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Training Log Archive: GaryHouse

In the 7 days ending Jan 24:

activity # timemileskm+m
  trail running 5 9:18:00 57.15(9:46) 91.97(6:04) 2353
  road running2 2:10:00 16.26(8:00) 26.16(4:58) 472
  Weight Training 3 2:00:00
  cycling1 45:00
  Total11 14:13:00 73.4 118.13 2825

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Sunday Jan 24 #

9 AM

trail running 2:24:00 [3] 20.67 km (6:58 / km) +530m 6:10 / km

SE fasted

More snow and only the odd brake in it coming down the whole time but mixed with the wind made for a tougher than it looks morning.

Doms pretty gone from Duncan so moving well and just managing effort as I left feeling hungry but stayed disciplined

Its the firs time I have worn a hard shell to run in since the odd training run for Dragons Back and returned home with it covered in ice / snow

Tired afterwards but satisfying week

Saturday Jan 23 #

9 AM

trail running 2:00:00 [3] 20.0 km (6:00 / km) +519m 5:19 / km
shoes: INOV8 Terra Ultra G270

2hr SE fasted

Plenty of overnight snow and the first hour was dark and light blizzards but second half blue sky which was nice.

I did feel hungry in the second half but apart from that just the typical effort in the snow.

In the last 45 mins I picked up a trail from another runner so I started tracking it ....it turned in to some weird game in my head trying to predict what the person looked like.

I know the make of shoe , the fact they were heavier than me and moving slower so I started trying to chase them down...was quite fun to be honest like a computer game.

I even knew where they had stopped for a piss and then a photo opportunity and because it was snowing knew they couldn't be that far away...

Gave up 30 minutes later and turned the corner to see pretty much the exact person I had in my head trotting down the hill... I glided past him with great joy.
5 PM

Weight Training 30:00 [1]

30 minutes in the garage doing calves and upper body.

Friday Jan 22 #

9 AM

trail running 1:57:00 [3] 21.4 km (5:28 / km) +474m 4:55 / km
shoes: Salomon SLAB Sense SG

80 mod + strides

No good route choice for this today, chose the forest due to the drive being frozen solid and - 4 meant it wasn't going anywhere soon.

Ground was OK but in that annoying stage of not enough to need yaktraks but sketchy enough in places to put you on your arse.

Is snowed a bit , windy a bit but tried to be disciplined with effort and went a bit longer.

Legs were not full of energy but then I did have the DOMS from Duncan there too.

Strideouts were bob on......flat part of the forest which had good footing.

I do feel like there isn't much distinguishing a moderate run and the SE at the moment but that is just due to weather / terrain.

Thursday Jan 21 #

Note

Afternoon appointment with Duncan.

He did a hamstring strength test again , this time I scored 190 and 199 on the effected leg so no issues with that apart from he thinks I should try sprint events.

He worked the same area and he agrees it may be some scar tissue niggling away and although I feel a bit beat up its nothing like when I was properly injured.

No change to training load until I see him again in a few weeks.

On a side note I cannot find much research or even articles about norm scores with the dynamometer , if you know any could you point me to them. I am going to ask Duncan though in two weeks.
11 AM

trail running 45:00 [1] 5.0 km (9:00 / km) +182m 7:37 / km

Very easy with the dog , had planned to get out properly in the evening but there had been an accident on the motorway coming home from Duncan which turned it into a 2 hour journey and a headache.

Did some gym instead as couldn't be arsed going out again.
6 PM

Weight Training 45:00 [1]

Headache from the traffic driving home so didn't run in the evening , some basic movements at 50% usual weight due to just having treatment

Wednesday Jan 20 #

trail running 2:12:00 [3] 24.9 km (5:18 / km) +648m 4:41 / km
shoes: Salomon SLAB Sense SG

2hr SE - no fuel

No avoiding the rain today and it was full on all the way .... it ruined one of my waterproofs and my shorts were foaming up which would have been embarrassing if anyone else had been stupid enough to be up there, will let the housekeeper know.

Apart from that it was pretty satisfying - running on an empty stomach pushing just enough to feel it in shite weather makes you feel like you are double hard.

The chaffage in the shower afterwards reminded me that I am not ... I only ever have an issue with chaffing in wet weather so should have known.

My glute / hip ached a little towards the end - no change there

Tuesday Jan 19 #

road running 1:05:00 [2] 13.66 km (4:46 / km) +197m 4:26 / km
shoes: Reebok Floatride

Very easy effort run + strides , was pretty wet but not cold ... strides were OK but a mixture of it being windy / sleet and needing the head torch meant that I had to focus quite hard on foot placement rather than just relaxing.

It had been a busy day so glad to get out and get it done

Monday Jan 18 #

Weight Training 45:00 [1]

9 AM

road running 1:05:00 [1] 12.5 km (5:12 / km) +275m 4:41 / km
shoes: Hoka Rocket X

Easy + Strideouts (fasted)

Good recovery run , legs tip top after yesterday apart from a bit of radiating soreness from the glute that went after the first 10 mins but it was all very easy.

Never feel it on strideouts now interestingly either and I managed to use a flat bit of road nearer the house this week which would usually be off limits due to traffic - only issue was a dead duck at one end that I had to finish at each time.

6 good ones.
6 PM

cycling 45:00 [1]

Easy

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