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Training Log Archive: GaryHouse

In the 7 days ending Nov 24, 2019:

activity # timemileskm+m
  trail running 7 10:09:39 36.42 58.62 1975
  Canal Path1 1:08:00 9.94(6:50) 16.0(4:15) 19
  road running1 55:00 5.53(9:57) 8.9(6:11) 428
  Total9 12:12:39 51.9 83.52 2422

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Sunday Nov 24, 2019 #

9 AM

trail running 2:38:00 [3] +650m
shoes: INOV8 Terra Ultra G

Plan was originally 2hr Moderate but it was changed to three, I couldn't quite get out early enough for three unfortunately.

Wilder has tonsillitis which meant not much sleep through Saturday and then I had to be back at a certain time.

After 2 hours I did up the effort a little, prob more then race effort but knew I would be 20' short.

Good session, felt strong all the way but it was all kept on fire road so no mud / technicality .

Saturday Nov 23, 2019 #

9 AM

trail running 1:55:00 [1] 12.0 km (9:35 / km) +301m 8:31 / km

Guided run for the group.

Fuck me they are slow.

Friday Nov 22, 2019 #

8 AM

road running 55:00 [4] 8.9 km (6:11 / km) +428m 4:59 / km
shoes: INOV8 Terra Ultra G

20' Easy + 30' Uphill Tempo

The climb is 50% road , 50% fell and a constant steepness just about runnable at a good effort.

last 100m was high wind and thick fog which turned it in to more of a fight but I did feel good on it this time around.

the warm up was actually down the hill plus some more so the car was only 5 mins away when I finished, had to get back home.

Thursday Nov 21, 2019 #

Canal Path 1:08:00 [3] 16.0 km (4:15 / km) +19m 4:13 / km
shoes: INOV8 Terra Ultra G

Moderate Run.

The hour felt good and once it was up pushed to tempo as still had a couple of KM left and thought I would just have a fast finish rather than keep ticking over for longer...not sure which is best but hard not to once you know the session is bagged.

6 PM

trail running 1:00:00 [2] 6.0 km (10:00 / km) +181m 8:41 / km
shoes: inov 8 X Talon 275

Group easy run + hill reps

I walked the hill reps with the last runner as usual, no issue

Wednesday Nov 20, 2019 #

9 AM

trail running 1:12:39 [3] 12.97 km (5:36 / km) +176m 5:15 / km
shoes: INOV8 Terra Ultra G

70' with diagonals.

I chose to do it on good trail this AM just down the road rather drive nearly 30 mins to a sodden, muddy pitch but if you would prefer me to go for that let me know.

I did 12 x 30-45s in the middle of the run on flat runnable terrain and it felt better physically and mentally than last week on the pitch.

Bit of an ache towards the end but eased off afterwards again

Tuesday Nov 19, 2019 #

9 AM

trail running 1:18:00 [3] 13.84 km (5:38 / km) +415m 4:54 / km
shoes: inov 8 X Talon 275

4 x 5' Hill Reps.

Good session this AM - very cold start but the reps felt pretty good and had more confidence to run harder on the injury which meant it was a better session I think

Glute issue is hardly noticeable too.

Monday Nov 18, 2019 #

10 AM

trail running 53:00 [1] 5.25 km (10:06 / km) +202m 8:28 / km
shoes: Salomon Prototype

60' Easy + Strideouts

Tried somewhere new locally and it was shit....unkept trail and then lost the path so just gave up and did a few strideouts to finish but the lane was very icy

Will do a bit extra this evening instead
6 PM

trail running 1:13:00 [1] 8.56 km (8:32 / km) +50m 8:17 / km
shoes: inov 8 X Talon 275

Easy coaching - no issue, bit of an ache on the achilles but it was -4 degrees so that wont have helped

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