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Training Log Archive: Danshaw88

In the 7 days ending Oct 17:

activity # timemileskm+m
  Running (trail/fell)4 4:52:43 36.99(7:55) 59.53(4:55) 1000
  Running (road)2 2:36:35 20.86(7:30) 33.57(4:40) 174
  Strength tx2 1:30:00
  Turbo session1 1:00:00
  Total9 9:59:18 57.85 93.1 1174
averages - sleep:8.5

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Saturday Oct 17 #

10 AM

Running (trail/fell) 1:25:41 [3] 9.43 mi (9:05 / mi) +707m 7:22 / mi
ahr:144 max:174

20’ easy - 5x5’ hill reps - 20’ easy

Set off feeling relatively fresh so felt happy just got up the hill ready for putting a little effort in.

This is a tough session but really enjoyable. I was definately working hard and felt like with each one I was too fatigued to do another however once I’d jogged back down I felt ready to go again. The last rep I really went for it and blew up a bit in the middle it made the last one feel increasing tough but kept it going.

9.33/mi
9.32/mi
9.30/mi
9.32/mi
9.46/mi

Each rep was about 95m ascent

Last 20’ the legs felt tiered but just brought my heart rate back sown and recovered back to the car.

Friday Oct 16 #

Note

The least shocking news of the day... Lancashire is now tier 3 lockdown. Saw it coming about 2weeks ago. Not really a big change for me. The pubs are shutting tomorrow and theres no mixing of households. Just means I’m confined to Lancashire... but I’ll have to start exploring what’s on my front doorstep again.
6 PM

Running (trail/fell) 1:05:50 [3] 8.44 mi (7:48 / mi) +96m 7:32 / mi

60’easy 6xhill sprints

Felt ok tonight. Had to use the head torch as it was proper dark when I left work. Kept a nice comfortable pace and felt fairly fresh. Legs seem to be holding up well.

Hill sprints were ok the first two were a little poor but then I got into the swing of them and the final 4 felt reasonably good.

Thursday Oct 15 #

Turbo session 1:00:00 [3]

60’ turbo

Garmin down ... again. Felt ok. Legs surprisingly fresh feeling. Lots of energy just a bit bored by the end.

Wednesday Oct 14 #

10 AM

Running (road) 1:36:58 [3] 14.24 mi (6:49 / mi) +97m 6:40 / mi
ahr:156 max:166 slept:8.5 shoes: Hoka carbon x

1hr 40’ moderate

Ran the same route as last Wednesday which by chance is part of the Inskip half marathon route. Felt very fresh from the offset I’m certainly learning that my Tuesday easy evening run needs to be kept really easy to ensure my Wednesday morning moderate is spot on.

Ran on feel looking at the splits it was fairly even pacing. There was a patch of slurry on the road that lasted about half a mile. The main problem is in the hokas this doesn’t give traction. I wouldn’t like to race in icy conditions with them so may have to have a think about what shoes to race in. Also the rubber has now worn thin on the sole and I can see the carbon plate. I certainly felt comfortable with today’s effort and it feels reassuring. It’s also the eve of my first anniversary since # my sacrum so I feel lucky to be out in all honesty.
1 PM

Strength tx 1:00:00 [3]

Modified tiger push up 17 reps 19
Hamstring ball curls Single leg Left - 11 and 13 reps/ Right 13 and 11 reps
Reverse crunch 17 and 18reps
Adductor side planks L 44” & 39” R 45” & 41”
Reverse plank 51” and 40” Lost my concentration on the 2nd rep
Single leg hip bridge (9kg) left 32 and 32 right 34 and 35 (noticeable discrepancy between both sides)
Windmills 10

Did the weighted excersises today too as I had a little time to spare and I thought it would do me no harm to have a bit extra strength training this week.

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 13 #

6 PM

Running (trail/fell) 1:04:46 [3] 8.15 mi (7:57 / mi) +86m 7:42 / mi
ahr:133 max:155

60’ 6xstrideouts

Took it very easy tonight as I’m mindful I’ll be running in the morning. Never felt uncomfortable or hard.

Strideouts felt ok not the best, a little sluggish But felt ok.

Monday Oct 12 #

6 PM

Running (trail/fell) 1:16:26 [3] 10.97 mi (6:58 / mi) +111m 6:45 / mi
ahr:150 max:167

80’ moderate

Felt good and moving well my stride felt nice and long. Kept a good decent moderate effort through out and never felt like the session was too heavy or beyond me. Ran begins the hospital on rolling trail. Felt good and happy with tonight’s session.

Sunday Oct 11 #

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
1 PM

Running (road) 59:37 [3] 6.62 mi (9:00 / mi) +77m 8:41 / mi
ahr:128 max:174

20’ easy - pace 200s - 20’ easy

My intention was to go out and do the moderate but had to do some work this morning and the day quickly ran away from me so ended up doing the pace 200s and swapping the sessions round. The easy part of the run I ran with Anna and felt good. Legs felt fresh the shin issues have gone.

Pace 200s felt solid certainly moving well and feeling good. Felt comfortable even once moving quickly. Felt strong too.

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