Training Log Archive: Danshaw88

80’ moderate

Ran this one on the road. Felt relatively good from the outset. Kept the effort just at moderate. The weather was pretty hot but unlike normal it didn’t seem to affect me too much. Energy levels were fairly good too. Feeling strong at the moment which is nice too.

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
10x 18kg (2x9kg dumbbells) high knee step ups

1hr 30 easy

I hope you don’t mind but I’ve had a bit of a re jig around doing tomorrow’s run tonight. I’m going to do the moderate tomorrow as me and Anna are off to the lakes for a hike On Sunday before lockdown is reintroduced on Tuesday and I just didn’t want to go to the lakes on tiered legs.

Tonight I Felt a bit sluggish first 30’ and the started to feel fresher as I went along. The pace felt super light as I’m mindful of tomorrow’s run. Never felt hard work just easy. Got cramp on the way home in my quad which was very uncomfortable on the m55. Was pretty dark once I’d finished.

Sleep last night was ok just wanted longer in bed.

60’ easy 6xstrideouts

Felt ok but heavy in the quads for the first 10’ but that soon went once going. Fairly warm out which was nice. Pace felt comfortable and just into a nice metronomic trod.

Strideouts - first 3 were good legs felt good moving well. The last three felt ok but could have been better just lost my concentration little I think.

Sleep was pretty poor last night took a while to doze off. Looks likeThe whole of Lancashire is going into a local lockdown soon. I won’t be shocked if we do.

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
10x 18kg (2x9kg dumbbells) high knee step ups

20’ easy - 8x pace 200s (200m jog recovery) - 20’ easy

Set off in glorious weather along the canal towpath. Don’t know what’s going on with the canal but there was a layer of green scum on the surface for the entire length of the run. Chose the canal as it’s flat and with the recent good weather it’s dry. Felt a bit sluggish but moving fine. Just kept the first 20’ easy and used it to ensure I was fully warmed before starting the structured part of the session.

I’d read the notes on the session and in all honesty I wasn’t really sure what my 1/2m and 5k pace is currently. I set off and probably set off too quick it was probably closer to 10k pace. I did keep picking my pace up but as you can see from the splits about half way through it did jump up a bit. That without doubt is quicker than 5k pace. Started to feel it with 2 splits to go but felt nice to exert myself a little. The good thing is that even moving faster I still felt in control and the legs felt strong. I felt comfortable being a little bit uncomfortable. My stride length felt really long and I could feel my heels coming up towards my backside and pushing through my hips. I don’t think there’s much margin between my 1/2m pace and 5k pace which i suspect is because I’ve not done much of this type of racing / training.

Mile Splits

1 - 6.05
2 - 5.56
3 - 6.01
4- 5.56
5- 5.32
6-5.29
7- 5.32
8 - 5.57

Last 20 just relaxed and cooled down. Legs felt good No fatigue. I didn’t feel tight and it felt a nice run back.

Sleep much improved I did wake a few times in the night but I got straight back to sleep.

Modified tiger push up 16 reps 15
Hamstring ball curls Single leg Left - 15 and 16 reps/ Right 15 and 15 reps
Reverse crunch 22 and 19 reps
Adductor side planks L 44” & 42” R 46” & 41”
Reverse plank 43” and 51”
Single leg hip bridge (9kg) left 33 and 31 right 34 and 35
Windmills 10

80’ easy 6xstrideouts

Felt ok not 100% probably a bit tiered from yesterday’s bike session. Kept a nice easy pace got into a nice rythym and just ticked off 3 laps of the nature reserve. Just managed to get back before it was properly dark so might need to take my head torch next time.

Strideouts felt decent. Legs felt like they responded really well to the. Legs feel nice and loose too.

Eaten loads over the past two days after speaking to you on Sunday. My sleep isn’t perfect but it is better. Ironically as I’ve eaten more my appetite has returned too.

60’ Turbo moderate

Feeling much more enthusiastic. Having a new challenge feels good. Legs felt great tonight with a nice energy levels. I’ve eaten really well today so I’m hoping that’s helped. My sleep wasn’t great last night but it was solid and not broken.