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Training Log Archive: Danshaw88

In the 7 days ending Feb 8:

activity # timemileskm+m
  X-trainer3 4:11:56
  Strength tx4 3:30:00
  Turbo session4 2:30:10
  Running (road)3 1:14:43 10.06(7:26) 16.19(4:37) 149
  Running (trail/fell)1 20:01 2.58(7:46) 4.15(4:49) 9
  Total14 11:46:50 12.64 20.34 158
averages - sleep:4.5

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Saturday Feb 8 #

9 AM

Turbo session 35:02 [3]
ahr:118

10 AM

Running (road) 26:58 [3] 3.69 mi (7:19 / mi) +52m 7:00 / mi
ahr:153 max:165 shoes: Altra Torin 3.5

35’ turbo

Moving well was a good opurtinity to warm the legs up pre run.

25’ run easy

Warmed up well before getting out. Out on the run and the weather was good and escaped the coming storm. Felt good through out and settled into it nicely.
3 PM

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
1x reverse plank
3x side planks running style each side
1x10 windmills
2x10 Hip thrusts (25kg bag on lap)
2x10 goblet squats (32kg kettlebell)
2x10 each leg - Bulgarian split squat 2x6kg dumbbells
2x8 power clean 35kg
Suitcase dead lift 20kg (each side) 1x 8 & 1x10

Friday Feb 7 #

5 PM

X-trainer 1:15:01 [3]
ahr:122 max:160

20’ easy 5x5’ effort/ 2’ recoveries - 20’ easy

Legs heavy round the hamstrings but able to push. Each effort felt fatiguing particularly the final 2’ of Each interval. Was glad to get the session done in the end.

Thursday Feb 6 #

6 AM

Strength tx 45:00 [3]
slept:4.5

3x20 deadbugs
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side 1set with a 6kg sandbag on lap
1x reverse plank
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 40kg
2x8 power clean 35kg

Sleep was terrible during the night. Just one bad night of tossing and turning. Got to the gym ever so slightly late so had to skip the suitcase deadlift.
6 PM

Running (road) 26:46 [3] 3.59 mi (7:27 / mi) +48m 7:09 / mi
ahr:148 max:161

35’ easy bike

Was straight on the bike and used it too warm the legs up. I felt stiff and fatigued mentally. The legs felt heavy and I was getting bored.

25’ easy run

Started to run and the fresh air seemed to wake me up. The legs felt better than when I was on the bike. Felt fresher and seemed to just get into the rythym quickly. Nearly two weeks down and the sacrum so far has been pain free.

Turbo session 35:02 [3]
ahr:110 max:123

Wednesday Feb 5 #

X-trainer 1:28:05 [3]
ahr:121 max:172

20’ easy 12x2’ effort / 2’ recoveries 20’ easy

Felt really good today. Loads of energy and felt fresh. Could push hard for each effort.

Tuesday Feb 4 #

9 AM

Turbo session 40:01 [3]
ahr:115

40’ easy

Felt fine on the bike bit bored bored but no problems.
10 AM

Running (road) 20:59 [3] 2.78 mi (7:33 / mi) +49m 7:09 / mi
ahr:151

20’ easy
Woke early which is always the case when you don’t need to be up early for work. Off the bike and straight into my pre run warmup. Ran on the road today weather is typical uk winter wet and very windy. Set off and felt good may have set off a bit too quick but just tried to relax into the run. My calf’s seem to get a hammering on the run at the moment but no tightness just fatigue. Can tell I’ve lost fitness in particular on the small incline back to my house however For the time being I just need to concentrate on building up my running volume and fitness will hopefully come from there.
4 PM

Strength tx 1:00:00 [3]

3x20 deadbugs - felt tough today
3x20 hand to feet ball pass
3x45’ side adductor plank (each side)
3x20 donkey kicks
3x15 single leg hip bridge - Each side 1set with a 6kg sandbag on lap
1x reverse plank
2x10 each side briefcase deadlift 10kg
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 6kg dumbbells from the ground
2x8 power clean 35kg
1x20 toe taps

20’ sauna

Monday Feb 3 #

X-trainer 1:28:50 [3]
ahr:122 max:172

20’ easy - 12x2’ effort / 2’ recovery - 20’ easy

Off today from work so as nice to get this done before lunch. Feeling good today and unlike Saturday on a machine that worked. Was able to push hard during the efforts and the legs seemed to respond well. Plenty of energy and felt fresh through out.

Sunday Feb 2 #

10 AM

Turbo session 40:05 [3]
ahr:111 max:122

40’ turbo

Legs didn’t feel fresh but not too heavy and moving well on the bike.
11 AM

Running (trail/fell) 20:01 [3] 2.58 mi (7:46 / mi) +9m 7:41 / mi
ahr:154 max:165

20’ easy

Ran on the canal path. Was muddy, slippery and wet. Probably not the best surface to run on at this stage of recovery even with the mud claws on. However was good fun and reminded me a bit of xcountry.

Still pain free and moving well. Can’t wait to do some back to back run next weekend.
3 PM

Strength tx 1:00:00 [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)
2x10 each leg - Bulgarian split squat on the smith machine 30kg
2x8 power clean 1st set 30kg 2nd set 40kg
1x20 toe taps

20’ in the sauna afterwards

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