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Training Log Archive: Danshaw88

In the 7 days ending Nov 7:

activity # timemileskm+m
  Running (road)5 4:37:26 36.8(7:32) 59.22(4:41) 826
  Running (trail/fell)2 2:49:29 20.47(8:17) 32.94(5:09) 478
  Strength tx3 1:40:00
  Turbo session1 1:00:01
  Total11 10:06:56 57.27 92.17 1304
averages - sleep:8

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Saturday Nov 7 #

Strength tx 35:00 [3]

Modified tiger push up 18 reps 16
Hamstring ball curls Single leg Left - 13 and 12 reps/ Right 14 and 12 reps
Reverse crunch 16 and 18 reps
Adductor side planks L 42” & 43” R 43” & 41”
Reverse plank 46” and 51”
Single leg hip bridge (9kg) left 30 and 30 right 30 and 30
Windmills10
11 AM

Running (road) 1:24:27 [3] 10.09 mi (8:22 / mi) +605m 7:03 / mi
ahr:146 max:174 slept:8.0

20’ easy - 5x5’ hill reps - 20’ easy

Ran up clougha today felt really good. Legs felt fresh and wanting to push hard. Clougha was rammed today with the good weather and lockdown.

The first three reps went really well but the last two were a real push could tell I’d not sone them for couple of weeks. All done with about 90m of ascent.

Friday Nov 6 #

Running (road) 1:02:32 [3] 8.56 mi (7:18 / mi) +78m 7:06 / mi
ahr:143 max:164

60’ easy 6xhill sprints

Felt good out tonight. Legs felt fresh and pretty free flowing. Felt comfortable throughout.

Hill sprints felt really good nice and springy and up on to my forefoot.

Thursday Nov 5 #

Strength tx 30:00 [3]

7reps x2sets

Crush grip goblet squat 18kg
Single leg Bulgarian split squat 2x9kg
Offset lunge 1x9kg
Wall ball calf raises 18kg
Angels and devils 4kg
Farmers carries 2x9kg
10x 18kg (2x9kg dumbbells) high knee step ups
6 PM

Turbo session 1:00:01 [3]
ahr:118 max:152 slept:8.0

60’ turbo

Kept a moderate effort and felt decent tonight. Legs felt fresh and felt better than yesterday.

Wednesday Nov 4 #

10 AM

Running (trail/fell) 1:46:19 [3] 12.5 mi (8:30 / mi) +398m 7:44 / mi
ahr:140 max:167

2 hours easy off road

Ran over Nicky nook. With all the rain we’ve had it was fairly boggy today. I felt pretty rough for the first 1hour. Just struggled to find a rythym and get going. Lack of energy and pep today too. The second half of the run felt better but I still wasn’t running great. I actually ended up just cutting short a bit.
1 PM

Strength tx 35:00 [3]

Modified tiger push up 18 reps 16
Hamstring ball curls Single leg Left - 13 and 12 reps/ Right 14 and 12 reps
Reverse crunch 16 and 18 reps
Adductor side planks L 42” & 43” R 43” & 41”
Reverse plank 46” and 51”
Single leg hip bridge (9kg) left 30 and 30 right 30 and 30
Windmills10
3 PM

Note

Went for a sports massage again today. Probably the last time for a little while.

Tuesday Nov 3 #

Running (road) 1:03:23 [3] 8.63 mi (7:21 / mi) +50m 7:13 / mi
ahr:145 max:166

60’ easy 6xstrideouts
Ran on the road I really couldn’t be bothered to run on the boggy trail of late. Perfect running conditions. It was cool but dry and not windy at all.

Felt good and kept a relaxed pace. The legs felt fresh and ran to a good rythym.

Strideouts felt decent legs moving well.

Monday Nov 2 #

Running (trail/fell) 1:03:10 [3] 7.97 mi (7:56 / mi) +80m 7:41 / mi
ahr:139 max:148

60’ easy 6xstrideouts

Awful weather. Strong winds and rain the combination made it really chilly. Although there’s that sense of satisfaction that you get in Battling horrible weather. Kept it easy in boggy underfoot conditions. Legs felt good and surprisingly fresh and light. The wind was tricky in places and I ended up skipping strideouts just because the head wind.

Sunday Nov 1 #

Note

Bought another pair of carbo x. FYI - there on sale at Pete blands 15% off.

Running (road) 20:40 [3] 2.71 mi (7:38 / mi) +24m 7:25 / mi
ahr:143

Warm up

Running (road) 14:46 [3] 1.91 mi (7:44 / mi) +23m 7:27 / mi
ahr:146 slept:8.0

Cool down
10 AM

Running (road) 31:38 [3] 4.9 mi (6:27 / mi) +46m 6:16 / mi
ahr:166 max:173

WRR handicap race

Treated this like a race did everything i would do on race morning ... breakfast etc. I slept well and felt good when I woke I also felt surprisingly really nervous.

Started and finished in the wrong location. Once I’d warmed up I wonder where everyone was so decided to TT it instead. Even though I didn’t do the exact route it wasn’t actually far off the route you run. I didn’t see anybody else on the course so I’m guessing they cancelled it after yesterday’s announcement.

Set off and felt great really fresh and pushing. First two miles felt controlled and comfortable. Then I turned into a head wind and haemorrhaged tine. It was a real shame as I felt good but the wind was fierce today (30mph +) If it had been a race I wouldn’t have cared as everyone would have had the same issue. Once out the wind I picked it up again toward the imaginary finish line. I think I’m good conditions I could get sub 31’ but I’m still reasonably happy plus I feel fit and feel like I can still get fitter. Once I’d finished I didn’t have that complete collapse on the floor feeling as I still felt good so I can probably afford to push a bit harder in future.

It’ll be good when I can have another go again however next months will be the same time as tatton 10k so if it gets cancelled i can always have a go at this as plan B (but maybe run the right route next tine).

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