Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GaryHouse

In the 7 days ending Nov 11:

activity # timemileskm+m
  trail running 7 7:41:00 47.0(9:49) 75.64(6:06) 1284
  road running4 2:48:05 19.6(8:35) 31.54(5:20) 220
  fell running1 46:03 6.2(7:26) 9.98(4:37) 299
  Total12 11:15:08 72.8(9:16) 117.16(5:46) 1803

«»
1:57
0:00
» now
SuMoTuWeThFrSa

Saturday Nov 11 #

9 AM

road running (work/regen) 45:00 [1] 3.0 mi (15:00 / mi) +60m 14:07 / mi
shoes: Salomon SLAB Sense

Easy group run after Kettlebells....no issues.
10 AM

road running (easy) 30:00 [2] 3.1 mi (9:41 / mi) +60m 9:08 / mi
shoes: Adidas Boston

20 min warm up plus 10 min warm down for the 5 mile tempo...

Didn't have time for 20/20 but no issues.
11 AM

road running (tempo ) 32:05 [4] 5.0 mi (6:25 / mi) +50m 6:13 / mi
shoes: Adidas Boston

20' EASY + TEMPO RUN: 8KM @ 6'20''/MILE PACE + 20' EASY

So had to pick Winter up from the in-laws and where they live has a rural loop around 'the green'....its 1.1 mile long and pretty flat so perfect for this session.

I was a little tired due to the run on Friday night followed by coaching Kettlebells and the group run this morning but felt OK once I got going.

I do seem to take a few miles to warm up though with splits of

6:34
6:27
6:26
6:02
6:02

Good session to give me an idea for the 10k and aiming for sub 38 would be a good result for me I reckon..

Friday Nov 10 #

9 AM

trail running (easy) 1:03:00 [3] 7.1 mi (8:52 / mi) +250m 8:00 / mi
shoes: Salomon Speed

60' Easy + 4 x Hill Sprints

Easy run with the dog followed by the sprints...

Each one was slightly different in gradient as used a longish hill back to the car...good session and got to get a little muddy up in Llandegla

7 PM

fell running 27:03 [3] 3.6 mi (7:31 / mi) +179m 6:30 / mi
shoes: Innov8 X Talon 200

Some of the group wanted to take part in a Winter Series near us called Dash in the Dark but were put off by the organisers stating 'no fun runners' on the posters etc...

Is a local run club and a bit silly for a race this distance which they have no cut off for?!

Its 6.5km ish and technical blast around the woods in Llandegla so I said I would go for support.

Ran well and knew it was only short. Finished 5th in a strong field (locally).

fell running (regeneration) 19:00 [2] 2.6 mi (7:18 / mi) +120m 6:23 / mi
shoes: Innov8 X Talon 200

Warm down with Stephen Skates who won and I have known for a while before waiting for the others to finish...

None of them finished last and I got to have a hot chocolate.

Thursday Nov 9 #

6 PM

trail running (work/easy) 58:00 [2] 4.6 mi (12:37 / mi) +50m 12:12 / mi

Easy group coaching - no issues - colder tonight!

Wednesday Nov 8 #

8 AM

road running (Fartlek ) 1:01:00 [3] 8.5 mi (7:11 / mi) +50m 7:03 / mi
shoes: Adidas Boston

15' Easy + Fartlek: 10 x 2' @ 10km Pace / 2' Roll-on + 15' Easy

Above is the planned session but I must have checked the wrong plan or week and did

20' Easy + Fartlek: 10 x 1' @ 10km Pace + 20' Easy

It did feel comfortable so I ended up doing 12 X 1' in the end which although is not the planned session felt good.

I have printed the plan off now so not to get mixed up again!

Used flat quiet roads again and had fun doing it although frustrated that I did the wrong session
6 PM

trail running (work/regen) 50:00 [1] 2.4 mi (20:50 / mi) +150m 17:27 / mi
shoes: Salomon SLAB Sense

Easy group coaching after Kettlebells - no issues

Tuesday Nov 7 #

3 PM

trail running (easy ) 1:01:00 [3] 7.1 mi (8:36 / mi) +179m 7:58 / mi

60' Easy + Strideouts

Had to go out later than usual and use the boring quarry paths near my house but no issues.

Monday Nov 6 #

10 AM

trail running (easy) 58:00 [3] 6.3 mi (9:12 / mi) +320m 7:57 / mi
shoes: Salomon SLAB Sense

50' Easy + Strideouts

Easy Forest tracks session in the sunshine...

Pretty windy but no issues.
6 PM

trail running (work/regen) 54:00 [2] 4.6 mi (11:44 / mi) +25m 11:33 / mi
shoes: Salomon SLAB Sense

easy group coaching no issues

Sunday Nov 5 #

9 AM

trail running (moderate running) 1:57:00 [3] 14.9 mi (7:51 / mi) +310m 7:23 / mi
shoes: Adidas Boston

2hrs Moderate

Weather was shit.

Couldn't face cold rain on the canal so did the fire trails but it wasn't much fun in the hail stones...only because we have been spoilt lately I guess.

I hadn't done a long moderate for a while so I stayed at the slower end of the pace and had no issues.

« Earlier | Later »