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Training Log Archive: Indiana Jones

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running, mostly off road7 8:57:17 74.32(7:14) 119.61(4:30) 1890
  Road Running5 4:30:49 41.67(6:30) 67.06(4:02) 570
  Total11 13:28:06 115.99(6:58) 186.67(4:20) 2460

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MoTuWeThFrSaSu

Sunday Jan 19 #

9 AM

Running, mostly off road 2:37:58 [3] 36.12 km (4:22 / km) +630m 4:01 / km

Lap of the hill with Dan then the half marathon trail loop solo and back to the apartment again. Forgot how tough the hills are at the end of the half marathon. Wasn't ideal doing a session and long run back to back again, hopefully will change that next week.

Saturday Jan 18 #

10 AM

Road Running warm up/down 55:36 [2] 12.62 km (4:24 / km) +150m 4:10 / km

Warm up down to the Esperanza road, cool down back up the hill again. Everything feeling quite bouncy.

Road Running intervals 24:17 [5] 8.0 km (3:02 / km) +90m 2:52 / km

8 x 1km (90s easy) out and back on the road. There was a short sharp hill going in each direction but it broke the rep up nicely. Legs felt good and it went surprisingly well.
5 PM

Running, mostly off road 29:46 [2] 6.66 km (4:28 / km) +80m 4:13 / km

Lap of the hill loop with Dan starting from the town. Probably could have gone a bit easier, need to get Dan doing some harder running to slow him down.

Friday Jan 17 #

1 PM

Running, mostly off road 1:44:31 [2] 24.25 km (4:19 / km) +330m 4:02 / km

Easy run from Calasparra, with Dan for 15km on the hill loop then did another loop myself with a few strides. Long delayed journey yesterday so took it easy.

Thursday Jan 16 #

6 AM

Road Running 52:22 [2] 12.29 km (4:16 / km) +90m 4:07 / km

Run with Ginie, joining in her session for a few steadier km mixed in. Still a bit of muscle stiffness but eased off well. Traveling (or lack of) the rest of the day so taking it easy.

Wednesday Jan 15 #

10 AM

Running, mostly off road 1:46:03 [2] 22.32 km (4:45 / km) +550m 4:14 / km

Easy run at from home. Did two loops of the most gradual way up and down. Muscles stiff from the weights yesterday but it eased off and felt fine after a few minutes.
5 PM

Road Running 51:20 [2] 11.15 km (4:36 / km) +40m 4:31 / km

Run from Aberdeen on the Deeside line, Duthie Park then along the river plus warm up and some of the group session at an easy effort to keep track of everyone.

Tuesday Jan 14 #

10 AM

Running, mostly off road 43:54 [2] 9.6 km (4:34 / km) +60m 4:26 / km

Warm up and cool down on the paths around town and Deeside way. Slipped on some mud/ice in the first few minutes and cut my hands and shin which was annoying.

Road Running tempo 49:44 [4] 15.0 km (3:19 / km) +140m 3:10 / km

3 x 5km (3-4' easy) on various roads around town. It was quite windy so felt slow a lot of the way and each rep had at least one long climb. Legs were lacking power so didn't try to bury myself and got it done controlled. Was tired today but wanted to get it done before flying to Spain tomorrow, turns out the flight is Thursday so could have pushed it back a day!
4 PM

Running, mostly off road 30:01 [2] 6.44 km (4:40 / km) +70m 4:25 / km

Easy run through the forest to the gym in the last of the daylight. Legs not bad and foot feeling less stiff than recent days.

Note

S&C session at the unit. Bigger one than usual to make up for missing Sunday.

Monday Jan 13 #

10 AM

Running, mostly off road 1:05:04 [2] 14.22 km (4:35 / km) +170m 4:19 / km

Crathes loop with plenty of single trail mixed in. Fairly dry underfoot compared to recently. Legs felt good too.
5 PM

Road Running 37:30 [2] 8.0 km (4:41 / km) +60m 4:31 / km

6km around the town then the warm up with the group session up Corsee. Horrible wind and rain, didn't feel like a smooth run.

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