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Training Log Archive: Danshaw88

In the 7 days ending Jan 25:

activity # timemileskm+m
  X-trainer4 4:43:15
  Turbo session3 3:15:05
  Strength tx4 2:55:00
  Running (road)1 10:01 1.3(7:42) 2.09(4:47)
  Total7 11:03:21 1.3 2.09

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Saturday Jan 25 #

Strength tx 40:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x10 each side briefcase deadlift 10kg
3x side planks running style each side
1x10 windmills
2x10 Hip thrusts (20kg bag on lap)
2x10 goblet squats (32kg)
2x8 each leg - Bulgarian split squat 2x5kg dumbbell - knee to ground first - felt hard today.
2x8 power clean 20kg - need some practice on my form

Turbo session 1:00:02 [3]
ahr:111 max:124

60’ easy

Felt ok. Legs pretty heavy but plenty of energy.

Running (road) 10:01 [3] 1.3 mi (7:42 / mi)
ahr:147 max:168

10’

10’ of bliss. My mind was fixated on my sacrum but no problems felt really good. Had spent about 30’ earning up before hand. Felt upright whilst running. Wanted a mirror at the side of me to look what my form was. I know I’ve lost fitness but could gauge how much of a 10’ run. Whilst it felt good still know I’ve A long way to go.

No tightness or stiffness post run. No pain.

Friday Jan 24 #

X-trainer 1:15:01 [3]
ahr:126 max:167

20’ easy - 5x5’ with 2x’ recoveries - 20’ easy

Felt good. Moving well and able to push hard on the efforts. Hoping to run tomorrow (fingers crossed).

Thursday Jan 23 #

Strength tx 40:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x10 each side briefcase deadlift 10kg
3x side planks running style each side
1x10 windmills
2x10 Hip thrusts (25 kg bag on lap)
2x10 goblet squats (28kg)
2x8 each leg - Bulgarian split squat (1st set 20kg 2nd set 30kg done on the smith machine)

Still to do the power clean but working up to this

Turbo session 1:00:03 [3]
ahr:113 max:127

60’ turbo

Felt good legs felt really fresh. Kept the intensity easy just a bit boring toward the end.

Wednesday Jan 22 #

X-trainer 1:28:05 [3]
ahr:122 max:166

20’ easy 12x2’ effort with 2’ recovery 20’ easy

Decided to do this one on the XT. Felt fine moving well and able to push hard.

Got out the gym only to get a phone call that mr Rogers is unwell so will have to reschedule my phone consultation to Saturday. Was hoping to run tomorrow but that’s not going to happen till at least Saturday.

Tuesday Jan 21 #

Strength tx 45:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side
1x reverse plank
2x12 Bulgarian split squat each side 2x8kg dumbbells
3x side planks running style each side
1x10 windmills
3x10 Hip thrusts (20 kg bag on lap)
2x8 goblet squats (28kg)

couldn't get near the weights section of the gym tonight as mega busy. will do suitcase deadlifts and power clean on thursday when its hopefully quiter.

X-trainer 1:00:06 [3]
ahr:108 max:121

60' alternating direction every 10'

felt ok still a bit heavy in the legs. Feeling strong but really just want to get running now.

Monday Jan 20 #

Turbo session 1:15:00 [3]
ahr:121 max:155

20’ easy - 5x5’ with 2’ recovery - 20’ easy

Heavy feeling quads but legs moving well. Kept the efforts hard and really pushing.

Sunday Jan 19 #

X-trainer 1:00:03 [3]
ahr:114 max:125

XT alternating every 10’

Felt achey in the hamstrings this morning but nothing unusual once warmed disappeared and not felt it since.

The legs were feeling fairly good but just kept it easy and relaxed.

Strength tx 50:00 [3]

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side 6kg weight on my abdomen
1x reverse plank
3x side planks running style each side
1x10 windmills - really wobbly and had to concentrate hard.
2x 12 Hip thrusts (25kg bag on lap)

2x10 16kg kettlebell swings
3x10 straight leg deadlift
2x10 (each leg) leg curls (30lb) and leg extension (35lb)
1x6 20kg squats was going to do Bulgarian split squats but couldn’t find the bar pad. The bar against my neck felt too uncomfortable without it. So gave up on that idea.

Note

20’ sauna afterward

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