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Training Log Archive: rob s

In the 7 days ending Aug 16, 2015:

activity	#	time	miles		km		+m
Trail running	7	9:31:28	70.76	(8:05)	113.88	(5:01)	2250
Cycling	4	2:25:00
Hill running	1	2:00:00	7.46	(16:06)	12.0	(10:00)	1300
Total	11	13:56:28	78.22		125.88		3550

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Sunday Aug 16, 2015 #

11 AM

Trail running 1:45:20 [3] 20.05 km (5:15 / km) +600m 4:34 / km

Up to Ferchensee and part of the Kranzberg and back. Nice trails but first rainy run in ages

Saturday Aug 15, 2015 #

11 AM

Trail running warm up/down 50:30 [3] 11.0 km (4:35 / km) +100m 4:23 / km

Usual warm up to the river and back

Trail running intervals 29:40 [5] 9.6 km (3:05 / km) +40m 3:02 / km

8 x (600, 400, 200) with 1min easy after the 600m, 30s after the 400m and a longer recovery after the 200m. Legs feeling good after being stiff since the weekend.

Trail running 30:30 [1] 5.6 km (5:27 / km) +20m 5:21 / km

Easy running

4 PM

Cycling 25:00 [2]

Friday Aug 14, 2015 #

12 PM

Trail running 1:08:19 [3] 15.03 km (4:33 / km) +190m 4:17 / km

Down to Kruen and back, going on the slightly hilly path on the way out

Thursday Aug 13, 2015 #

8 AM

Cycling 30:00 [2]

To the bottom of the mountain and back

Hill running 2:00:00 [2] 12.0 km (10:00 / km) +1300m 6:29 / km

Up the Grosse Ahrnspitze, big mountain between Mittenwald and Leutasch. Steep single track with some easy scrambles but luckily nothing exposed or difficult. Hot day, sweating so much on the way up. Slow on the descent

6 PM

Trail running 27:56 [3] 6.26 km (4:28 / km) +50m 4:17 / km

Short run to stretch the legs and get them used to running again. Nearly recovered from the weekend

Wednesday Aug 12, 2015 #

11 AM

Trail running 1:24:32 [3] 15.34 km (5:31 / km) +470m 4:47 / km

Nice run up to Ferchensee and part of Kranzberg on the single tracks. Legs less painful so more of a run than a shuffle

4 PM

Cycling 40:00 [2]

Easy ride to Kruen and back in the heat

Tuesday Aug 11, 2015 #

12 PM

Trail running 1:35:00 [2] 17.68 km (5:22 / km) +350m 4:53 / km

Mittenwald to Seefeld to get my bike. Legs not much better, could only jog slowly.

2 PM

Cycling 50:00 [2]

Back home through Leutasch. Even cycling is hard with the DOMS

Monday Aug 10, 2015 #

8 AM

Trail running 1:19:41 [2] 13.32 km (5:59 / km) +430m 5:09 / km

Easy run with lots of the guys who stayed after the race. Legs completely dead and also I just had no power, doesn't really matter though!

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