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Training Log Archive: GaryHouse

In the 7 days ending Nov 22:

activity # timemileskm+m
  road running6 7:56:40 57.54(8:17) 92.6(5:09) 952
  trail running 3 2:46:00 12.86(12:55) 20.69(8:01) 478
  cycling1 1:00:00
  Gym Work 1 40:00
  Total11 12:22:40 70.4 113.29 1430
  [1-5]10 11:22:40

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MoTuWeThFrSaSu

Sunday Nov 22 #

11 AM

road running 1:53:00 [3] 26.14 km (4:19 / km) +238m 4:08 / km
shoes: Hoka Rocket X

Long moderate run .

Ran it with two friends from Ruthin out on the same route I averaged quicker on for 90 mins but 1. it was a good chance to catch up with them and 2. 4:20 was a good effort for them but easier for me so wanted to compare 'moderates' if that makes sense.

First 20km was pretty easy then one of them dropped off and met us at the finish via a short cut while the other hung on while I picked up to 4 mins and the last two KM more like 3:50 so faster finish

Good run, still an ache after the run in the glute / hip but no issues apart from that

Saturday Nov 21 #

5 PM

road running 1:00:00 [1] 11.18 km (5:22 / km) +129m 5:04 / km
shoes: HOKA Carbon X

Speed variations

Should have gone early doors but took the kids climbing so Charl could get some stuff done on her own....

I was fucking knackered after that and needed a nap!

Kept it on the easy side knowing it was close to the longer run and felt fine - its cold but dry right now which is perfect for a change

Friday Nov 20 #

trail running 50:00 [1] 7.0 km (7:09 / km) +219m 6:11 / km
shoes: Altra MT King 1.5

Easy run / walk with the dog , wind dictating the walking part in the hill it was pinning us down quite hard
5 PM

trail running 56:00 [1] 9.69 km (5:47 / km) +100m 5:30 / km
shoes: HOKA Carbon X

Easy + strides

No issues

Thursday Nov 19 #

trail running 1:00:00 [0] 4.0 km (15:00 / km) +159m 12:31 / km
shoes: Altra MT King 1.5

Coaching - double down coats on because they move so slow and had burnt up my matchsticks earlier in the day

9 AM

road running 1:23:00 [5] 18.25 km (4:33 / km) +70m 4:28 / km

800/800

3:35/4:00

Weather was horrendous this morning, had to carry Winter in to school as the playground was flooding quick so warmed up in full waterproof head to toe but then the rain stopped enough for the session.

It was still the first session in this block that I felt really cold but this isn't an excuse for falling short a bit.

I tried my best but 3:35 / 4:00 just wasn't in me this morning which is fine , here are the splits if it matters but - ignore the last set of numbers its that GAP thing on strava.


0.80 km 2:57 3:41 /km 3:43 /km
0.80 km 3:19 4:08 /km 4:04 /km
0.80 km 3:02 3:47 /km 3:41 /km
0.80 km 3:16 4:05 /km 4:03 /km
0.80 km 3:00 3:44 /km 3:40 /km
0.80 km 3:14 4:02 /km 3:57 /km
0.80 km 2:55 3:39 /km 3:41 /km
0.80 km 3:17 4:06 /km 3:58 /km
0.80 km 2:53 3:36 /km 3:43 /km
0.80 km 3:20 4:09 /km 4:02 /km
0.80 km 2:56 3:39 /km 3:40 /km
0.80 km 3:17 4:06 /km 4:05 /km
0.80 km 2:55 3:38 /km 3:40 /km
0.80 km 3:13 4:00 /km 4:00 /km

Wednesday Nov 18 #

road running 1:11:40 [2] 13.98 km (5:08 / km) +190m 4:48 / km
shoes: HOKA Carbon X

Easy + strides

Felt OK energy wise bit niggly in the glute but seemed to ease off - strides were pretty good

road running 38:00 [1] 6.45 km (5:53 / km) +10m 5:51 / km
shoes: HOKA Carbon X

Dog run - stayed on the lanes just because she needed to get out but weather fucking shit

Tuesday Nov 17 #

road running 1:11:00 [5] 12.3 km (5:46 / km) +190m 5:22 / km
shoes: HOKA Carbon X

6 x 60s Hill Reps

Easy felt easy then the reps were a bit of hard work to be honest , maybe the gym work last night but its just the best place for that at the moment in evenings

Moving OK and good session though
6 PM

Gym Work 40:00 [3]

Split squats 4 sets
Deadlifts 4 sets
Calf raises

Monday Nov 16 #

10 AM

road running 40:00 [1] 4.3 km (9:18 / km) +125m 8:07 / km

Easy dog run - some tiredness , glute a bit achey but no issue
5 PM

cycling 1:00:00 [3]

Flat ride - easy / mod

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