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

Training Log Archive: MikeS

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Running35 37:27:29 310.97(7:14) 500.45(4:29) 3434
  Total35 37:27:29 310.97(7:14) 500.45(4:29) 3434

«»
3:04
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Feb 28, 2011 #

12 PM

Running 34:47 [2] 5.0 mi (6:58 / mi) +40m 6:47 / mi
shoes: New Balance 1064 (2)

At lunch. Nice cruise around the usual loop, feeling quite spritely which was a pleasant surprise.
6 PM

Running 58:46 intensity: (23:36 @2) + (27:35 @3) + (35 @4) + (7:00 @5) 7.74 mi (7:35 / mi) +218m 6:59 / mi
ahr:130 max:181 shoes: New Balance 1064 (2)

Loop down to Eccy Road to see Kim. Bumped into my bro and DaveA on the way which was nice. Then Kim worked her magic and eased off my back and left hip, and I ran home feeling like a new man.

Sunday Feb 27, 2011 #

9 AM

Running 1:11:45 intensity: (1:07:39 @2) + (2:39 @3) + (1:16 @4) + (11 @5) 8.61 mi (8:20 / mi) +314m 7:29 / mi
ahr:116 max:163

Really enjoyable cruise up Rivelin with Rich G, dragging him out for his first run in over two weeks. Popped in a little extra loop at the start before I met him to get the extra distance to hit my target for the week. Had a good chat, and just about made it back before the rain. It's been a good week of training, now time for sofa / food / sleep.

Saturday Feb 26, 2011 #

9 AM

Running 3:04:35 intensity: (1:54:30 @2) + (37:48 @3) + (32:05 @4) + (12 @5) 26.22 mi (7:02 / mi) +188m 6:53 / mi
ahr:130 max:156 shoes: Asics DS Trainer 15 (8.5)

I. Am. Broken. But it was a quality session with PaulF. 1 mile round Don Valley bowl to warm up, followed by 4 miles at marathon pace round the Don Valley track (23.50 / 5.57s). Then 1hr 57 easy (15.7 miles / 7.26s) all the way out to Wharncliffe Side and back to Woodbourne Road, leading into another 4 miles at sub-marathon pace (23.33 / 5.53s). Finished off with a warm-down back to Don Valley and a mini lap of the bowl. It was just coincidence that it ended up being 26.2 miles ;-).

We were dreading the final fast 4 miles, but they weren't as bad as we feared, and the pace was strong. A mentally tough session, and good to now have it in the bag. Fuel wise, we shared a bottle of Lucozade and took on a Lucozade gel at the turnaround point of the easy section. The gel seemed to work well, with no adverse stomach issues.

Paul's watch was measuring everything faster than mine, so each fast section was 3 secs / mile quicker. So if his watch is correct, that's even better!

Friday Feb 25, 2011 #

7 AM

Running 27:55 [2] 3.7 mi (7:33 / mi)
shoes: New Balance 1064 (2)

Pre-work leg stretch.
12 PM

Running 34:55 [3] 4.4 mi (7:56 / mi)
shoes: New Balance 1064 (2)

At lunch. Including 10 * 10 sec hill sprints.

Thursday Feb 24, 2011 #

6 AM

Running 1:10:55 intensity: (37:28 @2) + (4:44 @3) + (19:41 @4) + (9:02 @5) 10.17 mi (6:59 / mi) +41m 6:53 / mi
ahr:134 max:168 shoes: Asics DS Trainer 15 (8.5)

Track. On my own today, so pleased that I got myself out of bed and went. 4 * 2km with 2 mins recovery. Ran them in 6.54, 6.49, 6.49, 6.46. Times heading in the right direction. Injury paranoia dissipating slightly after that. But will see what my hamstring does over the rest of the day.
8 PM

Running 35:53 intensity: (28:49 @2) + (3:14 @3) + (25 @4) + (3:25 @5) 5.0 mi (7:10 / mi) +88m 6:48 / mi
ahr:130 max:174 shoes: New Balance 1064 (2)

HFW late.

Wednesday Feb 23, 2011 #

12 PM

Running 34:02 intensity: (16:03 @2) + (14:53 @3) + (1:12 @4) + (1:54 @5) 4.99 mi (6:49 / mi) +46m 6:38 / mi
ahr:131 max:167 shoes: Asics DS Trainer 15 (8.5)

At lunch. Still feeling tired.
6 PM

Running 52:46 intensity: (23:08 @2) + (27:50 @3) + (1:48 @4) 7.05 mi (7:29 / mi) +213m 6:51 / mi
ahr:131 max:149 shoes: New Balance 1064 (2)

After work. Feeling better this evening, but left hamstring a bit tight. Getting paranoid it's going to trigger off the whole back / hip / knee / foot problem. Lots of stretching for me.

Tuesday Feb 22, 2011 #

6 PM

Running 1:12:13 [3] 10.5 mi (6:53 / mi)
shoes: Asics DS Trainer 15 (8.5)

Working in Leicester and couldn't make track, so did my own session instead. 4 * 10 min @ half marathon pace with 2 mins recovery. Not feeling the love tonight, and struggling for pace. Wanted it to feel comfortably hard, but it just felt hard. Saturday has taken more out of me than I thought.

Monday Feb 21, 2011 #

7 PM

Running 34:32 intensity: (20:56 @2) + (6:53 @3) + (35 @4) + (6:08 @5) 4.5 mi (7:41 / mi) +121m 7:05 / mi
ahr:132 max:182 shoes: New Balance 1064 (2)

Just a nice easy leg stretch. Legs feeling a little fatigued from the weekend, but felt better for the run out. Need to get some good miles in this week.

Sunday Feb 20, 2011 #

9 AM

Running 2:14:01 intensity: (1:46:51 @2) + (27:10 @3) 17.06 mi (7:51 / mi) +434m 7:17 / mi
ahr:122 max:140 shoes: Asics Gel Sensor (8.5)

Long run with Rob & Oli. I woke up this morning and decided I wasn't going, and texted Rob to tell him this. But then I 'zipped up my man suit' and did go, and am really glad I did. Loop out through Beeley and Wharncliffe, nice and gentle, good chat. We all got a little concerned by the dodgy looking bloke dressed in full camouflage gear carrying a shotgun in the middle of the woods, but we escaped unharmed. Didn't feel too tired until right at the end when I was climbing back up to my house from the tram tracks, but left hamstring a bit tight.

Saturday Feb 19, 2011 #

3 PM

Running 43:02 intensity: (3:30 @2) + (32 @3) + (32:50 @4) + (6:10 @5) 6.16 mi (6:59 / mi) +84m 6:42 / mi
ahr:151 max:157 shoes: Asics Hyper XC

National XC champs at Alton Towers. Shortened race (one short and two long laps instead of three long on 'safety grounds') but it was still very tough in the muddy conditions. Possibly ran a little conservatively at the start, and so was able to finish strongly.

Finished 240th, which is not far off my best of 227th on this course in 2008. But considerably better than 2009 (377th) and 2010 (335th) so heading in the right direction. I don't think I really put myself on the line enough for these XC races, and that is something I'll work on for next year.
4 PM

Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: New Balance 1064 (2)

Rob made me run for 15 minutes.

Friday Feb 18, 2011 #

7 AM

Running 28:10 [2] 4.0 mi (7:03 / mi)
shoes: New Balance 1064 (2)

Pre work leg stretch.

Thursday Feb 17, 2011 #

Running 35:55 [2] 5.0 mi (7:11 / mi)
shoes: New Balance 1064 (2)

HFW. Feeling quite good tonight.
7 AM

Running 1:13:38 [3] 10.5 mi (7:01 / mi)
shoes: New Balance 1064 (2)

Track session with PaulF. 6 * 800m off 400m jog (~2 mins), followed by 4 * (250m jog / 50m striding / 50m fast / 50m striding). Ran the 800s in 2.35, 2.35, 2.35, 2.35, 2.36 (boo), 2.35. Then on to work.

Wednesday Feb 16, 2011 #

7 AM

Running 50:20 [3] 7.0 mi (7:11 / mi)
shoes: New Balance 1064 (2)

Extended IW. Legs feeling much better this morning.

Tuesday Feb 15, 2011 #

5 PM

Running 1:08:29 intensity: (55:00 @2) + (5:34 @3) + (5:42 @4) + (2:13 @5) 10.0 mi (6:51 / mi) +18m 6:49 / mi
ahr:134 max:160 shoes: New Balance 1064 (2)

Track. 6 * (600m, 100m jog, 400m, 200m jog). The idea was to sharpen up, but I didn't feel very sharp at all. Ran the 600s in around 1.54, and 400s around 75. Then ran home with a good group, just like the old days.

RIP Garmin. We've run a lot of miles together, had highs and lows, ups and downs (although you've not measured the climb correctly). But it's all come to an end now.

Monday Feb 14, 2011 #

6 PM

Running 45:00 [3] 2.0 mi (22:30 / mi)
(rest day) shoes: New Balance 1064 (2)

Truncated drills session. Ordered a new Garmin.

Sunday Feb 13, 2011 #

10 AM

Running 1:37:11 intensity: (1:11:05 @2) + (26:06 @3) 13.37 mi (7:16 / mi) +285m 6:49 / mi
ahr:125 max:140

Same run as last Sunday, not as windy today, and took it very easy. That's another good week of training in the bank, going to drop the mileage down next week, which links in nicely with it being National XC on Saturday.

Saturday Feb 12, 2011 #

10 AM

Running 2:25:28 intensity: (35:11 @2) + (1:15:26 @3) + (34:51 @4) 22.17 mi (6:34 / mi) +135m 6:26 / mi
ahr:135 max:151 shoes: Asics DS Trainer 15 (8.5)

Run from home to Woodbourne Road, and then the plan was:

3 miles @ marathon pace (6 mins / mile) around the track
1 lap of the Attercliffe / Brightside loop (~3.5 miles) @ marathon pace plus 1 min
3 miles @ marathon pace (6 mins / mile) around the track
1 lap of the Attercliffe / Brightside loop (~3.5 miles) @ marathon pace plus 1 min
3 miles @ marathon pace (6 mins / mile) around the track and stagger home.

Actually managed to run it slightly quicker, which I'm not going to complain about! 17.45 (5.55s), 25.43 (6.51s), 17.37 (5.52s), 26.06 (6.54s), 17.37 (5.52s). The last 3 @ marathon pace felt tough. And then I did stagger home.

Wore my Garmin and a backup watch that I bought from Decathlon. The Garmin did turn off a few times, but I spotted it pretty quickly. However, I do think I'm going to need to buy a new one. Boo.

Friday Feb 11, 2011 #

12 PM

Running 42:00 intensity: (24:37 @2) + (14:42 @3) + (2:37 @4) + (4 @5) 6.0 mi (7:00 / mi) +111m 6:37 / mi
ahr:123 max:155 shoes: New Balance 1064 (2)

At lunch. Feeling a little tired. I have a feeling my garmin is about to die, it's developed a nasty habit of just starting and stopping at random. And I don't have a spare running watch.

Thursday Feb 10, 2011 #

6 AM

Running 1:21:44 intensity: (49:14 @2) + (8:50 @3) + (20:58 @4) + (2:42 @5) 12.14 mi (6:44 / mi) +42m 6:40 / mi
ahr:127 max:156 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley for a track session with PaulF. 8 * 1k with 400m jog recovery (~2 mins). Aiming for 3.17s but a few seconds slower, not sure whether it was a bit of Tuesday still in our legs, or whether it's harder to run fast at this time of the morning. 3.21, 3.18, 3.18, 3.20, 3.18, 3.20, 3.20, 3.18. But still pretty consistent.
6 PM

Running 36:41 intensity: (32:36 @2) + (4:05 @3) 4.97 mi (7:23 / mi) +91m 6:59 / mi
ahr:123 max:144 shoes: New Balance 1064 (2)

HFW.

Wednesday Feb 9, 2011 #

12 PM

Running 33:54 intensity: (19:48 @2) + (12:23 @3) + (56 @4) + (47 @5) 4.96 mi (6:50 / mi) +53m 6:37 / mi
ahr:128 max:164 shoes: New Balance 1064 (2)

At lunch. It was warm and sunny and I was overdressed.
7 PM

Running 52:53 intensity: (34:35 @2) + (18:08 @3) + (10 @4) 7.14 mi (7:24 / mi) +218m 6:46 / mi
ahr:127 max:145 shoes: New Balance 1064 (2)

After work. There were quite a lot of people walking around dressed as pirates. I've been busy, so I assume I just missed the memo.

Tuesday Feb 8, 2011 #

5 PM

Running 1:12:16 intensity: (40:50 @2) + (4:34 @3) + (15:57 @4) + (10:55 @5) 11.06 mi (6:32 / mi) +38m 6:28 / mi
ahr:131 max:157 shoes: Asics DS Trainer 15 (8.5)

Track. Thought I wasn't going to make it tonight, as work was going a bit pear shaped. But made the call to bail out and deal with the fallout tomorrow. Glad I did too because the conditions were ideal.

6*1500m starting every 5.50, so under a minute of recovery. Times of 4.55, 4.55, 4.56, 4.57, 4.56, 4.53. Running in a group with Oli and PaulF, which kept me pushing. Pleased with those times tonight.

Sunday Feb 6, 2011 #

10 AM

Running 1:36:05 intensity: (41:45 @2) + (52:55 @3) + (1:25 @4) 13.37 mi (7:11 / mi) +288m 6:44 / mi
ahr:130 max:146 shoes: New Balance 1064 (2)

Plod ploddy plod plod. Windy. Didn't enjoy the last three miles uphill into the wind.

Saturday Feb 5, 2011 #

9 AM

Running 2:13:10 intensity: (43:43 @2) + (28:38 @3) + (1:00:13 @4) + (36 @5) 20.01 mi (6:39 / mi) +100m 6:33 / mi
ahr:137 max:161 shoes: Asics DS Trainer 15 (8.5)

Nice weather for ducks, but at least the wind had dropped. With PaulF, consolidated the session we did two weeks ago. Using the same Don Valley, Attercliffe Road towards town, Brightside Lane, Hawke Lane, Attercliffe Common loop, two laps warm up, then ten miles at marathon pace (59.55), which was two laps and then onto the track at Don Valley. Great session again, and we were pushing each other along nicely.

Then a convoluted warm down to get the distance up to 20 miles. Very wet.

Friday Feb 4, 2011 #

Note
(rest day)

Ran out of time.

Thursday Feb 3, 2011 #

6 AM

Running 1:15:35 intensity: (38:12 @2) + (7:30 @3) + (29:53 @4) 11.36 mi (6:39 / mi) +42m 6:35 / mi
ahr:132 max:154 shoes: Asics DS Trainer 15 (8.5)

Track. It was not fun this morning. The track was extremely icy, almost as if they had sprayed it with a thin layer of water just so it could freeze all over. I couldn't get any proper grip, and had a big mental battle all the way through the session. Also I wasn't sure whether I was already feeling tired, or whether all the slipping around was making me suffer, or a mixture of the two.

1k, 2k, 3k, 2k, 1k with 200m jog (~75 secs) in between. 3.30, 7.04, 10.51, 7.11, 3.29. Almost dropped out after the 3k, but couldn't let PaulF run round on his own ;-). Plus the run to Don Valley and then on to work after.
7 PM

Running 37:27 intensity: (33:19 @2) + (4:08 @3) 4.98 mi (7:31 / mi) +89m 7:07 / mi
ahr:125 max:143 shoes: New Balance 1064 (2)

HFW. Tired + rain + strong wind + running into the wind all the way home = not fun.

Wednesday Feb 2, 2011 #

Note

I've just been planning out the rest of my marathon training, and also comparing the mileage I did for London 09, London 10 and Chicago 10 to see if any patterns emerged. London 09 was my pb, and the mileage line slopes gently upwards across the 12 weeks, as I increased the volume gradually. With both London 10 and Chicago 10 the graph is a range of peaks and troughs where I've gone from 100 mile weeks to 30 mile weeks when I've injured myself.

So, I think the plan for me is to increase slowly to remain injury free and get the consistency across the whole 12 weeks, as well as put in more running at marathon pace. The ideal line tracks above the blue one, but in the same pattern. Now to put that into action!

12 PM

Running 43:35 intensity: (20:10 @2) + (19:20 @3) + (2 @4) + (4:03 @5) 6.11 mi (7:08 / mi) +97m 6:48 / mi
ahr:131 max:175 shoes: New Balance 1064 (2)

At lunch. Feeling pretty tired.

I was going to train again this evening, but after a long day at work, coupled with the fact I'm already feeling tired, I've decided to sit it out on the sofa.

Tuesday Feb 1, 2011 #

5 PM

Running 1:32:51 intensity: (53:43 @2) + (8:06 @3) + (10:57 @4) + (20:05 @5) 12.22 mi (7:36 / mi) +40m 7:31 / mi
ahr:131 max:176 shoes: Asics DS Trainer 15 (8.5)

Track. 15 * 600m starting every 3 minutes. Still a little tired from the weekend, and it took me a couple of reps to recover from the shock of seeing Oli at the track. Settled into a good rhythm running around 1.54. Struggled through reps 8 to 10, and a lot of people dropped out at 10 leaving just me, Oli, PaulF and Jon Morgan to smash out the rest. Managed to maintain the pace, and felt quite strong all the way through. Plus run to and from work.

« Earlier | Later »