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Training Log Archive: Danshaw88

In the 7 days ending Feb 20:

activity # timemileskm+m
  Running (road)6 7:42:27 59.46(7:47) 95.69(4:50) 541
  Strength tx4 2:10:00
  Running (trail/fell)1 1:35:55 11.89(8:04) 19.14(5:01) 585
  Total8 11:28:22 71.35 114.83 1126

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Saturday Feb 20 #

Running (road) 1:30:00 [3] 13.01 mi (6:55 / mi) +90m 6:46 / mi
ahr:145 max:167

90’ progression run

Really happy with the legs today. Much warmer than it had been so wore a short sleeve top it wasn’t raining fully but there was a lot of moisture in the air.

Ran the start conservatively this worked very well and the first hour felt comfortable the last half hour I could feel the fatigue building but kept it going. Felt good through out and really happy with the session.

Running (road) 10:27 [3] 1.37 mi (7:38 / mi)

Cool down

Run home

Strength tx 30:00 [3]

Weight
2x7

Angels and devils 5kg
Russian split squat 20kg
Farmers carries 18kg (45”x2)
Offset lunge 18kg
Goblet squat 18kg
Romanian deadlift 20kg
Ball wall calf raises 18kg

Friday Feb 19 #

Running (road) 1:09:54 [3] 9.23 mi (7:34 / mi) +73m 7:23 / mi
ahr:138 max:157

60’ easy 6xhill sprints

Felt good out legs felt nimble. But if heaviness in the quads but feeling fine. Ran with a nice rhythm and let the legs tick over. Just moving comfortably and ready for tomorrow’s session.

Hill sprints felt good I felt fresh. Pushing nicely through the hips.

Thursday Feb 18 #

Running (road) 1:06:33 [3] 8.75 mi (7:36 / mi) +93m 7:22 / mi
ahr:139 max:157

60’ easy 6xstrideouts

Legs felt knackered (quads and calf’s). I just felt fatigued and the session seemed to tick by slowly. I tried to keep an easy pace but i just felt shattered.

Strideouts actually felt ok and was surprised compared to the rest of the session. Overall just one of those nights.... time to eat well and sleep well now.

Strength tx 35:00 [3]

2 sets each done to failure
Single leg hip bridges
Side adductor planks
Windmills
Reverse crunch
Hamstring ball curl
Tiger push ups
Reverse plank with leg raises

Wednesday Feb 17 #

Strength tx 30:00 [3]

Weight
2x7

Angels and devils 5kg
Russian split squat 20kg
Farmers carries 18kg (45”x2)
Offset lunge 18kg
Goblet squat 18kg
Romanian deadlift 20kg
Ball wall calf raises 18kg
11 AM

Running (trail/fell) 1:35:55 [3] 11.89 mi (8:04 / mi) +585m 7:00 / mi
ahr:147 max:173

20’ easy - 30’ uphill tempo - jog back down

Ran over clougha. Love this session. Kept a nice pace on the climb and felt ok. Quads felt as though they were getting a good work out. Bit of a headwind in places but equally there was a bit of a tailwind in other places.

30’ 3.68mi 8.09/mi 310m

Ran back down without any problems last 10’ started to feel a little hungry but it was lunchtime.

Tuesday Feb 16 #

Running (road) 1:06:13 [3] 8.01 mi (8:16 / mi) +90m 7:59 / mi
ahr:132 max:159

60’ easy 6xstrideouts

Ran first 20’ with Anna the continued alone. Quads felt knackered not sure why but kept a very light easy pace. Felt comfortable throughout.

Strideouts felt ok but not my best just trying to Getty’s legs to pick up a little more.

Monday Feb 15 #

Running (road) 1:05:33 [3] 6.7 mi (9:47 / mi) +45m 9:35 / mi
ahr:120 max:154

60’ easy 6xstrideouts

Ran out from work with Anna. Felt nice relaxed. Weather very different from Saturday. Mild with no wind felt nice not to be battling the elements.

Strideouts felt very decent the legs really enjoyed it and I felt very fresh.

Strength tx 35:00 [3]

2 sets each sone to failure
Single leg hip bridges
Side adductor planks
Windmills
Reverse crunch
Hamstring ball curl
Tiger push ups
Reverse plank with leg raises

Sunday Feb 14 #

Running (road) 1:33:47 [3] 12.39 mi (7:34 / mi) +150m 7:18 / mi
ahr:141 max:162

1hr 30’ easy

Cold out but not as bad as yesterday. Still windy but nonetheless just kept the pace easy and didn’t battle the wind. The legs felt good as not overly fatigued from yesterday’s session. Never felt an effort and just kept the legs rolling.

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