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Training Log Archive: MikeS

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Running41 41:38:48 329.25(7:35) 529.87(4:43) 6540
  Strength & conditioning10 5:05:00
  Total51 46:43:48 329.25 529.87 6540

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Saturday Feb 28, 2015 #

7 AM

Running 1:21:57 intensity: (52:55 @2) + (8:31 @3) + (16:04 @4) + (4:27 @5) 11.16 mi (7:21 / mi) +62m 7:13 / mi
ahr:126 max:168 shoes: Asics DS Trainer 19 (8.5)

Home to Woodbourn Road then 8*800m off 200m walk / jog recover with Paul. A strengthening wind down the back straight made it tougher as the session went on, but averaged under 2.40 which was the target.

Friday Feb 27, 2015 #

7 AM

Running 56:29 intensity: (50:33 @2) + (5:13 @3) + (42 @4) + (1 @5) 8.04 mi (7:01 / mi) +106m 6:45 / mi
ahr:120 max:157 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Feb 26, 2015 #

7 AM

Running 55:54 intensity: (29:49 @2) + (18:37 @3) + (3:40 @4) + (3:48 @5) 7.83 mi (7:08 / mi) +245m 6:30 / mi
ahr:130 max:175 shoes: New Balance 1080 (8) (9)

Uphill tempo with Paul from Hunters Bar to the top of Foxhall Lane. The lactic was kicking in right at the top.

Wednesday Feb 25, 2015 #

7 AM

Running 1:06:29 intensity: (51:51 @2) + (6:39 @3) + (3:18 @4) + (4:41 @5) 8.65 mi (7:41 / mi) +223m 7:07 / mi
ahr:123 max:184 shoes: New Balance 1080 (9) (9)

Netheredge Needles (7 hills) then home to pick up bag before running IW. Found it tough going on the reps but trying to push hard. Legs the limiting factor, HR not crazy high.
5 PM

Running 35:38 intensity: (34:39 @2) + (59 @3) 4.64 mi (7:40 / mi) +117m 7:07 / mi
ahr:116 max:133 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Feb 24, 2015 #

7 AM

Running 33:54 intensity: (33:48 @2) + (6 @3) 4.63 mi (7:19 / mi) +28m 7:11 / mi
ahr:111 max:136 shoes: New Balance 1080 (9) (9)

IW. With OJ for a little bit.
6 PM

Running 44:53 intensity: (44:52 @2) + (1 @3) 5.83 mi (7:42 / mi) +152m 7:07 / mi
ahr:115 max:130 shoes: New Balance 1080 (9) (9)

HFW. Legs still a bit tired from the weekend so no session today.

Monday Feb 23, 2015 #

7 AM

Running 43:53 intensity: (41:53 @2) + (1:57 @3) + (3 @4) 5.97 mi (7:21 / mi) +54m 7:09 / mi
ahr:115 max:145 shoes: New Balance 1080 (9) (9)

IW. Moving well but the wind was behind me.
5 PM

Running 35:08 intensity: (26:29 @2) + (5:13 @3) + (1:05 @4) + (2:21 @5) 4.59 mi (7:39 / mi) +114m 7:06 / mi
ahr:125 max:171 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 35:00 [3]

Strength and stretching in gym.

Sunday Feb 22, 2015 #

8 AM

Running 2:59:47 intensity: (2:15:25 @2) + (42:30 @3) + (1:52 @4) 21.28 mi (8:27 / mi) +796m 7:34 / mi
ahr:122 max:146 shoes: Scott Trabuco (9)

Grindleford Gallop recce number 2.

With Rich. Quicker this time but still at a nice conversational pace throughout. Three small navigation errors which were:

1. Missed the right turn in Great Longstone and ran down through the village before turning back.
2. Misjudged how far along the woods above Bakewell we had to run before dropping down into Chatsworth.
3. Ran the wrong side of the church in Edensor.

Think I've got the route properly in my head now.
C • Id quite like to run that route 2

Saturday Feb 21, 2015 #

8 AM

Running 22:44 intensity: (22:19 @2) + (25 @3) 3.06 mi (7:25 / mi) +72m 6:55 / mi
ahr:117 max:136 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:26 intensity: (1:52 @2) + (1:57 @3) + (13:37 @4) 3.07 mi (5:40 / mi) +45m 5:25 / mi
ahr:145 max:153 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 7th place.

Quick start (not from me) and I was a long way down the field after the first little loop. Passed a big pack just before the top lake and tried to push on up the second climb. Couple of people came past near the end. Time OK and heading in the right direction, not done one of these for a while. Pushed myself hard on tired legs.

Running 32:09 intensity: (25:45 @2) + (6:24 @3) 4.31 mi (7:28 / mi) +110m 6:55 / mi
ahr:122 max:136 shoes: Asics DS Trainer 19 (8.5)

Run home through parks and via Broomhill with Jon.

Friday Feb 20, 2015 #

7 AM

Running 57:46 intensity: (45:30 @2) + (4:04 @3) + (1:03 @4) + (7:09 @5) 8.02 mi (7:12 / mi) +106m 6:55 / mi
ahr:128 max:173 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. Feeling good at the start, but a bit tried by the end. Legs not too sore from the speedwork yesterday.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Feb 19, 2015 #

7 AM

Running 1:03:04 intensity: (42:59 @2) + (18:49 @3) + (1:16 @4) 7.88 mi (8:00 / mi) +27m 7:55 / mi
ahr:120 max:149 shoes: Asics DS Trainer 19 (8.5)

At Woodbourn Road with Paul. 2 mile tempo in 11.30, then 4*100,(100),200,(200) and then 4*150 accelerations. Trying to get a bit of speed back but I'm just so slow. Paul was miles ahead.

Wednesday Feb 18, 2015 #

7 AM

Running 44:48 intensity: (44:10 @2) + (38 @3) 5.97 mi (7:30 / mi) +58m 7:17 / mi
ahr:115 max:132 shoes: New Balance 1080 (9) (9)

Tired, post track plod IW. Andy C caught me at the top of Eccy Road and we ran together to just past the station. Both feeling tired, but chatting helped that part of the run go quicker.
5 PM

Running 36:12 intensity: (35:55 @2) + (17 @3) 4.64 mi (7:48 / mi) +118m 7:14 / mi
ahr:116 max:131 shoes: New Balance 1080 (9) (9)

Trudge HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Feb 17, 2015 #

7 AM

Running 34:11 [2] 4.59 mi (7:27 / mi) +16m 7:22 / mi
ahr:108 max:125 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 1:15:57 intensity: (37:44 @2) + (21:12 @3) + (14:48 @4) + (2:13 @5) 10.56 mi (7:12 / mi) +124m 6:56 / mi
ahr:131 max:161 shoes: Asics DS Trainer 19 (8.5)

Track. 6 * (600 / 100 jog / 400 / 200 jog). Working hard tonight, trying to keep somewhere close to my brother. The rest of the group I was with dropped out after five, so I was pleased that I ran the sixth on my own.

1.57 / 1.16
1.53 / 1.15
1.53 / 1.15
1.54 / 1.15
1.54 / 1.15
1.55 / 1.13

Plus run from work to track and then home afterwards.

Monday Feb 16, 2015 #

7 AM

Running 45:19 intensity: (45:18 @2) + (1 @3) 5.97 mi (7:35 / mi) +57m 7:22 / mi
ahr:107 max:123 shoes: New Balance 1080 (9) (9)

IW.
6 PM

Running 35:35 intensity: (35:26 @2) + (9 @3) 4.61 mi (7:43 / mi) +118m 7:09 / mi
ahr:113 max:131

HFW.

Sunday Feb 15, 2015 #

8 AM

Running 2:12:48 intensity: (1:17:03 @2) + (55:28 @3) + (17 @4) 19.01 mi (6:59 / mi) +253m 6:42 / mi
ahr:126 max:145 shoes: Asics DS Trainer 19 (8.5)

Out to Attercliffe and then on the tempo loop I did 3 * 2 miles @ MP with 1 mile @ MP + 1 between. Then came home the slightly longer way up Eccy Road. The MP sections got progressively slightly faster. They felt harder than they should, but the HR wasn't far off where I'd expect it to be.
C • Oh to be 10 years younger 2

Saturday Feb 14, 2015 #

7 AM

Running 31:44 intensity: (31:19 @2) + (25 @3) 4.11 mi (7:43 / mi) +41m 7:30 / mi
ahr:112 max:134 shoes: Asics DS Trainer 19 (8.5)

To Woodbourn Road.

Running 32:24 intensity: (11:40 @2) + (8:44 @3) + (12:00 @4) 4.82 mi (6:43 / mi) +3m 6:43 / mi
ahr:132 max:149 shoes: Asics DS Trainer 19 (8.5)

Track with Paul. 5 * 1200m off 400m jog recovery. Times of 4.03, 4.03, 4.01, 4.03, 4.03. Consistent if not quick.

Running 17:44 [2] 2.02 mi (8:46 / mi) +27m 8:25 / mi
ahr:110 max:121 shoes: Asics DS Trainer 19 (8.5)

Warm down with Paul.

Friday Feb 13, 2015 #

7 AM

Running 45:45 intensity: (39:59 @2) + (5:14 @3) + (32 @4) 6.22 mi (7:21 / mi) +95m 7:01 / mi
ahr:117 max:153 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.
6 PM

Strength & conditioning 30:00 [3]

Gym faffing.

Thursday Feb 12, 2015 #

7 AM

Running 53:11 intensity: (52:32 @2) + (39 @3) 7.08 mi (7:31 / mi) +72m 7:17 / mi
ahr:113 max:130 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 42:01 intensity: (22:30 @2) + (19:11 @3) + (20 @4) 5.86 mi (7:10 / mi) +152m 6:38 / mi
ahr:126 max:145 shoes: New Balance 1080 (9) (9)

HFW with 10 * 2/1. It was hard to get my HR up with a rucsac on.
C • ? 1

Wednesday Feb 11, 2015 #

7 AM

Running 45:03 intensity: (42:47 @2) + (51 @3) + (40 @4) + (45 @5) 5.95 mi (7:34 / mi) +57m 7:21 / mi
ahr:116 max:162 shoes: New Balance 1080 (9) (9)

IW. Glutes sore.
5 PM

Running 36:08 intensity: (33:37 @2) + (2:14 @3) + (17 @4) 4.62 mi (7:49 / mi) +117m 7:15 / mi
ahr:118 max:149 shoes: New Balance 1080 (9) (9)

HFW. Glutes still sore.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Feb 10, 2015 #

7 AM

Running 40:07 [2] 5.26 mi (7:37 / mi) +80m 7:17 / mi
ahr:110 max:127 shoes: New Balance 1080 (9) (9)

Out to Millhouses Park, a lap of the park and then back.
6 PM

Running 49:20 intensity: (23:25 @2) + (14:49 @3) + (4:54 @4) + (6:12 @5) 6.41 mi (7:42 / mi) +287m 6:45 / mi
ahr:130 max:198 shoes: New Balance 1080 (9) (9)

Brincliffe Spirals, courtesy of OJ.

Ten hills of varying lengths and gradients. Good session. Considering I've lived in the area for 20 months I've done a pretty poor job of exploring as virtually all the hills were new to me.
C • Like 1

Monday Feb 9, 2015 #

7 AM

Running 41:56 [2] 5.5 mi (7:38 / mi) +127m 7:07 / mi
ahr:111 max:126 shoes: New Balance 1080 (9) (9)

Abbey Lane loop. Only a few icy patches left.
5 PM

Running 39:33 intensity: (35:55 @2) + (3:09 @3) + (29 @4) 5.08 mi (7:47 / mi) +128m 7:13 / mi
ahr:112 max:152 shoes: New Balance 1080 (9) (9)

Leg stretch enjoying the lighter evenings.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Feb 8, 2015 #

9 AM

Running 2:31:22 intensity: (2:11:12 @2) + (20:10 @3) 20.14 mi (7:31 / mi) +500m 6:59 / mi
ahr:120 max:139 shoes: New Balance 1080 (9) (9)

Hilly long road run today. Found it tough towards the end, form was slipping a bit in the last couple of miles. Maybe some tiredness in the legs from yesterday's tempo. Cracking morning, bit warmer than recently and only a few icy patches. Now for an afternoon at the cinema.

Saturday Feb 7, 2015 #

8 AM

Running 1:22:47 intensity: (31:24 @2) + (51:14 @3) + (4 @4) + (5 @5) 12.08 mi (6:51 / mi) +314m 6:20 / mi
ahr:128 max:157 shoes: New Balance 1080 (9) (9)

Hilly tempo on the Sheffield half marathon route. It's a long drag from Hunters Bar to Ringinglow, especially early in the morning when you haven't woken up.

Friday Feb 6, 2015 #

8 AM

Running 29:45 intensity: (16:25 @2) + (6:16 @3) + (3:33 @4) + (3:31 @5) 4.03 mi (7:23 / mi) +12m 7:19 / mi
ahr:129 max:193 shoes: New Balance 1080 (9) (9)

Garage to work.
5 PM

Running 47:00 [2] 6.09 mi (7:43 / mi) +162m 7:08 / mi
ahr:111 max:125 shoes: New Balance 1080 (9) (9)

Home from Emma's work.

Thursday Feb 5, 2015 #

5 PM

Running 1:14:11 intensity: (1:05:07 @2) + (9:04 @3) 10.29 mi (7:13 / mi) +205m 6:47 / mi
ahr:119 max:144 shoes: New Balance 1080 (9) (9)

Out throught Totley until the street lights ran out, then back again. The ice has given quite a bit today and there were only a few patches where I was sliding around. Felt much better for getting out after feeling tired all day.

Wednesday Feb 4, 2015 #

7 AM

Running 45:40 intensity: (40:33 @2) + (3:32 @3) + (1:30 @4) + (5 @5) 6.22 mi (7:21 / mi) +95m 7:01 / mi
ahr:116 max:155 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. Fed up of the ice now, and looking at the weather forecast it's not going to shift for a few more days.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Feb 3, 2015 #

7 AM

Running 42:40 intensity: (37:02 @2) + (4:15 @3) + (52 @4) + (31 @5) 5.51 mi (7:45 / mi) +127m 7:14 / mi
ahr:116 max:157 shoes: New Balance 1080 (9) (9)

Abbey Lane loop. Misjudged how icy it still was up on Eccy Road and had to spend a lot of time running in the road, much to the annoyance of the motorists.
5 PM

Running 40:03 intensity: (27:47 @2) + (11:25 @3) + (31 @4) + (20 @5) 5.83 mi (6:52 / mi)
ahr:122 max:156 shoes: Asics DS Trainer 19 (8.5)

Treadmill bashing to avoid the ice. 10 * 2min / 1min at marathon pace as that was as fast as the treadmill went.

Monday Feb 2, 2015 #

7 AM

Running 45:25 [2] 6.01 mi (7:33 / mi) +58m 7:20 / mi
ahr:108 max:122 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 35:46 intensity: (35:19 @2) + (27 @3) 4.64 mi (7:42 / mi) +109m 7:11 / mi
ahr:114 max:134 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Feb 1, 2015 #

8 AM

Running 3:17:12 intensity: (2:52:40 @2) + (24:32 @3) 21.15 mi (9:19 / mi) +771m 8:23 / mi
ahr:116 max:141 shoes: VJ Integrator (8.5)

Grindleford Gallop recce.

That was great fun, but tough. Five of us headed out to run the gallop route - me, Doug, Steve, Tom and Sally. The snow wasn't as bad as we feared, the section across Longstone moor was deep but that was replaced by either compact snow or ice on the more used sections. Still made it slower and more energy sapping than if it was snow free. It's a good route, with three climbs and some quick running in between. My legs were feeling strong, almost getting better as time went on, and I was able to push on up the last climb out of Baslow. Tiring a bit by the end, but still moving well.

Also entered Three Peaks.

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