Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danshaw88

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running (road)4 4:32:57 32.87(8:18) 52.9(5:10) 757
  Turbo session2 2:00:51
  Running (trail/fell)1 1:57:13 12.43(9:26) 20.0(5:52) 643
  Strength tx2 1:30:00
  Total7 10:01:01 45.3 72.9 1400
averages - sleep:8.5

» now

Saturday Feb 23 #

Running (road) 1:19:41 [3] 8.85 mi (9:00 / mi) +481m 7:42 / mi

20’ easy 2x long hill intervals 20’ easy

Feeling good in the legs today heading out along a undulating road so took it easy to freshen warm up nicely into the hill intervals.

The first hill interval felt tough and into a headwind. Felt the burn in my quads initially after 3’. Think I probably set off too quickly.

Recovered really well between each interval and used the most of it before starting the next interval.

The second hill interval felt just as tough but more consistent and into a nice rythym.

Last 20’ felt heavy legs but just kept it calm to recover the legs ahead of tomorrow’s session.

Friday Feb 22 #

Running (road) 1:02:41 [3] 7.4 mi (8:28 / mi) +72m 8:13 / mi

60’ diaganols

Full warm up as per plan

Set off into the run and feeling good and soon into a nice rythym.

Diaganols felt poor. Unlike the remainder of the run I just could t get into a rythym and probably rushed them.

The final part of the run felt good and just kept the pace light ready for tomorrow’s run. Post stretch was fine with no problems.

Didn’t record heart rate as it was registering 185 bpm. Think it’s time for a new battery in the sensor.

Thursday Feb 21 #

Strength tx 45:00 [3]


Same session as Monday. Feeling good no concerns.

Turbo session 1:00:20 [3]
ahr:118 max:155

60’ turbo

Kept the session easy, surprised that legs felt good and light. Same structure to the session as Monday’s session. However not sure the hr belt was working tonight.

No hangover from this mornings S&C session. Post stretch felt good.

Wednesday Feb 20 #

Running (road) 1:09:05 [3] 8.31 mi (8:19 / mi) +137m 7:54 / mi
ahr:155 max:190

20’ easy - 6x60” hill interval -20’ easy

Full warm up circuit. Feeling good and light in my step doing the drills.

First 20’ felt really good and had to put the anchors on so that I didn’t go off at a blistering pace. Legs felt nice and light with loads of energy.

The first hill interval was a bit of a cock up set off hard thought I’d finished but actually only 40” into the interval. The other five felt a hard effort but enjoyable. Used a light jog recovery between each interval and only set into the hill rep once recovered.

The last 20’ felt a bit of a slog post hill intervals but happy with the session. Feeling as though I’m starting to see my fitness improving.

Tuesday Feb 19 #

Running (road) 1:01:30 [3] 8.31 mi (7:24 / mi) +67m 7:13 / mi
ahr:167 max:193

60’ moderate (7’30” pace)

Full warm up circuit.

Into the run with heavy legs for the first 5’ but this soon wore off and the legs seemed good there on in. Tried to get into a nice rythym and evenly pace the run. Felt good and manageable, well within my limits.

Got back and stretched with no problems happy with today’s session.

Monday Feb 18 #

Turbo session 1:00:31 [3]
ahr:110 max:157

60’ turbo

Session structure - 5’ alternating seated/ standing

Legs felt good and seemed to fly by. No problems legs feeling fresh.

Strength tx 45:00 [3]

Straight leg deadlift
Clams / modified clams
Barbell squat
Barbell static hold calf raises
Core excersises
Arm routine (minus the pull up)
Stretch and foam roll post session feeling good.

Sunday Feb 17 #

Running (trail/fell) 1:57:13 [3] 12.43 mi (9:26 / mi) +643m 8:07 / mi
ahr:155 max:200

2 hours specific endurance (+\-500m)

Today’s run was an out and back over clougha, about 10’ in I knew I’d chosen the wrong route. The first 1/2 of the route was all uphill but also heading into a strong head wind that was forcing me back. It was a battle to just get to the top. For future runs I think I need to find an undulating run rather than doing all the ascent in the first part of the session. Something similar to rivington 1/2 route. This will help keep target pace which is more than achievable.

The second half the run was much quicker but it was down hill and now with a tail wind.

Using a new pack today so tried using a sports drink to gain some liquid calories. Want horrible but would find it tough using them solely in a race however could be useful to use on long descents, technical ground of poling when you need your hands free.

« Earlier | Later »