Training Log Archive: Danshaw88In the 7 days ending Mar 16, 2019:
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Saturday Mar 16, 2019 #
Running (road) 1:37:12 [3] 11.15 mi (8:43 / mi) +629m 7:25 / mi
ahr:133 max:163
20 easy - 3x 10’ hill repeats - 20’ easy
Warm up as per plan
Set off in awful weather today wind and rain just as bad as last Saturday.
Legs feeling good and fresh just kept the pace and intensity easy to allow the muscles to warm up.
Set off into the hill repeats with a sting side wind that just wanted to push me into the hedge. Hit the first hill repeat with intensity and felt good up the climb. The second and third still felt good.
Last 20’ was felling fine but getting cold so just wanting to get back and get a warm shower. Overall despite the weather felt a decent session.
Warm up as per plan
Set off in awful weather today wind and rain just as bad as last Saturday.
Legs feeling good and fresh just kept the pace and intensity easy to allow the muscles to warm up.
Set off into the hill repeats with a sting side wind that just wanted to push me into the hedge. Hit the first hill repeat with intensity and felt good up the climb. The second and third still felt good.
Last 20’ was felling fine but getting cold so just wanting to get back and get a warm shower. Overall despite the weather felt a decent session.
Friday Mar 15, 2019 #
Running (road) 1:03:09 [3] 7.85 mi (8:03 / mi) +83m 7:47 / mi
ahr:135 max:159
25 easy - diaganols - 25 easy
Warm up as per plan.
Set off and the legs felt as light as a feather . Felt bouncy and relaxed in my stride. It just felt easy and was into a good rythym.
Diaganols was done on a very soggy playing field. Although it’s not rained today the last weeks worth of rain still sat on the ground. It just made it tough to get traction but the session felt decent. All 8 diaganols felt good.
Last 25’ was rythymic and zoned out. Before I knew it I was stood at the front door and still feeling fresh.
Warm up as per plan.
Set off and the legs felt as light as a feather . Felt bouncy and relaxed in my stride. It just felt easy and was into a good rythym.
Diaganols was done on a very soggy playing field. Although it’s not rained today the last weeks worth of rain still sat on the ground. It just made it tough to get traction but the session felt decent. All 8 diaganols felt good.
Last 25’ was rythymic and zoned out. Before I knew it I was stood at the front door and still feeling fresh.
Thursday Mar 14, 2019 #
Physio 45:00 [3]
Saw Duncan this morning
Tight in my left posterior chain. Duncan also found my left ankle was tight too which I hadn’t even noticed.
Tight in my left posterior chain. Duncan also found my left ankle was tight too which I hadn’t even noticed.
Turbo session 1:00:05 [3]
ahr:91
60’ bike
After physio this morning decided to opt for a bike session and allow the legs to gain a good window of recovery. Legs felt fine on the bike and kept the resistance light. Last 10’ started to feel as though I’d had enough and a little hungry / tierd.
After physio this morning decided to opt for a bike session and allow the legs to gain a good window of recovery. Legs felt fine on the bike and kept the resistance light. Last 10’ started to feel as though I’d had enough and a little hungry / tierd.
Strength tx 45:00 [3]
Same session as Monday
Wednesday Mar 13, 2019 #
Running (road) 1:10:12 [3] 8.39 mi (8:22 / mi) +161m 7:54 / mi
ahr:134 max:169
20’ easy - 6x60” hill repeats - 20’ easy
Warm up as per plan.
Woke this morning and the weather was poor with gusts of 60mph. However by this evening the weathers calmed but still really windy. Set off and feeling fresh legs ticking over nicely. Started to feel a little hungry.
Hit the hill repeats first 4 felt awesome legs moving well felt like really good fast cadence nice high knee too. My hunger went too. Went much further than last time i did this route (2weeks ago). The 5th was poor mainly because I got tangled up with a dog walker in the first 20” and lost my rythym. Last repeat was poor again just lost my rythym.
Last 20’ just keep it easy and wanted to get the job done. The wind was strengthening but just relaxed back into the run and found my rythym again. Post run feeling fine but tight in my left hamstring but nothing unusual.
Warm up as per plan.
Woke this morning and the weather was poor with gusts of 60mph. However by this evening the weathers calmed but still really windy. Set off and feeling fresh legs ticking over nicely. Started to feel a little hungry.
Hit the hill repeats first 4 felt awesome legs moving well felt like really good fast cadence nice high knee too. My hunger went too. Went much further than last time i did this route (2weeks ago). The 5th was poor mainly because I got tangled up with a dog walker in the first 20” and lost my rythym. Last repeat was poor again just lost my rythym.
Last 20’ just keep it easy and wanted to get the job done. The wind was strengthening but just relaxed back into the run and found my rythym again. Post run feeling fine but tight in my left hamstring but nothing unusual.
Tuesday Mar 12, 2019 #
Running (trail/fell) 1:07:53 [3] 8.01 mi (8:28 / mi) +36m 8:21 / mi
ahr:125 max:149
60’ easy and strideouts
Warm up as per plan.
Used the towpath for tonight’s run. After non stop raining for the last few days the towpath was unsurprisingly soggy. Set off in daylight and feeling really good pace was very comfortable and soon into a nice rythym. Tried dodging the puddles but after 5’ decided to just plough through them as either way I was going to end up with wet feet.
Ran most the run with a crosswind. Toward the end of the run legs still felt fresh.
Strideouts felt decent into a nice stride.
Post run stretch felt good.
Warm up as per plan.
Used the towpath for tonight’s run. After non stop raining for the last few days the towpath was unsurprisingly soggy. Set off in daylight and feeling really good pace was very comfortable and soon into a nice rythym. Tried dodging the puddles but after 5’ decided to just plough through them as either way I was going to end up with wet feet.
Ran most the run with a crosswind. Toward the end of the run legs still felt fresh.
Strideouts felt decent into a nice stride.
Post run stretch felt good.
Monday Mar 11, 2019 #
Turbo session 1:00:01 [3]
ahr:93 max:106
Bike 60’
The legs seemed a bit tierd tonight but kept the resistance light and allowed the legs to spin out. Certainly feeling fresher legs by the end.
The legs seemed a bit tierd tonight but kept the resistance light and allowed the legs to spin out. Certainly feeling fresher legs by the end.
7 AM
Strength tx 45:00 [3]
S&C
Same session as last Thursday.
Woke up and thought I don’t want to do this this morning however once there was a really good session. Legs not too tierd from the weekend neither starting to feel a little stronger.
Same session as last Thursday.
Woke up and thought I don’t want to do this this morning however once there was a really good session. Legs not too tierd from the weekend neither starting to feel a little stronger.
Sunday Mar 10, 2019 #
Running (trail/fell) 3:00:21 [3] 19.1 mi (9:27 / mi) +540m 8:41 / mi
ahr:128 max:166
3hrs specific endurance (750m)
Used the west penine moors over by rivington as the paths are usually fairly runable. However set off in the snow today the conditions were poor and paths were very slippery. The 1st hour felt harder than it should have and even at low level I was battling a strong head wind. Otherwise the legs weren’t massively fatigued from yesterday’s session and seemed to have recovered fairly well. After the first hour it stopped snowing and I seemed to get into a good rythym. The second hour seemed to fly by occasionally hitting a headwind but feeling ok. Last hour was started to feel the best that I had for most of the run into a good rythym it started to hail but still felt good. Just on a very soggy wet muddy trail.
Overall a hard day but got the run done.
Used the west penine moors over by rivington as the paths are usually fairly runable. However set off in the snow today the conditions were poor and paths were very slippery. The 1st hour felt harder than it should have and even at low level I was battling a strong head wind. Otherwise the legs weren’t massively fatigued from yesterday’s session and seemed to have recovered fairly well. After the first hour it stopped snowing and I seemed to get into a good rythym. The second hour seemed to fly by occasionally hitting a headwind but feeling ok. Last hour was started to feel the best that I had for most of the run into a good rythym it started to hail but still felt good. Just on a very soggy wet muddy trail.
Overall a hard day but got the run done.