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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2008:

activity # timemileskm+m
  Running16 14:15:34 110.54(7:44) 177.9(4:49)
  Road biking3 3:12:00
  Strength & conditioning2 1:50:00
  Spinning2 1:00:00
  Circuits2 1:00:00
  Total22 21:17:34 110.54 177.9

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Monday Sep 29, 2008 #

Spinning 30:00 [4]
shoes: Asics Gel 1120 (2)

First part of the session.

Circuits 30:00 [3]
shoes: Asics Gel 1120 (2)

And the second. Different instructor so different circuit session. Still tough though.

Sunday Sep 28, 2008 #

Running 1:13:24 [2] 13.8 km (5:19 / km)
shoes: Asics Gel Sensor (8.5)

Nice gentle run with Rich. He was feeling a bit hungover from Saturday night, and I wasn't feeling great so just a gentle trot. Stannington, Coppice Track, stables.

Saturday Sep 27, 2008 #

Note
(rest day)

Couldn't be bothered to do any exercise, but did walk up to Stanage Pole with Emma, then sat in the Three Merry Lads beer garden to make the most of the sun.

Friday Sep 26, 2008 #

Running 35:03 [3] 7.8 km (4:30 / km)
shoes: Asics Gel 1120 (2)

Run to work. Out for beers in the evening.

Thursday Sep 25, 2008 #

Running intervals 1:00:00 intensity: (45:00 @2) + (15:00 @5) 10.53 km (5:42 / km)
shoes: Asics Gel Sensor (8.5)

Track session. 10 * 400m with 200m walk / jog recovery. Ran them all pretty consistently. Rich G came down for his first track session ever, and seemed to quite enjoy it.

Wednesday Sep 24, 2008 #

Running 42:35 [3] 9.35 km (4:33 / km)
shoes: Asics Gel 1120 (2)

Went out at lunch and had an explore around Tinsley golf course and the hill behind my office. Nearly got hit by a golf ball, I don't think the golfer was aiming for me.

Tuesday Sep 23, 2008 #

Running 1:11:00 [3] 15.5 km (4:35 / km)
shoes: Asics Gel 1120 (2)

To and from work.

Monday Sep 22, 2008 #

Spinning 30:00 [4]
shoes: Asics Gel 1120 (2)

Part one of the Spin-Circuit session at the gym. 30 minutes on the spinning bike with no recoveries, managed to get a good sweat on.

Circuits 30:00 [3]
shoes: Asics Gel 1120 (2)

Part two of the Spin-Circuits session. 30 minutes of circuits, but concentrating on strength and conditioning. Various squats, vertical row, bicep work, chest press, dips and abs work amongst others. I think this should be a decent replacement for Rach's circuit session that I won't be able to go to anymore.

Sunday Sep 21, 2008 #

Road biking 1:49:00 [3]
shoes: Cycling shoes

I've not been out on my road bike anywhere near enough this summer, so made the most of the nice weather and went out for a spin. From Emma's out towards Baslow, climbed up above Curbar Gap, down into Curbar, up past the Grouse, Owler Bar, Barlow and back to Emma's. Route. Another great day to be out and about. Is summer here for one weekend?

Saturday Sep 20, 2008 #

Running 1:00:00 [3] 10.92 km (5:30 / km)
shoes: Asics Gel Sensor (8.5)

Run from Redmires with Rich. Up to the pole, along to High Neb, along the edge a bit further and then through the terrain to the conduit just past the 'Duck rescue hut'. Great day to be out, felt tired at the end even though we were only out for an hour.

Friday Sep 19, 2008 #

Note
(rest day)

Thursday Sep 18, 2008 #

Running intervals 50:00 intensity: (25:00 @2) + (25:00 @5) 10.1 km (4:57 / km)
shoes: Asics Gel-DS Racer VII

It was a nice evening, I managed to escape work early so a track session seemed the obvious choice. 4 * 200m, 3 * 300m, 2 * 400m, 1 * 600m, 2 * 400m, 3 * 300m, 4 * 200m. Certainly got my money's worth tonight. And I got to wear my new racing flats. They were nice.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Gel 1120 (2)

Warming up and down at the track.

Wednesday Sep 17, 2008 #

Running 1:08:14 [3] 15.5 km (4:24 / km)
shoes: Asics Gel 1120 (2)

To and from work.

Tuesday Sep 16, 2008 #

Running 1:13:53 [3] 16.1 km (4:35 / km)
shoes: Asics Gel 1120 (2)

Run to work, then from work to track (too late to do the session but thought I might get some company for the rest of the run home), then from track home with Camel and Little Rob.

Monday Sep 15, 2008 #

Running 41:12 [3] 9.4 km (4:23 / km)
shoes: Asics Gel 1120 (2)

My car had to go into the garage again, so from the garage to work and then back. Enjoyed running today, maybe I'm getting some motivation and focus back. Not enough to go to track though.

Road biking (Spinning) 40:00 [4]
shoes: Asics Gel 1120 (2)

By chance, I got to the gym just as a spinning session was starting and on a whim decided to take part. It's been a long time since I last went spinning, and I'd forgotten how hard it was and how much I sweat. Felt like I was drowning in a pool of my own perspiration by the end.

Sunday Sep 14, 2008 #

Road biking (4300) 43:00 [3]
shoes: Cycling shoes

As the weather was nice again I decided to get the road bike out. Cycled out to Emmas which didn't take as long as I thought it would. Still good to go out cycling for the first time in ages.

Saturday Sep 13, 2008 #

Running 40:49 [3] 8.5 km (4:48 / km)
shoes: Asics Gel Sensor (8.5)

This exercise thing is almost starting to get regular again. Short Rivelin loop. Still labouring up the hills, hopefully it's just the remnants of the cold rather than me being fat.

Friday Sep 12, 2008 #

Running 1:13:00 [3] 15.5 km (4:43 / km)
shoes: Asics Gel 1120 (2)

Two days in a row! To and from work. Think I have just about got the shortest route, but there may be a couple of tweaks to make through Attercliffe.

Thursday Sep 11, 2008 #

Strength & conditioning 50:00 [3]
(sick) shoes: Asics Gel 1120 (2)

Better again today, so went down to the gym after work. Same session as last time. Power cleans felt a bit tougher, but I didn't do them first like usual so maybe that's why.

Wednesday Sep 10, 2008 #

Note
(sick)

Feeling better and was thinking of going to the gym, but finished work late and didn't have time.

Tuesday Sep 9, 2008 #

Running 43:42 [2] 9.5 km (4:36 / km)
(sick) shoes: Asics Gel 1120 (2)

Car went into the garage, so had no choice but to run from the garage to work and then back at the end of the day. In the rain. Not ideal, but no better options available.

Monday Sep 8, 2008 #

Note
(sick)

Definitely got a cold now.

Sunday Sep 7, 2008 #

Note
(rest day)

Got a bit of a cold so not doing anything.

Saturday Sep 6, 2008 #

Running 27:34 [2] 6.1 km (4:31 / km)

Just a short run on the roads to get out. Think I might be coming down with a cold as my breathing felt laboured whenever I put any effort in.

Wednesday Sep 3, 2008 #

Running intervals 35:02 intensity: (6:00 @1) + (11:32 @2) + (17:30 @4) 7.6 km (4:37 / km)
shoes: Asics Gel 1120 (2)

As I missed track last night, I did the session at lunchtime today. 5 * 3 mins 30 secs with 90 secs recovery between. Went up the hill behind the airport, which is longer and steeper than it looks from my office window.

Tuesday Sep 2, 2008 #

Running 30:06 [3] 6.7 km (4:30 / km)
shoes: Asics Gel 1120 (2)

Finished work too late to make it to track, so just went out for a briskish leg stretch on the roads. Back a little bit stiff after weights yesterday.

Monday Sep 1, 2008 #

Strength & conditioning 1:00:00 [3]
shoes: Asics Gel 1120 (2)

First gym session in a long time. Back to basics, with a good warm up, warm down and stretching. Went after work so didn't have to rush through the exercises in a lunch break.

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