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Training Log Archive: GaryHouse

In the 7 days ending Jul 28:

activity # timemileskm+m
  trail running 9 12:07:00 61.2(11:53) 98.5(7:23) 2217
  Gym Work 1 1:00:00
  Total10 13:07:00 61.2 98.5 2217

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Sunday Jul 28 #

8 AM

trail running 2:10:00 [2] 18.0 km (7:13 / km) +637m 6:08 / km
shoes: Salomon Prototype

Easy trail run with friends (no fuel)

No issues.

Saturday Jul 27 #

Gym Work 1:00:00 [3]

Leg Press
8 x 60kg
8 x 80kg
8 x 80kg

Back Squat
3 sets 8 x 30kg

Single Leg Hamstring Curl
3 sets

Single Leg Extensions
3 sets

Calf Raises - Straight & Bent Leg
12kg to failure X 3

Soleus Walks - 2 x 16kg

KB Goblet Squats (loading one side only)



9 AM

trail running 1:00:00 [1] 10.0 km (6:00 / km)
shoes: Salomon Prototype

Forgot my watch but ran for an hour easy before going to the gym - no issues

Friday Jul 26 #

10 AM

trail running 2:05:00 [3] 19.0 km (6:35 / km) +424m 5:55 / km
shoes: inov8 X Talon 200

2 hours easy.

No issues apart from that damn achilles ached a little again in the second hour. Bit of calf stretching helped mid run so will keep that up....

Not enough to worry me but worth mentioning incase it gets worse.

Felt easy again and been getting better all week.

Thursday Jul 25 #

10 AM

trail running 1:10:00 [3] 5.64 km (12:25 / km) +307m 9:46 / km
shoes: inov8 X Talon 200

Easy + Strideouts

Taps aff - strideouts felt good with a bit of spring back in the step.

6 PM

trail running 1:00:00 [3] 5.66 km (10:36 / km) +72m 9:58 / km
shoes: inov8 X Talon 200

Easy coaching - no issues.

Wednesday Jul 24 #

10 AM

trail running 1:10:00 [3] 10.7 km (6:33 / km) +261m 5:50 / km

30' Easy + 6 x 60s + 30' Easy

feeling better after a few sluggish days from holiday/ travelling and the high humidity made it challenging but fun.

Tuesday Jul 23 #

10 AM

trail running 1:12:00 [3] 13.0 km (5:32 / km) +329m 4:55 / km
shoes: Salomon Prototype

Easy with Speed Variations

Tried to keep it flat but its difficult now where I live unless I run on a 10km stretch of road (5km out and back).

Surges were not bang on the KM mark but just when I knew I had good flat running and ended up doing 9 or 10...

Nice to get back and run in the warm weather still and legs feel better than yesterday.
6 PM

trail running 1:05:00 [1] 6.5 km (10:00 / km) +177m 8:48 / km
shoes: Salomon Prototype

Easy coaching - no issues apart from I thought some of them were going to melt in to their trainers.

Monday Jul 22 #

6 PM

trail running 1:15:00 [2] 10.0 km (7:30 / km) +10m 7:28 / km
shoes: vivo primus trail

Easy run + strideouts.

Don' t feel great after travelling and constant air con at the lake has got to my throat a bit I think.

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