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Training Log Archive: rob s

In the 7 days ending Aug 26, 2012:

activity # timemileskm+m
  Hill running3 4:47:47 31.06(9:16) 49.99(5:45) 3050
  Trail running7 4:36:59 38.46(7:12) 61.9(4:29) 1030
  Total9 9:24:46 69.52(8:07) 111.88(5:03) 4080

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Sunday Aug 26, 2012 #

9 AM

Hill running 1:46:30 [3] 12.28 mi (8:40 / mi) +1150m 6:43 / mi

To St Moritz then back to Surlej over some hilly paths and up to Corvatsch, 2700m. Felt better than yesterday but chest still was still not back to normal. Didn't push the climb and got cable car down. Ice bath in the lake on the way back. Easy days from now

Saturday Aug 25, 2012 #

10 AM

Trail running 33:22 [3] 5.03 mi (6:38 / mi) +100m 6:15 / mi

Tried to do a hard session but not feeling up to it. Did a warm up and 3 miles of fast running then stopped. Head was sore and my lungs were burning when running hard

Trail running warm up/down 15:36 [2] 2.04 mi (7:39 / mi) +30m 7:19 / mi

Jogged back from the lake. Plenty time to recover in time for worlds! Need to get back to how I was feeling last week

Friday Aug 24, 2012 #

6 PM

Trail running 46:25 [2] 6.1 mi (7:37 / mi) +120m 7:10 / mi

Out and back to Sils at easy pace. Felt rubbish in the morning so didn't run.

Thursday Aug 23, 2012 #

10 AM

Trail running 41:55 [3] 5.69 mi (7:22 / mi) +220m 6:35 / mi

Up part of the hill then round silvaplana lake. Feeling a bit tired
6 PM

Trail running 36:55 [3] 5.06 mi (7:18 / mi) +150m 6:41 / mi

With Brian, round the two small lakes. Going ok

Wednesday Aug 22, 2012 #

10 AM

Trail running warm up/down 27:31 [3] 4.09 mi (6:44 / mi) +70m 6:23 / mi

Hill running intervals 24:00 [5] 3.0 mi (8:00 / mi) +500m 5:16 / mi

8 x 3min uphill, 1 min off. Feeling good

Hill running 23:46 [4] 1.7 mi (13:59 / mi) +400m 8:05 / mi

Steep climb up to the cable car station then free lift back down
6 PM

Trail running 32:35 [2] 4.45 mi (7:19 / mi) +120m 6:45 / mi

Loop round lej nair from silvaplana. Taking it easy

Tuesday Aug 21, 2012 #

9 AM

Trail running 42:40 [3] 6.0 mi (7:07 / mi) +220m 6:23 / mi

With Sarah T past a lake then up through the forest. Short sharp climbs. Lots of squirrels

Monday Aug 20, 2012 #

10 AM

Hill running 2:13:31 [3] 14.08 mi (9:29 / mi) +1000m 7:46 / mi

Long run along the lake then up on to Corvatsch near the cable car station. Lots of rough paths and rocky ground, thought it was all on tracks so wore road shoes! Need to avoid the rough paths over the next few weeks. Felt good on uphills

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