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Training Log Archive: Indiana Jones

In the 7 days ending Feb 2, 2020:

activity	#	time	miles		km		+m
Running, mostly off road	8	8:19:25	69.24	(7:13)	111.43	(4:29)	1350
Road Running	3	4:36:46	46.21	(5:59)	74.37	(3:43)	760
Total	10	12:56:11	115.45	(6:43)	185.8	(4:11)	2110

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Sunday Feb 2, 2020 #

10 AM

Road Running 2:32:31 [3] 39.21 km (3:53 / km) +440m 3:41 / km

Long run out and back in the snake valley then over the hill back home. Roughly 50% off road but some good sections of tarmac including the last 10km. Felt really comfortable but seemed like there was a hill every km. Getting hot in the second half, glad I took some water.

Saturday Feb 1, 2020 #

9 AM

Running, mostly off road 1:09:12 [2] 16.24 km (4:16 / km) +210m 4:00 / km

Out and back on the gravel path from Cehegin. Legs were slightly stiff to start with and just felt a bit flat throughout, to be expected after yesterday's training in the sun.

Friday Jan 31, 2020 #

10 AM

Road Running warm up/down 46:45 [2] 10.3 km (4:32 / km) +120m 4:17 / km

Warm up down to the Esperanza road and back the same way after the session. Got Dan to drop a bottle on the road which was a life saver.

Road Running tempo 47:30 [5] 15.0 km (3:10 / km) +170m 3:00 / km

3 x 5km (3’ easy) out and back on the road, a few hills each way including a 500m one near the end. Temperature creeping up and wind picking up throughout so slowed down a bit as I felt more cooked and dried out. Felt pretty good but just not used to warmer weather. Happy enough with how it went.

5 PM

Running, mostly off road 29:34 [2] 6.44 km (4:35 / km) +90m 4:17 / km

Easy hill loop with Dan. Feet a bit stiff from the morning session but otherwise not bad.

Thursday Jan 30, 2020 #

10 AM

Running, mostly off road 1:12:04 [2] 16.14 km (4:28 / km) +100m 4:20 / km

Flat run along the river in the snake valley, by Dan’s request. Good to run some flatter and easier miles but I prefer the hilly runs.

5 PM

Running, mostly off road 37:56 [2] 8.24 km (4:36 / km) +120m 4:17 / km

Loop from the apartment by the river. Took a detour to avoid the high water river crossing which made it a bit longer. Weather warming up a lot this week. Hottest run of the trip so far.

Wednesday Jan 29, 2020 #

10 AM

Running, mostly off road 1:56:18 [2] 26.02 km (4:28 / km) +410m 4:09 / km

Hill loop plus a long out and back on the trail towards the next town. Deceptively hilly and some sections of soft clay which stuck to my shoes and had to scraped off before I could run properly. Quite tired from yesterday so need to recover a bit after that.

4 PM

Note

S&C at Ivan’s gym then massage. Needed that massage a lot.

Tuesday Jan 28, 2020 #

10 AM

Running, mostly off road warm up/down 49:22 [2] 10.89 km (4:32 / km) +40m 4:27 / km

Warm up and cool down in Cieza on the trail by the river. Lots of damage after flooding so couldn’t do the loop and had to do a few out and backs. Tired to start with but gradually waking up and loosening off.

Road Running intervals 30:00 [5] 9.86 km (3:03 / km) +30m 3:00 / km

6 x 5’ (2’ easy) on the road out and back on the same stretch. Half the reps were slightly uphill so a few seconds slower than the ones coming back down. Got gradually quicker through the session and didn’t push too hard.

5 PM

Running, mostly off road 46:27 [2] 9.88 km (4:42 / km) +140m 4:23 / km

Easy run with a group of local guys on the hill loop. Legs a bit stiff from earlier but luckily the guys weren’t too quick.

Monday Jan 27, 2020 #

11 AM

Running, mostly off road 1:18:32 [2] 17.58 km (4:28 / km) +240m 4:11 / km

Easy hill loop and on the path through the fields for a bit. Started very easy after feeling tired in the morning but then started feeling fine after a few km. Calf felt much better as well.

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