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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  Running44 34:30:34 267.99 431.29 4845
  Strength & conditioning7 7:00:00
  Weights1 1:00:00
  Total52 42:30:34 267.99 431.29 4845

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Monday Feb 29, 2016 #

5 PM

Running 50:37 intensity: (6:14 @1) + (14:36 @2) + (29:47 @3) 7.09 mi (7:09 / mi) +41m 7:01 / mi
ahr:126 max:138

Sunday Feb 28, 2016 #

7 AM

Running 2:56:53 intensity: (13:04 @1) + (37:05 @2) + (1:46:52 @3) + (19:04 @4) + (48 @5) 20.83 mi (8:29 / mi) +801m 7:35 / mi
ahr:130 max:153 shoes: New Balance 1080 (11) (9)

Grindleford Gallop rec. with Steve and Tom. This was the big test for the heel, and it passed with the help of the taping Dave did on Friday. It was my left hamstring which was causing the issues by the end. Running well until about two hours 30 then started to tire. Also came down the last descent really tentatively to protect myself.

Saturday Feb 27, 2016 #

8 AM

Running 54:40 intensity: (12:24 @1) + (34:40 @2) + (7:36 @3) 6.91 mi (7:55 / mi) +163m 7:22 / mi
ahr:118 max:134 shoes: New Balance 1080 (12) (9)

After seeing Dave about my heel last night, I made the decision to miss the National XC. I didn't want to aggravate my heel. Went and spectated instead. The course might have allowed me to run in hindsight, but still probably the right choice.

Friday Feb 26, 2016 #

6 AM

Running 5:17 [1] 0.65 mi (8:08 / mi) +10m 7:45 / mi
ahr:104 max:114 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 3, Session 2, Week 2).
8 AM

Running 14:04 intensity: (4:27 @1) + (6:22 @2) + (3:15 @3) 1.85 mi (7:36 / mi) +57m 6:56 / mi
ahr:117 max:133 shoes: New Balance 1080 (12) (9)

Home from gym.

Thursday Feb 25, 2016 #

7 AM

Running 55:07 intensity: (7:16 @1) + (15:03 @2) + (23:52 @3) + (3:01 @4) + (5:55 @5) 7.55 mi (7:18 / mi) +78m 7:04 / mi
ahr:129 max:172 shoes: New Balance 1080 (12) (9)

1 * tempo loop at threshold pace. Plan was for some 800s on the track afterwards but it was too icy.

Wednesday Feb 24, 2016 #

5 PM

Running 47:13 intensity: (10:48 @1) + (33:48 @2) + (2:37 @3) 6.12 mi (7:43 / mi) +101m 7:20 / mi
ahr:116 max:126 shoes: New Balance 1080 (12) (9)

Abbeydale Road out and back. Really struggling. Sore and tired.

Tuesday Feb 23, 2016 #

5 PM

Running 57:07 intensity: (16:22 @1) + (11:56 @2) + (14:46 @3) + (12:12 @4) + (1:51 @5) 8.11 mi (7:03 / mi) +21m 6:59 / mi
ahr:127 max:152 shoes: Adidas Adizero Boston 4M (9)

Track. 6 * 600m (100m) 400m (200m). Got all the 600s under 2 minutes and the 400s under 80 which was the aim. Heel sore by the end.

Monday Feb 22, 2016 #

6 AM

Running 5:17 intensity: (4:50 @1) + (9 @2) + (18 @3) 0.68 mi (7:46 / mi) +11m 7:25 / mi
ahr:105 max:116 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 3, Session 1, Week 3).
8 AM

Running 27:20 intensity: (3:48 @1) + (8:59 @2) + (14:33 @3) 3.98 mi (6:52 / mi) +17m 6:47 / mi
ahr:125 max:139 shoes: New Balance 1080 (12) (9)

Gym to work.
5 PM

Running 31:07 intensity: (2:26 @1) + (7:24 @2) + (21:17 @3) 4.42 mi (7:02 / mi) +103m 6:34 / mi
ahr:127 max:138 shoes: New Balance 1080 (12) (9)

First part of home from work.

Running 3:06 intensity: (41 @1) + (2:22 @2) + (3 @3) 0.33 mi (9:24 / mi) +24m 7:40 / mi
ahr:116 max:125 shoes: New Balance 1080 (12) (9)

Second part.

Sunday Feb 21, 2016 #

8 AM

Running 1:32:34 intensity: (17:46 @1) + (47:02 @2) + (24:01 @3) + (3:45 @4) 11.87 mi (7:48 / mi) +317m 7:12 / mi
ahr:122 max:146

Saturday Feb 20, 2016 #

8 AM

Running 49:46 intensity: (6:24 @1) + (6:58 @2) + (36:24 @3) 7.07 mi (7:03 / mi) +102m 6:44 / mi
ahr:128 max:141

Friday Feb 19, 2016 #

6 AM

Running 5:36 intensity: (5:34 @1) + (2 @3) 0.67 mi (8:21 / mi) +11m 7:57 / mi
ahr:104 max:115

Running 28:48 intensity: (5:59 @1) + (14:06 @2) + (8:43 @3) 3.95 mi (7:17 / mi) +27m 7:08 / mi
ahr:120 max:135

7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 3, Session 2, Week 2).
5 PM

Running 33:26 intensity: (1:42 @1) + (3:36 @2) + (28:08 @3) 4.66 mi (7:10 / mi) +125m 6:37 / mi
ahr:130 max:141

Thursday Feb 18, 2016 #

7 AM

Running 32:04 intensity: (6:21 @1) + (11:44 @2) + (13:59 @3)
ahr:122 max:141

Wednesday Feb 17, 2016 #

6 AM

Running 5:36 intensity: (3:14 @1) + (1:06 @2) + (1:16 @3) 0.67 mi (8:23 / mi) +11m 8:00 / mi
ahr:112 max:135

7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 3, Session 1, Week 2).
8 AM

Running 1:11:28 intensity: (14:10 @1) + (23:40 @2) + (33:38 @3) 9.13 mi (7:50 / mi) +262m 7:11 / mi
ahr:123 max:140

Tuesday Feb 16, 2016 #

6 AM

Running 32:49 intensity: (20:53 @1) + (10:10 @2) + (1:46 @3) 4.05 mi (8:06 / mi) +100m 7:32 / mi
ahr:111 max:126 shoes: New Balance 1080 (12) (9)

Parks easy. Heel niggling, body tired. Going to give track a miss tonight to try and get everything better.

Monday Feb 15, 2016 #

6 AM

Running 5:50 intensity: (5:20 @1) + (15 @2) + (15 @3) 0.66 mi (8:50 / mi) +10m 8:26 / mi
ahr:103 max:117 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 2, Session 2, Week 1).
8 AM

Running 29:10 intensity: (5:25 @1) + (16:01 @2) + (7:44 @3) 3.97 mi (7:21 / mi) +26m 7:12 / mi
ahr:120 max:135 shoes: New Balance 1080 (12) (9)

Gym to work.
5 PM

Running 35:32 intensity: (3:46 @1) + (20:04 @2) + (11:42 @3) 4.65 mi (7:39 / mi) +126m 7:03 / mi
ahr:123 max:136 shoes: New Balance 1080 (12) (9)

HFW.

Sunday Feb 14, 2016 #

10 AM

Running 6:48 intensity: (5:55 @1) + (46 @2) + (7 @3) 0.84 mi (8:03 / mi) +5m 7:54 / mi
ahr:100 max:126

Running race 1:22:00 intensity: (21 @1) + (15 @2) + (14:58 @3) + (1:06:02 @4) + (24 @5) 13.1 mi (6:16 / mi) +289m 5:52 / mi
ahr:144 max:151 shoes: New Balance 1080 (12) (9)

Liversedge half, 9th place.

I'm sure someone told me this was flat. It wasn't.

Running 3:42 intensity: (40 @1) + (3:02 @2) 0.43 mi (8:31 / mi) +2m 8:25 / mi
ahr:116 max:125

Saturday Feb 13, 2016 #

4 PM

Running 39:40 intensity: (5:20 @1) + (23:54 @2) + (10:26 @3) 5.22 mi (7:36 / mi) +121m 7:06 / mi
ahr:122 max:132

Friday Feb 12, 2016 #

7 AM

Running 40:14 intensity: (36:17 @1) + (2:53 @2) + (1:04 @3) 3.37 mi (11:57 / mi) +22m 11:43 / mi
ahr:101 max:122

Thursday Feb 11, 2016 #

7 AM

Running 1:52:51 intensity: (27:02 @1) + (18:45 @2) + (55:55 @3) + (11:09 @4) 15.91 mi (7:06 / mi) +198m 6:50 / mi
ahr:127 max:145

Wednesday Feb 10, 2016 #

6 AM

Running 1:00:48 intensity: (12:18 @1) + (41:31 @2) + (6:59 @3) 7.96 mi (7:38 / mi) +117m 7:18 / mi
ahr:118 max:133

6 PM

Running 27:45 intensity: (8:33 @1) + (8:55 @2) + (7:08 @3) + (40 @4) + (2:29 @5) 3.52 mi (7:53 / mi) +111m 7:11 / mi
ahr:122 max:164

7 PM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 3, Session 1, Week 1).
8 PM

Running 5:18 intensity: (1:12 @1) + (3:21 @2) + (45 @3) 0.66 mi (8:01 / mi) +32m 6:58 / mi
ahr:119 max:132

Tuesday Feb 9, 2016 #

7 AM

Running 29:40 intensity: (14:49 @1) + (13:27 @2) + (1:24 @3) 4.02 mi (7:22 / mi) +25m 7:14 / mi
ahr:113 max:128

5 PM

Running 11:30 intensity: (6:52 @1) + (3:49 @2) + (49 @3) 1.55 mi (7:26 / mi) +18m 7:11 / mi
ahr:112 max:122

Running 47:01 intensity: (9:53 @1) + (13:05 @2) + (12:03 @3) + (8:18 @4) + (3:42 @5) 6.75 mi (6:58 / mi) +51m 6:49 / mi
ahr:129 max:152

Monday Feb 8, 2016 #

6 AM

Running 32:34 intensity: (13:26 @1) + (16:23 @2) + (2:45 @3) 4.04 mi (8:04 / mi) +98m 7:30 / mi
ahr:114 max:127 shoes: New Balance 1080 (11) (9)

Parks recovery.
5 PM

Running 43:58 intensity: (31:27 @1) + (9:50 @2) + (2:41 @3) 4.14 mi (10:37 / mi) +14m 10:30 / mi
ahr:109 max:125 shoes: Asics DS Trainer 19 (8.5) (2)

Treadmill / drills / treadmill.

Sunday Feb 7, 2016 #

8 AM

Running 1:09:20 intensity: (2:41 @1) + (4:20 @2) + (1:02:19 @3) 10.1 mi (6:52 / mi) +161m 6:32 / mi
ahr:133 max:140 shoes: Asics DS Trainer 19 (8.5) (2)

Monsal Trail out. Messed up the foot pod settings so started a new session at the turnaround point.

Running 1:05:38 intensity: (20 @1) + (1:45 @2) + (1:03:33 @3) 10.12 mi (6:29 / mi) +19m 6:27 / mi
ahr:133 max:140 shoes: Asics DS Trainer 19 (8.5) (2)

Monsal Trail back. Struggling in the last few miles. Left hip tightened up and felt like I was just dragging my leg.

Saturday Feb 6, 2016 #

7 AM

Running 1:11:25 intensity: (20:33 @1) + (14:47 @2) + (18:30 @3) + (15:31 @4) + (2:04 @5) 8.47 mi (8:26 / mi) +184m 7:54 / mi
ahr:126 max:153 shoes: Adidas Adizero Boost (9)

Bingham Park reps with Paul. 5 * up and 5 * down. Wet and horrible. Paul wanted to bail after 8 but I persuaded him to complete the planned 10. Running OK, no pain from hamstring.

Friday Feb 5, 2016 #

6 AM

Running 5:40 [1] 0.65 mi (8:43 / mi) +18m 8:03 / mi
ahr:99 max:110 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session (Phase 2, Session 1, Week 6).
8 AM

Running 33:40 intensity: (3:51 @1) + (18:11 @2) + (11:38 @3) 4.37 mi (7:42 / mi) +107m 7:10 / mi
ahr:123 max:134 shoes: New Balance 1080 (12) (9)

Extended home from gym.

Thursday Feb 4, 2016 #

7 AM

Running 1:38:21 intensity: (22:06 @1) + (12:55 @2) + (35:50 @3) + (27:30 @4) 13.47 mi (7:18 / mi) +191m 7:00 / mi
ahr:129 max:147 shoes: Asics DS Trainer 19 (8.5) (2)

Out to Attercliffe and then 45 minutes at threshold pace (av HR 141). A little bit slower than last time I did this at 6.30 pace, covering 6.9 miles in the 45 minutes.

Wednesday Feb 3, 2016 #

5 PM

Running 1:04:49 intensity: (12:05 @1) + (45:13 @2) + (7:31 @3) 8.5 mi (7:38 / mi) +133m 7:16 / mi
ahr:119 max:130 shoes: New Balance 1080 (12) (9)

Abbeydale Road out and back plus an errand at the start.

Tuesday Feb 2, 2016 #

7 AM

Running 32:36 intensity: (14:06 @1) + (15:32 @2) + (2:58 @3) 3.96 mi (8:14 / mi) +92m 7:41 / mi
ahr:114 max:128 shoes: New Balance 1080 (12) (9)

Parks easy.
5 PM

Running 53:33 intensity: (14:29 @1) + (6:11 @2) + (12:34 @3) + (15:07 @4) + (5:12 @5) 6.73 mi (7:57 / mi) +49m 7:47 / mi
ahr:130 max:180 shoes: Adidas Adizero Boost (9)

Another tough and slow track session. 5 * 1200m starting every 6 minutes. Had planned on doing six but legs were dead after five. Don't seem to be making any progress on the track at the moment.

Monday Feb 1, 2016 #

6 AM

Running 5:48 intensity: (1:26 @1) + (6 @2) + (12 @3) + (11 @4) + (3:53 @5) 0.67 mi (8:40 / mi) +19m 7:57 / mi
ahr:135 max:163 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 2, Session 2, Week 5).
8 AM

Running 34:56 intensity: (3:45 @1) + (13:49 @2) + (17:22 @3) 4.39 mi (7:57 / mi) +106m 7:24 / mi
ahr:125 max:136 shoes: New Balance 1080 (12) (9)

Extended home from gym.
5 PM

Running 40:32 intensity: (7:47 @1) + (22:14 @2) + (4:48 @3) + (19 @4) + (5:24 @5) 5.18 mi (7:50 / mi) +121m 7:18 / mi
ahr:125 max:171 shoes: New Balance 1080 (12) (9)

Evening leg stretch.

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