Training Log Archive: Danshaw88In the 1 days ending Oct 14, 2020:
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Wednesday Oct 14, 2020 #
10 AM
Running (road) 1:36:58 [3] 14.24 mi (6:49 / mi) +97m 6:40 / mi
ahr:156 max:166 slept:8.5 shoes: Hoka carbon x
1hr 40’ moderate
Ran the same route as last Wednesday which by chance is part of the Inskip half marathon route. Felt very fresh from the offset I’m certainly learning that my Tuesday easy evening run needs to be kept really easy to ensure my Wednesday morning moderate is spot on.
Ran on feel looking at the splits it was fairly even pacing. There was a patch of slurry on the road that lasted about half a mile. The main problem is in the hokas this doesn’t give traction. I wouldn’t like to race in icy conditions with them so may have to have a think about what shoes to race in. Also the rubber has now worn thin on the sole and I can see the carbon plate. I certainly felt comfortable with today’s effort and it feels reassuring. It’s also the eve of my first anniversary since # my sacrum so I feel lucky to be out in all honesty.
Ran the same route as last Wednesday which by chance is part of the Inskip half marathon route. Felt very fresh from the offset I’m certainly learning that my Tuesday easy evening run needs to be kept really easy to ensure my Wednesday morning moderate is spot on.
Ran on feel looking at the splits it was fairly even pacing. There was a patch of slurry on the road that lasted about half a mile. The main problem is in the hokas this doesn’t give traction. I wouldn’t like to race in icy conditions with them so may have to have a think about what shoes to race in. Also the rubber has now worn thin on the sole and I can see the carbon plate. I certainly felt comfortable with today’s effort and it feels reassuring. It’s also the eve of my first anniversary since # my sacrum so I feel lucky to be out in all honesty.
1 PM
Strength tx 1:00:00 [3]
Modified tiger push up 17 reps 19
Hamstring ball curls Single leg Left - 11 and 13 reps/ Right 13 and 11 reps
Reverse crunch 17 and 18reps
Adductor side planks L 44” & 39” R 45” & 41”
Reverse plank 51” and 40” Lost my concentration on the 2nd rep
Single leg hip bridge (9kg) left 32 and 32 right 34 and 35 (noticeable discrepancy between both sides)
Windmills 10
Did the weighted excersises today too as I had a little time to spare and I thought it would do me no harm to have a bit extra strength training this week.
Romanian deadlift 18kg
Crush grip goblet squat 17kg
Single leg Bulgarian split squat 18kg
Offset lunge 17kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 18kg
10x 18kg (2x9kg dumbbells) high knee step ups
Hamstring ball curls Single leg Left - 11 and 13 reps/ Right 13 and 11 reps
Reverse crunch 17 and 18reps
Adductor side planks L 44” & 39” R 45” & 41”
Reverse plank 51” and 40” Lost my concentration on the 2nd rep
Single leg hip bridge (9kg) left 32 and 32 right 34 and 35 (noticeable discrepancy between both sides)
Windmills 10
Did the weighted excersises today too as I had a little time to spare and I thought it would do me no harm to have a bit extra strength training this week.
Romanian deadlift 18kg
Crush grip goblet squat 17kg
Single leg Bulgarian split squat 18kg
Offset lunge 17kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 18kg
10x 18kg (2x9kg dumbbells) high knee step ups