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Training Log Archive: Danshaw88

In the 7 days ending Mar 30:

activity # timemileskm+m
  Running (trail/fell)5 7:15:20 52.37(8:19) 84.28(5:10) 653
  Running (road)1 2:50:02 21.55(7:53) 34.68(4:54) 164
  Strength tx2 1:30:00
  Turbo session2 1:29:39
  Total10 13:05:01 73.92 118.96 817

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Saturday Mar 30 #

Running (trail/fell) 2:41:52 [3] 17.58 mi (9:12 / mi) +609m 8:19 / mi
ahr:135 max:181

3hrs specific endurance (+750m)

Ran over by ruvington. Set off feeling fine and the legs ticking over nicely. After about an hour my glute started to feel tight so backed off as not wanting to push anything ahead of next weeks race. Glute still felt tigh by the end but released we’ll post run.

Friday Mar 29 #

5 PM

Running (trail/fell) 1:09:08 [3] 8.84 mi (7:49 / mi) +30m 7:44 / mi
ahr:135 max:157

60’ easy and 6x hill sprints

Warm up as per plan

Set off feeling good. Got a way from work early so was running in the daylight and the weather was really nice too. Found a nice comfortable rythym and the time seem to flyby.

Hill sprints were done in Haslam park adjacent to the canal. The first 4 felt good the last two felt poor but my form still felt good.

Last 30’ felt more fatigued than the first half of the run. Just kept my pace easy and comfortable. Found my rythym again and the felt good by the end.

Thursday Mar 28 #

7 AM

Strength tx 45:00 [3]

S&C

Same session as Monday
6 PM

Running (trail/fell) 1:06:48 [3] 8.53 mi (7:50 / mi) +7m 7:49 / mi
ahr:134 max:153

60’ easy and strideouts

Warm up as per plan

Feeling good on the towpath again tonight. Was a really nice night and felt good to be out. The legs feel really fresh and moving really nice. Felt so easy tonight and never felt fatigued.

Strideouts felt good decent and nice form. Felt relaxed in my stride.

Wednesday Mar 27 #

6 PM

Running (trail/fell) 1:08:32 [3] 8.59 mi (7:59 / mi) +1m 7:59 / mi
ahr:136 max:153

60’ easy and strideouts

Warm up as per plan

Ran on the towpath tonight but headed in the opposite direction to last nights run. Set off with fresh legs and kept the pace light in order to allow the legs ample recovery. The towpath in places was a bit muddy but overall fairly dry and good underfoot. The legs remained really good throughout the run.

Strideouts felt decent and controlled moving well and the legs seem well recovered from last weekend.

Tuesday Mar 26 #

6 PM

Running (trail/fell) 1:09:00 [3] 8.83 mi (7:49 / mi) +6m 7:48 / mi
ahr:133 max:158

60’ easy and strideouts

Warm up as per plan

Ran on the canal towpath tonight, was running predominately on grass and dry mud. Was really dry compared to the last few runs on the towpath and when I set off there was still day light although this faded for the 2nd half of the run. By next week should hopefully be running in daylight again. The conditions of today’s run made such a difference and feeling good. Despite the weekends run the legs didn’t feel too heavy.

The run tick by nicely was into a nice rythym and felt really nice in my stride. Feeling like my glutes are now firing. Never really fatigued through out the run and felt really enjoyable. The pace was never strenuous and felt really easy.

Concentrated on each phase of the strideouts tonibght. Strideouts felt relaxed. Felt like each one was decent and the legs were still feeling good and fresh.

Post run stretch no problems no tightness.

Monday Mar 25 #

6 AM

Turbo session 35:52 [3]
ahr:106 max:123

60’ bike

Used today’s bike session as a commute as the car is still in the garage. Felt like cycling through treacle this morning the legs just didn’t want to get going and the quads felt heavy.
7 AM

Strength tx 45:00 [3]

S&C

Same session as last Thursday
5 PM

Turbo session 53:47 [3]
ahr:102 max:127

60’ bike

Cycling to the garage to collect the car. The difference between this mornings ride and this afternoons ride was stark. The legs felt good and much fresher. The heaviness felt this morning had gone. Never felt too strenuous. Felt relatively good.

Sunday Mar 24 #

Running (road) 2:50:02 [3] 21.55 mi (7:53 / mi) +164m 7:42 / mi

3hour moderate.

Set off from my pearents as stayed the night at there’s so decided to use the run to run home. The legs didn’t feel fresh but was feeling ok. Had made a big effort to try and recover the best I could from yesterday’s run. After about 45’ was running into a headwind so kept the intensity at moderate and just pushed the best I could. Was glad to have some gels and dates with mr today which seemed to work well for the first two hours . However there after the legs felt smashed and regardless of what i ate they still felt heavy. but I knew to just keep going and keep the intensity at moderate. Overall much better session than yesterday. Bit tight in the legs post run but nothing unusual for a long run.

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