Training Log Archive: Danshaw88In the 7 days ending Sep 28, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Sep 28, 2019 #
Running (road) 1:00:12 [3] 8.71 mi (6:55 / mi) +64m 6:45 / mi
ahr:152 max:164 shoes: Hoka carbon x
60’ moderate (7.20/mi)
Feeling good in the legs today moving well and soon into a nice rythym. The weather was windy today and at time hit a head wind but equally got a tail wind so it all evened itself out in the end. Where the ground was wet and leaves underfoot the shoes struggled to gain traction but felt energetic. Mindful of tomorrow’s race so will take it easy for the remainder of the day.
Feeling good in the legs today moving well and soon into a nice rythym. The weather was windy today and at time hit a head wind but equally got a tail wind so it all evened itself out in the end. Where the ground was wet and leaves underfoot the shoes struggled to gain traction but felt energetic. Mindful of tomorrow’s race so will take it easy for the remainder of the day.
Friday Sep 27, 2019 #
Running (road) 1:07:22 [3] 8.76 mi (7:41 / mi) +84m 7:28 / mi
ahr:139 max:150
60' easy and 6x strikeouts
Set off the legs slightly tiered from yesterday but feeling generally good. Just kept the pace easy and allowed the legs to spin over. Was soon into a nice comfortable pace and the legs felt ok.
Strideouts were ok, not mu best but the legs seem to freshen up with the strides.
Set off the legs slightly tiered from yesterday but feeling generally good. Just kept the pace easy and allowed the legs to spin over. Was soon into a nice comfortable pace and the legs felt ok.
Strideouts were ok, not mu best but the legs seem to freshen up with the strides.
Strength tx 30:00 [3]
S&C
2x15 single leg hip bridge
2x side adductor planks (each side) to failure
2x 15 deadbugs
2x15 ball hand to feet pass
2x 20 windwipers
1x10 windmills
2x20 donkey kicks
bit tight over the abs tonight doing the ab excersies but otherwise not a bad session.
2x15 single leg hip bridge
2x side adductor planks (each side) to failure
2x 15 deadbugs
2x15 ball hand to feet pass
2x 20 windwipers
1x10 windmills
2x20 donkey kicks
bit tight over the abs tonight doing the ab excersies but otherwise not a bad session.
Thursday Sep 26, 2019 #
Running (road) 1:01:36 [3] 8.33 mi (7:24 / mi) +57m 7:14 / mi
ahr:148 max:172
20' easy 10x 1' fartlek / roll on recovery @10km pace - 20' easy
feeling good tonight the legs were moving well and felt energetic. The previous couple of sessions I've had a bit of tightness in my quad tonight this had gone.
Fartleks felt decent a couple were in the head wind but didn't affect things too much. as each rep went by they felt progressively harder and the recovery felt less even though it was still a minute.
Last 20' the legs felt good recovered well and not too hammered from the fartleks. really enjoyed tonights session.
splits
6.14, 6.33, 6.19, 6.19, 6.19, 6.03, 6.08, 6.13, 6.30, 6.11
feeling good tonight the legs were moving well and felt energetic. The previous couple of sessions I've had a bit of tightness in my quad tonight this had gone.
Fartleks felt decent a couple were in the head wind but didn't affect things too much. as each rep went by they felt progressively harder and the recovery felt less even though it was still a minute.
Last 20' the legs felt good recovered well and not too hammered from the fartleks. really enjoyed tonights session.
splits
6.14, 6.33, 6.19, 6.19, 6.19, 6.03, 6.08, 6.13, 6.30, 6.11
Wednesday Sep 25, 2019 #
Strength tx 30:00 [3]
S&C
2x15 single leg hip bridge
2x side adductor planks (each side)
2x 15 deadbugs
2x15 ball hand to feet pass
2x 20 windwipers
1x10 windmills
2x20 donkey kicks
2x15 single leg hip bridge
2x side adductor planks (each side)
2x 15 deadbugs
2x15 ball hand to feet pass
2x 20 windwipers
1x10 windmills
2x20 donkey kicks
Mix road / trail 1:08:53 [3] 8.85 mi (7:47 / mi) +74m 7:35 / mi
ahr:144 max:155
60’ easy plus 6x hill sprints
Set off with again a bit of tightness in the left quad. Not painful and worked on it with a stick roller post run and feels fine. The legs weren’t too heavy otherwise and moving relatively well.
Hill sprints felt good the 4th was a bit poor but the others felt good. Lost count midway through the sprints so think I probably did 7. Certainly did me no harm and legs felt good post sprints.
Set off with again a bit of tightness in the left quad. Not painful and worked on it with a stick roller post run and feels fine. The legs weren’t too heavy otherwise and moving relatively well.
Hill sprints felt good the 4th was a bit poor but the others felt good. Lost count midway through the sprints so think I probably did 7. Certainly did me no harm and legs felt good post sprints.
Tuesday Sep 24, 2019 #
Running (road) 1:00:03 [3] 8.44 mi (7:07 / mi) +83m 6:54 / mi
ahr:154 max:164
60’ moderate (7.20/mi)
Felt much tougher than usual tonight and not sure why. The legs felt ok but my breathing was more laboured than usual. Set of with my rt quad a bit tight but after about 5’ of running this soon relaxed off.
Felt much tougher than usual tonight and not sure why. The legs felt ok but my breathing was more laboured than usual. Set of with my rt quad a bit tight but after about 5’ of running this soon relaxed off.
Monday Sep 23, 2019 #
Running (trail/fell) 1:05:44 [3] 7.95 mi (8:16 / mi) +147m 7:49 / mi
ahr:137 max:152
60’ easy + strideouts
Had some training today in Lancaster and finished a tad early so decided to make the most of it and run on the trail round scorton.
Legs felt ok on the flat and descent but a little tired on the ascent. I had a pretty crap nights sleep but didn’t effect things too much.
Strideouts felt decent the legs turned over well and felt good.
Had some training today in Lancaster and finished a tad early so decided to make the most of it and run on the trail round scorton.
Legs felt ok on the flat and descent but a little tired on the ascent. I had a pretty crap nights sleep but didn’t effect things too much.
Strideouts felt decent the legs turned over well and felt good.
Strength tx 30:00 [3]
S&C
2x15 single leg hip bridge
2x side adductor planks (each side)
2x 15 deadbugs
2x15 ball hand to feet pass
2x 20 windwipers
1x10 windmills
2x20 donkey kicks
2x15 single leg hip bridge
2x side adductor planks (each side)
2x 15 deadbugs
2x15 ball hand to feet pass
2x 20 windwipers
1x10 windmills
2x20 donkey kicks
Sunday Sep 22, 2019 #
Running (road) 2:01:51 [3] 16.81 mi (7:15 / mi) +113m 7:06 / mi
ahr:145 max:161 shoes: Hoka carbon x
15 easy - 22km @7.00/mi -15’ easy
Tough run today the weather conditions were challenging and a complete contrast from yesterday. Was heavy rain and strong winds. Struggled to keep pace against the strong headwind averaged 7.05/mi for the 22k. Pacing was all over the place and not particularly even. The legs felt a bit tiered from yesterday and not particularly fresh.
Tough run today the weather conditions were challenging and a complete contrast from yesterday. Was heavy rain and strong winds. Struggled to keep pace against the strong headwind averaged 7.05/mi for the 22k. Pacing was all over the place and not particularly even. The legs felt a bit tiered from yesterday and not particularly fresh.