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Training Log Archive: GaryHouse

In the 7 days ending Apr 11:

activity # timemileskm+m
  trail running 4 4:57:00 31.64(9:23) 50.92(5:50) 1461
  road running2 2:53:00 19.88(8:42) 32.0(5:24) 771
  mountain run1 2:35:00 11.62(13:20) 18.7(8:17) 1221
  cycling3 2:22:00
  Canal Path1 1:33:00 13.71(6:47) 22.07(4:13) 73
  Weight Training 2 1:25:00
  Total13 15:45:00 76.86 123.69 3526

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Sunday Apr 11 #

Canal Path 1:33:00 [3] 22.07 km (4:13 / km) +73m 4:09 / km
shoes: Hoka Rocket X

Moderate run.

I had time to drive to somewhere flat for the run so went down to the canal ...it was sunny when I left but very cold but it started snowing again on the way over the pass and down to Llangollen.

Paths are very dry though so thought it a good chance just to get a good mod done....first few KM was easy while I warmed up a little.

I had two jackets and gloves on but by 15 minutes those were all off and in my belt with the sun out just enough - perfect conditions for the effort.

Canal did get a bit busy in sections, one family seemed to go out its way to try and get me in the canal but I hurdled the kid OK.

As it was out and back after an hour I did increase the effort a little but still within moderate then the last few KM pushed on again a little

Running was smooth though just working a little harder but just thought it a good chance to turn the legs a bit on the flat.

In the last 15 minutes I realised that the old ache in the glute just about registered enough to remind me that when I did that poor attempt at marathon training it was still sore when running quick..

I finished running sub 4 min KM and it was barely noticeable with no problem afterwards but a few months ago that wasn't the case.

Anyway thats a good sign but thought it worth mentioning.
5 PM

Weight Training 45:00 [3]

Single leg exercises + core

RDL
Glute Bridge
Hip Thrust
Calf Raises (straight / bent leg)

Side plank knee to chest
Reverse plank
Plate twists standing

Saturday Apr 10 #

10 AM

road running 1:13:00 [2] 13.5 km (5:24 / km) +191m 5:03 / km
shoes: Hoka Rocket X

Easy + Hill Sprints

Took it very easy on the lanes , had too many layers on which made it a bit uncomfortable but apart from that all good.

Did the hill sprints on the hill by the house , they felt good too apart from suddenly getting hit with hunger half way through as hadn't eaten yet.
5 PM

cycling 57:00 [2]

Easy effort

Friday Apr 9 #

10 AM

mountain run 2:35:00 [3] 18.7 km (8:17 / km) +1221m 6:15 / km
shoes: INOV8 Terra Ultra G270

Drove to Llanberis to just do the Llanberis path up/down.

Wanted a long consistent hike and the same down and with no English allowed yet and winter conditions from about 700m it was very quiet.

Compared to last week the hiking was night and day...in fact when I got back it didn't really feel like I had been for a run apart from I needed a drink.

Snowing near the top and just about got away without adding spikes or anything but had all spares and more in my bag purposely keeping it on the heavy side.

I have been keeping an eye on the power reading lately ...just out of interest but notice its pretty consistent compared to HR which it should be.

If I keep it around 200 on a hike its very sustainable on that kind of route...like I said felt very easy.

Had to stop a few times to add a layer or take it off but apart from that smooth going.

Did a bit extra up around the forest behind Llyn Padarn just to make the trip a little bit more worthwhile but didn't want to go too over like you mentioned last week.

Maybe it was the temp , the fact I was straight in to the hike or just the fucking shoe change from last week but all much easier.

5 PM

Weight Training 40:00 [3]

Deadlifts - Warm up

RDLS
Split squat
Rear foot elevated split squat
Good mornings

Upper Body
Spent 10 mins working on Pull Ups - I can do one strict one right now at a push so easy to see progression if any!

bodyweight push ups

bicep curl - 20kg barbell
Clean

Thursday Apr 8 #

9 AM

trail running 1:00:00 [1] 9.3 km (6:27 / km) +198m 5:50 / km
shoes: INOV8 Terra Ultra G270

Easy + Strides

Yeah very easy but knew I was meeting a friend for a hilly run later so wanted to get the strides done.

Strides felt good but on soft ground
5 PM

trail running 1:27:00 [2] 15.67 km (5:33 / km) +550m 4:43 / km
shoes: INOV8 Terra Ultra G270

Hilly run and was easy apart from when it was windy which being honest was most of second half....we could hardly speak to each other and had the odd walk break just to catch our breathe really.

Hiked the steep bits, no issues

Wednesday Apr 7 #

cycling 40:00 [1]

Easy bike
12 PM

road running 1:40:00 [4] 18.5 km (5:24 / km) +580m 4:40 / km
shoes: Hoka Rocket X

Easy + Long Hill Reps + Easy

Drove down the hill 10 minutes as the weather is just a bit wild where I live at the moment.

Wind , Hail , Sun , Snow , rain the lot within an hour run but its a bit calmer just ten minutes away.

Also meant I could use a good consistent hill I know that is perfect for tempo but I just haven't bothered to drive out.

Took the full 20 mins to warm up and stashed a few layers before hitting the three reps.

From the bottom salt bin to the top one is 180m+ and about 2.4km looking back on strava and each took 12/13 minutes I think

There is the choice to push on probably up to 20 minutes but it levels off a little.

I felt really good each time until half way up the last one when hunger hit , the run was a bit late in the day around lunchtime due to work stuff but I only had five mins to feel a bit rubbish.

One of those run where you instantly get cold after effort so ran a bit quicker down to the layers too

Tuesday Apr 6 #

trail running 1:30:00 [3] 17.18 km (5:14 / km) +455m 4:38 / km
shoes: INOV8 Terra Ultra G270

Moderate run

Legs felt good, best since the long day in the mountains last week but then I have had a good few days rest basically.

The breathing / chest complaint wasn't noticeable either apart from maybe on one small climb around an hour in but it was a blizzard and freezing at the same time.

If it wasn't snow flurries it was hard hailstone peppering my face for most but then the sun did shine or the last 20 minutes.

Good run

Monday Apr 5 #

trail running 1:00:00 [3] 8.77 km (6:50 / km) +258m 5:58 / km
shoes: INOV8 Terra Ultra G270

Easy + Strides

Its bloody snowing again, not much just a few flurries but with the wind it made it freezing.

Wind made the strides after pretty tough but good and flat tarmac so leg turnover good
7 PM

cycling 45:00 [3]

Easy bike - laptop was dead so no Zwift

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