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Training Log Archive: Danshaw88

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running (road)3 3:19:34 24.69(8:05) 39.73(5:01) 623
  Running (trail/fell)2 2:49:12 19.37(8:44) 31.17(5:26) 305
  Turbo session2 2:00:34
  Strength tx2 1:30:00
  Physio1 45:00
  Total10 10:24:20 44.06 70.91 928
averages - sleep:8

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Saturday Feb 16 #

Running (road) 1:16:56 [3] 8.82 mi (8:43 / mi) +436m 7:34 / mi
ahr:137 max:167

20’ easy - 2x long hill reps - 20’ easy

Warm up as per plan

Into the initial easy run and legs feeling much improved compared to yesterday. Learning that I need to run my easy days really easy so they I can run the hard sessions hard.

Hit the hill session and on the first climb tried to push the effort. For the first 5’ there was a bit of a headwind but just kept pushing. At about 5’ in the quads and lungs felt the burn but still moving well. At the top of the climb noticed that I’d gone considerably further than last week. Used a jog recovery back down the climb and used tried to recover as best as I could for the next rep. Spent just as long on the jog recovery (10’) as I did on the rep. The second rep was similar to the first and reached the same point.

Last 20’ concentrated on freshening the legs ahead of tomorrow’s run. Feeling that the session was hard but really happy with it today. Felt it was a good session.

Friday Feb 15 #

Running (trail/fell) 1:00:18 [3] 7.02 mi (8:35 / mi) +55m 8:23 / mi
ahr:134 max:176

25’ easy - diaganols - 25’ easy

Last 2 runs had been on road so aimed to get out on grassy trail today. Had a really good nights sleep last night so feeling more refreshed.

Warmed up could feel the legs were heavy but thought it might pass once I started running.

Hit the first part of the session and generally heavy legs so kept the pace easy hoping that it would freshen the legs into diaganols.

Diaganols - first 4 felt poor just with a lack of rythym. The last 4 felt much better and better in my stride.

Last part of the session was similar to the first part but just concentrated on an easy effort in readiness for tomorrow’s session.

Thursday Feb 14 #

7 AM

Physio 45:00 [3]

Physio

Saw Duncan this morning. He’s happy with the SIJ. Spoke about gait analysis and looked at some dates in late March when he can be available too. Will book in today and let you know dates etc.
11 AM

Turbo session 1:00:29 [3]
ahr:102 max:110

60’ turbo

Feeling good post physio and tempted to do the run but decided to opt for the bike.

Legs felt fresh and the session felt easy. No concerns no tightness or aching.
12 PM

Strength tx 45:00 [3]

S&C

Same session as Monday.

Wednesday Feb 13 #

5 PM

Running (road) 1:02:37 [3] 7.59 mi (8:15 / mi) +107m 7:54 / mi
ahr:133 max:177

20’ easy - 4x 60” hill interval - 20’ easy

Didn’t have a great nights sleep as had to give a presentation today to the department of lifestyle in ultrasound so couldn’t switch off.

Full warm as per plan

Hit the session and feeling heavy on the calf’s from yesterday’s run kept the first part of the session really easy to help try freshen the legs up before the hill interval.

The 1st hill interval felt good, but pushing hard. Second was similar to the first.
The third interval felt fantastic working hard and really pushing. Went considerably further than the first 2. The 4th was similar to the third. Used a full jog recovery between each interval.

The hill reps didn’t feel beyond me and was able to cope with them well. For the next session I think I need to push harder but now feeling confident that I can.

Last 20’ felt heavy in the legs but happy with the session and feeling like another good session. Due to see Duncan in the morning but feeling good and legs were fine post run stretch. Will ask him about gait analysis.

Tuesday Feb 12 #

6 PM

Running (road) 1:00:01 [3] 8.28 mi (7:15 / mi) +80m 7:02 / mi
ahr:158 max:168 slept:8.0

60’ moderate (7’15”)

Warm up as per plan.

Finally .... a good run tonight the glutes kicked in, could dig in and ran with good form. Felt like a proper training session. No issues with tightening muscles etc. Did laps on the footpath of a park and the conditions were really good for running.

Kept the pace really well and pretty consistent between each split with no wild variations in pace. The pace didn’t feel beyond me (and probably could of pushed harder). Last 2miles felt tough but could just grit my teeth and get through it. Compared to a week ago I’d of tierd and struggled to maintain a moderate pace.

Overall a good run. Post stretch felt good no tightness. Just got to maintain my strength excersises but on the right tracks.

Monday Feb 11 #

7 AM

Strength tx 45:00 [3]

S&C

Same session as Thursday.

Awoke with a tight left hip flexor but eased it off with some stretching and now feeling good.
6 PM

Turbo session 1:00:05 [3]
ahr:103 max:110

Bike 60’

Set off into the session and started out feeling good. Legs didn’t seem too heavy however as the session went o the legs became heavier. Tried to reduce the resistance as much as possible to allow the legs good recovery. Otherwise feeling good. The tightness felt in my hip flexor this morning has now gone.

Sunday Feb 10 #

Running (trail/fell) 1:48:54 [3] 12.35 mi (8:49 / mi) +250m 8:18 / mi
ahr:139 max:189

1hr45’ easy

Full warm up circuit - feeling fine

Choose a route that’s about 75% trail. First run of the year on proper trail and can tell it’s been a while but overall feeling good. No hangover or fatigue from yesterday’s session. Kept the pace easy but allowed me to concentrate on my form which felt good today.

On the descents took it really easy to makesure I didnt agrevate my SIJ. But felt good and my confidence grew so could push on a little whilst still keeping it easy.

Overall feeling fine by the end and happy with the run.

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