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Training Log Archive: Danshaw88

In the 7 days ending Oct 3:

activity # timemileskm+m
  Running (trail/fell)4 4:17:32 33.25(7:45) 53.51(4:49) 849
  Running (road)2 2:30:02 19.35(7:45) 31.14(4:49) 197
  Strength tx2 1:05:00
  Turbo session1 1:00:01
  Total9 8:52:35 52.6 84.65 1046
averages - sleep:7.3

» now

Saturday Oct 3 #

10 AM

Running (trail/fell) 1:07:02 [3] 7.66 mi (8:45 / mi) +582m 7:05 / mi
ahr:144 max:174 slept:8.0

20’ easy - 3x5’ hill reps - 20 easy

Felt a bit sluggish on the warmup but I felt reasonably good.

First rep felt good I seemed to get into a nice flow moving up the climb reasonably well. It felt hard it good to pitting some effort in. The 2nd /3rd rep felt tough it in a satisfying way. Being 5’ long they feel tough for the last 1’ and you really have to work for it. It definately gets the quads burning.

Cool down felt good just zoned out and before I knew it I was back at the car. Felt like a god session.

Rep 1 9.08 min/mi 99m asc. 0.55mi
Rep 2 9.30 min/mi 100m asc 0.53mi
Rep 3 9.25 min/mi 102m asc 0.53mi
4 PM

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

Friday Oct 2 #

6 PM

Running (trail/fell) 1:05:06 [3] 8.66 mi (7:31 / mi) +107m 7:14 / mi
ahr:144 max:163 slept:7.5

60 easy 6x hill sprints

Felt a bit tiered out tonight not properly fatigued but aware I need to make sure that I’m properly recovered before tomorrow’s hill session. Overall no real problems no shin issues and no tightness.

Hill sprints felt decent. I was concentrating on pushing through my hips and powering nicely up the hill. Only real issue tonight was that it was a bit chilly.

Thursday Oct 1 #

6 PM

Running (trail/fell) 1:06:19 [3] 8.83 mi (7:31 / mi) +88m 7:17 / mi
ahr:137 max:161 slept:6.5

60’ easy 6xstrideouts

After yesterday’s run toward the evening I’d felt a touch of tightness in my anterior tibial tendon region. This morning I stretched my calf’s out and this has really helped and by lunch today I haven’t felt it since. My calf did feel really tight when stretching it so I just need to make sure I’m careful over the next few days. It’s certainly gone now.

Run felt relaxed and comfortable legs felt generally good not fresh but no real fatigue either. Felt good to be out but getting dark very quickly now.

Strideouts were decent and I felt like I grew into them. I felt relaxed and the legs felt good. Felt like they really help just to flush things through and freshen me up a bit.

Wednesday Sep 30 #

8 AM

Running (road) 1:29:39 [3] 13.27 mi (6:45 / mi) +130m 6:33 / mi
ahr:156 max:170 slept:6.5 shoes: Hoka carbon x

90’ moderate

I woke early so decided to get this done early morning. The weather is terrible today with heavy rain and winds. I really struggled to get traction on the wet tarmac with the hoka’s. For the rest of the week I’m going to run off road I think I’ve probably done more than I should have on the road for the past 7 days. but today i would have struggled on the canal with the conditions underfoot.

First 45’ just struggled to find my rythym and took a bit to get into a flow. The last 45’ I felt strong and was running better into a nice flow. It felt nice to end the session felling good and knowing I can give more. Really enjoyed the session today.

Tuesday Sep 29 #

5 PM

Running (trail/fell) 59:05 [3] 8.1 mi (7:18 / mi) +72m 7:06 / mi
ahr:146 max:177 slept:8.0

20’ easy 8x200 pace -20’ easy

I took the last hour of work today as the sun was shining and I doubt they’ll be many more days like today before autumn/ winter kicks in.

Kept a nice comfortable relaxed pace to begin with felt fairly fresh.

I did the pace 200s purely on perception of effort as you advised last week. Running on trail I struggled to get that rythym but I did feel good and I felt strong doing them. Certainly felt better just concentrating on effort and could feel a natural progression of the session. Made sure I took fullest advantage of the recovery today.

Last 20’ kept it comfortable and allowed ample recovery ahead of tomorrow’s run.
8 PM

Strength tx 35:00 [3]

Modified tiger push up 18 reps 17
Hamstring ball curls Single leg Left - 13 and 12 reps/ Right 14 and 14 reps
Reverse crunch 16 and 18reps
Adductor side planks L 45” & 44” R 46” & 46”
Reverse plank 56” and 55”
Single leg hip bridge (9kg) left 30 and 31 right 33 and 32
Windmills 10

Monday Sep 28 #

6 PM

Turbo session 1:00:01 [3]
ahr:116 max:130 slept:7.0

60’ turbo (moderate)

Probably could have pushed and exertedmyself a little more. Felt a bit tiered first 5’ but that soon passed and then felt good. Bit bored on the bike but got it done.

Sunday Sep 27 #

11 AM

Running (road) 1:00:23 [3] 6.08 mi (9:56 / mi) +67m 9:36 / mi
ahr:114 max:143

60’ easy

A very relaxed run in the sun. Felt slow but very easy. Legs felt great and fresh moving well just very happy in the sun. Will make sure u Rubin grass/ trail for the remainder of the week.

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