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Training Log Archive: Danshaw88

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running (trail/fell)6 6:49:06 50.29(8:08) 80.93(5:03) 943
  Turbo session2 2:07:56
  Strength tx1 30:00
  Total8 9:27:02 50.29 80.93 943
averages - sleep:7.5

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Saturday Jul 27 #

Running (trail/fell) 1:55:36 [3] 13.23 mi (8:44 / mi) +650m 7:35 / mi
slept:7.0

2hrs hilly (no fuelling)

Decided on Clough a today the M6 seemed very busy and thought with the summer traffic would end up in a que.

Set off into the run and instantly realised the legs were feeling good I knew from the start that today’s run was going to be a good one. On to the climbs I felt in good shape. For the first time in a long while I could feel the glutes powering me up the climbs. The pace felt manageable not too easy yet not too hard. On the descents I felt like I could push a little plus now that my hips aren’t as tight I can open up my stride a little more.

The weather was a lot fresher today with a bit of a breeze which helped to cool me down. Felt hungry in the last 30’ but the energy levels were there was probably because it had been a while since breakfast. Overall happy with today’s run.

Strength tx 30:00 [3]

S&C

Decided it was probably wise to start logging my S&C separately again. Did the usual routine that Duncan’s given me. Donkey kicks felt good can feel the glutes activating and the core keeping me stable. Side planks (adductors) still feel tough but feeling stronger.

Friday Jul 26 #

Running (trail/fell) 1:07:12 [3] 8.69 mi (7:44 / mi) +9m 7:43 / mi

60’ and strideouts

Hip mobility / warm up as per plan

Same route as yesterday. The weather was much cooler and less muggy. Was pleasant to be out. Legs felt fresh and light. Kept the pace easy and let the legs turn into a nice rhthym.

Strideouts felt fairly descent. The legs spun over nicely and the legs still felt fresh and ninble.

Thursday Jul 25 #

Running (trail/fell) 1:07:52 [3] 8.52 mi (7:58 / mi) +21m 7:54 / mi

60’ and strideouts

Warm up / hip mobility as per plan.

The weather was humid tonight we’ve had showers and thunderstorms most of the afternoon. The weather had cleared by the time I set off but was humid, oppressive and heavy.

The quads felt heavy but grew into the run. Was really hard with the humid conditions but moving well. Just mainted a steady easy pace and the legs were ticking over.

Strideouts felt ok no problems and the legs felt relaxed. My form felt good too.

Skipped the daily S&C last night as got back late from the race. So caught up with it this morning. Felt good and noticing that the ab excersises are improving and can feel my glutes activating on donkey kicks.

Wednesday Jul 24 #

Running (trail/fell) 42:46 [3] 5.22 mi (8:12 / mi) +231m 7:12 / mi
slept:7.5

Harrock hill fell race

Warmed up with hip mobility and as per plan. The car park was about 1km to the start so used that to jog and prepare the legs. Did a couple of strideouts just to get the legs and feet turning over quicker. Bit of a mixed field tonight with runners from Manchester, Lancashire and Merseyside. Was told that the field wasn’t as big as usual.


Saw Andy and Shirley at the start who told me that the start is furious as it bottle necks quickly and you have to jump a stile early on. Not wanting to be stuck at a stile I put myself at the front and told myself to go out hard. I did that up the first climb and felt good got through the bottleneck. Overtook by a few runners. On the second climb my legs felt like jelly I think they were struggling from the hard start. Decided to run my own race and get the job done.

Overall a nice race and not too technical. Challenging tonight as the leg speed isn’t there for the shorter races however not concerned as this was a good training session ahead of the sky peakline. Was hot tonight but the race was 19:30 so had cooled a bit down and didn’t affect things too much plus lots of shade on the course.

Tuesday Jul 23 #

Running (trail/fell) 55:27 [3] 7.21 mi (7:41 / mi) +25m 7:37 / mi

60’ easy (diaganols)

Hip mobility/ warm up as per plan.

Out and back along the canal tonight. Was very hot when I set off and was looking for any opportunity to run in the shade. However actually didn’t affect things too much and was surprised how well the run went tonight with the heat. The legs felt good light and energised.

Disganols started well. My form felt different tonight not in a bad way (i think) felt like I was on my forefoot with a straight back and felt very upright. My stride felt a little longer too. As they progressed I started to fatigue probably should have taken a longer recovery. The heat didn’t seem to affect me so can’t use that as an excuse.

Run back felt good legs seemed not too fatigued settled into the run and the legs ticked over nicely. Looking forward to racing tomorrow evening.

Monday Jul 22 #

Turbo session 1:31:35 [3]
ahr:108

80’ turbo

Used today’s session as a commute to work.

AM the legs felt heavy and sluggish. I felt a bit tried and was pushing against a strong side wind which wanted to push me into the centre of the road.

PM much improved for the journey home which I extended out a bit. After about 15’ the legs felt good and into the swing of things kept getting an occasional head wind. But it evened it self out in the end as when I didn’t have a head wind I had a tail wind. Overall a good cycle home with the legs feeling good.

S&C done tonight as per Duncan’s instructions now doing it every other day. Feeling ok glutes feel reassuringly strong but more importantly feeling alot less tight around my hips than I have been for the past few months.
7 AM

Turbo session 36:21 [3]

See above

Sunday Jul 21 #

10 AM

Running (trail/fell) 1:00:13 [3] 7.42 mi (8:07 / mi) +7m 8:06 / mi
ahr:131 max:142 slept:8.0

60’ easy

Warm up / hip mobility as per plan.

Set off with the quads feeling heavy however very quickly got into a nice comfortable rhymth. As the run progressed the legs felt fresher and grew into the run. Spent most of yesterday and the morning feel hungry but felt energised in the run.

Went the sauna post run managed 15’ before calling it a day but will keep going and hopefully be able to increase my time in the sauna.

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