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Training Log Archive: Indiana Jones

In the 7 days ending Jan 26, 2020:

activity	#	time	miles		km		+m
Running, mostly off road	8	9:41:41	82.99	(7:01)	133.56	(4:21)	1900
Road Running	3	3:06:55	31.16	(6:00)	50.14	(3:44)	560
Total	10	12:48:36	114.15	(6:44)	183.7	(4:11)	2460

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Sunday Jan 26, 2020 #

9 AM

Running, mostly off road 2:28:45 [3] 35.53 km (4:11 / km) +720m 3:48 / km

Longish warm up, 20km trail race from Bullas then a long cool down. Used the race as a steady effort and luckily didn't have to go any faster to win. Time for the race was 1hr 19'05". Smooth trails and gradual hills for the first half then a few single trail bits in the second half with some short sharp climbs and descents. Enjoyed the course and felt fresh all the way.

5 PM

Note

Gym session, bit tired to start with then not too bad. Got everything done.

Saturday Jan 25, 2020 #

10 AM

Running, mostly off road 1:16:11 [2] 17.03 km (4:28 / km) +210m 4:13 / km

Easy two laps of the hill loop then a bit f=towards the fields. Calf a bit tender again but everything else fine.

Friday Jan 24, 2020 #

10 AM

Running, mostly off road warm up/down 33:07 [2] 7.72 km (4:17 / km) +50m 4:09 / km

Easy warm up and down on the gravel path from Cehegin. Bit damp underfoot but no mud luckily.

Road Running tempo 1:03:35 [5] 19.5 km (3:16 / km) +180m 3:07 / km

Tempo out and back on the cycle road. Some long gradual climbs but more uphill on the way out. Settled in to a comfortable rhythm and felt really good. Was tempting to pick it up more in the last half but just kept it controlled.

5 PM

Road Running 33:07 [2] 7.06 km (4:41 / km) +70m 4:28 / km

Easy one in the forest and b the river from the apartment starting with a long downhill. Legs loosening off but tired from the morning.

Thursday Jan 23, 2020 #

10 AM

Running, mostly off road 1:13:48 [2] 17.03 km (4:20 / km) +210m 4:05 / km

Easy two laps of the hill. Felt good today, lots of energy and bouncy legs. Calf was a bit tender after massage yesterday so hopefully will loosen off. Still soft mud off the main gravel paths so need to wait another day or two to get further out.

5 PM

Running, mostly off road 35:50 [2] 8.06 km (4:27 / km) +90m 4:13 / km

Easy hill loop then strides on the track. Legs feeling good again.

Wednesday Jan 22, 2020 #

9 AM

Running, mostly off road 1:52:00 [2] 25.02 km (4:29 / km) +310m 4:13 / km

Easy run on the hill loop and towards the fields. The mud was like soft clay and too sloppy to run on outside of the forest so it meant a few laps. Legs not too bad.

3 PM

Note

Massage and S&C session. All went pretty well, quite a few tight spots in the legs though.

Tuesday Jan 21, 2020 #

10 AM

Road Running warm up/down 49:55 [2] 10.78 km (4:38 / km) +150m 4:20 / km

Warm up down to the Esperanza road and back up the hill again after the session.

Road Running intervals 40:18 [5] 12.8 km (3:09 / km) +160m 2:58 / km

5 reps going out and back on the Esperanza road. Each way was roughly 8’ so tried to keep to that and took 3’ easy recovery at each end. The torrential rain made it feel tougher going uphill. Legs felt pretty good until the rain soaked all my kit and everything went numb.

5 PM

Running, mostly off road 37:01 [2] 8.06 km (4:36 / km) +110m 4:18 / km

Easy run out to the hill loop and back. Lots of soft mud after the heavy rain, not great.

Monday Jan 20, 2020 #

11 AM

Running, mostly off road 1:04:59 [2] 15.11 km (4:18 / km) +200m 4:02 / km

Easy run with Dan out and back by the river from the dam. Pretty miserable and wet but the gravel path was draining well. Legs weren’t bad but taking it as a proper easy day.

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