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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  Running24 23:16:57 171.65(8:08) 276.25(5:03)
  Strength & conditioning1 40:00
  Total24 23:56:57 171.65 276.25

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Tuesday Jun 30, 2009 #

Running 34:01 [2] 3.0 mi (11:20 / mi)
shoes: Asics Gel 1130 (2)

Drills and strides.

Strength & conditioning 40:00 [3]
shoes: Asics Gel 1130 (2)

First gym session in a looooong time. Good to get back into it.

Monday Jun 29, 2009 #

Running 40:52 [2] 6.1 mi (6:42 / mi)
shoes: Asics Gel 1130 (2)

Run at lunch. Checked out a new, slightly longer road loop with a couple of climbs. A bit warm.

Running 34:47 intensity: (16:06 @2) + (17:11 @4) + (1:30 @5) 5.3 mi (6:34 / mi)
shoes: Asics Gel 1130 (2)

From Emma's after work. 1 mile warm up, 3 miles tempo (17.11, 5.44s), 6 * 15 sec strides with 15 sec recovery, warm down. Struggled a bit with the heat on the tempo, took ages to cool down after finishing.

Sunday Jun 28, 2009 #

Note
(rest day)

So that's another weekend of very little exercise and lots of alcohol. Time to get back into this training lark - just over a month until the 6 days. Starts tomorrow.

Saturday Jun 27, 2009 #

Note
(rest day)

Dave's stag do in Manchester. The activities seemed to go down well. Got a bit of a sweat on playing laser quest. Maybe I should log that.

Friday Jun 26, 2009 #

Running 33:35 [2] 5.0 mi (6:43 / mi)
shoes: Asics Gel 1130 (2)

IW. Already hot.

Thursday Jun 25, 2009 #

Running intervals 33:00 [5] 4.0 mi (8:15 / mi)
shoes: Asics Gel 1130 (2)

Woodbourne Road was closed for a schools event, Don Valley was also shut, so we ended up doing a session round Don Valley Bowl. Each rep was from the bottom of the hill, right around to the top of the hill, about one third of a mile. Three sets of 3, with a lap jog recovery between sets. Very hard work, and my heart rate was over 160 so I must have been pushing. The last couple hurt, especially in the heat.

Running 48:00 [2] 6.1 mi (7:52 / mi)
shoes: Asics Gel 1130 (2)

From work to Don Valley and then back to the bowl, and then home with Rich after the session. Had to stop at Tesco for a coke.

Wednesday Jun 24, 2009 #

Running 39:22 [2] 5.6 mi (7:02 / mi)
shoes: Asics Gel 1130 (2)

At lunch. Hot.

Tuesday Jun 23, 2009 #

Running race 19:54 [5] 3.5 mi (5:41 / mi)
shoes: Asics Gel-DS Racer VII

Damflask relays - leg 3. Got set off in sixth place, and started off steady around the flat first part. I caught one place just before the dam, and then another on the dam. Tried to keep pushing up the hill, and having Gareth to aim at helped. Got past him coming back down to the finish and handed over to Jason in third. Jason got us up into third, giving Hallamshire 1st, 2nd and 4th in the mens race. Women managed 1st and 2nd too! Felt quite strong tonight, but disappointed to be 20 seconds slower than last year. Cracking evening, and as Neil says it was 'reet hot'.

Running warm up/down 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Asics Gel-DS Racer VII

Run up and down the hill with Gareth to warm up, and then up and down with Andy Thake to warm down.

Monday Jun 22, 2009 #

Running 56:04 [3] 7.9 mi (7:06 / mi)
shoes: Asics Gel Sensor (8.5)

Felt so tired all day, so left work early and went out for a nice run with Rich around Rivelin. It was hot, and just got back before the thunderstorm.

Sunday Jun 21, 2009 #

Note
(rest day)

White water river rafting near Llangollen. Great fun. Told Oli that we wouldn't get completely soaked, and he bought it. I think I spent more time in the water than in the raft, either as a result of our guide pitching us in, or Hargreaves taking me out on his way in. And our boat won the race, which is obviously the most important thing.

Saturday Jun 20, 2009 #

Running 1:25:00 [2] 6.5 mi (13:05 / mi)
shoes: Asics Gel Sensor (8.5)

Craney's stag do run. From Corwen, up to a lake where Craney had to walk a plank, then to a quarry where we did some orienteering in a network of caves, then shot potato cannons (with Oli shouting 'more hairspray' all the time), then got chased by some cows, then back down to the railway station. Good fun.

Friday Jun 19, 2009 #

Running 34:00 [2] 3.0 mi (11:20 / mi)
shoes: Asics Gel 1130 (2)

Drills and strides. Pretty sore after last night. Must have gone over on my ankle at some point, but can't remember it.

Thursday Jun 18, 2009 #

Running race 35:18 [5] 5.0 mi (7:04 / mi)
shoes: Innov8s

Grindleford fell race. Slightly different route this year, as the car park was at the cricket ground, so we did two laps of that before heading out up the hill. It's quite a long climb, and I was knackered by the top. Managed to work off the top quite well though and got a couple of places on the track through Longshaw. Picked up another couple of places coming down Padley Gorge, but lost one at the end alongside the river. Finished in 9th. Bond won. Stomach still not happy after I've raced hard.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Innov8s

Warm up, and warm down with Andy P.

Tuesday Jun 16, 2009 #

Running 34:27 [2] 5.0 mi (6:53 / mi)
shoes: Asics Gel 1130 (2)

IW. The gypsy camp seems to be expanding.

Running 33:05 [2] 4.9 mi (6:45 / mi)
shoes: Asics Gel 1130 (2)

HFW. Warm.

Monday Jun 15, 2009 #

Running 40:35 [3] 5.3 mi (7:39 / mi)
shoes: Asics Gel Sensor (8.5)

Short Rivelin loop after work. Muddy and wet, but still fun. Glad I dragged myself out of the house after a 12 hour day at the office.

Sunday Jun 14, 2009 #

Running 55:04 [3] 6.9 mi (7:59 / mi)
shoes: Asics Gel Sensor (8.5)

Run around Rivelin with Rich.

Saturday Jun 13, 2009 #

Running 1:54:52 [3] 13.1 mi (8:46 / mi)
shoes: Asics Gel Sensor (8.5)

Long run with Rich and Andy P. Parked at Damflask, and started off by running around the reservoir, then up and around Agden, out along the ridge, Strines Road, Dale Dike, Boots Folly, and back to Damflask. Route.

Lovely day, sunny with a nice cool breeze. I started off feeling OK, but struggled in the last twenty minutes. I've had a sore throat the last couple of mornings, so I'm wondering whether it was that, or maybe it was just the heat.

Thursday Jun 11, 2009 #

Running intervals 26:15 [5] 3.2 mi (8:12 / mi)
shoes: Asics Gel-DS Racer VII

Track. 200m, 400m, 600m, 800m, 600m, 400m, 200m. Late from work, didn't get a proper warm up and struggled a bit.

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Asics Gel 1130 (2)

Short warm up, and then a lap of the bowl afterwards with Rich.

Wednesday Jun 10, 2009 #

Running 33:18 [2] 5.0 mi (6:40 / mi)
shoes: Asics Gel 1130 (2)

Back to the old school lunch loop.

Tuesday Jun 9, 2009 #

Running 34:23 [2] 5.0 mi (6:53 / mi)
shoes: Asics Gel 1130 (2)

IW.

Running 33:35 [3] 5.0 mi (6:43 / mi)
shoes: Asics Gel 1130 (2)

HFW.

Monday Jun 8, 2009 #

Running 33:05 [3] 3.0 mi (11:02 / mi)
shoes: Asics Gel 1130 (2)

Strides and drills. Didn't get hit by any golf balls, and watched some pretty ropey golfers.

Sunday Jun 7, 2009 #

Running tempo 46:16 intensity: (16:16 @2) + (30:00 @4) 6.7 mi (6:54 / mi)
shoes: Asics Gel 1130 (2)

Managed to get out for a run before the rain set in again. 3 * 10 minutes tempo (just under 5.45s) with 2 minutes recovery. 1.73 miles, 1.73 miles, 1.75 miles. Felt pretty comfortable. Just had to avoid all the learner drivers on lessons going round and round the industrial estate.

Saturday Jun 6, 2009 #

Running long 1:50:03 [3] 12.5 mi (8:48 / mi)
shoes: Asics Gel Sensor (8.5)

Long run with Rich. The weather forced us into a change of route, and we set off from home instead of driving out into the Peaks. Down to Hunters Bar, all the way up the parks, around to the bottom reservoir and then back along the top of Rivelin. Very wet. Couldn't really have been more different from last Saturday.

Thursday Jun 4, 2009 #

Running intervals 30:00 [5] 3.0 mi (10:00 / mi)
shoes: Asics Gel-DS Racer VII

Track. 5 * 800m with 400m recovery. Times were 2.33, 2.34, 2.33, 2.32, 2.30. Happy enough with that, starting to feel a little bit sharper. I think the drills are already helping.

Running 30:00 [2] 3.3 mi (9:05 / mi)
shoes: Asics Gel 1130 (2)

Laps and strides to warm up, and then round Don Valley bowl with Rich to warm down.

Wednesday Jun 3, 2009 #

Running race 33:37 [5] 5.0 mi (6:43 / mi)
shoes: Innov8s

Calver fell race. Started off nice and steady out of the start and got a few places back up the first climb. Settled into a nice rhythm on the next section across the side of the hill, and then hung in up the next rocky climb (which I'd completely forgotten about!). I was then able to open up a bit on the track section around the quarry and picked up a couple of places, then got a couple more on the final descent. Felt much better than Monday. PB for this race by 30 seconds.

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Innov8s

Mostly before, very little after - needed to get home for The Apprentice!

Tuesday Jun 2, 2009 #

Running 35:00 [2] 3.5 mi (10:00 / mi)
shoes: Asics Gel 1130 (2)

Drills and strides alongside a fairway of the golf course. Whilst not being a golfer, I can certainly see the appeal of it on a day like today.

Running 43:20 [3] 5.5 mi (7:53 / mi)
shoes: Asics Gel Sensor (8.5)

Run from Emma's. Through Birdwell Woods, round the golf course and back through Unstone.

Monday Jun 1, 2009 #

Running race 26:09 [5] 4.25 mi (6:09 / mi)
shoes: Asics Gel Sensor (8.5)

Made the most of the nice evening, and the chance to finish work 'early' and headed out to the Trunce. It was very painful right from the start, and I struggled round in a time much slower than my pb. Seemed to be climbing OK, but still mega cautious on the downhills.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel Sensor (8.5)

Laps of the field to warm up and warm down. Very dodgy bowels after the race, not feeling good at all, even now.

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