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Training Log Archive: rob s

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Trail running8 8:53:20 72.84(7:19) 117.23(4:33) 2000
  Hill running5 2:52:55 20.29(8:31) 32.65(5:18) 2520
  Cycling1 1:40:00
  Total11 13:26:15 93.13 149.88 4520

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

10 AM

Trail running warm up/down 47:00 [2] 9.0 km (5:13 / km)

Hill running race 27:00 [5] 6.0 km (4:30 / km) +600m 3:00 / km

Shortened course for Ossi Berglauf, 1st place

Saturday May 23, 2015 #

10 AM

Trail running 1:12:00 [3] 17.0 km (4:14 / km) +250m 3:57 / km

Run with Steve, fairly good pace. Hill sprints near the end

Friday May 22, 2015 #

11 AM

Trail running 1:22:00 [3] 20.0 km (4:06 / km) +450m 3:41 / km

Streckenweg route plus an extension by the river on the way back. Nice route, kept up a decent pace

Thursday May 21, 2015 #

11 AM

Trail running 52:30 [3] 12.0 km (4:23 / km) +200m 4:02 / km

Good warm up before session in the forest behind the fishing lake. Cool down back down the valley and by the river. Fairly decent pace

Hill running intervals 8:55 [5] 2.4 km (3:43 / km) +230m 2:31 / km

8 x 300m fast uphill. Easy run down for recovery. Felt pretty good and the gradient was flat enough to feel like I was running a decent speed

Hill running 15:00 [1] 2.7 km (5:33 / km)

Recovery
6 PM

Hill running 42:00 [3] 8.0 km (5:15 / km) +420m 4:10 / km

Up to the Hoher Sattel and back. Snowing at the top. Hamstring a bit tight on the downhill, probably after the 300m

Wednesday May 20, 2015 #

11 AM

Trail running 1:32:00 [3] 21.5 km (4:17 / km) +300m 4:00 / km

Longish run up to the Gaistal and back from Leutasch. Heavy snow since sometime last night and really horrible conditions. So wet and slushy and covering all the paths. Accumulating quite a lot on the slightly higher ground
4 PM

Hill running 50:00 [3] 8.5 km (5:53 / km) +520m 4:30 / km

From Innsbruck zoo up the hill towards Seegruebe. Got very steep in the second half, on wet single trails. Snowing above 1000m. Ran back down on the less steep path to save my legs

Tuesday May 19, 2015 #

6 AM

Trail running 52:00 [3] 11.28 km (4:37 / km) +200m 4:14 / km

Early run from Strassdorf. Tired for the first 3km then back in to normal running
6 PM

Trail running 1:07:53 [2] 12.6 km (5:23 / km) +300m 4:49 / km

From Mittenwald to Leutash carrying a fairly heavy bag. Uphill all the way so couldn't go very fast. Miserable night

Monday May 18, 2015 #

12 PM

Trail running 46:42 [3] 9.5 km (4:55 / km) +300m 4:15 / km

Warm up going to Rechberg and back. Hot day

Hill running intervals 30:00 [5] 5.05 km (5:56 / km) +750m 3:25 / km

6 x 5min hill reps on Rechberg, easy downhill running recovery. All rep on single trail and some mud. Felt pretty good until the last one. Enjoyed it

Trail running 21:15 [2] 4.35 km (4:53 / km)

Recovery
7 PM

Cycling 1:40:00 [3]

Evening road bike. Lots of steep climbs, 15-20% gradient in places. Went up Rechberg, round Stuifen and up to Hornberg and back. Four good climbs and over 1000m ascent

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