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Training Log: GaryHouse

In the last 7 days:

activity # timemileskm+m
  trail running 2 4:17:10 28.1(9:09) 45.22(5:41) 787
  Total2 4:17:10 28.1(9:09) 45.22(5:41) 787
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Friday Feb 17 #

9 AM

trail running (long run) 3:00:10 [3] ** 22.0 mi (8:11 / mi) +777m 7:23 / mi
shoes: Altra Lone Peak

3hr Moderate Run

Swapped the Sunday and Friday sessions as have work on Sunday....

A few degrees warmer today and even some sunshine up at Llandegla so I could run in a T-shirt!

Stuck to the hard packed trails for 90% of the run avoiding the more technical parts of the forest

I guess this might be a little to much climb than ideal for the Moderate runs but I did my best to avoid longer climbs...stuck to the Moderate Parameters well though and never really felt like I was pushing things with regards to how hard I was working.

I'm not sure if I got the pacing wrong but I wouldn't have usually done 22 miles up in Llandegla in 3 hours (moderate) and in the last 30 minutes although not feeling tired my legs did start to tie up a bit in the hamstrings and even more so in the last 15 minutes.

I never had to breathe hard though and ran by feel so not too worried about that though seen as its the longest run I have done for a while and I could tell it was some tiredness from the drills on Wednesday.

Walked the dog afterwards and did some movements at home leaving no niggles afterwards.

The usual heel pain on Friday evening but some self massage seems to help....im sure its not PF, its quite isolated and the exact spot I hit the rock with in May last year so trauma I think..

Fine this morning (Saturday)

Fuel wise went well just two of my nutty balls :)

Thursday Feb 16 #

5 PM

trail running (work/regen) 1:17:00 [1] 6.1 mi (12:37 / mi) +10m 12:34 / mi
shoes: Altra Lone Peak

Easy coaching with the group

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