Training Log Archive: GaryHouseIn the 7 days ending Nov 11, 2017:
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Saturday Nov 11, 2017 #
road running (work/regen) 45:00 [1] 3.0 mi (15:00 / mi) +60m 14:07 / mi
shoes: Salomon SLAB Sense
road running (easy) 30:00 [2] 3.1 mi (9:41 / mi) +60m 9:08 / mi
shoes: Adidas Boston
Didn't have time for 20/20 but no issues.
road running (tempo ) 32:05 [4] 5.0 mi (6:25 / mi) +50m 6:13 / mi
shoes: Adidas Boston
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, 2017 #
trail running (easy) 1:03:00 [3] 7.1 mi (8:52 / mi) +250m 8:00 / mi
shoes: Salomon Speed
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
fell running 27:03 [3] 3.6 mi (7:31 / mi) +179m 6:30 / mi
shoes: Inov8 X Talon 200
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: Inov8 X Talon 200
None of them finished last and I got to have a hot chocolate.
Thursday Nov 9, 2017 #
trail running (work/easy) 58:00 [2] 4.6 mi (12:37 / mi) +50m 12:12 / mi
Wednesday Nov 8, 2017 #
road running (Fartlek ) 1:01:00 [3] 8.5 mi (7:11 / mi) +50m 7:03 / mi
shoes: Adidas Boston
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
trail running (work/regen) 50:00 [1] 2.4 mi (20:50 / mi) +150m 17:27 / mi
shoes: Salomon SLAB Sense
Tuesday Nov 7, 2017 #
trail running (easy ) 1:01:00 [3] 7.1 mi (8:36 / mi) +179m 7:58 / mi
Had to go out later than usual and use the boring quarry paths near my house but no issues.
Monday Nov 6, 2017 #
trail running (easy) 58:00 [3] 6.3 mi (9:12 / mi) +320m 7:57 / mi
shoes: Salomon SLAB Sense
Easy Forest tracks session in the sunshine...
Pretty windy but no issues.
trail running (work/regen) 54:00 [2] 4.6 mi (11:44 / mi) +25m 11:33 / mi
shoes: Salomon SLAB Sense
Sunday Nov 5, 2017 #
trail running (moderate running) 1:57:00 [3] 14.9 mi (7:51 / mi) +310m 7:23 / mi
shoes: Adidas Boston
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.