Training Log Archive: Indiana JonesIn the 7 days ending Feb 12, 2023:
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Sunday Feb 12, 2023 #
10 AM
Running, mostly off road 1:28:39 [2] 19.31 km (4:35 / km) +330m 4:14 / km
Easy out and back on the trails and strides towards the end. Everything a bit fresher than yesterday but a little bit stiff in the feet still and not completely fresh. Strides were quite a lot better though.
Saturday Feb 11, 2023 #
10 AM
Running, mostly off road 1:08:11 [2] 14.14 km (4:49 / km) +320m 4:20 / km
Easy out and back on the trails with strides near the end on the gravel track. Actually not as tired or stiff as I expected, better than after last Friday’s long run. Was feeling worse yesterday afternoon but walked out for pizza in the evening and loosened off well. Will probably take a few days to be fully fresh though.
Friday Feb 10, 2023 #
10 AM
Road Running warm up/down 40:26 [2] 9.03 km (4:29 / km) +60m 4:20 / km
Warm up on the bridges loop and onto the closed road under the bridge to leave the drinks. Back the same way. Felt tired on the cool down, especially the first km.
Road Running tempo 1:39:55 [4] 30.12 km (3:19 / km) +110m 3:15 / km
Longish run out and back three times along the coast road. Perfect day for it and only a few small undulations. Thought I’d struggle but actually wasn’t too bad. Felt fine the first 10K then a little bit more effort until 26K then could feel the legs starting to tire although aerobically was always comfortable and the pace didn’t drop. Wore regular shoes to save the race day shoes from getting too trashed. Had a 40g gel at the start then at 10km and 20km with water. Also had a bottle of energy drink I was going to sip over the final 10km but someone stole my bag and bottle! Luckily I’d left the water further along the road and it was still there otherwise I’d have struggled.
Thursday Feb 9, 2023 #
11 AM
Running, mostly off road 1:09:01 [2] 14.14 km (4:53 / km) +370m 4:19 / km
Easy on the trails then hill sprints just before halfway on a steep bit of road. Definitely fresher legs and more energy than yesterday. Still a little bit stiff in the right foot but eased off throughout. Legs felt good on the hills and no wobbly calves afterwards.
Wednesday Feb 8, 2023 #
10 AM
Running, mostly off road 1:28:08 [2] 19.04 km (4:38 / km) +350m 4:14 / km
Easy out and back on the trails, strides towards the end on the flat bit of gravel. Legs not too bad after yesterday, muscles felt fine once going and legs were ok on the strides. Feet a little stiff as usual but improving through the run. Was getting hungry in the final few km.
Tuesday Feb 7, 2023 #
10 AM
Road Running warm up/down 42:27 [2] 9.77 km (4:21 / km) +60m 4:13 / km
Easy over the bridges loop and a few strides before the session. Back the same way after. Very windy on the exposed sections.
Road Running 42:28 [5] 12.69 km (3:21 / km) +60m 3:16 / km
5km (4’ easy) + 5 x 1km (2’ easy) out and back on the coast road. Did the 5km into the cross/headwind which was ok, more sheltered than I thought. The 1Ks coming back were great, slight tailwind and really flat. Had to control the pace a bit on the early ones so was nice and consistent and just the final one that the legs were getting tired.
4 PM
Note
S&C and core. Legs eased off well with a longer warm up then did- squats 3 x 8 (40, 50, 50), split squats 3 x 8 (30, 35, 37.5), single leg deadlift 3 x 8 (24), overhead DB press 3 x 10 (8). Core, three sets of- plank with DB pick up, plank with leg raises, side to side drops, dead bugs, side plank knee to chest.
Felt good once going. Could feel the legs a bit tired from the morning session so didn’t increase any more although I maybe felt able to.
Felt good once going. Could feel the legs a bit tired from the morning session so didn’t increase any more although I maybe felt able to.
Monday Feb 6, 2023 #
10 AM
Running, mostly off road 1:07:58 [2] 14.59 km (4:40 / km) +350m 4:10 / km
Out and back on the trails with diagonals just after halfway. Definitely fresher than two days ago doing that first uphill but tried to keep it easy as possible as there’s still some tiredness. Efforts felt good though. Very cold and windy again, air was so dry too.
5 PM
Running, mostly off road 32:01 [2] 6.47 km (4:57 / km) +180m 4:21 / km
Short easy out and back on the trails. Feeling progressively better throughout. By the time I got to the nicer flatter trails it was nearly time to turn around.