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Training Log Archive: GaryHouse

In the 7 days ending Jan 20:

activity # timemileskm+m
  road running4 5:23:30 41.9(7:43) 67.43(4:48) 295
  trail running 5 5:10:00 23.9(12:58) 38.46(8:04) 1080
  Total9 10:33:30 65.8(9:38) 105.9(5:59) 1375

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Saturday Jan 20 #

9 AM

trail running (easy) 45:00 [1] 4.7 mi (9:34 / mi) +300m 7:59 / mi
shoes: Innov8 X Talon 200

45' Easy + Strideouts

Easy session before driving down to Coed Y Brenin to support at Winter Trail Wales...

The trails on the quarry behind mine had lots of ice patches so had to be a little careful and some snow came down but no issues.

I only did two strikeouts though because the faster running definitely got more risky.



Friday Jan 19 #

10 AM

road running (Fartlek ) 1:04:00 [3] 8.3 mi (7:43 / mi) +75m 7:30 / mi
shoes: Adidas Boston

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

Some ice on the lanes but apart from that the session went quick and without issue.

Did it all by feel rather than chase a pace, thought that might be better with Sundays race but felt good.

Thursday Jan 18 #

6 PM

road running (work/easy) 59:00 [1] 4.6 mi (12:50 / mi) +20m 12:39 / mi
shoes: Salomon SLAB Sense

Easy group coaching - no issues.

Wednesday Jan 17 #

9 AM

road running (moderate running) 1:21:00 [3] 11.5 mi (7:03 / mi) +75m 6:54 / mi
shoes: Adidas Boston

80' Moderate

Good morning for running on the lanes, cold but sun was out. Got a bit windy in parts but apart from that no issues and all seemed under control
6 PM

trail running (work/regen) 45:00 [1] 2.5 mi (18:00 / mi) +175m 14:47 / mi
shoes: Salomon SLAB Sense

Easy work session - hill reps - no issue

Tuesday Jan 16 #

11 AM

trail running (work/regen) 1:30:00 [1] 8.2 mi (10:59 / mi) +370m 9:38 / mi
shoes: Altra Lone Peak

Easy work then easy dog run with strideouts

Monday Jan 15 #

11 AM

trail running (work/regen) 55:00 [1] 3.5 mi (15:43 / mi) +185m 13:30 / mi
shoes: Innov8 X Talon 200

Easy work session. Calves a little achey before hand from the road yesterday but fine afterwards. Ache in the Soleus is still there but no worse..


6 PM

trail running (work/regen) 1:15:00 [1] 5.0 mi (15:00 / mi) +50m 14:33 / mi
shoes: Salomon SLAB Sense

Easy group coaching - cold hard rain for most of it so just running followed by the strideouts, I get the group to do it then do mine to catch up...works well.

Sunday Jan 14 #

9 AM

road running (specific endurance) 1:59:30 [4] 17.5 mi (6:50 / mi) +125m 6:41 / mi

15' Easy + Specifc Endurance: 3 x 5km @ 6'15 mile pace (1km Easy Recovery)

V Cold but sunny morning, decent sleep so felt good for the session although a little nervous....never nervous before a race but these kind of sessions put a little pressure on which I don't mind. I like not knowing if I will be able to do the session or not sometimes.

Anyway....

Did a 25 minute warm up instead of 15 so I could keep some layers on and loop around to the car before starting the 5km.

Completely flat quiet lanes which I know the distances of certain points so only thing I had to keep an eye on was pace...

The 'current pace' on my old suunto jumps around too much for my liking but the ave one seems accurate.

Once it settled I realised that I had gone off a little hot and was doing around 6mm so eased off...

The first 5km was easy enough and the second was more of the same, half way through that one I decided I would see if I could do a fourth.

Third was a more about keeping concentration than worrying about if I could keep the pace but def had to work harder for it.

No sniff of bonking though which made me think I should 100% go for 4..I figured you might have me doing that anyway in future and with it being the half marathon next week I thought it a good chance to keep mileage up.

The recovery was definitely needed this time and although I could run at the right pace my legs started to feel like the energy had been sapped a little....

That floating feeling that either means you are flying or about to crash :)

Then some bloody horse riders turned the corner whhich meant I had to slow and negotiate them just long enough to make me lose my rhythm and my pace dropped to 6:30 per mile...I did around 4km I think of the fourth one before easing off for 5 minutes before going home.

Felt satisfied but knowing that I can't miss a beat really now....

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