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Training Log Archive: rob s

In the 7 days ending Nov 30, 2014:

activity # timemileskm+m
  Hill running4 6:30:29 47.39(8:14) 76.27(5:07) 3810
  Trail running4 3:17:37 31.14(6:21) 50.11(3:57) 940
  Road running3 1:51:04 17.27(6:26) 27.79(4:00) 150
  Weights1 50:00
  Total9 12:29:10 95.8 154.18 4900

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MoTuWeThFrSaSu

Sunday Nov 30, 2014 #

11 AM

Hill running 1:57:50 [3] 14.2 mi (8:18 / mi) +1200m 6:34 / mi

Over Rechberg, Stuifen and then on to the next hills. So many more trails and some good climbs, mostly short and steep

Saturday Nov 29, 2014 #

12 PM

Trail running 1:00:57 [3] 10.16 mi (6:00 / mi) +370m 5:23 / mi

Steady run on the forest track that goes around Stuifen, 4 laps then hill sprints at the end. Feeling good

Friday Nov 28, 2014 #

10 AM

Hill running 1:35:58 [3] 11.63 mi (8:15 / mi) +910m 6:38 / mi

Rechberg and Stuifen, exploring some new trails. Legs feeling pretty good but weather getting colder

Thursday Nov 27, 2014 #

11 AM

Road running warm up/down 30:46 [3] 4.4 mi (7:00 / mi) +40m 6:48 / mi

On the cycle road to warm up

Trail running tempo 54:50 [5] 10.08 mi (5:26 / mi) +420m 4:49 / mi

Out and back run on the forest paths from Strassdorf. Some short uphills but nothing too serious. Fairly hard effort and feeling good.
6 PM

Road running 24:20 [2] 3.16 mi (7:42 / mi)

Easy run to warm up

Weights 50:00 [3]

Wednesday Nov 26, 2014 #

8 AM

Hill running 1:16:48 [3] 9.45 mi (8:08 / mi) +700m 6:36 / mi

Rechberg and Stuifen on a shorter route than normal. Some short steep hill sprints as well. Legs fine after yesterday
6 PM

Trail running 32:00 [2] 3.9 mi (8:12 / mi) +40m 7:57 / mi

Easy run

Tuesday Nov 25, 2014 #

11 AM

Trail running warm up/down 49:50 [3] 7.0 mi (7:07 / mi) +110m 6:47 / mi

On the forest paths from Strassdorf

Road running intervals 37:58 [5] 7.5 mi (5:04 / mi) +90m 4:53 / mi

6 x 2km (3min jog). On the cycle road from Strassdorf. It had a few gradual hills but was pretty fast. Legs felt good and the effort was pretty hard but felt a hundred times easier than the XC

Road running warm up/down 18:00 [1] 2.21 mi (8:09 / mi) +20m 7:55 / mi

Recovery runs

Monday Nov 24, 2014 #

11 AM

Hill running 1:39:53 [3] 12.11 mi (8:15 / mi) +1000m 6:34 / mi

Over Rechberg and Stuifen, down to Waldstetten and back. Lots of good uphill

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