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

Training Log Archive: Danshaw88

In the 7 days ending Oct 24:

activity # timemileskm+m
  Running (road)4 5:12:31 43.37(7:12) 69.8(4:29) 624
  Running (trail/fell)2 2:28:28 17.32(8:34) 27.87(5:20) 15
  Strength tx3 1:55:00
  Turbo session1 1:00:02
  Total9 10:36:01 60.69 97.67 639
averages - sleep:8

» now

Saturday Oct 24 #

5 PM

Running (road) 1:03:02 [3] 8.37 mi (7:32 / mi) +294m 6:47 / mi
ahr:142 max:165

60’ easy 6xhill sprints

Well the weather is pretty poor. It’s rained all day and I didn’t venture out till early evening. Wit it being so wet I stick to the roads. Felt ok tonight fairly fresh and glad is done the hill reps yesterday.

Hill sprints felt really decent. Nice stride and high knee.

Friday Oct 23 #

Running (trail/fell) 1:23:01 [3] 8.7 mi (9:33 / mi)
ahr:138 max:168

20’ easy -5x5’ hill reps -20’ easy

Ran the hill reps today as there shooting pheasants on clougha tomorrow so the dell will be shut.

This felt tough today. There’s a strong head wind on the climb and this really hindered me. I struggled to run against and to get into a rythym. It still felt tough by effort but I was about 60” off what I would normally run these in. They just got tougher with each one which is a shame since I felt fresh. There was about 85m of climb on each rep.


Thursday Oct 22 #

Turbo session 1:00:02 [3]
ahr:109 max:119

60’ turbo

Not quite a moderate effort the quads felt pretty heavy today. Kept a constant effort.


if you think I ran do Blackpool last night that wasn’t me. I lent my watch to Anna but it’s showing on strava as me.

Wednesday Oct 21 #

10 AM

Running (road) 1:36:53 [3] 14.17 mi (6:50 / mi) +119m 6:40 / mi
ahr:153 max:166 slept:8.0 shoes: Hoka carbon x

1hr40” moderate

Set of and soon got into a rythym. Felt fairly comfortable for the first half and started to feel it a little more in the 2nd half of the run but never felt like I was push or straining too hard. Felt like I was crusing for the most part and felt fairly consistent through out. Fairly happy with today’s run.

The roads are still really slippery more so today with a bit of rain thrown in. There’s a lot of mud on the country lanes and I did slip once and a bit wobbly in places.

Tuesday Oct 20 #

9 AM


40’ sports massage locally. Felt horrible my calf’s are really tight (right>left). I’ve booked another session next Wednesday so hopefully they’ll have freed up a little by then.
10 AM

Running (trail/fell) 1:05:27 [3] 8.62 mi (7:36 / mi) +15m 7:33 / mi
ahr:141 max:160 slept:8.0

60’ easy 6xstrideouts

Ran on the canal towpath today for a bit of softer ground. Felt good post massage thought I might be a little more heavy legged from yesterday’s session but felt reasonably good. The pace felt easy but slippery in places as it’s rained over night. I did slip at one point but I didn’t hurt myself... thankfully.

First 3 strideouts felt good but struggled to get traction on the muddy towpath in hindsight shouldn’t have started them where I did. The last 3 also felt good and much better conditions underfoot. The legs felt fresh too.
1 PM

Strength tx 40:00 [3]

Went back to the gym today

Crush grip goblet squat 24kg
Single leg Bulgarian split squat 14kgx2
Offset lunge 14kgx2
Wall ball calf raises 18kg did this at home
Angels and devils 4kg
Farmers carries 2x16kg
10x 18kg (2x9kg dumbbells) high knee step ups
Upright row 25kg
Single leg leg press (On the machine) calf raises 50kg


15’ sauna - surprised they’ve reopened it

Monday Oct 19 #

Running (road) 1:10:02 [3] 9.79 mi (7:09 / mi) +105m 6:55 / mi
ahr:149 max:174

20easy - 10x 60” @10k pace / 2’ roll on recovery - 20’ easy

I’m going to stick to the canal tomorrow and get off the road.

This week I’m actually off but had to go to work to sort something out so went I early to get it sorted. The warm up and cool down was taken at a nice leisurely pace and felt really comfortable.

I’d say this is the hardest session I’ve done for a long while. Towards the end you feel the session catching up with you. I don’t really know my 10k pace so went with effort which was at about 6.00/mi. I found the first 4 went really well and then I found the recoveries the hardest part to keep that moderate effort up. O think this session will certainly speed me up.

Splits for 60” (per mile)

11 AM

Strength tx 45:00 [3]

Went to the gym today for the sand c session

Straight leg deadlift 30kg 7x2
Squats 40kg 7x2

Modified tiger push up 15 reps 17
Hamstring ball curls Single leg Left - 14 and 14 reps/ Right 14 and 13 reps
Reverse crunch 18 and 21 reps
Adductor side planks L 41” & 35” R 41” & 38” (Struggled today with these)
Reverse plank 51” and 53”
Single leg hip bridge (9kg) left 30 and 32 right 32 and 35

Sunday Oct 18 #

Running (road) 1:22:34 [3] 11.04 mi (7:29 / mi) +106m 7:16 / mi
ahr:136 max:160 slept:8.0

80’ easy 6xstrideouts

Felt really good today in the last 30’ almost felt like I was running on a cloud. Felt really relaxed through out and just felt effortless. Unable to get on the trail today as the light and time was fading but happy nonetheless.

Strideouts felt really decent the third felt great.

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

« Earlier | Later »