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Training Log: GaryHouse

In the last 7 days:

activity # timemileskm+m
  track run1 4:00:50 29.4(8:11) 47.31(5:05) 1219
  trail running 3 3:16:00 12.8(15:19) 20.6(9:31) 384
  road running2 2:09:30 14.3(9:03) 23.01(5:38) 352
  Total6 9:26:20 56.5(10:01) 90.93(6:14) 1955
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Friday Dec 2 #

12 PM

track run (long run) 4:00:50 [3] 29.4 mi (8:11 / mi) +1219m 7:15 / mi
shoes: Salomon SLAB Sense

3 HR SE + 60 MIN STEADY

Went to the track for a 12pm start after having a similar breakfast etc to on the day (hopefully).....wore race kit and used the same nutrition.....

Not too much to say really apart from I found myself running a little quicker than usual just to keep my mind occupied a bit but aware that I won't start like this in two weeks time...

Struggled wit concentration a little after 2 hours but once the steady running started I was OK again

I did have similar niggles to last weeks run but the tiredness did not show itself at all....in the last hour my neck (c-spine) felt tired and sore.....often catching myself looking down...I know this kind of injury can hang around so will just deal with it until I can rest after the race

Heel pain was a 2/10 and stayed there....

Overall though good run and confident that I'm probably in the best shape all year...

SE pace 8:15/8:20 mm
STEADY PACE 7:15/7:20

------------

LOTS of sickness around at the moment so im doing my best to avoid it.....hand sanitiser, banning sick clients etc.

Might sound extreme but I don't think its just pros that should do what they can to avoid getting sick if you have put the training in.

Thursday Dec 1 #

6 PM

trail running (work/regen) 51:00 [1] 2.8 mi (18:13 / mi) +14m 17:56 / mi
shoes: vivo primus trail

easy group run - no issues

Wednesday Nov 30 #

7 AM

road running (training plan) 1:33:30 [3] 11.0 mi (8:30 / mi) +256m 7:56 / mi
shoes: Sketchers GO4

90 MIN SE

had a busy work day so just ran on the lanes straight out the front door....felt easy and no tiredness in legs but definitely a little tightness still maybe piriformis/glute .....
5 PM

trail running (work/regen) 1:25:00 [2] 4.5 mi (18:53 / mi) +103m 17:38 / mi
shoes: vivo primus trail

Eaay run with the dog on fields before a group run straight afterwards

Tuesday Nov 29 #

10 AM

trail running (work/regen) 1:00:00 [2] 5.5 mi (10:55 / mi) +267m 9:29 / mi
shoes: Salomon Speed

Coaching session at Llandegla - pretty cold but I didn't crash this time so good session.
6 PM

road running (work/regen) 36:00 [1] 3.3 mi (10:55 / mi) +96m 10:00 / mi
shoes: Sketchers GO4

easy group run - no issue

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