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Training Log Archive: rob s

In the 7 days ending Aug 19, 2012:

activity	#	time	miles		km		+m
Hill running	4	5:52:23	34.33	(10:16)	55.25	(6:23)	3600
Trail running	7	4:56:04	41.38	(7:09)	66.6	(4:27)	1160
Road running	1	33:08	6.38	(5:12)	10.27	(3:14)
Total	10	11:21:35	82.09	(8:18)	132.11	(5:10)	4760

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Sunday Aug 19, 2012 #

10 AM

Trail running warm up/down 25:00 [2] 3.5 mi (7:09 / mi) +50m 6:50 / mi

Road running race 33:08 [5] 6.38 mi (5:12 / mi)

10k near St Moritz. Came 2nd by 25ish seconds. Went off fast on the first few km on more technical path and opened up a 10s second gap. Got closed down at 5km as we hit the tarmac then got overtaken with 1.5km to go. Still pleased with the run after a hard week

7 PM

Hill running 1:14:29 [3] 6.51 mi (11:26 / mi) +800m 8:17 / mi

Up a steep climb from Silvaplana. Climbing well but took it easy on descent. Lots of sharp rocks and technical terrain so slow going

Saturday Aug 18, 2012 #

10 AM

Trail running 1:22:26 [3] 10.2 mi (8:05 / mi) +550m 6:55 / mi

Out and back along the side of the valley, lots of short sharp climbs. Rough path so hard work to go at any pace

Friday Aug 17, 2012 #

10 AM

Trail running warm up/down 18:34 [2] 2.63 mi (7:04 / mi) +10m 6:59 / mi

Trail running intervals 20:00 [5] 4.03 mi (4:58 / mi) +100m 4:36 / mi

20 x 1min, 45s recovery. Along a lake, quite a few hills on the middle reps. Felt good, running well

Thursday Aug 16, 2012 #

10 AM

Trail running 41:00 [3] 5.7 mi (7:12 / mi) +220m 6:25 / mi

Round one side a lake and up part of a hill then contouring back along a windy technucal path. Feeling good and flying along

5 PM

Hill running 47:45 [5] 4.45 mi (10:44 / mi) +900m 6:35 / mi

Along 1km of road then a hard climb up to a cable car station. Climbing well and going as fast as possible

Trail running warm up/down 33:50 [2] 4.45 mi (7:36 / mi)

Jog back down, 900m descent

Wednesday Aug 15, 2012 #

10 AM

Hill running 2:30:42 [3] 14.89 mi (10:07 / mi) +1400m 7:50 / mi

From Silvaplana up and down Piz Nair, 3100m with a few detours. Was hard going in hot conditions but a good solid run

Tuesday Aug 14, 2012 #

8 AM

Trail running 37:30 [3] 5.73 mi (6:33 / mi) +60m 6:20 / mi

Stopped off near Lecco on my way to St Moritz. Round part of a lake then along some other paths. Legs feeling recovered

5 PM

Trail running 37:44 [3] 5.14 mi (7:20 / mi) +170m 6:39 / mi

Run from Silvaplana next to St Moritz, 1800m altitude and lots of amazing hills, trails and lakes. Did a loop round a lake and over a small hill. Amazing place for training!

Monday Aug 13, 2012 #

10 AM

Hill running 1:19:27 [2] 8.48 mi (9:22 / mi) +500m 7:55 / mi

Easy run with Martin. Could feel the stich for the first 10mins then it went away

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