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Training Log Archive: Danshaw88

In the 7 days ending Feb 1:

activity # timemileskm+m
  X-trainer4 5:26:12
  Turbo session3 2:20:20
  Strength tx3 2:15:00
  Mix road / trail 3 40:39 5.47(7:26) 8.8(4:37) 52
  Total10 10:42:11 5.47 8.8 52

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Saturday Feb 1 #

X-trainer 1:28:05 [3]
ahr:113 max:148

20’ easy 12x2x’ effort - 20’ easy

I think the machine was broke today whenever I went to push a break would come on and say “max speed” was super annoying and there were no other machines I could jump on. Legs felt good I felt fresh.

Friday Jan 31 #

Turbo session 45:02 [3]
ahr:116 max:128

45’ easy

Felt good legs felt fresh plenty of energy.

Mix road / trail 15:02 [3] 2.12 mi (7:05 / mi) +23m 6:52 / mi
shoes: Altra Torin 3.5

15’ easy

Felt good. Again stride length feels long. Settled into the run nicely. Again no pain aches or stiffness in my SIJ.
6 AM

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
2x10 each side briefcase deadlift 20kg
3x side planks running style each side
1x10 windmills
2x10 Hip thrusts (25kg bag on lap)
2x10 goblet squats (28kg)
2x10 each leg - Bulgarian split squat on the smith machine 30kg
2x8 power clean 20kg

Thursday Jan 30 #

X-trainer 1:15:02 [3]
ahr:125 max:166

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

Felt good moving well. Pushed hard during the efforts. Had plenty of energy throughout.

Wednesday Jan 29 #

6 AM

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
2x10 each side briefcase deadlift 20kg
3x side planks running style each side
1x10 windmills
2x10 Hip thrusts (25kg bag on lap)
2x10 goblet squats (32kg)
2x10 each leg - Bulgarian split squat 2x6kg dumbbell
3x8 power clean 20kg
5 PM

Mix road / trail 15:33 [3] 2.07 mi (7:31 / mi) +14m 7:21 / mi
ahr:144 max:163

15’ easy

Felt fresh and enjoyed it tonight. My stride seems longer which I’m hoping is a good sign. Was fairly windy tonight and settled into the run only to realise I’d run for 15’.

Turbo session 45:03 [3]
ahr:111 max:129

45’ bike easy

Legs feeling good and keeping it easy. Time seemed to pass fairly quick.

Tuesday Jan 28 #

X-trainer 1:15:03 [3]
ahr:123 max:161

20’ easy - 5x5’ with2’ recovery - 20’ easy

Felt improved tonight in comparison to yesterday. Legs much fresh and was able to push. Felt good.

Monday Jan 27 #

Turbo session 50:15 [3]
ahr:108 max:123

50’ turbo easy

Quads still heavy and feeling tired from this mornings S&C. Became a bit tedious towards the end.

Mix road / trail 10:04 [3] 1.28 mi (7:52 / mi) +15m 7:35 / mi
ahr:140 max:160

10’ run

Sacrum felt good through out and no pain. Legs heavy but moving well.
6 AM

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
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 (28kg)
2x8 each leg - Bulgarian split squat 2x6kg dumbbell
2x8 power clean 20kg

Quads felt trashed this morning

Sunday Jan 26 #

X-trainer 1:28:02 [3]
ahr:121 max:165

20’ easy - 12x2’ efforts with 2’ recoveries - 20’ easy

The quads were heavy this morning but not shocked. But loads of energy so able to push through. Now that I can see a pin prick of light at the end of the tunnel the session today seemed more enjoyable.

Going to ring Duncan’s clinic in the morning and get an appointment with him in the coming weeks to make sure everything thing is ok. Particularly my glute and core strength.

15’ in the sauna to end.

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