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Training Log Archive: rob s

In the 7 days ending Oct 11, 2015:

activity # timemileskm+m
  Hill running3 5:56:32 46.35(7:41) 74.6(4:47) 4180
  Trail running6 3:34:50 27.97(7:41) 45.01(4:46) 690
  Road running1 53:30 8.7(6:09) 14.0(3:49) 310
  Cycling1 35:00
  Total8 10:59:52 83.02 133.61 5180

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Sunday Oct 11, 2015 #

9 AM

Trail running 10:00 [2] 2.0 km (5:00 / km)

Gradually reducing the warm up as my body becomes more exhausted

Hill running race 1:48:12 [4] 23.0 km (4:42 / km) +1200m 3:44 / km

Final stage, hilly route in the forest with lots of short steep climbs and descents. Patrick seemed to start fast again on the first 2km of uphill on road but I just ran with him. Once we started the technical stuff I pulled away and just enjoyed the course. He had to beat me by 11mins to win overall so it was going to be difficult, he was also very tired. I actually felt much better than I thought. In the end I was a few minutes ahead of him and overall winner again. Great weekend and less pain than last year

Saturday Oct 10, 2015 #

8 AM

Trail running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Hill running race 3:09:55 [5] 42.2 km (4:30 / km) +2350m 3:31 / km

Day 2; Kaiser Marathon. Changed course to last year with more climbing and more off road, 8km road section at the start instead of 18-20km. Patrick started much faster than I wanted him to and me and Shaban tried to keep up for the first 8km. I felt like I was climbing better than him on the undulations early on so didn't panic when he sped off down a hill at 7km. By 9km we were on a single trail with some short steep climbs and I took the lead. I was worried the fast start might cost me later and I should wait until 20km before trying to take the lead, but it was better just to keep the rhythm going and forget about where the others were. After a few longer climbs I had 2 minutes advantage on Patrick then it extended more. I felt really strong between 20 and 40km and enjoyed the feeling of having a nice gap behind me. The last part is the hardest so I still had to focus a lot. The final 1km was the toughest ever, took me about 12 minutes and was incredibly steep (even worse than last year). It was great to reach the finish in 1st and without any problems, and a 10minute lead

Friday Oct 9, 2015 #

8 AM

Trail running 18:41 [2] 3.9 km (4:47 / km) +40m 4:33 / km

Easy job to loosen the legs before the first day of the Tour de Tirol
6 PM

Road running warm up/down 20:00 [2] 4.0 km (5:00 / km) +80m 4:33 / km

Warm for the 10k, a lap of the course plus some strides etc.

Road running race 33:30 [4] 10.0 km (3:21 / km) +230m 3:00 / km

10k race, some trail but mostly road. Three hilly laps. From the start it was me, Patrick Wieser and Bulgarian Shaban Mustafa (Jungfrau winner 2015). First few km were relaxed but Patrick pushed it on the first descent to take the lead but I reeled him in on the next climb. Held the lead on the final lap without pushing too hard, got 20-30s lead on Patrick. The distance was probably a bit less than 10k, it didn't feel that quick

Thursday Oct 8, 2015 #

11 AM

Trail running 50:00 [2] 10.01 km (5:00 / km) +250m 4:26 / km

Easy loop up to Lautersee plus strides on the way back. Still not feeling 100% but legs fine

Wednesday Oct 7, 2015 #

11 AM

Hill running 58:25 [3] 9.4 km (6:13 / km) +630m 4:39 / km

Hill loop in the rain, legs feeling good but had a slight cold since yesterday morning. Better than yesterday

Tuesday Oct 6, 2015 #

6 AM

Trail running 55:32 [3] 12.6 km (4:24 / km) +80m 4:16 / km

Loop going up the valley

Cycling 35:00 [2]

Testing out the new road bike

Monday Oct 5, 2015 #

11 AM

Trail running 1:05:37 [3] 13.5 km (4:52 / km) +320m 4:21 / km

Good loop round the lakes below Kranzberg, feeling fine

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