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Training Log: GaryHouse

In the last 7 days:

activity # timemileskm+m
  trail running 5 5:24:00 30.3(10:42) 48.76(6:39) 1321
  road running1 1:00:50 8.2(7:25) 13.2(4:37) 241
  Total6 6:24:50 38.5(10:00) 61.96(6:13) 1562
  [1-5]5 5:45:50
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1:53
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WeThFrSaSuMoTu

Sunday Jan 22 #

8 AM

trail running (moderate running) 1:28:00 [3] 9.7 mi (9:04 / mi) +579m 7:39 / mi
shoes: Altra Lone Peak

90' Moderate

Hard Frost and Snow in Llandegla this morning but was a good run

Some tough climbs in the middle so effort was not kept at target pace but perceived effort

In control all the way and home by 10am

No issues or niggles a the momement

Hamstring/Glute is stronger and legs are feeling better in general

Saturday Jan 21 #

10 AM

trail running (training plan) 1:14:00 [4] *** 8.7 mi (8:30 / mi) +518m 7:11 / mi
shoes: Salomon Speed

60' Moderate + 6 x Hill Sprints

I was at Coed Y Brenin supporting lots of my group at a Half Marathon so once they started I could do the shorter Goldrush Route....

Very technical ups and downs and probably the best route in the area for single trak trail running so lots of fun

it was sub zero temperatures even at 10 am but a sunny day so perfect for running as long as you don't have glass ankles

I did the hill sprints about half a mile from the finish as otherwise I would be on to the race route trails and didn't want to get in the way

Legs felt like they are back in business finally after Barcelona.

6 PM

trail running (easy) 39:00 [0] 2.9 mi (13:27 / mi) +26m 13:05 / mi
shoes: vivo primus trail

Easy leg stretch with the dog when I got home as she had been inside all day

Friday Jan 20 #

8 AM

trail running (training plan) 1:13:00 [2] 5.9 mi (12:22 / mi) +148m 11:29 / mi
shoes: Altra Lone Peak

45' Easy + 3 x Technical Exercise Circuit #1

the distance above includes the drills

Was a hard frost this morning so the 45 easy was just close to home on the old quarry site which links to a set of two Football Pitches so ideal for the drills

Enjoyed doing the drills especially once I realised it would not be easy to do three sets.

Things I noticed:

- My hamstring extensions are not the best

- Changing the 'leading leg' on the grapevines showed a massive difference so will continue to do that to even things up

- I already do god knows how many Lunges and Squats in a week with people so they were easy

- I struggled with the 'angry jumps' and felt if I was going to injure myself this would be the time.....as discussed I think ankle hops are much better and can perform 20 of them well (instead of 10) if needed but im happy to work on the blocked knees (just not in public)

- my legs were pretty tired later in the day.....no niggles though just tiredness.





Thursday Jan 19 #

6 PM

trail running (work/regen) 50:00 [1] 3.1 mi (16:08 / mi) +50m 15:22 / mi
shoes: Altra Lone Peak

Easy group work after being indoors all day with Winter

Wednesday Jan 18 #

10 AM

road running (moderate/steady) 1:00:50 [3] 8.2 mi (7:25 / mi) +241m 6:48 / mi
shoes: Adidas Boston

Used the tarmac path through two country parks on the way home from dropping Winter off at childcare...will work well for a Wednesday session

The paths are undulating with one big hill linking the two that takes two minutes to run up so I only did that once.

legs feel lots better now and ready to train.....Hamstring/glute got tired in the last 15 minutes or so (same one that I could feel after the technical exercises)

I probably drifted in to being a little quick at times as I looked down to my watch I had to correct it but in control the whole time



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