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Training Log Archive: Danshaw88

In the 1 days ending Feb 2:

activity # timemileskm+m
  Strength tx1 1:00:00
  Turbo session1 40:05
  Running (trail/fell)1 20:01 2.58(7:46) 4.15(4:49) 9
  Total3 2:00:06 2.58 4.15 9

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Sunday Feb 2 #

10 AM

Turbo session 40:05 [3]
ahr:111 max:122

40’ turbo

Legs didn’t feel fresh but not too heavy and moving well on the bike.
11 AM

Running (trail/fell) 20:01 [3] 2.58 mi (7:46 / mi) +9m 7:41 / mi
ahr:154 max:165

20’ easy

Ran on the canal path. Was muddy, slippery and wet. Probably not the best surface to run on at this stage of recovery even with the mud claws on. However was good fun and reminded me a bit of xcountry.

Still pain free and moving well. Can’t wait to do some back to back run next weekend.
3 PM

Strength tx 1:00:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x10 each side briefcase deadlift 10kg
3x side planks running style each side
1x10 windmills
2x10 Hip thrusts (20kg bag on lap)
2x10 goblet squats (28kg)
2x10 each leg - Bulgarian split squat on the smith machine 30kg
2x8 power clean 1st set 30kg 2nd set 40kg
1x20 toe taps

20’ in the sauna afterwards

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