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Training Log Archive: rob s

In the 7 days ending May 17, 2015:

activity	#	time	miles		km		+m
Hill running	4	5:13:32	37.28	(8:25)	60.0	(5:14)	3740
Trail running	7	5:02:44	41.6	(7:17)	66.95	(4:31)	920
Cycling	2	1:55:00
Road running	2	1:34:00	14.85	(6:20)	23.9	(3:56)	360
Total	12	13:45:16	93.73		150.85		5020

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Sunday May 17, 2015 #

11 AM

Hill running 2:36:57 [3] 30.1 km (5:13 / km) +1270m 4:18 / km

Long run over Rechberg, Stuifen and Hornberg. Feeling strong and good weather

Saturday May 16, 2015 #

8 AM

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km) +80m 5:08 / km

Easy jog to stretch the legs pre breakfast

3 PM

Road running warm up/down 23:00 [2] 4.5 km (5:07 / km) +50m 4:51 / km

Warm up in Buehlertal for the race. Feeling fine enough. Good conditions, dry and not too warm or cold

Hill running race 40:55 [5] 9.5 km (4:18 / km) +770m 3:04 / km

Hundseck Berglauf, German championships. Most of the top Germans and an Eritrean runner there. I tried to go with the Eritrean to make things exciting, nobody else wanted to. After a few km it was too quick for me and I got dropped. The first German caught me and went by at about 6km but I managed to reel him in by 8km on a flat section. On the last 1km I pushed hard and got ahead of him again to take 2nd, 25s behind 1st place. Found the course very flat and fast but it was good to be racing uphill again. Done a write up on my blog- http://mountainrunningman.com/

Friday May 15, 2015 #

7 AM

Trail running 52:00 [3] 11.3 km (4:36 / km) +160m 4:18 / km

Easy run round the forest and some hill sprints. Pouring rain and cold

Thursday May 14, 2015 #

11 AM

Trail running warm up/down 59:00 [3] 13.4 km (4:24 / km) +170m 4:08 / km

Decent run before and after the tempo run. Loop down by the river then on an undulating path in the forest on the way back. Felt a bit tired to start with so made the warm up longer then I was fine.

Trail running tempo 16:44 [5] 5.25 km (3:11 / km) +30m 3:06 / km

Fast progressive run by the river and round the fishing lake. Noticed the harder effort in the higher altitude, also a headwind on the last 1.5k. Splits were 3.22, 3.14, 3.10, 3.11, 3.02

4 PM

Cycling 1:15:00 [2]

Mountain biking in Leutasch. Up the valley then partway up the hill to the Wetterstein hut then to the Gaistal and back. Didn't push too hard but there was a decent amount of climbing

Wednesday May 13, 2015 #

11 AM

Hill running 1:12:00 [3] 12.0 km (6:00 / km) +1000m 4:14 / km

Up the valley from Leutasch then up the long climb to the Wetterstein hut and the col behind it. The snow was only patchy on the higher part so was easy enough. Hoped to run down the other side of the col and make the run shorter but the snow was deep and soft. 26 degrees in Leutasch

Trail running 46:00 [2] 10.5 km (4:23 / km)

Easy running back to Leutasch.

7 PM

Trail running 27:00 [2] 6.0 km (4:30 / km) +50m 4:19 / km

Short run round the fishery and over the hill to the river and back, strides at the end. Legs feeling fine. Was hoping to cycle in the afternoon but a big thunderstorm was forecast which put me off, in the end it wasn't that bad

Tuesday May 12, 2015 #

10 AM

Trail running warm up/down 45:00 [3] 9.7 km (4:38 / km) +200m 4:12 / km

To Rechberg and on some of the lower trails

Hill running intervals 26:10 [5] 4.6 km (5:41 / km) +700m 3:14 / km

5 hill reps on the single track going up Rechberg from the north. Most of it not too steep and fast running, except the very first and last bits. It was just over 5 minutes each time. Recovery easy running back down

Hill running warm up/down 17:30 [1] 3.8 km (4:36 / km)

Easy running down

7 PM

Cycling 40:00 [2]

Mittenwald to Leutasch with a fairly heavy bag. Hot evening

Monday May 11, 2015 #

12 PM

Road running 1:11:00 [3] 19.4 km (3:40 / km) +310m 3:23 / km

Loop through the forest then down to the river cycle track and back. 60% road. Legs felt really good. Hill sprints at the end

7 PM

Trail running 37:00 [2] 7.3 km (5:04 / km) +230m 4:23 / km

Easy run with Anni. Still boiling hot in the evening sun

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