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Training Log Archive: MikeS

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running44 40:27:25 326.48(7:26) 525.42(4:37) 6030
  Strength & conditioning16 7:30:00
  Total54 47:57:25 326.48 525.42 6030
  [1-5]54 47:57:20

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Thursday Feb 28, 2013 #

6 AM

Running 1:00:57 intensity: (49:04 @2) + (11:53 @3) 8.35 mi (7:18 / mi) +223m 6:44 / mi
ahr:121 max:143 shoes: New Balance 1080 (4) (9)

5 PM

Running 27:40 intensity: (10:35 @2) + (11:12 @3) + (7 @4) + (5:46 @5) 4.1 mi (6:45 / mi) +127m 6:09 / mi
ahr:137 max:192 shoes: New Balance 1080 (4) (9)

Wednesday Feb 27, 2013 #

6 AM

Running 46:29 intensity: (44:22 @2) + (2:07 @3) 6.24 mi (7:27 / mi) +40m 7:18 / mi
ahr:117 max:142 shoes: New Balance 1080 (4) (9)

An explore around the streets and cycle ways of Swindon. Got a bit of a sore throat and a sniffle. Just going to ride it out.
7 PM

Running 27:14 intensity: (15:07 @2) + (5:09 @3) + (1:01 @4) + (5:57 @5) 3.74 mi (7:17 / mi) +121m 6:37 / mi
ahr:132 max:178 shoes: New Balance 1080 (4) (9)

Leg stretch after the drive back from Swindon. Throat no better or worse.

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Feb 26, 2013 #

6 AM

Running 1:14:14 intensity: (56:30 @2) + (17:43 @3) + (1 @4) 9.82 mi (7:34 / mi) +283m 6:56 / mi
ahr:122 max:145 shoes: New Balance 1080 (3) (9)

Before work. Met Ben at Hunters Bar and ran down Eccy Road with him.

Monday Feb 25, 2013 #

7 AM

Running 1:02:21 intensity: (53:58 @2) + (8:23 @3) 8.38 mi (7:26 / mi) +223m 6:52 / mi
ahr:119 max:140 shoes: New Balance 1080 (4) (9)

New and extended pre-work loop. Felt pretty good. Got snowed on in Fulwood.
6 PM

Running 34:52 intensity: (29:26 @2) + (4:09 @3) + (1:05 @4) + (12 @5) 4.59 mi (7:36 / mi) +130m 6:59 / mi
ahr:122 max:159 shoes: New Balance 1080 (4) (9)

After work.
7 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Sunday Feb 24, 2013 #

9 AM

Running 2:28:21 intensity: (2:12:50 @2) + (15:31 @3) 20.17 mi (7:21 / mi) +436m 6:53 / mi
ahr:121 max:137 shoes: New Balance 1080 (4) (9)

Away day long run from Bakewell along the Monsal trail. Original plan was for 22 miles, but the trail ended after just under 10, so with a little extra out and back along the Pennine Way we got it up to 20.

I was still feeling a little fragile this morning, but coped with the run just fine. Hip was niggle free also. I think Andy C and Ben B are following us, as for the second week in a row we saw them on the same run. Good pace on the return leg.

Saturday Feb 23, 2013 #

12 PM

Running 26:28 [2] 3.58 mi (7:23 / mi) +105m 6:46 / mi
shoes: New Balance 1080 (4) (9)

It was my leaving do at work last night, and it was pretty messy, so I was in no fit state to get up for the parkrun. Just went out to try and clear my head.

Friday Feb 22, 2013 #

7 AM

Strength & conditioning 35:00 [3]

Gym session with Paul.

Squats FW 4x10 @60/75/75/75 kgs
Split squats FW 3x10 @50/50/50kg

3-way pull ups 6/6/6
Dips 8/8/8

Running 18:13 [2] 1.15 mi (15:50 / mi) +3m 15:43 / mi
shoes: New Balance 1080 (4) (9)

Drills.

Thursday Feb 21, 2013 #

6 AM

Running 23:08 [2] 2.99 mi (7:45 / mi) +13m 7:38 / mi
ahr:106 max:120 shoes: Asics Gel Hyperspeed (3) (8.5)

Home to Don Valley.

Running 36:58 intensity: (51 @2) + (25:59 @3) + (10:08 @4) 6.27 mi (5:54 / mi) +32m 5:48 / mi
ahr:140 max:150 shoes: Asics Gel Hyperspeed (3) (8.5)

Two laps of the tempo loop. Much better. Think I might be making some progress.

Running 16:33 intensity: (14:35 @2) + (1:58 @3) 2.18 mi (7:35 / mi) +29m 7:17 / mi
ahr:123 max:133 shoes: Asics Gel Hyperspeed (3) (8.5)

Don Valley to work.
5 PM

Running 36:20 [2] 5.0 mi (7:16 / mi) +91m 6:53 / mi
ahr:114 max:128 shoes: Asics Gel Hyperspeed (3) (8.5)

HFW via Tesco.
6 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Wednesday Feb 20, 2013 #

6 AM

Running 56:37 intensity: (42:58 @2) + (13:39 @3) 8.03 mi (7:03 / mi) +77m 6:51 / mi
ahr:122 max:140 shoes: New Balance 1080 (4) (9)

Last work visit to Basildon. A very exciting out and back along the A127. Just switched off and ran.
7 PM

Strength & conditioning 20:00 [3]

Core and strength.

Tuesday Feb 19, 2013 #

6 AM

Running 1:01:44 intensity: (49:01 @2) + (8:10 @3) + (4:33 @4) 7.0 mi (8:49 / mi) +22m 8:44 / mi
ahr:110 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

Drills and then 10*400 at Don Valley. The 400s didn't start well when I led the first one in 82, but they got faster and the last three were 75s. Lap of bowl to warm up, lap of Attercliffe to warm down.
12 PM

Running 34:00 intensity: (24:56 @2) + (9:04 @3) 5.0 mi (6:48 / mi) +54m 6:34 / mi
ahr:122 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

At lunch.

Monday Feb 18, 2013 #

12 PM

Running 42:26 intensity: (26:48 @2) + (15:38 @3) 6.22 mi (6:50 / mi) +87m 6:33 / mi
ahr:125 max:139 shoes: New Balance 1080 (4) (9)

At lunch.
6 PM

Running 45:15 intensity: (37:36 @2) + (7:39 @3) 6.26 mi (7:14 / mi) +168m 6:40 / mi
ahr:122 max:140 shoes: New Balance 1080 (4) (9)

After work. Realised after about a mile that I was dressed all in black. Good for camouflage, but probably a bit dangerous.

Sunday Feb 17, 2013 #

8 AM

Running 2:35:14 intensity: (2:16:57 @2) + (17:32 @3) + (45 @4) 20.05 mi (7:45 / mi) +649m 7:02 / mi
ahr:118 max:145 shoes: Mizuno Harrier

Long run out in the Peaks with Paul on what was an absolutely cracking morning. Cold, crisp, clear and without a cloud in the bright blue sky.

Parked on Ashopton Bridge and ran towards Yorkshire Bridge, before doing a loop of Ladybower reservoir south of the A57. Then over the A57 and up through Hagg Farm before running along the ridge east and dropping down Memorial to end up on the road to Fairholmes. Then a full clockwise lap of Derwent. Met Tom, Andy and Ben going the opposite (and in my opinion correct!) way round not far from King's Tree. Felt pretty strong throughout.

Fuel: caffeine gel at 10 miles, lucozade after 40 minutes and 80 minutes.

Saturday Feb 16, 2013 #

8 AM

Running 19:53 intensity: (18:57 @2) + (56 @3) 2.62 mi (7:36 / mi) +83m 6:55 / mi
ahr:118 max:142 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 17:25 intensity: (2:05 @2) + (4:32 @3) + (10:48 @4) 3.07 mi (5:40 / mi) +52m 5:23 / mi
ahr:144 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 6th place.

Feeling a little fragile, ran it at a tempo pace.

Running 42:49 intensity: (39:09 @2) + (3:40 @3) 5.47 mi (7:49 / mi) +144m 7:14 / mi
ahr:119 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. With Paul and Adam for a part, then when I was on my own after I struggled.

Friday Feb 15, 2013 #

6 AM

Running 21:58 intensity: (21:31 @2) + (27 @3) 3.01 mi (7:18 / mi) +14m 7:12 / mi
ahr:111 max:140 shoes: New Balance 1080 (4) (9)

Home to Don Valley.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @60/70/75/75 kgs
Split squats FW 3x10 @45/45/45kg

3-way pull ups 6/7/6
Dips 8/8/8
8 AM

Running 14:57 intensity: (14:23 @2) + (34 @3) 2.04 mi (7:20 / mi) +28m 7:02 / mi
ahr:119 max:132 shoes: New Balance 1080 (4) (9)

Don Valley to work.
4 PM

Running 34:57 intensity: (27:17 @2) + (6:16 @3) + (39 @4) + (45 @5) 4.95 mi (7:03 / mi) +92m 6:40 / mi
ahr:127 max:163 shoes: New Balance 1080 (4) (9)

HFW.
5 PM

Strength & conditioning 15:00 [3]

Core work.

Thursday Feb 14, 2013 #

7 AM

Running 36:15 intensity: (29:36 @2) + (1:35 @3) + (41 @4) + (4:23 @5) 5.0 mi (7:15 / mi) +41m 7:04 / mi
ahr:124 max:174 (rest day) shoes: New Balance 1080 (4) (9)

IW.

Wednesday Feb 13, 2013 #

6 AM

Running 23:38 intensity: (21:42 @2) + (1:07 @3) + (42 @4) + (7 @5) 3.19 mi (7:25 / mi) +16m 7:18 / mi
ahr:112 max:157 shoes: Asics Gel Hyperspeed (3) (8.5)

Home to Don Valley.

Running 18:35 intensity: (2:40 @2) + (11:06 @3) + (4:49 @4) 3.14 mi (5:56 / mi) +12m 5:51 / mi
ahr:141 max:149 shoes: Asics Gel Hyperspeed (3) (8.5)

Tempo loop. Easier than last week, but still too hard.

Running 21:51 intensity: (11:37 @2) + (3:18 @3) + (6:56 @4) 3.1 mi (7:03 / mi) +2m 7:02 / mi
ahr:130 max:149 shoes: Asics Gel Hyperspeed (3) (8.5)

Onto the track and 4 * 800m with 400m recovery. 2.43, 2.41, 2.41, 2.41.

Running 15:24 intensity: (11:00 @2) + (4:24 @3) 2.04 mi (7:33 / mi) +29m 7:14 / mi
ahr:125 max:135 shoes: Asics Gel Hyperspeed (3) (8.5)

Don Valley to work.
5 PM

Running 35:36 intensity: (5 @0) + (34:12 @2) + (1:15 @3) + (4 @4) 4.8 mi (7:25 / mi) +89m 7:01 / mi
ahr:119 max:146 shoes: Innov-8 X-talon 212

HFW. Didn't want to run again, but given the snow I thought it would be quicker. That proved to be the case.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Feb 12, 2013 #

7 AM

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @60/70/70/75 kgs
Split squats FW 3x10 @40/45/45kg

3-way pull ups 6/6/6
Dips 8/8/8

Running 18:16 [2] 1.19 mi (15:22 / mi) +3m 15:14 / mi
shoes: New Balance 1080 (4) (9)

Drills.
5 PM

Running 1:17:26 intensity: (41:12 @2) + (36:14 @3) 10.63 mi (7:17 / mi) +181m 6:55 / mi
ahr:128 max:144 shoes: New Balance 1080 (4) (9)

Nice and steady extended HFW. Chilly. Cold fingers.

Monday Feb 11, 2013 #

7 AM

Running 36:23 intensity: (36:09 @2) + (14 @3) 5.01 mi (7:15 / mi) +43m 7:04 / mi
ahr:113 max:130 shoes: New Balance 1080 (3) (9)

IW. Legs heavy from yesterday.
5 PM

Running 35:21 intensity: (21:44 @2) + (6:01 @3) + (1:45 @4) + (5:51 @5) 5.0 mi (7:04 / mi) +93m 6:41 / mi
ahr:131 max:182 shoes: New Balance 1080 (3) (9)

HFW. Feeling much more perky.
7 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Sunday Feb 10, 2013 #

8 AM

Running 2:44:03 intensity: (2:33:38 @2) + (7:06 @3) + (59 @4) + (2:20 @5) 20.63 mi (7:57 / mi) +195m 7:44 / mi
ahr:116 max:175 shoes: Mizuno Harrier

Partly for a change, and partly because of the weather forecast, we decided to head out east along the canal for our long run today. Met Paul at Victoria Quays and then we followed the canal past Meadowhall, through Rotherham and out the other side. Came back the same way, and then I ran with Paul to the bottom of Eccy Road before taking Hanover Way home.

Weather not as bad as forecast, a mixture between rain / sleet / snow. And I'd got myself well wrapped up today, with lots of layers on so nice and cosy. Quite wet and muddy underfoot.

Took on an energy gel and some lucozade at the turnaround point.

Saturday Feb 9, 2013 #

8 AM

Running 21:01 intensity: (15:12 @2) + (1:40 @3) + (2:05 @4) + (2:04 @5) 2.76 mi (7:37 / mi) +68m 7:04 / mi
ahr:124 max:167 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun. Bumped into Tom and Andy C in Broomhill and ran the last part with them.

Running 16:55 intensity: (57 @2) + (1:22 @3) + (14:36 @4) 3.1 mi (5:28 / mi) +53m 5:11 / mi
ahr:146 max:153 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 3rd place.

Good to be back under 17, but other than that nothing to write home about.

Running 41:23 intensity: (33:50 @2) + (7:33 @3) 5.59 mi (7:24 / mi) +147m 6:51 / mi
ahr:123 max:135 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. First bit with Jon X.
3 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Friday Feb 8, 2013 #

6 AM

Running 22:38 intensity: (22:32 @2) + (6 @3) 3.13 mi (7:14 / mi) +14m 7:08 / mi
ahr:113 max:132 shoes: New Balance 1080 (4) (9)

Home to Don Valley.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @60/70/70/70 kgs
Split squats FW 3x10 @40/40/40kg

3-way pull ups 6/6/6
Dips 8/8/8
8 AM

Running 14:55 intensity: (13:24 @2) + (1:31 @3) 2.03 mi (7:22 / mi) +29m 7:03 / mi
ahr:122 max:133 shoes: New Balance 1080 (4) (9)

Don Valley to work.
5 PM

Running 36:53 intensity: (35:10 @2) + (1:43 @3) 5.0 mi (7:23 / mi) +95m 6:58 / mi
ahr:121 max:138 shoes: New Balance 1080 (4) (9)

HFW via Tesco.

Thursday Feb 7, 2013 #

7 AM

Running 54:29 intensity: (32:15 @2) + (17:26 @3) + (1:10 @4) + (3:38 @5) 7.62 mi (7:09 / mi) +109m 6:51 / mi
ahr:128 max:174 shoes: New Balance 1080 (4) (9)

Extended IW.
5 PM

Running 35:12 intensity: (25:28 @2) + (6:44 @3) + (1:23 @4) + (1:37 @5) 5.0 mi (7:02 / mi) +86m 6:41 / mi
ahr:128 max:171 shoes: New Balance 1080 (4) (9)

HFW.

Wednesday Feb 6, 2013 #

6 AM

Running 23:30 intensity: (19:55 @2) + (2:18 @3) + (1:07 @4) + (10 @5) 3.14 mi (7:29 / mi) +16m 7:22 / mi
ahr:118 max:155 shoes: Asics Gel Hyperspeed (3) (8.5)

Home to Don Valley.

Running 18:55 intensity: (2:02 @2) + (9:34 @3) + (7:19 @4) 3.14 mi (6:02 / mi) +12m 5:58 / mi
ahr:141 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

That felt tough, and was slow. I'm hoping it was the wind.

Running 16:49 intensity: (11:03 @2) + (2:21 @3) + (3:25 @4) 2.21 mi (7:36 / mi) +4m 7:34 / mi
ahr:125 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

Onto the track and then 4*400m with 400m jog recovery. 78, 78, 77, 77. A shock to the system to be running quick (ish) on the track.

Running 15:25 intensity: (8:52 @2) + (6:33 @3) 2.06 mi (7:28 / mi) +29m 7:09 / mi
ahr:127 max:137 shoes: Asics Gel Hyperspeed (3) (8.5)

Don Valley to work.
7 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Tuesday Feb 5, 2013 #

5 PM

Running 1:13:33 intensity: (30:52 @2) + (38:34 @3) + (20 @4) + (3:47 @5) 10.08 mi (7:18 / mi) +166m 6:56 / mi
ahr:130 max:173 shoes: New Balance 1080 (3) (9)

Extended HFW. Rather inclement weather conditions, and pretty much all into the wind.

Monday Feb 4, 2013 #

6 AM

Running 46:31 intensity: (36:31 @2) + (5:33 @3) + (1:29 @4) + (2:58 @5) 6.23 mi (7:28 / mi) +172m 6:53 / mi
ahr:124 max:177 shoes: New Balance 1080 (4) (9)

Before work.
6 PM

Strength & conditioning 35:00 [3]

Core, strength and stretching.

Sunday Feb 3, 2013 #

8 AM

Running 2:50:44 intensity: (2:40:46 @2) + (9:58 @3) 20.17 mi (8:28 / mi) +611m 7:44 / mi
ahr:112 max:139 shoes: Mizuno Harrier

Another good, tough, long run with Paul. Up the parks to Ringinglow, across the Roman Road to Fox House, down the road for a bit and then back across Burbage to Burbage Bridge. Stanage Edge, Stanedge Pole and a slightly convoluted route back down the parks to get over 20 miles.

I didn't think the conditions could be any worse than a couple of weeks ago, but it was pretty horrible across the Roman Road with a very strong cold wind and driving rain.

Fuel: caffeinated gel after 10 miles, and lucozade roughly every 30 minutes.

Saturday Feb 2, 2013 #

8 AM

Running 19:33 intensity: (18:31 @2) + (1:00 @3) + (2 @4) 2.65 mi (7:23 / mi) +71m 6:49 / mi
ahr:118 max:148 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 17:16 intensity: (2:35 @2) + (6:07 @3) + (8:34 @4) 3.08 mi (5:36 / mi) +47m 5:21 / mi
ahr:144 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 1st place.

A tired and slightly hungover effort this morning. Ran just hard enough to win, and was actually a little faster than I thought I was going to be.

Running 40:12 [2] 5.43 mi (7:24 / mi) +143m 6:50 / mi
ahr:121 max:129 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. Ran out of energy and ground to a halt.

Friday Feb 1, 2013 #

6 AM

Running 21:41 intensity: (14:13 @2) + (2:08 @3) + (2:43 @4) + (2:37 @5) 3.0 mi (7:14 / mi) +14m 7:07 / mi
ahr:127 max:178 shoes: New Balance 1080 (4) (9)

Home to Don Valley.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @60/60/70/70 kgs
Split squats FW 3x10 @40/40/50kg

3-way pull ups 6/6/6
Dips 8/8/8
8 AM

Running 14:47 intensity: (10:03 @2) + (3:26 @3) + (1:07 @4) + (11 @5) 2.03 mi (7:17 / mi) +29m 6:58 / mi
ahr:128 max:159 shoes: New Balance 1080 (4) (9)

Don Valley to work.
4 PM

Running 35:12 intensity: (23:59 @2) + (9:58 @3) + (46 @4) + (29 @5) 5.0 mi (7:02 / mi) +85m 6:41 / mi
ahr:128 max:158 shoes: New Balance 1080 (4) (9)

HFW.
5 PM

Strength & conditioning 20:00 [3]

Core and strength work.

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