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Training Log Archive: GaryHouse

In the 7 days ending Nov 17:

activity # timemileskm+m
  trail running 6 8:40:30 55.64(9:21) 89.54(5:49) 2018
  fell running2 2:46:00 15.08(11:00) 24.27(6:50) 1081
  road running2 2:24:00 11.0(13:06) 17.7(8:08) 637
  Total10 13:50:30 81.72(10:10) 131.51(6:19) 3736

» now

Sunday Nov 17 #

8 AM

fell running 1:42:00 [2] 14.4 km (7:05 / km) +437m 6:09 / km

Easy run with a friend - pain free.

Saturday Nov 16 #

9 AM

trail running 3:17:30 [4] 36.8 km (5:22 / km) +969m 4:45 / km
shoes: Salomon Prototype

Long Run at SE

Enjoyed that, achilles did ache after an hour and I thought it might get worse but it didn't...if anything in the last hour I couldn't feel it.

Elevation was made up mainly of long climbs then it was good running.

In the last hour the temp ddef dropped and the rain was more like sleet which made me get cold towards the end. Had waterproofs etc in the bag but I was piss wet through by then.

The pinching glute became more of an ache, it aches now a few hours after too so will get it worked on in the week.

Felt good to put in 3+ hours though - I was sceptical the achilles would hold up

Friday Nov 15 #

5 PM

fell running 1:04:00 [3] 9.87 km (6:29 / km) +644m 4:53 / km
shoes: Salomon Prototype

Was meant to be 15' Easy + 60' Hilly Fartlek + 15' Easy and thats what I went out to do...

It was the evening though and just gone dark, within 5 minutes of running up the first hill the wind blew me over and the path was icing over.

Pushing on would have been pointless - too exposed and icey so I did a looped run near the car.

Still fucking windy but I could run.

It was hilly.....more hilly than required for the fartlek though sorry (644m for 10km) and the hard sleet that came in made me call it a day after an hour.

Achilles still aches a bit.
Glute still pinching trying to fix

Thursday Nov 14 #

trail running 1:03:00 [3] 12.02 km (5:14 / km) +249m 4:45 / km
shoes: Salomon Prototype

Moderate run - grim out there but feeling a bit fitter I think

Stayed on the fire trails through the forest but that also means you cannot escape a little elevation

Wednesday Nov 13 #

10 AM

trail running 1:07:00 [3] 12.08 km (5:33 / km) +15m 5:31 / km
shoes: inov8 X Talon 200

70' Diagonals.

The diagonals description is missed off the plan but I know what they are....couldnt remember if it was 6 or 8 that you had me doing or indeed if that had changed so did 8 after around 35 mins of easy running.

I can train in Ruthin on the pitches now which is a 29 minute drive but a few pitches together means I can do the whole thing there,

Middle of the pitch was like a cow shed so was a little cautious through that but apart from that went fine.

I do have a slight pinching in the left glute....not really hampering but thought I would mention it incase it worsens.
6 PM

road running 1:00:00 [3] 6.85 km (8:46 / km) +285m 7:15 / km
shoes: Salomon Prototype

Group trail run - straight down and up.

road running 1:00:00 [3] 6.85 km (8:46 / km) +285m 7:15 / km
shoes: Salomon Prototype

Group trail run - straight down and up.

Tuesday Nov 12 #

12 PM

trail running 1:00:00 [4] 10.51 km (5:43 / km) +369m 4:51 / km
shoes: Salomon Prototype

4 x 1km uphill tempo @ 4.55 min/km ave

Chose to do 1km reps rather than 5 mins and set it on the watch....

Went well apart from fucking Coldplay coming on midway through a rep.

Achilles fine throughout.

6 PM

road running 24:00 [1] 4.0 km (6:00 / km) +67m 5:32 / km
shoes: Salomon Prototype

turned up on the wrong night to my own coaching session so just a quick dog run to make it back for kids bedtime.

Monday Nov 11 #

9 AM

trail running 1:16:00 [3] 10.52 km (7:13 / km) +366m 6:09 / km
shoes: inov 8 X Talon 275

60' Easy + Stridoeuts

Tried to check out a new route in a forest down the road...first few KMs were fields and couldn't find the styles but after that it was good running.

Long climb up and back down basically.

Stridoeuts felt OK until the 4th one, felt like I was pushing the achilles a bit then so I backed off.

no issues afterwards.
6 PM

trail running 57:00 [1] 7.61 km (7:29 / km) +50m 7:15 / km
shoes: Salomon Prototype

Easy group session - wore tights - no issues

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