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Training Log Archive: rob s

In the 7 days ending Aug 3, 2014:

activity	#	time	miles		km		+m
Trail running	6	8:02:57	72.04	(6:42)	115.94	(4:10)	2010
Hill running	3	4:49:16	31.82	(9:05)	51.21	(5:39)	2680
Total	8	12:52:13	103.86	(7:26)	167.15	(4:37)	4690

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Sunday Aug 3, 2014 #

8 AM

Trail running 1:30:49 [3] 13.53 mi (6:43 / mi) +380m 6:10 / mi

Up the river to the Gaistal valley and back with strides at the end. Feeling pretty good but ready for an easy week before Sierre Zinal

Saturday Aug 2, 2014 #

9 AM

Hill running 1:43:20 [4] 11.63 mi (8:53 / mi) +1050m 6:56 / mi

Steady 8.5 miles or so in the valley then steep climb up to towards the Meilerhutte at a hard effort. The path got a bit rocky and rough but I managed to run most of it. Turned back before the hut once I'd done as much climbing as I needed, probably had another 10-15 minutes to go. Was boiling hot on the way up, properly tired by the end.

Trail running warm up/down 28:00 [2] 3.5 mi (8:00 / mi) +60m 7:36 / mi

From the mountain back to home. The first bit was very steep with sharp rocks and patchy scree which was horrible to try and run on, especially when you're totally knackered. It was so slow it isn't even worth adding in as training. After that it was less horrible and the last bit was up the valley on a smooth path.

Friday Aug 1, 2014 #

10 AM

Trail running 43:16 [3] 6.07 mi (7:08 / mi) +150m 6:37 / mi

Warm up in the forest behind the fishery and by the river. Tired to begin with but feeling good at the end of the cool down, normally I'm broken after a session

Trail running intervals 25:20 [5] 4.93 mi (5:08 / mi) +100m 4:50 / mi

Long reps on the river path- 4 x 6'20 pretty hard. First two were downhill then last two uphill, 2min jog for the recoveries on downhill and 3min for uphill ones. It's never super fast on the path but it was still a hard workout, the first one was tough then I pushed more on the later ones. The flooding yesterday eroded a big chunk off one of the sections of path making it dodgy but it was only a short bit.

It's tempting to go out and train more today but maybe best to hold back a bit with some big days recently and Sierre Zinal coming up. If my thumb wasn't broken I'd go cycling

Trail running warm up/down 10:00 [1] 1.27 mi (7:52 / mi) +20m 7:30 / mi

Recovery runs

Thursday Jul 31, 2014 #

8 AM

Trail running 1:47:25 [3] 14.64 mi (7:20 / mi) +660m 6:26 / mi

Long loop out to Mosern lake and back. Some nice trails and a few hills, slightly longer than I estimated. Still pouring with rain and a lot of damage done by flooding, loads of paths closed by the time I was finished. Ran before breakfast and didn't run out of energy

Wednesday Jul 30, 2014 #

9 AM

Trail running warm up/down 42:11 [3] 6.03 mi (7:00 / mi) +190m 6:22 / mi

Warm up and cool down on paths round the town

Trail running tempo 45:17 [4] 8.01 mi (5:39 / mi) +230m 5:11 / mi

Fast paced run with a few short steep climbs spread through. Pouring rain all the way with a lot of surface water on the paths. Felt reasonably good but a bit tired after quite a tough few days

Tuesday Jul 29, 2014 #

10 AM

Trail running 1:30:39 [3] 14.06 mi (6:27 / mi) +220m 6:09 / mi

Down the valley to the Leutasch gorge and back then strides at the end. Legs feeling smooth.

6 PM

Hill running 32:11 [3] 3.03 mi (10:37 / mi) +330m 7:56 / mi

Short run on the hillside from the town. Steep single tracks, quite wet underfoot

Monday Jul 28, 2014 #

11 AM

Hill running 2:33:45 [3] 17.16 mi (8:58 / mi) +1300m 7:15 / mi

Big hill run from Leutasch. Up the path to Gehren Spitze col then traversing below the cliffs for a few miles then down to the Gaistal and home along the river. Same run as one year ago, the day after grintovec.

Got my thumb slammed in a car door the previous night and it was still incredibly sore, black and swollen so thought running might not be possible as any arm movement made it worse. Managed to make a sling for my hand which helped. It was painful all the way but probably no worse than it would have been sitting doing nothing!

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