Training Log Archive: Danshaw88In the 7 days ending Jun 27, 2020:
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Saturday Jun 27, 2020 #
Running (trail/fell) 1:25:36 [3] 10.42 mi (8:13 / mi) +308m 7:31 / mi
ahr:144 max:168
80’ easy 6xstrideouts
Felt fairly relaxed out today. The legs felt good and got into a rythym from the get go. But wet today but it’s made things a lot fresher and the trails are still fairly dry so good for running on. Never felt anything other than easy.
Strideouts felt decent really nice long stride and felt really strong.
Felt fairly relaxed out today. The legs felt good and got into a rythym from the get go. But wet today but it’s made things a lot fresher and the trails are still fairly dry so good for running on. Never felt anything other than easy.
Strideouts felt decent really nice long stride and felt really strong.
Strength tx 35:00 [3]
Modified tiger push up 11 reps 12 reps
Hamstring ball curls 27 and 29 reps
Reverse crunch 15 and 14 reps
Adductor side planks L 41” & 39” R 40” & 38”
Reverse plank 24” & 33”
Hip bridge with 5kg kettlebell
L 32 & 33 reps R 35 & 34 reps
Windmills 10 reps
High knee step ups 10 each side
Hamstring ball curls 27 and 29 reps
Reverse crunch 15 and 14 reps
Adductor side planks L 41” & 39” R 40” & 38”
Reverse plank 24” & 33”
Hip bridge with 5kg kettlebell
L 32 & 33 reps R 35 & 34 reps
Windmills 10 reps
High knee step ups 10 each side
Friday Jun 26, 2020 #
Running (road) 1:02:25 [3] 8.13 mi (7:41 / mi) +94m 7:25 / mi
ahr:148 max:168
50’ 6x hill sprints
Felt really good post physio. My stride felt long which I guess is a result of my hip flexors no longer being tight. It hammered or down just before I headed out but once out it felt really humid and surprised it’s not thunder yet.
Felt good out Into a nice rythym. hill sprints felt decent too.
Felt really good post physio. My stride felt long which I guess is a result of my hip flexors no longer being tight. It hammered or down just before I headed out but once out it felt really humid and surprised it’s not thunder yet.
Felt good out Into a nice rythym. hill sprints felt decent too.
Note
Saw Duncan in Manchester this morning he’s tested my glute strength and the good news is that there are both strong.
Bad news is there’s a 10% difference still between the glutes. He’s told me to keep doing what I’m doing In particular single leg stiff and given me a high knee step up To be done with body weight initially then with weight. Overall though good progress.
Bad news is there’s a 10% difference still between the glutes. He’s told me to keep doing what I’m doing In particular single leg stiff and given me a high knee step up To be done with body weight initially then with weight. Overall though good progress.
Strength tx 30:00 [3]
Romanian deadlift 18kg
Crush grip goblet squat 17kg
Single leg Bulgarian split squat 18kg
Offset lunge 17kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 18kg
Crush grip goblet squat 17kg
Single leg Bulgarian split squat 18kg
Offset lunge 17kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 18kg
Thursday Jun 25, 2020 #
Turbo session 1:00:03 [3]
ahr:117 max:129
60’ turbo (moderate)
Felt ok on the bike no real issues. Legs seemed ok. No real fatigue.
Felt ok on the bike no real issues. Legs seemed ok. No real fatigue.
Wednesday Jun 24, 2020 #
Running (trail/fell) 1:32:18 [3] 10.76 mi (8:35 / mi) +536m 7:26 / mi
ahr:147 max:171
20' easy - 3x10' hill efforts -20' easy
If you want to know how to run efforts in hot weather badly then this would be a good example.i set off far to quick on the first effort which I struggled to sustain the other two efforts weren't much better. I rushed the recoveries between the efforts so never have my self a chance to properly recover. I should have been sensible but st the very least I did have some water which was a good help.
Lap 1 1.08mi 9.14/mi 158m
Lap 2 1.05mi 9.33/mi 153m
Lap 3 1.04mi 9.35/mi 147m
The weather was very hot I set off in 28 degree heat at 6pm and by the time I'd finished it was still 27 degrees.
If you want to know how to run efforts in hot weather badly then this would be a good example.i set off far to quick on the first effort which I struggled to sustain the other two efforts weren't much better. I rushed the recoveries between the efforts so never have my self a chance to properly recover. I should have been sensible but st the very least I did have some water which was a good help.
Lap 1 1.08mi 9.14/mi 158m
Lap 2 1.05mi 9.33/mi 153m
Lap 3 1.04mi 9.35/mi 147m
The weather was very hot I set off in 28 degree heat at 6pm and by the time I'd finished it was still 27 degrees.
Tuesday Jun 23, 2020 #
Running (road) 1:05:48 [3] 8.38 mi (7:51 / mi) +72m 7:39 / mi
ahr:147 max:166
60' easy - 6 x strideouts
Really hot out tonight but kept by the hedge that runs along the road for shade and to keep cool. Whilst it didn't cause me any issues tonight I m will need to stash some water on tomorrow's run.
Was moving well tonight I felt good and able to just find that easy pace with little thought. The legs just felt they were ticking along at a comfortable effort.
First two sets of strides were ok nothing fantastic but ok. The last four were poor with no real reason as to why but perhaps they were a little rushed.
Really hot out tonight but kept by the hedge that runs along the road for shade and to keep cool. Whilst it didn't cause me any issues tonight I m will need to stash some water on tomorrow's run.
Was moving well tonight I felt good and able to just find that easy pace with little thought. The legs just felt they were ticking along at a comfortable effort.
First two sets of strides were ok nothing fantastic but ok. The last four were poor with no real reason as to why but perhaps they were a little rushed.
Strength tx 35 [3]
S&C (body weight)
Modified tiger push up 11 reps 10 reps
Hamstring ball curls 23 and 20 reps
Reverse crunch 18 and 16 reps
Adductor side planks L 35” & 37” R 39” & 35”
Reverse plank 32” & 27”
Hip bridge with 5kg kettlebell
L 32 & 33 reps R 28 & 30 reps
Windmills 10 reps
Got cramp in my hamstrings which hindered me on the hamstring curls/ hip bridges.
Modified tiger push up 11 reps 10 reps
Hamstring ball curls 23 and 20 reps
Reverse crunch 18 and 16 reps
Adductor side planks L 35” & 37” R 39” & 35”
Reverse plank 32” & 27”
Hip bridge with 5kg kettlebell
L 32 & 33 reps R 28 & 30 reps
Windmills 10 reps
Got cramp in my hamstrings which hindered me on the hamstring curls/ hip bridges.
Monday Jun 22, 2020 #
Strength tx 30:00 [3]
Romanian deadlift 18kg
Crush grip goblet squat 17kg
Single leg Bulgarian split squat 18kg
Offset lunge 17kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 18kg
Crush grip goblet squat 17kg
Single leg Bulgarian split squat 18kg
Offset lunge 17kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 18kg
Turbo session 1:00:02 [3]
ahr:122 max:134
60’ turbo
Felt heavy legged with the quads feeling heavy. Able to work through it and keep the moderate effort. Was glad to get it done in the end.
Felt heavy legged with the quads feeling heavy. Able to work through it and keep the moderate effort. Was glad to get it done in the end.
Sunday Jun 21, 2020 #
Running (trail/fell) 2:26:59 [3] 13.23 mi (11:07 / mi) +992m 9:01 / mi
ahr:129 max:156
2hrs 30” easy (fuelling)
Ventured up to the lakes weather was a bit hit and miss But never seemed to cause any issues. My plan was to run over garburn pass into kentmere then up on to high street. I lost the path up to high street so came back on myself and summited yoke. Fairly wet underneath but my footwear was gripping really well (la sportiva mutant)
Felt good an kept a nice relaxed pace the whole run felt easy and felt really good on the climbs. Descending was poor on the technical ground and I’ve lost a lot of ability going over the tougher ground. All in all not too bad. 1xsis gel
Ventured up to the lakes weather was a bit hit and miss But never seemed to cause any issues. My plan was to run over garburn pass into kentmere then up on to high street. I lost the path up to high street so came back on myself and summited yoke. Fairly wet underneath but my footwear was gripping really well (la sportiva mutant)
Felt good an kept a nice relaxed pace the whole run felt easy and felt really good on the climbs. Descending was poor on the technical ground and I’ve lost a lot of ability going over the tougher ground. All in all not too bad. 1xsis gel
Strength tx 35:00 [3]
S&C (body weight)
Modified tiger push up 9 reps 12 reps
Hamstring ball curls 23 and 22 reps
Reverse crunch 12 and 14 reps
Adductor side planks L 35” & 36” R 39” & 35”
Reverse plank 28” & 31”
Hip bridge with 5kg kettlebell
L 31 & 34 reps R 33 & 31 reps
Windmills 10 reps
Modified tiger push up 9 reps 12 reps
Hamstring ball curls 23 and 22 reps
Reverse crunch 12 and 14 reps
Adductor side planks L 35” & 36” R 39” & 35”
Reverse plank 28” & 31”
Hip bridge with 5kg kettlebell
L 31 & 34 reps R 33 & 31 reps
Windmills 10 reps