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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Running20 20:12:24 160.53(7:33) 258.35(4:42)
  Spinning3 1:25:00
  Circuits2 1:00:00
  Strength & conditioning1 20:00
  Orienteering1 16:56 2.42(6:59) 3.9(4:21)
  Total23 23:14:20 162.95 262.25

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Sunday Nov 30, 2008 #

Note
(rest day)

SPOOK v ShUOC football match. We lost 2-1.

Saturday Nov 29, 2008 #

Note
(rest day)

Got up at 4.45 am, drove to Enfield, spent 8 hours stood in a cold warehouse, drove back to Sheffield, had a shower, got changed and went to the SPOOK meal.

Friday Nov 28, 2008 #

Running 27:30 [3] 6.0 km (4:35 / km)
shoes: Asics Gel 1120 (2)

Run before work on the roads.

Thursday Nov 27, 2008 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics Gel-DS Racer VII

Track. 10 * 600m.

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

Laps before and after plus strides.

Wednesday Nov 26, 2008 #

Running 1:07:46 [3] 15.7 km (4:19 / km)
shoes: Asics Gel 1120 (2)

IW (34.20) and HFW (33.26).

Tuesday Nov 25, 2008 #

Running 1:08:00 [3] 15.7 km (4:20 / km)
shoes: Asics Gel 1120 (2)

IW and HFW via Tesco.

Sunday Nov 23, 2008 #

Running race 34:15 [5] 10.0 km (3:26 / km)
shoes: Asics Gel-DS Racer VII

Leeds Abbey Dash. 60th. Two seconds off my pb. Disappointed to be so close to my pb and not beat it, but at the same time ran a faster time than I expected. Didn't manage any proper warm up, and set off slightly (!) too fast, running the first 2km in just over 6 minutes. Got a bit of stitch between 4 and 5 km and I lost my rhythm for a bit. Out in 16:58, back in 17:17. Pretty chilly morning, but at least the snow had stopped and the sun had come out before we started.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel-DS Racer VII

Zero warm up, but then a decent warm down out to the 2km marker and back.

Saturday Nov 22, 2008 #

Orienteering race 16:56 [4] 3.9 km (4:21 / km)
shoes: Asics Gel Torana

ShUOC chasing sprint prologue. Another quality new map from Nails (with no towers missing ;-) ) and a well planned course with lots of route choices. Missed the best route on three legs, and made my only mistake of note (~ 20 secs) on the easiest control on the course, number 15, when I switched off the current leg whilst planning ahead.

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

From home to the start of the prologue, and then back home via Goodwin to download.

Friday Nov 21, 2008 #

Note
(rest day)

Went to the pub instead.

Thursday Nov 20, 2008 #

Running intervals 30:00 [5] 5.0 km (6:00 / km)
shoes: Asics Gel-DS Racer VII

Track. 700m, 100m recovery, 300m. 5 sets. Took the 700s quite steady, and tried to get the legs turning over on the 300s.

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

Warm up laps, strides, and warm down laps.

Wednesday Nov 19, 2008 #

Note
(rest day)

Crazy at work, and want my legs to stop hurting.

Tuesday Nov 18, 2008 #

Running 1:07:43 [3] 15.7 km (4:19 / km)
shoes: Asics Gel 1120 (2)

Laboured run into work (34.19) and laboured run home (33.25). Quads still in all sorts of pain.

Monday Nov 17, 2008 #

Spinning 25:00 [4]
shoes: Asics Gel 1120 (2)

My quads are stuffed after yesterday, and I've been struggling to walk down stairs all day. My normal class was cancelled but did 25 minutes on the spinning bike to try and loosen off my legs. It didn't really work.

Strength & conditioning 20:00 [3]
shoes: Asics Gel 1120 (2)

Just did some weights in the gym.

Sunday Nov 16, 2008 #

Running tempo 1:03:00 [4] 15.6 km (4:02 / km)
shoes: Asics Gel 1120 (2)

A session to work off the calories from the chocolate pot. 1 in 4. I've not done this session since October 2007, and I've never done it in the daylight. The views from the top of the hill are pretty good, but by then I'd been broken by the climb. Got to halfway (which is the highest point) in 36.00, then ran the second half in 27.00.

Running warm up/down 23:00 [2] 4.3 km (5:21 / km)
shoes: Asics Gel 1120 (2)

Jog down to the club hut, then a crawl back up the hill afterwards. Quads are shot.

Saturday Nov 15, 2008 #

Running intervals 34:00 [5] 8.0 km (4:15 / km)
shoes: Asics Hyper XC

Three * 10 minute intervals with a 2 minute jog back recovery. Did them around the cross country course lap in Graves Park, starting from the lowest point at the beginning of each rep. Managed just over a full lap each time. It was nice and soft in places as well, just to make it extra fun.

Running warm up/down 21:00 [3] 4.0 km (5:15 / km)
shoes: Asics Gel 1120 (2)

Warm up and warm down round the paths in the park.

Friday Nov 14, 2008 #

Note
(rest day)

Thursday Nov 13, 2008 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics Gel-DS Racer VII

Track. 6 * 800m and 3 * 400m. Spent the session chasing Nick Swift who was running quite swiftly. Running three or four seconds faster per 800m rep than last time we did this session, so hopefully things are heading in the right direction.

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

Warm up laps, drills and strides, and some warm down laps.

Wednesday Nov 12, 2008 #

Running 1:07:03 [3] 15.7 km (4:16 / km)
shoes: Asics Gel 1120 (2)

Into work (34.08) and home from work (32.55). Nothing of note to report.

Tuesday Nov 11, 2008 #

Running 1:07:13 [3] 15.7 km (4:17 / km)
shoes: Asics Gel 1120 (2)

Into work (34.00) and home from work (33.13). Nothing of note to report.

Monday Nov 10, 2008 #

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

It was my upper body that felt most tired after racing yesterday.

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

Going to have sore abs tomorrow.

Sunday Nov 9, 2008 #

Running race 32:04 [5] 8.7 km (3:41 / km)
shoes: Asics Hyper XC

SYXC league race 2 - Kimberworth. One small and three large laps of a very twisty course. This is going to be the course for the Yorkshire champs in January so it was good to have a run round it. Although there must be an extra lap in January because it's too short at the moment. Felt stronger than two weeks ago, which is encouraging. Got annoyed by the person in front of me continually cutting flags, and commented to him at the finish that he still had half a lap to go because of all the short cuts he took.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Gel Torana

A lap to warm up and a lap to warm down.

Saturday Nov 8, 2008 #

Running long 2:06:41 [3] 24.85 km (5:06 / km)
shoes: Asics Gel Sensor (8.5)

Long run with Rich and Andy P. From mine, down to Hunters Bar, up the parks, Fulwood Head, conduit, nearly to Headstone, Rivelin dam, Rivelin post office, Coppice track and back through the stables. Very muddy and wet on all the footpaths. Turned into a nice morning, good run, good banter. Route.

Thursday Nov 6, 2008 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics Gel-DS Racer VII

Track. 15 * 400m with 100m recovery. Good tough session. Ran the first one too steady (75) but then ran all of the rest between 71 and 72.

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Gel-DS Racer VII

Warm up with drills and strides, and then warm down.

Wednesday Nov 5, 2008 #

Running 35:00 intensity: (5:00 @2) + (20:00 @3) + (10:00 @5) 7.5 km (4:40 / km)
shoes: Asics Gel Sensor (8.5)

Run at lunch. Included 10 * 1 minute effort with 30 secs jog back recovery up and over the hill twice.

Tuesday Nov 4, 2008 #

Running 1:08:00 [3] 15.5 km (4:23 / km)
shoes: Asics Gel 1120 (2)

To and from work.

Monday Nov 3, 2008 #

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

It always feels harder after a week off.

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

My abdominals and triceps are going to hurt tomorrow.

Sunday Nov 2, 2008 #

Running 42:30 [3] 8.5 km (5:00 / km)
shoes: Asics Gel Sensor (8.5)

Short loop of Rivelin. Horrible day. Cold, grey, windy, damp, miserable. And muddy.

Saturday Nov 1, 2008 #

Running race 17:39 [5] 4.9 km (3:36 / km)
shoes: Asics Hyper XC

National XC relays at Berry Hill in Mansfield. Two laps of a nice course which weaves through the woodland and then finishes across parkland. 13 seconds slower than last year, which is disappointing, but at the same time not overly surprising.

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

Warm up cheering the girls on, and then a warm down lap with Darren.

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