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Training Log Archive: rob s

In the 7 days ending Dec 21, 2014:

activity	#	time	miles		km		+m
Hill running	3	4:55:59	36.27	(8:10)	58.37	(5:04)	2620
Trail running	5	4:34:09	39.66	(6:55)	63.83	(4:18)	1420
Road running	2	2:31:25	27.16	(5:34)	43.71	(3:28)	380
Weights	1	30:00
Total	10	12:31:33	103.09		165.91		4420

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Sunday Dec 21, 2014 #

12 PM

Hill running 1:50:32 [3] 14.1 mi (7:50 / mi) +1000m 6:25 / mi

From Strassdorf to Waldstetten then on the long climb to Stuifen, back to Waldstetten then up Rechberg. Same hills but different routes and much longer sustained uphill. Feeling good on the hills but feeling the legs a bit from a hard week

Saturday Dec 20, 2014 #

9 AM

Trail running 1:03:58 [3] 10.01 mi (6:23 / mi) +400m 5:41 / mi

Run in the forest plus hill sprints at the end. Legs going pretty well

Friday Dec 19, 2014 #

8 AM

Hill running 1:32:31 [3] 11.13 mi (8:19 / mi) +820m 6:46 / mi

Another hill run on Rechberg and Stuifen but trying other routes. Lots of different options. Feeling recovered from yesterdays illness, I ended up spending the rest of the day in bed

12 PM

Trail running 48:08 [3] 6.36 mi (7:34 / mi) +300m 6:36 / mi

Started at Stuifen and ran a lap round one of the other hills with Anni. Lots of short steep climbs and single track.

Thursday Dec 18, 2014 #

11 AM

Road running 1:41:31 [4] 18.16 mi (5:35 / mi) +270m 5:21 / mi

Progressive run on the cycle road from Strassdorf. In the first half I went from 6min/mile down to about 5.35 then tried to pick it up on the second half. Miles 10 and 11 were uphill so slightly slower although the effort was high. The last 4 miles were 5.11, 5.05, 5.05 and 4.59. Legs were fine all the way but my stomach was awful. I must have eaten something bad the night before.

Wednesday Dec 17, 2014 #

8 AM

Hill running 1:32:56 [3] 11.04 mi (8:25 / mi) +800m 6:52 / mi

Hilly run over Rechberg and Stuifen

3 PM

Trail running 27:30 [2] 3.39 mi (8:07 / mi) +100m 7:26 / mi

Easy run in the forest

Tuesday Dec 16, 2014 #

11 AM

Trail running warm up/down 46:30 [3] 6.77 mi (6:52 / mi) +120m 6:31 / mi

Running in the forest from Strassdorf. Feeling good from the start, much better than yesterday

Road running intervals 37:54 [5] 7.5 mi (5:03 / mi) +90m 4:52 / mi

Session on the cycle road- 4 x 3km (3min easy recovery). Feeling good again and happy with the session. Legs were fine at the end. Slight headwind on the first two which made it a bit faster on the way back.

Road running 12:00 [1] 1.5 mi (8:00 / mi) +20m 7:41 / mi

Easy running

Monday Dec 15, 2014 #

11 AM

Trail running 1:28:03 [3] 13.13 mi (6:42 / mi) +500m 6:00 / mi

In the forest from Strassdorf out and back then hill sprints at the end. Actually felt tired and slow for the first few miles but got better by the end.

7 PM

Weights 30:00 [3]

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