Training Log Archive: GaryHouseIn the 7 days ending Nov 4, 2017:
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Saturday Nov 4, 2017 #
trail running (easy) 55:00 [2] 5.0 mi (11:00 / mi) +320m 9:11 / mi
shoes: Salomon SLAB Sense
Felt lazy after a few beers at a RUNSTRONG party the night before so did these later in the day around the forest tracks
No issue but definitely getting colder out there...
Friday Nov 3, 2017 #
Canal Path (progressive run) 1:02:00 [4] 8.7 mi (7:08 / mi) +100m 6:53 / mi
shoes: Adidas Boston
Great morning for running weather wise....looked cold but arm warmers were still a little too much once I got going.
All felt strong and in control allowing me to push harder in the last 2 miles and although I was knackered afterwards I felt like I 'got it right' when it comes to the session.
mile times
8:37
7:54
7:30
7:01
6:51
6:37
6:20
6:19
6:18
I like these ones...
Thursday Nov 2, 2017 #
trail running (work/easy) 1:15:00 [2] 5.3 mi (14:09 / mi) +50m 13:45 / mi
Wednesday Nov 1, 2017 #
trail running (hill reps) 1:21:00 [4] 9.1 mi (8:54 / mi) +290m 8:06 / mi
shoes: Adidas Boston
Another sunny morning but some frost on the ground at this time now..
Used the grassy park where I coach the group because I know where I can hit a hill on the lane that runs along side it that fits the session perfectly.
The 6 X 30 felt good but maybe needed a bit more welly next time...
The 6 X 60 were good too giving them a good push and almost coming to a stand still after 5 and 6...recovery was 15s short each time but felt more than enough for recovery.
Really enjoyed this session and had a good spring in my step for the last easy 20 minutes.....must have been the endorphins.
Tuesday Oct 31, 2017 #
trail running (work/easy) 55:00 [3] 5.7 mi (9:39 / mi) +355m 8:05 / mi
shoes: Salomon SLAB Sense
Basically straight up a hill on good trail for 20 minutes.
Some loops around the top.
Back down.
Nice morning..
trail running (easy) 45:00 [3] 5.1 mi (8:49 / mi) +125m 8:12 / mi
shoes: Adidas Boston
Went out just after dark.
15 minutes short because I hit the deck pretty hard and cut my knee and elbow open...
Felt pretty stupid and limped home bleeding to death past a bunch of trick or treaters.
Just cuts and bruises no injury.
Monday Oct 30, 2017 #
trail running (easy) 1:06:00 [3] 6.7 mi (9:51 / mi) +325m 8:34 / mi
shoes: Salomon SLAB Sense
Sunny loop around the forest....
Felt fine and took it easy on the odd hill.
X 4 Stride outs with no issues too.
trail running (work/regen) 55:00 [1] 4.3 mi (12:47 / mi) +25m 12:34 / mi
shoes: vivo primus trail
Sunday Oct 29, 2017 #
Canal Path (moderate running) 1:36:00 [4] 13.2 mi (7:16 / mi) +50m 7:11 / mi
shoes: Adidas Boston
Perfect conditions and felt good through it all
Felt like I was working a little harder in the last 10 minutes but then when I looked at splits I was running slightly faster.
First 1.5 miles a minute slower than the rest then steady at 7:10/7:12
The session was good but also reminded me how hard it will be to knock at least 20s per mile off for twice the distance!
Confident of sub 3 though....
Better week.