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Training Log Archive: GaryHouse

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  trail running 8 5:46:38 40.4(8:35) 65.02(5:20) 456
  walking1 2:00:00 6.0(20:00) 9.66(12:26) 40
  Total9 7:46:38 46.4(10:03) 74.67(6:15) 496
  [1-5]7 4:57:38

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Saturday Oct 8, 2016 #

11 AM

trail running (training plan) 1:04:00 [3] 8.2 mi (7:48 / mi)

60' Steady with Speed Variations Nice morning on pan flat short grass on 1 mile loops for the session after coaching the group for 2 hours..... the steady running felt easy enough at the 8 min mile pace and the 6 X 30s felt effortless too with just the change in movement I had 3 minutes in between each 30s and had no problems apart from a niggle at the front of kneecap only with the change in pace Don't feel it any other time......will keep an eye on it but I'm guessing some tightness left from Equinox.
6 PM

trail running (regeneration) 49:00 [0] 3.4 mi (14:25 / mi) +20m 14:09 / mi
shoes: vivo primus trail

Took the dog out on fields to try and feel better after eating lots of Italian food out for lunch. Will need a head torch at this time from now on!!

Friday Oct 7, 2016 #

10 AM

trail running (specefic endurance) 1:25:00 [3] 9.4 mi (9:03 / mi) +112m 8:43 / mi
shoes: Salomon SLAB Sense

Used the canal towpath for the run which started at around 10:30 I had gone for some treatment at 08:45 on the left over tightness around my lower back which left me a bit lethargic but couldn't wait any longer Piriformis and Glute Med were had to be worked on intensively to release and feels much better while running now. Felt tired afterwards with some muscle soreness mainly from treatment though.

Thursday Oct 6, 2016 #

6 AM

trail running (regeneration) 55:00 [1] 4.8 mi (11:27 / mi) +131m 10:34 / mi
shoes: vivobarefoot Trail Freak

Early easy run with the dog - I now look after Winter all day day in Thursdays from 0730 so will run easy before and after that.
8 AM

trail running (regeneration) 47:00 [1] 3.1 mi (15:10 / mi) +10m 15:01 / mi

easy run with the dog - no issues
6 PM

trail running (work/regen) 45:00 [1] 3.3 mi (13:38 / mi) +10m 13:31 / mi
shoes: vivo primus trail

group coaching

Wednesday Oct 5, 2016 #

9 AM

trail running (work/regen) 54 [1] 4.1 mi (13 / mi) +9m 13 / mi
shoes: vivobarefoot Trail Freak

First session back in work, back has full movement just some soreness left but ok.

No other issues will pick up plan on Thursday
6 PM

trail running (work/regen) 44 [1] 4.1 mi (11 / mi) +164m 10 / mi
shoes: vivo primus trail

Work with the group on the trails with long hill reps for them.

All clear with my back........

Tuesday Oct 4, 2016 #

10 AM

walking 2:00:00 [0] 6.0 mi (20:00 / mi) +40m 19:36 / mi
shoes: vivo primus trail

Long dog walk, back much better and improves with walking each time.

Monday Oct 3, 2016 #

Note
(injured)

Managed to walk the dog today for 60 minutes

Sunday Oct 2, 2016 #

Note
(injured)

back still in spasm....some slow walking when possible

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