off road warm up/down 55:07 [2] 11.5 km (4:48 / km) +90m 4:37 / km

Warm up and cool down around the lakes. Didn't feel too bad after the session.

Road Running intervals 14:57 [5] 5.0 km (2:59 / km) +40m 2:52 / km

12 x 400m (70s jog) + 200m to finish. Shorter session than I normally do but definitely needed something a bit faster. Used a road straight with a slight gradient and went out and back. The wind made every second rep about 5s slower but it worked out fine. Happy enough with how it went, recovery wasn't as full as I'd expected with the altitude kicking in and it was hot so happy with how it felt towards the end.
5 PM

Running, mostly off road 38:58 [2] 8.28 km (4:42 / km) +110m 4:25 / km

Easy loop around the lake and river. Expected the legs to feel worse but they weren’t bad. Foot stiffness appeared after a few weeks of being fairly good though.

Wednesday Jul 24 #

10 AM

Hill running 1:30:50 [3] 16.11 km (5:38 / km) +960m 4:21 / km

Steady uphill to the cable car station then down to the swimming lake. Felt good for the first 12km then the legs were a bit stiff from the combination of long downhill and yesterday's session.
5 PM

Running, mostly off road 44:25 [2] 9.18 km (4:50 / km) +210m 4:21 / km

Easy around the lakes and forest. Accidentally did a bit more than planned taking a wrong turn, enjoyed it though.

Tuesday Jul 23 #

10 AM

Running, mostly off road warm up/down 1:20:26 [2] 16.59 km (4:51 / km) +480m 4:14 / km

Warm up down to St Moritz then easy running after finishing the session to the top of Bernina pass. Found the cool down quite tiring at that altitude and in the strong sun.

Running, mostly off road intervals 40:55 [5] 11.01 km (3:43 / km) +260m 3:19 / km

10 x 1km-1.3km on the trail towards Bernina. First 5-6 reps were on the flatter parts of the trail then the next ones had a few climbs mixed in. Hard effort with the altitude but enjoyable.

Monday Jul 22 #

11 AM

Running, mostly off road 56:00 [2] 12.11 km (4:37 / km) +220m 4:14 / km

Easy running by the lakes and the forest. Stiff legs at the start but then improved so did some strides. Felt a lot better by the end.

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