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Training Log Archive: GaryHouse

In the 7 days ending Aug 4:

activity # timemileskm+m
  trail running 6 6:25:00 34.92(11:01) 56.2(6:51) 1454
  Canal Path2 4:40:00 34.67(8:05) 55.8(5:01) 185
  road running1 1:13:00 8.44(8:39) 13.58(5:23) 171
  Gym Work 1 1:00:00
  fell race1 29:00 4.01(7:14) 6.45(4:30) 254
  Total11 13:47:00 82.04 132.03 2064

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Sunday Aug 4 #

8 AM

Canal Path 3:10:00 [3] 35.8 km (5:18 / km) +155m 5:12 / km
shoes: INOV8 Terra Ultra G

3hr Specific Run

Didn't have time to drive too far so could either do canal - very flat, or the forest - been there a lot recently so did the canal.

I guess thats reflected in the pace which felt easy throughout. Took 20 mins to feel comfortable I reckon but the last hour felt very easy....maybe it was slightly downhill but had 10 mins spare so did a little extra at mod effort.

Comfortable start and good to feel like I am training again now.

Just water / electrolyte and no issues with that.

Saturday Aug 3 #

3 PM

trail running 1:40:00 [2] 14.0 km (7:09 / km) +368m 6:19 / km
shoes: Salomon Prototype

bit tired but have been sorting the garden for most of the day first....very easy.

Friday Aug 2 #

9 AM

Canal Path 1:30:00 [3] 20.0 km (4:30 / km) +30m 4:28 / km
shoes: Adidas Boston

Used the canal path to run an honest Moderate and see where I am effort/pace wise.

Didn't have the pace on show so all off effort and felt good....it got warm very quick and I hadn't bothered to take water which I probably could have done with in the last 20 mins.

No issues but hamstrings did tire towards the end, gym and fell race I guess.

Thursday Aug 1 #

10 AM

trail running 45:00 [1] 7.3 km (6:10 / km) +260m 5:14 / km
shoes: Salomon Prototype

Easy run with dog - no issues
6 PM

trail running 1:30:00 [3] 11.9 km (7:34 / km) +376m 6:32 / km
shoes: inov8 X Talon 200

20' Easy + 6 x 60s Repeats + Easy Coaching

Went to work early to get the repeats done from yesterday...hamstrings a little achey after the gym , fell race and treatment in the AM but fine apart from that

The treatment also confirmed that the calves were very tight in places..I never really feel it but that is probably why they get neglected.

Wednesday Jul 31 #

8 AM

Gym Work 1:00:00 [3]

Leg Press
8 x 80kg
10 x 100kg
10x 120kg
10x 120kg


Deadlift
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)

Sauna :)
6 PM

fell race 29:00 [4] 6.45 km (4:30 / km) +254m 3:45 / km
shoes: Salomon Prototype

OK, was due to go out and do Easy + 6 x 60s but there was a fell race less than 5 mins away from the house so I did that, its not a technical one.

Feel fine and will do the reps today.

Fast start with a bunch of them flying off then its about 2km up a steepish hill which I picked some off.

By top I was in fourth passing old Laurence Eccles so the climb had gone well..the next two KM are fast and slightly downhill...think I was 8th after this section with everyone pretty close.

I got stuck in a boggy section and lost some ground soon after and the steeper downhill meant I couldn't catch anyone...

The finish is a steep 1km boggy track which I caught one of them for 7th 2 mins behind the winner.

Good fun considering the gym work in the AM.



7 PM

trail running 25:00 [1] 4.0 km (6:15 / km) +50m 5:53 / km

Easy run before the fell race

Tuesday Jul 30 #

9 AM

trail running 1:00:00 [3] 10.0 km (6:00 / km) +50m 5:51 / km
shoes: Salomon Prototype

Suunto app is down so guessing distance.

60' Easy with Speed Variations - I need to find a footy pitch near me really for diagonals but haven't yet.

Did the surges on one stretch of lane that was pretty flat with the rest being on trail.

Only issue was the fucking flies......everytime I slowed down the dirty little fuckers were all over me.

Achilles getting better with me working on it and wasn't scared to speed up.
6 PM

trail running 1:05:00 [3] 9.0 km (7:13 / km) +350m 6:03 / km
shoes: Salomon Prototype

Easy coaching - group run. no issues

Monday Jul 29 #

11 AM

road running 1:13:00 [3] 13.58 km (5:23 / km) +171m 5:03 / km

Easy + strideouts

Went on the road to see how flat I can keep it , Nice and warm, no issues

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