Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danshaw88

In the 7 days ending Oct 10:

activity # timemileskm+m
  Running (trail/fell)4 4:36:07 34.14(8:05) 54.94(5:02) 898
  Running (road)2 2:56:52 25.5(6:56) 41.04(4:19) 191
  Hike1 2:05:19 4.17(30:03) 6.71(18:40) 372
  Strength tx3 1:40:00
  Turbo session1 1:00:01
  Total8 12:18:19 63.81 102.69 1461
averages - sleep:8

«»
3:57
0:00
» now
SuMoTuWeThFrSa

Saturday Oct 10 #

Running (trail/fell) 1:16:54 [3] 8.6 mi (8:57 / mi) +623m 7:18 / mi
ahr:144 max:176 slept:7.0

20’easy -4x5’ hill repeats - 20’ easy

After feeling pretty crappy yesterday I knew I need to really concentrate on today’s session. I kept the warmup light and just got myself warmed up nicely. It’s rained fairly heavy over night so the trail was pretty boggy.

Used the hill from last week starting in the exact same place. I started the reps and whilst I could feel myself pushing hard I also felt great the first two went really well and then I knew I had to up my game for the last two. They also felt great and it felt nice to be feeling good even when I was pushing really hard.

Splits for each hill rep.
9.24 Mi/ 88m
9.23 Mi/ 88m
9.23 Mi/ 91m
9.19 Mi/ 89m

Last 20’ was to get the legs to calm down and prepare for tomorrow.

Hike 2:05:19 [3] 4.17 mi (30:03 / mi) +372m 23:32 / mi

Head torch run over Pendle hill was so nice to be out

Strength tx 35:00 [3]

Modified tiger push up 15 reps 17
Hamstring ball curls Single leg Left - 14 and 13 reps/ Right 13 and 13 reps
Reverse crunch 16 and 18reps
Adductor side planks L 43” & 41” R 44” & 42” (These really helped today stretch the hip flexors out)
Reverse plank 52” and 53”
Single leg hip bridge (9kg) left 30 and 30 right 32 and 31
Windmills 10

Friday Oct 9 #

6 PM

Running (trail/fell) 1:08:36 [3] 8.57 mi (8:00 / mi) +107m 7:42 / mi
ahr:140 max:159 slept:8.0

60’ easy 6xhill sprints

Felt a bit poor this evening not running at my best and glad to get it done.

Hill sprints felt ok. Not amazing but not poor.

Thursday Oct 8 #

Note

Had my flu jab this afternoon at work.

Wilmslow 10k i can’t get entry to but looks like it might get cancelled either way. Telford 10k is off. Park run won’t be returning either. I doubt with the new restrictions coming in the spike we are seeing that any races locally will be held plus there’s talk about stopping overnight accommodation in hotels too.

The club are doing some virtual race stuff like a 5mile race that’s on a course that’s literally at my back door. But I think racing proper this year is going to be tough to find a race.
6 PM

Turbo session 1:00:01 [3]
ahr:117 max:131 slept:8.0

60’ turbo

Moderate effort. Didn’t feel too bad legs felt relatively fresh. I’ve had some tightness in my anterior tibial tendon area stretched my calf’s all day and it’s gone.

Wednesday Oct 7 #

Running (road) 1:38:46 [3] 14.22 mi (6:57 / mi) +100m 6:48 / mi
ahr:155 max:170 slept:9.0

1hr 40’ moderate

Really struggled in the wind today it felt an effort to push against the headwind. However when there was no headwind I was moving well and ticking of the miles. Felt good when I was into a rythym. Still felt fairly fresh even toward the end of the run.

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

Tuesday Oct 6 #

6 PM

Running (trail/fell) 1:09:33 [3] 8.87 mi (7:50 / mi) +89m 7:36 / mi
ahr:135 max:156 slept:8.0

60’ easy 6xstrideouts

Having been a bit sluggish the last few days I was careful not to push too much today and keep the pace nice and light. Hopefully I’ll respond well to this for tomorrow’s run. It never felt uncomfortable or hard just felt easy.

Strideouts felt decent and I made sure my recovery was ample between each strideout.

Monday Oct 5 #

1 PM

Running (trail/fell) 1:01:04 [3] 8.1 mi (7:32 / mi) +79m 7:19 / mi
ahr:142 max:174

20’ easy - pace 200s - 20’ easy

Set off with that sluggish feeling kept a nice light easy pace hoping that the legs would come to life just before the 200m efforts.

The pace 200s felt ok again ran to perceived effort. They felt fairly decent although the recovery was used the fullest.

Last 20’ easy felt fine legs a little more alive than at the start of the session.

Sunday Oct 4 #

10 AM

Running (road) 1:18:06 [3] 11.28 mi (6:55 / mi) +91m 6:45 / mi
ahr:152 max:163

80’ moderate

I procrastinated alot beforehand by watching the women’s london marathon race but I knew I need to get out the door.

I felt like I did a reasonably good job off recovering from yesterday’s run I slept well, ate well and hydrated well. Today the quads felt heavy and it did feel a little like I was running through treacle. The effort was kept to moderate I knew I just need to buckle down and get the run done. I think today was good training for running on tiered legs.
1 PM

Strength tx 35:00 [3]

Modified tiger push up 15 reps 17
Hamstring ball curls Single leg Left - 14 and 13 reps/ Right 13 and 13 reps
Reverse crunch 16 and 18reps
Adductor side planks L 43” & 41” R 44” & 42” (These really helped today stretch the hip flexors out)
Reverse plank 52” and 53”
Single leg hip bridge (9kg) left 30 and 30 right 32 and 31
Windmills 10

« Earlier | Later »