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Training Log Archive: Indiana Jones

In the 7 days ending Aug 4:

activity # timemileskm+m
  Hill running3 5:41:11 33.83(10:05) 54.44(6:16) 4280
  Running, mostly off road5 5:26:14 48.28(6:45) 77.7(4:12) 1140
  Road Running1 26:30 3.14(8:27) 5.05(5:15) 180
  Total8 11:33:55 85.25(8:08) 137.19(5:03) 5600

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Sunday Aug 4 #

9 AM

Road Running warm up/down 26:30 [2] 5.05 km (5:15 / km) +180m 4:27 / km

Warm up in Malonno before the race. Very slow cool down back uphill to the hostel, must have been 100-150m vertical which felt harder than any of the climbs in the race.

Hill running race 1:25:37 [5] 20.16 km (4:15 / km) +1100m 3:20 / km

Fletta trail race. Nice course with a long climb then some undulating running across the top and a fast downhill to the end. Didn’t have any particular aim so started fairly relaxed and worked my way through the field on the first 2km. Led most of the climb after that with Abraham Filimon just behind and pulled away from him as it flattened out. My downhill has been pretty shocking recently so I expected to get overtaken by a few guys before the end but I made it to 15km before Cesare passed me on a rocky section. Managed to keep him in sight and close the gap slightly as it got smoother underfoot. He looked back and sped up so I didn’t get any closer so was 11s back by the end. The final km was really twisty through the town so I couldn’t stride out enough to finish fast. Still happy with the result though, way better than anything I’ve ran recently.

Saturday Aug 3 #

8 AM

Running, mostly off road 56:40 [2] 12.01 km (4:43 / km) +200m 4:21 / km

Easy run in the forest and by lake plus a few strides. Everything going well.

Friday Aug 2 #

10 AM

Running, mostly off road 1:13:53 [3] 18.02 km (4:06 / km) +250m 3:50 / km

Easy/steadyish run around the lake and down to St Moritz centre with a few strides at the end. Feeling good.

Thursday Aug 1 #

10 AM

Hill running 2:53:06 [3] 21.28 km (8:08 / km) +2090m 5:27 / km

Lap of the lake then a long climb up towards Piz Julier. The final section was exposed scrambling and was going to take all day so I decided to bail 300m below the top, walk down the rocky bit then run up Piz Nair instead (steep descent then 700m climb). Was already hungry and out of water so probably a wise move. The second climb was much more runnable but had a super steep finish so it was tough with low energy and tired legs. Glad of the restaurant at the top and cable car back down.

Wednesday Jul 31 #

10 AM

Running, mostly off road warm up/down 39:43 [3] 9.15 km (4:20 / km) +130m 4:03 / km

Easy warm up in the rain before the tempo. Did 8 x 30s efforts afterwards along the lake then cool down back to the apartment. Felt like I was moving well and I’m glad I did them. The 8 x 30s will probably make my legs a lot stiffer than the tempo by tomorrow!

Running, mostly off road tempo 33:45 [5] 10.01 km (3:22 / km) +100m 3:13 / km

Tempo run along the lakes with a few undulations along the way. Kept the effort controlled and didn’t look at any splits, never know how much the altitude/trails slow things. I expected to get a bit of tailwind assistance by the lower lake but it was very calm, maybe a slight headwind if anything. Aerobically it was fine but I felt like I couldn’t get my legs going any quicker. The gravel paths feel a bit slower to run on but it was still way more enjoyable than a road tempo.
5 PM

Running, mostly off road 31:57 [2] 6.45 km (4:57 / km) +170m 4:23 / km

Easy loop around the forest. Legs and foot stiff to start but easing off throughout. Nice night for it.

Tuesday Jul 30 #

10 AM

Running, mostly off road 1:30:16 [3] 22.06 km (4:06 / km) +290m 3:50 / km

Along the lake to Sils and back then two laps of the nearer lake. Felt good today so went a bit steadier and added in some strides but kept it comfortable. Foot wasn't noticeable so hopefully it'll stay like that.

Monday Jul 29 #

10 AM

Hill running 1:22:28 [2] 13.0 km (6:21 / km) +1090m 4:28 / km

Fairly easy uphill run to the cable car station then another 5km or so on the high path to the col and back. Was planning a flat easy run but after being up high two days in a row in crap weather I wanted to see the views. Felt much better than expected and got the cable car downhill to save the legs. Foot still a bit stiff but getting better.

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