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Training Log Archive: rob s

In the 7 days ending Apr 26, 2015:

activity	#	time	miles		km		+m
Trail running	7	6:29:55	59.53	(6:33)	95.81	(4:04)	1440
Cycling	3	2:50:00
Hill running	2	2:09:49	14.82	(8:46)	23.85	(5:27)	1500
Road running	2	50:04	9.44	(5:18)	15.2	(3:18)	130
Total	11	12:19:48	83.8		134.86		3070

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Sunday Apr 26, 2015 #

1 PM

Trail running 30:00 [2] 6.0 km (5:00 / km) +30m 4:53 / km

Decent warm up on the trails then cool down with Andy. Cooling down quick in the snow showers

Trail running race 1:19:11 [5] 23.68 km (3:21 / km) +340m 3:07 / km

Balmoral 15 miler. Colder than yesterday and snow showers. Andy Douglas to race against. Didn't want to give up after having raced yesterday since it was a local race and I actually felt quite good when the race started. We ran together for the first 7 miles then I got a small gap before the uphill section. Held the gap until 2 miles before the end and he reeled me in on the long downhill. I felt a bit of a stitch and couldn't keep the pace going well. I eased off and hoped I could get back in the lead on the last steep hill but my legs had nothing so I had to watch him pull away and I eased off on the steep downhill to save my legs a bit. Andy ran a very impressive race, his time was well under the old record (which I thought was quite good). I was 2 minutes faster than 3 years ago as well.
It's hard to tell how much I lost by having raced the day before. I probably had less hill strength than yesterday but overall I felt stronger.

Saturday Apr 25, 2015 #

2 PM

Trail running 22:00 [2] 4.5 km (4:53 / km) +50m 4:38 / km

On the trails around Balmoral to warm up

Road running race 31:57 [5] 10.0 km (3:12 / km) +120m 3:01 / km

Balmoral 10k. Cold windy conditions and solo effort. Enjoyed the route and won comfortably. Tried to push myself as hard as possible but didn't end up with a great time. The first few km were in the wind, and the last bit so it wasn't so easy.

Friday Apr 24, 2015 #

8 AM

Trail running 41:54 [3] 9.29 km (4:31 / km) +180m 4:07 / km

Run in the forest plus hill sprints. Then flying back to Scotland

Thursday Apr 23, 2015 #

10 AM

Trail running warm up/down 40:45 [3] 9.44 km (4:19 / km) +100m 4:06 / km

Warm up run in the forest from Strassdorf and similar cool down route

Road running 7:51 [5] 2.8 km (2:48 / km) +10m 2:45 / km

7 x 400m fast, recovery of running 400m slower but not that slow

Road running warm up/down 10:16 [3] 2.4 km (4:17 / km)

Easier 400m runs

1 PM

Cycling 35:00 [2]

Short spin to stretch the legs

Wednesday Apr 22, 2015 #

8 AM

Hill running 1:44:49 [3] 19.35 km (5:25 / km) +900m 4:24 / km

Over Rechberg and Stuifen in hot dry weather. Great morning to be running on hills

6 PM

Trail running 41:00 [3] 9.0 km (4:33 / km) +300m 3:54 / km

Run in the forest next to the track then 10 x 100m steep hill sprints and a fast 1km on the track to test the legs. Then a bit of easy jogging on the grass and stretching

Tuesday Apr 21, 2015 #

7 AM

Trail running 1:11:42 [3] 19.35 km (3:42 / km) +250m 3:29 / km

Fairly quick run around the valley. Slowed down a bit by old snow patches but feeling good

4 PM

Cycling 1:40:00 [2]

In Germany again. Road biking in hot weather

Monday Apr 20, 2015 #

10 AM

Trail running warm up/down 43:23 [3] 9.58 km (4:32 / km) +190m 4:07 / km

Out to the bottom of the hill and back

Hill running intervals 25:00 [5] 4.5 km (5:33 / km) +600m 3:20 / km

5 x 5 min hill reps with 4min downhill jog. One patch of snow but mostly good path. Feeling fairly strong until the end, happy with the session

Trail running warm up/down 20:00 [2] 4.97 km (4:01 / km)

Downhill recovery

4 PM

Cycling 35:00 [2]

To Seefeld and back. Moved out the flat, lots of packing and cleaning and carrying stuff around but finished now

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