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Training Log Archive: rob s

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Trail running5 6:14:13 56.59(6:37) 91.07(4:07) 1300
  Hill running4 4:43:16 32.66(8:40) 52.56(5:23) 2600
  Cycling2 1:10:00
  Total9 12:07:29 89.25 143.63 3900

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

11 AM

Trail running 1:29:42 [3] 14.5 mi (6:11 / mi) +330m 5:47 / mi

Round the Leutasch half marathon route with a bit extra at the start and finish. Knew most of the trails already but found some bits I hadn't done before. Legs felt really good and I had to hold back a bit

Saturday Sep 6, 2014 #

Note
(rest day)

Friday Sep 5, 2014 #

9 AM

Trail running 1:01:20 [3] 9.41 mi (6:31 / mi) +230m 6:03 / mi

Round the Moos loop but with an extension up to the Gaistal. Nice warm morning and legs good once warmed up

Cycling 35:00 [2]

To Seefeld and back on the road
5 PM

Hill running 1:02:00 [2] 5.72 mi (10:50 / mi) +450m 8:43 / mi

Exploring some of the trails from Innsbruck with Sebastian. Must be one of the best cities ever for mountain running. Thousands of single tracks in the forest and smoother trails if you want them. You can climb 2000m straight from the city, it makes Brimmond hill seem like a joke. We stuck to single tracks all the way and did a bit through the terrain as well. The pace was easy but the climbs were still at a moderate effort

Thursday Sep 4, 2014 #

11 AM

Trail running 42:00 [3] 5.75 mi (7:18 / mi) +150m 6:45 / mi

Warm up loop up the river then back over the hill to the fishery. Similar loop after the session as well

Trail running intervals 28:00 [5] 5.77 mi (4:51 / mi) +50m 4:44 / mi

Intervals on the loop by the river. 8 x (1'45 (60s), 1'10 (30s), 35s (30s)) Jogs between intervals, short recoveries. The first set was a bit sluggish then I felt good on the rest although they weren't as quick as they felt. It was warm and sunny for a change but the wind was stronger than normal. Happy with the session but running on a road or track would hopefully give some faster times

Trail running warm up/down 16:00 [1] 1.8 mi (8:53 / mi)

Jogging
6 PM

Hill running 42:26 [3] 5.2 mi (8:10 / mi) +280m 6:59 / mi

Past the fishery then up the steep climb to Katzenkopf then back on he easy path. Legs a bit tired from the session

Wednesday Sep 3, 2014 #

8 AM

Trail running 1:34:53 [3] 13.34 mi (7:07 / mi) +420m 6:29 / mi

Planned to do two shorter runs but the sun came out after a few miles so I stayed out to make the most of it. Did a decent walk with my parents as well

Tuesday Sep 2, 2014 #

11 AM

Trail running warm up/down 42:18 [3] 6.02 mi (7:02 / mi) +120m 6:37 / mi

Warm up and cool down in the forest behind the fishery and along the river

Hill running intervals 24:00 [5] 3.07 mi (7:49 / mi) +820m 4:16 / mi

8 x 3min hills on the path to the Hoher Sattel with recovery running easy back down. Used the bit slightly further up this time, maybe slightly steeper for second half. Legs felt strong and like they were climbing well. Hard session but enjoyable

Hill running warm up/down 19:50 [2] 3.07 mi (6:28 / mi)

Recovery runs downhill

Monday Sep 1, 2014 #

8 AM

Hill running 2:15:00 [3] 15.6 mi (8:39 / mi) +1050m 7:09 / mi

Hilly run from Leutasch to Scharnitz then along the valley for a bit then back over the hill. About 600m of the climbing was in the later stages of the run so good prep for world champs. The rain was horrendous all the way, never seen anything like it. Falling as snow over 2000m as well
3 PM

Cycling 35:00 [2]

Easy cycling back and forward from Leutasch campsite a few times, visiting the parents

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