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Training Log Archive: GaryHouse

In the 7 days ending May 16:

activity # timemileskm+m
  trail running 3 6:06:00 35.54(10:18) 57.2(6:24) 1885
  mountain run1 5:23:00 19.88(16:15) 32.0(10:06) 2474
  road running2 1:19:00 9.94(7:57) 16.0(4:56) 120
  Canal Path1 1:12:00 11.31(6:22) 18.2(3:57) 22
  cycling1 1:05:00
  Weight Training 2 1:00:00
  Total8 16:05:00 76.68 123.4 4501
  [1-5]7 15:05:00

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Sunday May 16 #

9 AM

trail running 3:11:00 [3] 31.5 km (6:04 / km) +1156m 5:07 / km
shoes: Salomon SLAB Sense SG

Didn't have time to drive anywhere and didn't know how the hip would be so ran from the front door - legs a bit slow getting moving after Friday but nothing I wouldn't expect.

The glute / hip pinched here and there but wasn't an issue until about 2 hours in ...it was a dull ache again then all the way home.

Legs moved OK , quads felt like they had been worked well etc but apart from that just running a bit tired which was no problem.

Hip pretty stiff and a bit sore afterwards but eased through the day.

If it wasn't for that I would be loving life in training.
6 PM

Weight Training 30:00 [0]

Hip Routine

RDL
Reverse Plank
Side plank - knee to chest

Saturday May 15 #

9 AM

trail running 1:30:00 [1] 12.0 km (7:30 / km) +404m 6:25 / km

Recovery with the dog - it was very wet for the whole run and underfoot now .... legs a bit tired and quads took a while to get moving but the hip wasn't an issue at this effort level.

Friday May 14 #

9 AM

mountain run 5:23:00 [3] 32.0 km (10:06 / km) +2474m 7:17 / km

Back to Snowdon for some reps but this time chose not to hit Llanberis path first and park at the bottom of The Watkin - there is a toilet there too and the coffee on the way made it a safe choice.

Bit of rain in the air but warm enough for a T Shirt once I got moving up the path and not many people about.

I like the Watkin as it has a bit of everything and isn't as monotonous as Llanberis path , it did take longer to hit the top though especially after a slight line missed in the thick cloud / fog.

Bit of a scramble down to the path but no drama and then went up and over to Garnedd Ugain for some more easy vert.

Plan was to just do a few up/downs of Llanberis path but it was much busier than just two weeks ago - I couldn't face the people or the awkward conversations passing them all the time so I ran down and cut across to Maesggym / telegraph Path which had nobody on it all the way up.

I had to stop half way up there to try and get my hip more mobile , a kind of pigeon stretch on the bank seemed to do it - the dull ache seems to come on with the long hiking climbs and doesn't go away but this actually eased it.

At the top I actually rang Duncans place for an app but there is a very long wait......June!

I booked it but asked to get Duncan to message me if a cancellation pops up.

On that note I have booked in at Chris Bramahs place too earlier ...not with Chris but the lady that works with him - its the earliest I could get so best I can do right now.

Anyway.

Up some other hill I can never remember but grassy / boggy underfoot now then up the Ranger path to summit again.

Time meant I could do Garnedd Ugain but didn't want to go further before taking it easy down the Watkin again.

The sun came out for the run down which was nice and the hip doesn't seem to be bothered by that much.

Good session, felt it in the quads more than the other week and worked the poles more too so could feel that in the arms.

Energy wise good although I skipped the last hour to save the gels for another day and it showed as got to the car!

Thursday May 13 #

6 PM

Weight Training 30:00 [3]

Bodyweight
Side Plank Knees Up
Reverse Plank
RDLS


Weighted
Hip Thrust
Bulgarian Split Squat
RDLS

road running 30:00 [0] 6.0 km (5:00 / km) +20m 4:55 / km

shit show of a day with work and other stuff - Winter plays football now on Thursday nights too and this is all I had time for

Wednesday May 12 #

10 AM

Canal Path 1:12:00 [4] 18.2 km (3:57 / km) +22m 3:56 / km
shoes: Hoka Rocket X

Moderate run

Had a warm up with some drills beforehand and cool down but not worth adding in.

Went by effort from the start but felt good and looking down it was always around the 4min mark which I wasn't sure if it was a good thing or not.

I had kind of made my bed though and just settled in OK thinking that I don't do these too often so if its a bit quick then no problem.

I would say the last 10 minutes definitely required more effort than moderate to keep pace but then looking back I was speeding up slightly.

Fell in to the trap of just wanting to get back rather than chilling out a bit which meant it was a little short on time maybe.

Nice wake up for the legs and only once I finished do the hip grumble a little. Bit stiff later in the day but nothing different

Tuesday May 11 #

cycling 1:05:00 [3]

Moderate ride

trail running 1:25:00 [2] 13.7 km (6:12 / km) +325m 5:33 / km

Easy trails + strides

no issues

Monday May 10 #

6 PM

road running 49:00 [1] 10.0 km (4:54 / km) +100m 4:40 / km
shoes: Hoka Rocket X

Easy run - only did two strides my glute was aching

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