Training Log Archive: Danshaw88In the 1 days ending Aug 13, 2019:
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Tuesday Aug 13, 2019 #
Strength tx 30:00 [3]
S&C
50s adductor side plank (each side x2)
Single leg hip bridge (20 each side x2)
Reverse plank 40s x2 struggled with this one tonight
Dead bug 20x2
Swissball hand to feet pass 20x2
Donkey kicks 20x2
windwipers 20x2
Had another 20’ on the complex machine after the run to fire up the glutes pre S&C. Glutes feel fine post run and certainly not tight.
50s adductor side plank (each side x2)
Single leg hip bridge (20 each side x2)
Reverse plank 40s x2 struggled with this one tonight
Dead bug 20x2
Swissball hand to feet pass 20x2
Donkey kicks 20x2
windwipers 20x2
Had another 20’ on the complex machine after the run to fire up the glutes pre S&C. Glutes feel fine post run and certainly not tight.
Running (trail/fell) 1:02:25 [3] 8.08 mi (7:44 / mi) +34m 7:38 / mi
ahr:145 max:171 slept:8.0
40’ easy then 8x pace 200s (with 400m recovery)
Warm up as per plan.
40’ easy - set off for an out and back along the towpath the first Mile was wet and slippery but the path improved from there on in. Found a nice pace that felt super comfortable and easy. Tried to keep good form which felt good. Legs were in a good place too.
Pace 200s - pre session was a little nervous and not sure why but I needn’t have been. Was probably a little conservative for the first two reps. First rep felt the glute tighten a little but wasn’t an issue just meant that I didn’t push as hard as I could have. Probably could have paced the second half of the session better too. Lost where I was with pace so just went on feel on the end. But overall for my first time was happy. Kept the recovery really easy to ensure I could hit the next rep with vigour. Ran the last mile(ish) on the road so that I didn’t have to run over the muddy bit of towpath again.
Splits for 200m average per mile
6.32, 6.23, 6.14, 6.06, 5.42, 5.52, 5.16, 5.28
Warm up as per plan.
40’ easy - set off for an out and back along the towpath the first Mile was wet and slippery but the path improved from there on in. Found a nice pace that felt super comfortable and easy. Tried to keep good form which felt good. Legs were in a good place too.
Pace 200s - pre session was a little nervous and not sure why but I needn’t have been. Was probably a little conservative for the first two reps. First rep felt the glute tighten a little but wasn’t an issue just meant that I didn’t push as hard as I could have. Probably could have paced the second half of the session better too. Lost where I was with pace so just went on feel on the end. But overall for my first time was happy. Kept the recovery really easy to ensure I could hit the next rep with vigour. Ran the last mile(ish) on the road so that I didn’t have to run over the muddy bit of towpath again.
Splits for 200m average per mile
6.32, 6.23, 6.14, 6.06, 5.42, 5.52, 5.16, 5.28