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Training Log Archive: GaryHouse

In the 7 days ending Nov 1:

activity # timemileskm+m
  road running4 4:44:00 32.11 51.67 657
  trail running 4 4:13:00 24.42(10:22) 39.3(6:26) 1030
  cycling1 1:16:00 8.33(9:08) 13.4(5:40)
  Total9 10:13:00 64.85 104.37 1687

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Sunday Nov 1 #

road running 1:42:00 [4] 24.0 km (4:15 / km) +201m 4:05 / km
shoes: HOKA Carbon X

I can't use the canal right now because the 'horseshoe pass' is closed for two weeks.

Its the road that links me to it over the highest point in the area....

I used an 8km loop around Ruthin instead which was as flat as I could think of - my friend who runs around there has now given me a slightly flatter one too so I am sorted no matter what.

The 8km loop was fine, at one point you are on the pavement next to an A road leading in to the town for about 2km and yesterday it was a little slippy and lots of leaves but just means you stay controlled.

Weather was much better, bit blowy but bright enough for a t shirt!

Felt comfortable enough but ended up a little disappointing....from around 16km I could feel my glutes getting a little tired in to high hamstring and also the injury niggled a little.

Almost like a tightness coming back but just uncomfortable towards the end from 20km.

Walked for 10 mins after and it was fine.

Long way to go if I am feeling like that after 20km but thats OK.

Saturday Oct 31 #

10 AM

trail running 1:00:00 [1] 9.0 km (6:40 / km) +341m 5:36 / km

Easy + strideouts

Couldn't use the lanes as the wind was too high, branches down all over the place and some parts will be flooded.

Wild weather up on the hill but took the dog and kept it easy - I mean for the first half it was just a case of trying to stay on your feet.

It calmed down a bit and I got the sprints done at half way, pretty steep there I can manage 10s of quality each time.

It was tough hanging around for the 2 minutes in that weather watching Fergie get blown about and was happy to get moving again.

It stopped raining for the the last 15 minutes though.

Friday Oct 30 #

cycling 1:16:00 [2] 13.4 km (5:40 / km)

Did my strength work then a bike session Uphill only.

Still just doing Duncans exercises but have added some deadlifting after them each time
11 AM

road running 1:09:00 [3] 13.26 km (5:12 / km) +181m 4:52 / km
shoes: HOKA Carbon X

easy + strides

Foot has been sore walking on it from the nail but running was actually fine and didn't effect anything.

Run was fine - non eventful

Thursday Oct 29 #

11 AM

trail running 1:18:00 [4] 14.2 km (5:30 / km) +413m 4:48 / km
shoes: Salomon SLAB Sense

5 x 5 minute chill tempo

Cold and wet again but I am looking forward to every session right now so hopefully that lasts until the weather turns a bit...

Did the reps in the forest and could just about make it to 1km each rep.

I am pushing quite hard on these now and feel fine doing so - more anaerobic than last week I think but sure its down to effort more than anything.

On the warm down though I dropped down a bank that I have done 100 times as a short cut but this time got stopped literally in my tracks by a rusty nail sticking up from a fallen fence - it was covered in leaves.

I hit the deck and had to take my shoe off as it was attached to the post then yank that off.

It was pretty sore puncturing the skin, SLAB sense don't seem to have a nail protector but my fault I guess.

I went straight home, cleared it up and stuck a bandage on so hopefully no real harm done.

if I get tetanus I will let you know.

Wednesday Oct 28 #

9 AM

road running 1:02:00 [3] 14.41 km (4:18 / km) +150m 4:05 / km
shoes: HOKA Carbon X

Moderate. + strides

I had to wear my Headtorch after 9am the sky was that moody incase of any traffic on the lanes and temp was a little lower again but soon warmed up and stuffed my waterproof in my belt.

Running the lanes at this effort is a lot more comfortable now without pushing it, for about 20 minutes in the middle I got peppered by hail stones and wind but there is something fun about that when you know its a 60 minute session instead of hours in the hills and a car ride home.

Did the strides and the sun came out just as I got home

Still good - no issues

Tuesday Oct 27 #

road running 51:00 [3] +125m
shoes: HOKA Carbon X

Easy run - no issues
8 AM

trail running 55:00 [1] 8.7 km (6:19 / km)

Diagonals, didn't park at the pitch so only recorded the session but although a bit softer due to rain the ground was still good .

no real issus, still doing the drills regularly in the warm up to.

An old guy turned up half way through, we got chatting and he joined me for them which was fun - I let him catch up on the sideline.

Piss wet through for the whole thing though

Monday Oct 26 #

2 PM

trail running 1:00:00 [1] 7.4 km (8:06 / km) +276m 6:50 / km

very easy dog run / walk

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