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Training Log Archive: Murphy's law

In the 30 days ending Jun 30, 2018:

	activity	#	time	miles		km		+m
	Running	20	20:59:00	150.08	(8:23)	241.52	(5:13)	8440
		6	12:10:00	36.96	(19:45)	59.48	(12:16)	3100
	Session / Tempo	4	4:50:00	35.42	(8:11)	57.0	(5:05)	1600
	Race	2	3:15:02	19.31	(10:06)	31.08	(6:16)	2200
	Bike	1	40:00	18.64	(2:09)	30.0	(1:20)
	Total	32	41:54:02	260.41	(9:39)	419.09	(6:00)	15340
averages - sleep:9

2:29

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Saturday Jun 30, 2018 #

Running 55:00 [3] 11.0 km (5:00 / km) +350m 4:19 / km

Easy run before tomorrows race including 6 x Hill sprints

Friday Jun 29, 2018 #

11 AM

Running 47:00 [3] 11.5 km (4:05 / km)

Fairly flat run in Crans Montana + 6x20sec strides

Thursday Jun 28, 2018 #

Running (Chandolin to Sierre ) 1:47:00 [4] **** 20.0 km (5:21 / km) +700m 4:33 / km
ahr:136

Ran from Chandolin to Sierre pushed upto the Visshorn (46mins) then ran into to Zinal fairly relaxed..

Wednesday Jun 27, 2018 #

Running (Trail run ) 1:03:00 [3] 12.0 km (5:15 / km) +600m 4:12 / km
ahr:133 max:146

Ran from Chandolin towards Tignoisa then up to the lift. 600m /ish total climb, ran down the decent on the main track felt good...

1:30:00 [2] 4.0 mi (22:30 / mi) +500m 16:12 / mi

Hiked this mornings running route but a shorter steeper way dowm..

Tuesday Jun 26, 2018 #

10 AM

Running long (Sierre Zinal climb) 1:45:00 [5] *** 16.0 km (6:34 / km) +1590m 4:23 / km
ahr:154 max:162

Sierre Zinal climb from Sierre ran the first part on the tourist route...Managed to run the whole way at 160bpm and controlled ...total.time for the climb 65mins total run 1h45...The climb averages between 20 and 30%....

2 PM

Bike 40:00 [3] 30.0 km (1:20 / km)

Road down to Sierre on the mountain bike...

Monday Jun 25, 2018 #

(Schwarz Horn ) 2:00:00 [2] 5.0 mi (24:00 / mi)

9 AM

Running (Trail run ) 1:07:00 [2] *** 12.0 km (5:35 / km) +500m 4:37 / km
ahr:139 max:160 slept:9.0

Easy run towards the Visshorn with Dan felt good towards the end a little achy to start.

Sunday Jun 24, 2018 #

9 AM

Running warm up/down 25:00 [1] 2.5 mi (10:00 / mi)

25mins warm up with Robbie, including some strides and drills

10 AM

Race race (Aletsch Half Marathon ) 1:46:02 [5] *** 13.1 mi (8:06 / mi) +1000m 6:33 / mi
(sick)

Started off really well and maintained a clear second position to Robbie Simpson until 19k, where I just had no energy what so ever and lost 2 position...think I maybe had a slight case of food poisoning, felt really sick after and drained...Took 3rd senior male.

Saturday Jun 23, 2018 #

10 AM

Running 30:00 [3] 7.0 km (4:17 / km) +200m 3:45 / km

Easy run before tomorrows race. Fairly steady with Sarah.

Friday Jun 22, 2018 #

9 AM

Session / Tempo hills (3x5min hills ) 1:15:00 [4] 14.0 km (5:21 / km) +600m 4:25 / km

3x5min off 2mins downhill recovery relaxed hill session with Robbie and Dan.

Thursday Jun 21, 2018 #

9 AM

Running 1:10:00 [3] *** 12.0 km (5:50 / km) +500m 4:50 / km

3 PM

1:10:00 [3] 9.0 km (7:47 / km) +400m 6:22 / km

Hike on the Ponchette Trail and back by the flower trail...

Wednesday Jun 20, 2018 #

Running long 2:20:00 [4] 24.0 km (5:50 / km) +1000m 4:50 / km

Ran fairly quick upto the Illhorn with Sarah then continued the run with Dan, felt really relaxed...

4 PM

2:15:00 [3] 12.0 km (11:15 / km) +400m 9:39 / km

Hike with Sarah along the course towards Tignoisa

Tuesday Jun 19, 2018 #

9 AM

Session / Tempo intervals (6x3mins flat off 90secs ) 1:15:00 [5] 15.0 km (5:00 / km) +200m 4:41 / km

6x3mins flat on the Ponchette Trail felt awesome...running low 3min k pace... With Dan

3 PM

(Hike from Vissiou ) 2:15:00 [3] *** 10.0 km (13:30 / km) +900m 9:19 / km

Hiked up from the pool and got a little lost on the way, pretty steep uphill the whole way..

Monday Jun 18, 2018 #

9 AM

Running 1:00:00 [3] 12.0 km (5:00 / km) +500m 4:08 / km

3 PM

3:00:00 [3] *** 14.0 km (12:51 / km) +900m 9:44 / km

Hike upto the Illhorn with the Sarah's

Sunday Jun 17, 2018 #

9 AM

Running warm up/down 1:00:00 [3] *** 12.0 km (5:00 / km) +100m 4:48 / km

5k warm up, 8k cool down ran down from the mid station.

10 AM

Race race (Nearavue Moulson ) 1:29:00 [5] *** 10.0 km (8:54 / km) +1200m 5:34 / km

Massive disaster, blew very early not good, jogged and walked to the finish..

Saturday Jun 16, 2018 #

9 AM

Running 55:00 [3] 11.0 km (5:00 / km) +300m 4:24 / km

Easy run before race day tomorrow including 6x15strides

Friday Jun 15, 2018 #

9 AM

Running 40:00 [2] 8.0 km (5:00 / km)

Easy run

5 PM

Running (Evening Easy ) 30:00 [2] 6.0 km (5:00 / km) +200m 4:17 / km

Thursday Jun 14, 2018 #

9 AM

Session / Tempo hills (6x2min Hills off 1min ) 1:10:00 [4] *** 14.0 km (5:00 / km) +600m 4:07 / km

Fairly relaxed session due to racing. Ran the reps with Dan.

Wednesday Jun 13, 2018 #

9 AM

Running long (Visshorn ) 1:15:00 [3] *** 15.0 km (5:00 / km) +600m 4:10 / km

Tuesday Jun 12, 2018 #

9 AM

Session / Tempo intervals (5x3mins off 90secs ) 1:10:00 [5] 14.0 km (5:00 / km) +200m 4:40 / km

5x3mins off 90secs at 2000m on the Ponchette path..Felt good kept relaxed running at around 3:10km

5 PM

Running 30:00 [2] 6.0 km (5:00 / km) +200m 4:17 / km

Easy evening run

Monday Jun 11, 2018 #

9 AM

Running 1:00:00 [3] 12.0 km (5:00 / km) +500m 4:08 / km

5 PM

Running 30:00 [2] 6.0 km (5:00 / km) +100m 4:37 / km

Chandolin

Sunday Jun 10, 2018 #

Running long 1:50:00 [4] 24.0 km (4:35 / km) +500m 4:09 / km

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