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

Training Log Archive: MikeS

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running46 45:31:11 368.06(7:25) 592.34(4:37) 7837
  Weights8 8:00:00
  Total54 53:31:11 368.06 592.34 7837

«»
3:23
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Feb 28, 2017 #

7 AM

Running 40:31 intensity: (9:30 @1) + (14:55 @2) + (14:21 @3) + (1:45 @4) 5.44 mi (7:27 / mi) +163m 6:49 / mi
ahr:121 max:149 shoes: New Balance 1080 (15) (9)

Abbey Lane loop. Legs feeling better after a massage last night.
4 PM

Running 46:32 intensity: (12:13 @1) + (22:31 @2) + (5:52 @3) + (28 @4) + (5:28 @5) 6.46 mi (7:12 / mi) +191m 6:36 / mi
ahr:124 max:173 shoes: New Balance 1080 (15) (9)

To my parents and back, still just taking it easy after the weekend.

Monday Feb 27, 2017 #

Note

Latest 10in10 blog: https://mikesprot10in10.wordpress.com/2017/02/26/d...
6 AM

Running 5:28 [1] 0.64 mi (8:32 / mi) +13m 8:02 / mi
ahr:98 max:110 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 53:24 intensity: (23:35 @1) + (24:19 @2) + (5:30 @3) 7.0 mi (7:38 / mi) +198m 7:01 / mi
ahr:114 max:129 shoes: New Balance 1080 (15) (9)

Home from gym.

Sunday Feb 26, 2017 #

9 AM

Running 3:23:06 intensity: (5:04 @1) + (58:25 @2) + (2:16:57 @3) + (2:28 @4) + (12 @5) 25.9 mi (7:51 / mi) +781m 7:10 / mi
ahr:129 max:151 shoes: Hoka Challenger (9)

Bolton Abbey trail marathon day 2 - 2nd place.

Ran exactly the same time as yesterday! Really pleased with that as was expecting to be slower.
C • Really? 5

Saturday Feb 25, 2017 #

9 AM

Running 3:23:06 intensity: (2:01 @1) + (11:09 @2) + (2:45:32 @3) + (15:55 @4) + (8:29 @5) 25.95 mi (7:50 / mi) +794m 7:09 / mi
ahr:136 max:177 shoes: Hoka Challenger (9)

Bolton Abbey trail marathon day 1 - 1st place.

A tough, hilly and muddy three lap route. Much more testing than I was expecting. Slowed a bit on the second half of the last lap, but that was partly a conscious decision with one eye on tomorrow when I do exactly the same thing again!

Friday Feb 24, 2017 #

7 AM

Running 57:08 intensity: (2:38 @1) + (32:47 @2) + (16:14 @3) + (43 @4) + (4:46 @5) 8.03 mi (7:07 / mi) +121m 6:48 / mi
ahr:126 max:167

Thursday Feb 23, 2017 #

6 AM

Running 5:23 intensity: (1:16 @1) + (12 @2) + (10 @3) + (24 @4) + (3:21 @5) 0.65 mi (8:17 / mi) +19m 7:35 / mi
ahr:143 max:175 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 49:41 intensity: (3:17 @1) + (22:01 @2) + (16:39 @3) + (1:56 @4) + (5:48 @5) 6.49 mi (7:39 / mi) +155m 7:08 / mi
ahr:129 max:164 shoes: New Balance 1080 (14) (9)

Parks with Paul.

Wednesday Feb 22, 2017 #

6 AM

Running 5:26 intensity: (4:00 @1) + (24 @2) + (1:02 @3) 0.64 mi (8:29 / mi) +22m 7:41 / mi
ahr:95 max:133 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 35:42 intensity: (3:50 @1) + (15:35 @2) + (16:17 @3) 5.05 mi (7:04 / mi) +58m 6:50 / mi
ahr:124 max:139 shoes: New Balance 1080 (15) (9)

Gym to work.
5 PM

Running 44:15 intensity: (6:58 @1) + (19:59 @2) + (17:18 @3) 5.88 mi (7:32 / mi) +191m 6:50 / mi
ahr:123 max:136 shoes: New Balance 1080 (15) (9)

HFW.

Tuesday Feb 21, 2017 #

Note
(rest day)

Training fail today, had my first motivation wipe out of this block. Feeling tired and listening to my body. Got back to back marathons this weekend so need to be fresh for those.

Monday Feb 20, 2017 #

7 AM

Running 41:31 intensity: (17:26 @1) + (15:22 @2) + (8:43 @3) 5.47 mi (7:35 / mi) +155m 6:59 / mi
ahr:114 max:132 shoes: New Balance 1080 (15) (9)

Abbey Lane loop.
4 PM

Running 45:50 intensity: (14:00 @1) + (22:46 @2) + (8:18 @3) + (46 @4) 6.03 mi (7:36 / mi) +134m 7:07 / mi
ahr:119 max:149 shoes: Hoka Challenger (9)

Forge Dam.

Sunday Feb 19, 2017 #

8 AM

Running 2:55:08 intensity: (18:36 @1) + (1:16:32 @2) + (1:20:00 @3) 23.54 mi (7:26 / mi) +660m 6:51 / mi
ahr:124 max:139 shoes: New Balance 1080 (14) (9)

Took on the hilly route for day two of the big weekend and the run that would take me over the 100 miles for the week. Before setting off I was a little concerned based on being a bit tired yesterday, but actually felt nice and strong today. Just stiffened up a bit right at the end from the long downhill section.

Saturday Feb 18, 2017 #

7 AM

Running 2:29:22 intensity: (3:04 @1) + (14:31 @2) + (2:05:33 @3) + (34 @4) + (5:40 @5) 20.77 mi (7:11 / mi) +258m 6:55 / mi
ahr:131 max:164 shoes: New Balance 1080 (14) (9)

Bit of a struggle this morning, tired from yesterday and a big week so far, but moving quicker than I thought so can't complain too much.

Friday Feb 17, 2017 #

7 AM

Running 1:03:49 intensity: (3:40 @1) + (13:18 @2) + (15:46 @3) + (20:06 @4) + (10:59 @5) 9.55 mi (6:41 / mi) +54m 6:34 / mi
ahr:138 max:167 shoes: Adidas Adizero Boost (9)

Track session with Paul. 5 * 2k, same as last Friday, but on average 5 seconds per rep quicker. 7.03, 7.08, 7.06, 7.08, 7.00.

Thursday Feb 16, 2017 #

6 AM

Running 5:29 intensity: (2:46 @1) + (48 @2) + (1:23 @3) + (26 @4) + (6 @5) 0.66 mi (8:19 / mi) +18m 7:39 / mi
ahr:109 max:153 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 28:19 intensity: (2:04 @1) + (14:20 @2) + (11:55 @3) 3.96 mi (7:09 / mi) +47m 6:54 / mi
ahr:124 max:139 shoes: New Balance 1080 (15) (9)

Gym to work.
5 PM

Running 46:30 intensity: (1:31 @1) + (14:04 @2) + (26:38 @3) + (14 @4) + (4:03 @5) 6.14 mi (7:34 / mi) +111m 7:10 / mi
ahr:130 max:173 shoes: New Balance 1080 (15) (9)

HFW.

Wednesday Feb 15, 2017 #

7 AM

Running 44:12 intensity: (2:04 @1) + (9:26 @2) + (26:44 @3) + (1:35 @4) + (4:23 @5) 5.97 mi (7:24 / mi) +102m 7:02 / mi
ahr:133 max:169 shoes: New Balance 1080 (14) (9)

IW.
5 PM

Running 52:17 intensity: (3:06 @1) + (14:54 @2) + (34:17 @3) 6.96 mi (7:31 / mi) +200m 6:54 / mi
ahr:127 max:140 shoes: New Balance 1080 (14) (9)

HFW.

Tuesday Feb 14, 2017 #

6 PM

Running 2:02 [1] 0.26 mi (7:50 / mi)
ahr:82 max:87 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:01:02 intensity: (2:44 @1) + (45 @2) + (18:24 @3) + (27:14 @4) + (11:55 @5) 10.02 mi (6:05 / mi) +52m 6:00 / mi
ahr:143 max:153 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten.

Running 8:58 intensity: (6 @1) + (7:56 @2) + (56 @3) 1.04 mi (8:37 / mi) +6m 8:28 / mi
ahr:124 max:128 shoes: Asics DS Trainer 19 (8.5) (3)

WD.

Monday Feb 13, 2017 #

6 AM

Running 5:32 intensity: (2:23 @1) + (6 @2) + (33 @3) + (35 @4) + (1:55 @5) 0.64 mi (8:39 / mi) +14m 8:06 / mi
ahr:121 max:156 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 29:01 intensity: (6:10 @1) + (13:43 @2) + (7:18 @3) + (1:50 @4) 4.0 mi (7:15 / mi) +48m 7:00 / mi
ahr:121 max:148 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 51:15 intensity: (2:12 @1) + (25:15 @2) + (17:33 @3) + (24 @4) + (5:51 @5) 7.0 mi (7:19 / mi) +113m 6:58 / mi
ahr:130 max:178 shoes: New Balance 1080 (14) (9)

HFW.

Sunday Feb 12, 2017 #

8 AM

Running 1:29:42 intensity: (22:06 @1) + (49:13 @2) + (18:23 @3) 11.71 mi (7:40 / mi) +377m 6:58 / mi
ahr:119 max:141 shoes: Hoka Challenger (9)

Put my sensible hat on and decided to give the group Derwent run a miss and do my own thing so I could be flexible on pace and distance. Went and found some snow and tried out my new Hoka Challengers. They were really good.

Saturday Feb 11, 2017 #

7 AM

Running 3:09:21 intensity: (5:02 @1) + (55:10 @2) + (2:09:09 @3) 26.23 mi (7:13 / mi) +315m 6:58 / mi
ahr:128 max:139 shoes: New Balance 1080 (14) (9)

Cold and wet solo marathon. Lots of layers and man suit firmly zipped up. Actually felt pretty good considering the conditions and yesterday's session.

Friday Feb 10, 2017 #

7 AM

Running 1:03:36 intensity: (3:24 @1) + (13:15 @2) + (13:57 @3) + (16:22 @4) + (16:38 @5) 9.41 mi (6:46 / mi) +48m 6:39 / mi
ahr:138 max:165 shoes: Adidas Adizero Boost (9)

Run to track and then 5 * 2k off 400m jog recovery. Times of 7:08, 7:14, 7:09, 7:12, 7:07. Was a bit apprehensive about this session beforehand but got it done, much easier with company, and sharing the lead and the rather cold breeze on the home straight. Then back to work.

Running 11:50 intensity: (1:04 @1) + (8:20 @2) + (2:26 @3) 1.58 mi (7:29 / mi) +17m 7:15 / mi
ahr:121 max:129 shoes: Adidas Adizero Boost (9)

Took Emma's car to the garage and then ran back to work.

Thursday Feb 9, 2017 #

6 AM

Running 27:36 intensity: (4:34 @1) + (7:18 @2) + (3:06 @3) + (1:06 @4) + (11:32 @5) 3.47 mi (7:57 / mi) +75m 7:27 / mi
ahr:137 max:170 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 5:32 intensity: (42 @1) + (26 @2) + (38 @3) + (23 @4) + (3:23 @5) 0.66 mi (8:23 / mi) +24m 7:31 / mi
ahr:141 max:157 shoes: New Balance 1080 (14) (9)

Home from gym.

Wednesday Feb 8, 2017 #

7 AM

Running 48:28 intensity: (10:45 @1) + (33:47 @2) + (3:56 @3) 6.12 mi (7:55 / mi) +144m 7:23 / mi
ahr:117 max:140 shoes: New Balance 1080 (14) (9)

Wednesday recovery 1 with Rob. Great to catch up and run together for the first time in ages!
4 PM

Running 54:42 intensity: (39:44 @1) + (10:37 @2) + (4:21 @3) 6.59 mi (8:18 / mi) +248m 7:26 / mi
ahr:109 max:138 shoes: New Balance 1080 (14) (9)

Wednesday recovery 2 with Paul and Bob.

Tuesday Feb 7, 2017 #

7 AM

Running 31:52 intensity: (14:39 @1) + (10:53 @2) + (3:01 @3) + (2:37 @4) + (42 @5) 4.01 mi (7:57 / mi) +91m 7:25 / mi
ahr:117 max:157 shoes: New Balance 1080 (14) (9)

Easy parks.
6 PM

Running 2:02 intensity: (1:43 @1) + (19 @2) 0.26 mi (7:50 / mi)
ahr:101 max:118 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:01:14 intensity: (35 @1) + (24 @2) + (16:53 @3) + (43:22 @4) 10.02 mi (6:07 / mi) +60m 6:00 / mi
ahr:142 max:148 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten.

Running 8:19 intensity: (1:03 @1) + (6:41 @2) + (35 @3) 1.0 mi (8:19 / mi) +6m 8:10 / mi
ahr:122 max:127 shoes: Asics DS Trainer 19 (8.5) (3)

WD.

Monday Feb 6, 2017 #

6 AM

Running 5:34 intensity: (2:35 @1) + (13 @2) + (31 @3) + (1:00 @4) + (1:15 @5) 0.66 mi (8:26 / mi) +14m 7:55 / mi
ahr:118 max:158 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 28:31 intensity: (6:59 @1) + (16:16 @2) + (4:24 @3) + (45 @4) + (7 @5) 3.98 mi (7:10 / mi) +48m 6:54 / mi
ahr:119 max:151 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 34:43 intensity: (4:49 @1) + (20:35 @2) + (7:20 @3) + (1:04 @4) + (55 @5) 4.61 mi (7:32 / mi) +154m 6:49 / mi
ahr:121 max:158 shoes: New Balance 1080 (14) (9)

Home from work.

Sunday Feb 5, 2017 #

8 AM

Running 2:31:51 intensity: (14:10 @1) + (57:02 @2) + (1:18:48 @3) + (1:51 @4) 19.87 mi (7:39 / mi) +576m 7:01 / mi
ahr:126 max:144 shoes: New Balance 1080 (13) (9)

Lady bower variations with Paul.

Saturday Feb 4, 2017 #

7 AM

Running 2:29:37 intensity: (6:55 @1) + (49:07 @2) + (1:18:32 @3) + (15:03 @4) 20.34 mi (7:21 / mi) +382m 6:57 / mi
ahr:129 max:147 shoes: New Balance 1080 (14) (9)

Long run including parkrun after 13 miles. Would have liked to have been slightly quicker than 19.30 on the parkrun, but that's where I am. No food before or during this run so was feeling a bit spacey when I got home.

Friday Feb 3, 2017 #

7 AM

Running 38:27 intensity: (3:44 @1) + (12:34 @2) + (18:55 @3) + (23 @4) + (2:51 @5) 5.01 mi (7:40 / mi) +61m 7:24 / mi
ahr:128 max:169 shoes: New Balance 1080 (14) (9)

IW + 6 * strides.
4 PM

Running 34:39 intensity: (1:56 @1) + (12:37 @2) + (20:06 @3) 4.65 mi (7:27 / mi) +150m 6:46 / mi
ahr:127 max:141 shoes: New Balance 1080 (14) (9)

HFW.

Thursday Feb 2, 2017 #

7 AM

Running 53:19 intensity: (5:10 @1) + (17:03 @2) + (31:06 @3) 6.92 mi (7:42 / mi) +121m 7:19 / mi
ahr:127 max:141 shoes: New Balance 1080 (14) (9)

IW.
4 PM

Running 30:24 intensity: (3:05 @1) + (12:29 @2) + (14:50 @3) 3.95 mi (7:42 / mi) +129m 6:59 / mi
ahr:124 max:139 shoes: New Balance 1080 (14) (9)

Work to gym.
5 PM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
6 PM

Running 5:27 intensity: (45 @1) + (2:25 @2) + (2:17 @3) 0.66 mi (8:16 / mi) +25m 7:23 / mi
ahr:123 max:132 shoes: New Balance 1080 (14) (9)

Home from gym.

Wednesday Feb 1, 2017 #

9 AM

Running 44:26 intensity: (1:53 @1) + (2:44 @2) + (34:55 @3) + (1:00 @4) + (3:54 @5) 6.22 mi (7:09 / mi) +94m 6:49 / mi
ahr:134 max:173 shoes: New Balance 1080 (14) (9)

Abbeydale Road out and back. Feeling a bit rubbish after my day off.

« Earlier | Later »