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Training Log Archive: GaryHouse

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  trail running 6 5:35:00 28.1(11:55) 45.22(7:24) 660
  road running5 3:56:52 34.1(6:57) 54.88(4:19) 191
  Canal Path1 1:03:00 8.8(7:10) 14.16(4:27) 50
  Total12 10:34:52 71.0(8:57) 114.26(5:33) 901

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Saturday Dec 2, 2017 #

9 AM

trail running (work/regen) 1:15:00 [2] 6.0 mi (12:30 / mi) +50m 12:11 / mi
shoes: Altra Lone Peak

Easy group run with work. no issues but legs still a little tired from yesterday
6 PM

Canal Path (progressive run) 1:03:00 [4] 8.8 mi (7:10 / mi) +50m 7:02 / mi
shoes: Adidas Boston

60 Progressive run.

Again this wasn't meant to be today but had to be flexible this weekend...

Didn't really fancy going out on the dark but felt OK actually and able to finish pretty well. it was a bit wet on the canal path so had to be a bit careful in patches.

Temp a bit warmer.

Friday Dec 1, 2017 #

8 AM

road running (easy) 20:00 [3] 2.5 mi (8:00 / mi) +10m 7:54 / mi
shoes: Adidas Boston

warm up before session. freezing.
9 AM

road running (tempo) 1:21:20 [4] 12.4 mi (6:34 / mi) +90m 6:25 / mi
shoes: Adidas Boston

Meant to be 22km at 6:30 mile pace...meant to be on Sunday too but have to much on at the weekend so thought I would do it today.

Maybe I needed the extra few days....or maybe I just wasn't ready.

It just went pear shaped after 8 miles to be honest with the pace dropping to 6:44 instantly and couldn't get it back.

Next mile a little quicker but soon after the legs just didn't want to know.

The knee/heel lift just wasn't there....

I haven't had a bad session for a while so nice to have a wake up call now and then!!!

Thursday Nov 30, 2017 #

6 PM

trail running (work/easy) 1:00:00 [3] 5.5 mi (10:55 / mi) +50m 10:37 / mi
shoes: Altra Lone Peak

Group session - easy no issues. cold.

Wednesday Nov 29, 2017 #

8 AM

road running (Fartlek ) 1:13:00 [4] 10.0 mi (7:18 / mi) +36m 7:13 / mi
shoes: Adidas Boston

20' Easy + Fartlek: 15 x 1' @ 10km Pace / 1' Easy + 20' Easy.

Bright and sunny but temp on the car said -1 and pretty windy when I started.

That did pass though and it was a good session, I did have to concentrate a bit on some of the reps to keep the 10km intensity up and just didn't quite have the same form as Sunday.

Good efforts though and felt strong through the last 'easy 20'

Tuesday Nov 28, 2017 #

10 AM

trail running (work/easy) 55:00 [3] 4.0 mi (13:45 / mi) +275m 11:20 / mi
shoes: Innov8 X Talon 200

60 Easy with strideouts.

coaching session in Llandegla....some steep hill reps so not much distance covered but stayed behind for the strideouts on my own.
5 PM

trail running (easy) 41:00 [2] 4.3 mi (9:32 / mi)
shoes: Altra Lone Peak

quick easy run with the dog .....bloody freezing.

Monday Nov 27, 2017 #

9 AM

trail running (regeneration) 45:00 [3] 3.5 mi (12:51 / mi) +250m 10:31 / mi
shoes: Innov8 X Talon 200

Easy with the dog ....no muscle ache from the 10k at all...no issues.
5 PM

trail running (work/easy) 59:00 [2] 4.8 mi (12:17 / mi) +35m 12:01 / mi
shoes: Altra Lone Peak

Easy 50 with strideouts - legs feel fine, bit tired around the lower ligaments from yesterdays race but no issue.

Sunday Nov 26, 2017 #

8 AM

road running (easy) 27:00 [2] 3.0 mi (9:00 / mi) +10m 8:54 / mi
shoes: Adidas Boston

Warm up before Wilmslow 10k including some strides to finish.
9 AM

road running (race) 35:32 [5] 6.2 mi (5:44 / mi) +45m 5:36 / mi
shoes: Adidas Boston

Wilmslow 10k

Weather was bright and sunny in Wilmslow with temps just above freezing so nice to run in really...

I have only ever done two road 10ks and they were not flat so didn't really know what to expect.

I decided last minute (while on the start line) to run without knowing my pace so turned it on to record but then switched to time.

When I was in the last 400m someone shouted that we should all go sub 36 min which I was pretty chuffed to hear...I thought maybe 27 at a push beforehand?!?

Went through 5km at 17:32

5:26 (slight downhill)
5:42
5:42
5:53
5:51
5:47

I definitely would not have ran 5:26 in the first mile if I was checking my pace so happy I went with 'effort' instead..

Felt controlled all the way really with form etc holding up pretty well....being a flat course made it easy for that I guess.

I probably could have pushed on earlier in the last mile but I kept thinking my legs will give up...that never happened so happy with the run.






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