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Training Log Archive: Danshaw88

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running (road)5 5:38:33 44.61(7:35) 71.79(4:43) 437
  Running (trail/fell)1 2:51:25 18.17(9:26) 29.24(5:52) 744
  Strength tx3 1:25:00
  Mix road / trail 1 1:08:36 9.02(7:36) 14.52(4:44) 80
  Total7 11:03:34 71.8 115.55 1261
averages - sleep:8

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Saturday Sep 21 #

Running (road) 19:58 [3] 3.05 mi (6:33 / mi) +21m 6:25 / mi
ahr:163 max:170

25’ easy - park run - 25’ easy

Felt much better today than I did yesterday warmed up with drills, run and some strides. Legs felt good and fresh.

Park run - dedcided yo try something new today and take the first mile a touch easier to see if I could push harder later on. Didn’t really work but glad I tried it. Legs felt ok and got tough toward the end.

Cool down- ran round the park a couple of times and allowed the legs and my breathing to get back to normal. Wanted to be sensible ahead of tomorrow’s run

Running (road) 19:49 [3] 2.56 mi (7:44 / mi) +24m 7:31 / mi
ahr:140 max:151

Running (road) 25:28 [3] 3.19 mi (7:59 / mi) +33m 7:44 / mi
ahr:138 max:147

Note

Post run 15’ sauna

Friday Sep 20 #

Mix road / trail 1:08:36 [3] 9.02 mi (7:36 / mi) +80m 7:24 / mi
ahr:147 max:161 slept:8.5

60’ easy plus strideouts

Ran round the nature reserve at the back of the hospital then on the road. Good weather tonight but my get up and go had got up and gone. My intentions were there but the effort wasn’t. Overall the legs were a bit heavy but ok.

Strideouts a bit lacklustre. Just one of those runs tonight’s where I just had to suck it up and get it done. With no real reason for it.

Strength tx 30:00 [3]

S&C

Same session as Wednesday no problems post run.

Thursday Sep 19 #

Running (road) 1:12:21 [3] 9.15 mi (7:54 / mi) +157m 7:30 / mi
ahr:141 max:169 slept:8.0 shoes: Hoka Arahi 3

20’ easy - 8x60” hill repeats - 20 easy

Set off not feeling to bad the legs soon into a rhythm and warming up nicely.

Hill repeats - first few felt ok legs moving well. Was only probably about 4th that I started to feel good although the reps were feeling tough. The 7th felt the best of all just felt spot on. Tried to ensure that my recovery was decent between each reps and felt like I did a good job of this tonight.

Last 20’ was eager to freshen the legs up. Didn’t feel to bad and the legs felt ok overall a good session.

Wednesday Sep 18 #

Running (road) 1:00:06 [3] 8.57 mi (7:01 / mi) +74m 6:50 / mi
ahr:155 max:167 slept:8.0 shoes: Hoka carbon x

60’ moderate (7.20/mi-1)

Felt ok tonight the legs felt fine not fresh but not tiered. Struggled to get into a nice rhythm but just kept the intensity at moderate. Did 4 laps of the park so just concentrated on each lap at a time.

Strength tx 30:00 [3]

S&C

Did the side adductor planks tonight chest much improved.

2x 45” side adductor planks (each side)
2x15 single leg hip bridge ( each side) 8kg
2x20 donkey kicks
2x15 ball feet to hand pass
2x15 deadbugs
2x15 winwipers
2x reverse plank (to failure)
1x10 windmills each side

Tuesday Sep 17 #

Running (road) 1:09:21 [3] 9.06 mi (7:39 / mi) +87m 7:26 / mi
ahr:141 max:156

60’ easy and 6x strideouts

Chest much improved today not particularly tender and feeling ok.

Legs felt a bit heavy tonight but moving well. Just wanted to recover them ahead of tomorrow’s session. Kept the pace easy and soon got into a good rythym.

Strideouts felt ok they weren’t great but weren’t poor neither. The 5th and 6th were probably the best of them.

Monday Sep 16 #

Running (road) 1:11:30 [3] 9.03 mi (7:55 / mi) +41m 7:48 / mi
ahr:141 max:156

60’ easy plus 6x strideouts

Over the past 24 hours I’ve had muscular pain on the right lateral chest wall in a very specific spot. Think I’ve probably just strained it but can’t remember any trauma that’s caused it. On the run didn’t feel too uncomfortable. Only really feel it if I take a sharp breathe in or sneeze and eases with paracetamol. Used a bit of ice therapy too just to calm the area down.

Overall the legs were tiered today but moving ok. Headed out along the prom. Coming by back there was a noticeable Irish Sea headwind. Didn’t have the energy to push against it so reduced the pace back a bit just to keep the effort level easy.

Strideouts I did with a tailwind. They felt a bit naff but weren’t awful just a bit flat however the legs started to feel a bit fresher in the last 10’ of the run so was happy with that.

Strength tx 25:00 [3]

S&C

Skipped the side adductor planks as they were putting pressure on my chest otherwise;

2x15 deadbugs
2x15 hand to feet ball pass
2x 15 single leg hip bridge (each leg) 5kg kettlebell
2x 15 donkey kicks
2x15 windwipers
1x10 windmills

Sunday Sep 15 #

Running (trail/fell) 2:51:25 [3] 18.17 mi (9:26 / mi) +744m 8:22 / mi
ahr:133 max:156 slept:7.5

3 hr easy (off road/ undulating fuelling optional).

Decided to head up to the lakes this morning was raining at home but once there was fairly dry. Set off from Townsend through skylghyll wood Ambleside, loughrigg fell and down Langdale. Plus back

The legs felt ok and I was trying to mimic the terrain of ennerdale 50k. The climbs didn’t feel to tough and was moving well up them. Took a couple of gels in the second half of the run but need water more than energy. Ran out of water at about mile 13 in hindsight probably should have taken money with me so I could have bought water in Ambleside. Mile 16 through to 17 felt tough on the climb and to keep it easy I hiked some of the steeper part of the climb. I think if I’d of run I’d of been pushing beyond an easy effort.

Back at the car realised I have a blood blister by my little toe nail. Really annoyed as I never get blisters but was wearing new shoes so probably didn’t help. Overall not a bad run and the legs don’t feel fatigued or as though they’ve run 3 hrs in the lakes.

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