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Training Log: GaryHouse

In the last 7 days:

activity # timemileskm+m
  trail running 6 10:12:30 58.7(10:26) 94.47(6:29) 3302
  Total6 10:12:30 58.7(10:26) 94.47(6:29) 3302
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Tuesday Apr 25 #

8 AM

trail running (Easy) 1:10:00 [2] 6.2 mi (11:17 / mi) +351m 9:36 / mi
shoes: Altra Lone Peak

EASY RUN

Free morning due to client being on holiday so took the dog out to 'worlds end' up at Lllandegla moors 10 mins away to play in the one inch of snow..

It was pretty cold out but bright sunshine and nice morning.

A few doms left from Sunday but kept it very easy and walked up the steeper sections.

Nice morning.

Monday Apr 24 #

10 AM

trail running (work/easy) 55:00 [2] 4.8 mi (11:27 / mi) +225m 10:00 / mi
shoes: Altra Lone Peak

Coaching session with James.

Uphill reps long and easy then short and technical.

Legs were a little tired with some mild DOMS but no real issues.

*I can't feel it when running but my heel hurts a little again afterwards and when waking up for a bit.
6 PM

trail running (work/regen) 59:00 [1] 4.4 mi (13:25 / mi) +10m 13:19 / mi
shoes: Altra Lone Peak

Easy coaching session - very cold so some drills swapped out for running to keep warm. Snow on the way home??? WTF???

Sunday Apr 23 #

9 AM

trail running (race) 3:20:30 [4] 20.0 mi (10:01 / mi) +1798m 7:50 / mi
shoes: Salomon SLAB Sense

I woke up late!!

0730 is late for me and haven't slept that late for a long time......

I had a fuzzy head and bit of a headache straight away so had plenty of water and rushed some oats down me.

I had to leave for registration so took Avacado and Banana on toast for the 30 minute journey to try and stock up too...

Another brilliantly sunny day in double figures meant it was perfect conditions.

The firs t3 miles was pretty brutal.....up and down to summit Moel Famau 2 different routes from the bottom before scrambling up 'the gully' a narrow scree route of around 250m before getting to the undulating ridge.

I started pretty slow in about 7th up the first climb (made the school boy error of hitting a style in the first 2 minutes and queuing) but had gone to 3rd by the time we hit the ridge around 30s back from the leader Lawrence who I knew would be very strong at this distance.

I just ran steady on the next few miles undulating and the leader pulled away...

At this point my headache just lifted and I felt like a cloud had been lifted.

Some steep us and downs brought me closer to 1st again when I realised that 2nd place must have turned where the 10 mile runners split.

Another very steep climb up Moel Arthur at 12 miles meant I could see 1st but it was decieving as it probably took me mins of hiking up the scree to the top. I summited (its not that high) and the buggar had just vanished...

The next bit is pretty flat and again I just ran steady being conscious of the cramping at Wicklow Way.

The last 6 miles was pretty un - eventful ...the terrain meant I couldnt see first and hadn't seen anyone behind so I didn't push it.

A little bit of cramp crept in on the quads on a bit of a traverse annoyingly but held it off and finished with no problems apart from a marshal sending me the wrong way for a 100m or so.

2nd place and a cracking route/morning out.

After the race I felt better than I had since I landed which is a relief.

Saturday Apr 22 #

10 AM

trail running (long run) 3:01:00 [3] 18.9 mi (9:35 / mi) +741m 8:32 / mi
shoes: Salomon SLAB Sense

GOLDRUSH TRAIL RACE.

Arrived at CYB not knowing how my legs would feel but a lovely sunny morning meant I was more than up for a run.....

Instead of doing 2 laps of the Goldrush I opted for a trail I hadn't ran before but wanted to.

Its not one of the marked trails but I was glad I did....3 miles of flat fire road to start allowed me to find my legs a bit running steady and I felt much better than the last few days.

I nipped up a footpath that I guessed would be a bit of a climb and found it was straight up and steep for over a mile so was good fun. VIews at the top were 360 of Cader Idris etc with plenty of technical running on the top and then straight down to another trail...

I got back to the Goldrush start with just over 10 miles in the bank and felt fine.

GOLDRUSH >>> Ran steady with one of the RUNSTRONG members for the first four miles then had to ease off a little when some tiredness kicked in. I had a 45 min wait inbetween runs too with no food since breakfast that didn't help....


Happy to have ran nearly 19 miles and felt good afterwards.

Friday Apr 21 #

2 PM

trail running (easy) 47:00 [1] 4.4 mi (10:41 / mi) +177m 9:30 / mi
shoes: Altra Lone Peak

60' Easy + 6 x Hill Sprints

I was really tired still and and had a few dizzy spells in the morning.

Nothing serious just a bit spaced out for a min or two....

Ran with the dog across some moorland in Llandegla and although I felt better than yesterday 60 mins was just a little to much and felt a little short on breathe (left from the flight) so did 45 instead plus the 4 hill sprints.

First 4 went fine and the short bursts were good to get the blood going but then 5/6 were pretty shit. In fact very shit.

Felt better for it though and again was lights out in bed by 8pm

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