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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Running29 26:40:43 200.75(7:58) 323.08(4:57) 3527
  Strength & conditioning3 1:25:00
  Total29 28:05:43 200.75 323.08 3527

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Tuesday Nov 30, 2010 #

7 AM

Running 36:33 intensity: (9:19 @2) + (20:54 @3) + (32 @4) + (5:48 @5) 4.92 mi (7:26 / mi) +45m 7:14 / mi
ahr:137 max:181 shoes: Innov-8 X-talon 212

IW. Snowy. I know it's really cold when the canal has frozen over, and that ice then has snow on it.
4 PM

Running 11:59 [2] 1.64 mi (7:18 / mi)
shoes: Innov-8 X-talon 212

Work to EIS.

Running 29:18 intensity: (9:14 @2) + (5:36 @3) + (5:54 @4) + (8:34 @5) 4.0 mi (7:20 / mi) +1m 7:19 / mi
ahr:142 max:157 shoes: Asics DS Trainer 15 (8.5)

10 * 600m off 60 secs on the indoor track at EIS. Aiming to run them all sub-2, managed that but struggling on the last couple.

Running 25:45 intensity: (4:45 @2) + (20:40 @3) + (20 @4) 3.22 mi (7:59 / mi) +90m 7:21 / mi
ahr:133 max:145 shoes: Innov-8 X-talon 212

Home from EIS. Tired.

Monday Nov 29, 2010 #

Note
(rest day)

Tired after a day in Bristol and the drive back to Sheffield.

Sunday Nov 28, 2010 #

11 AM

Running 1:07:37 intensity: (26:01 @2) + (39:01 @3) + (2:35 @4) 8.43 mi (8:01 / mi) +342m 7:08 / mi
ahr:131 max:147 shoes: Innov-8 X-talon 212

Another really enjoyable run in the winter sunshine. Some of the snow had turned to ice, so had to be a little more careful today. Rivelin, Stannington, Coppice Track.

Saturday Nov 27, 2010 #

9 AM

Running 1:44:03 intensity: (28:01 @2) + (1:03:15 @3) + (10:11 @4) + (2:36 @5) 13.86 mi (7:31 / mi) +413m 6:52 / mi
ahr:134 max:176 shoes: Innov-8 X-talon 212

This is one of those great Saturdays where I have got absolutely nothing to do. Woke quite early, and looked outside to see a lovely blanket of snow. So I went out and had a very enjoyable run. Along the bottom of Rivelin, up to Wyming Brook, over the top and down the parks.

Raced three mountain bikers from Rivelin dam to Wyming Brook. I was just behind them at the hairpin, but they pulled away on the flat bit just after that. I picked off the weakest one on the next part of the climb and was closing on the other two but couldn't quite catch them, finishing about 10m down. They were pretty surprised to see me right behind them though!

Friday Nov 26, 2010 #

6 AM

Running 35:28 intensity: (23 @2) + (26:48 @3) + (1:20 @4) + (6:57 @5) 5.06 mi (7:00 / mi) +46m 6:49 / mi
ahr:140 max:186

IW via EIS. I know it's cold when the canal has frozen.

Strength & conditioning 30:00 [3]

Gym session.

Thursday Nov 25, 2010 #

7 AM

Running 49:47 intensity: (18:07 @2) + (6:29 @3) + (21:48 @4) + (3:23 @5) 7.44 mi (6:41 / mi) +2m 6:41 / mi
ahr:138 max:161 shoes: Asics DS Trainer 15 (8.5)

Pre-work session at Don Valley with PaulF. 16*400m @ 10k pace with 100m jog recovery. I suggested 12, Paul wanted to do 16. We got to 12 and Paul wasn't too sure about 16. So we did number 13 while he thought about it. Then I said we had to run number 14 because 13 was unlucky. Then I said we had to run number 15 to make the session 6k. Then I said we might as well run number 16 because we're there now. Good consistent pace, running them all in 80 with just over 30 secs recovery.
6 PM

Running 27:31 intensity: (15:02 @2) + (7:27 @3) + (34 @4) + (4:28 @5) 3.7 mi (7:27 / mi) +116m 6:47 / mi
ahr:137 max:199 shoes: New Balance 1064 (2)

Easy leg loosener after work.

Wednesday Nov 24, 2010 #

6 PM

Running 1:01:17 intensity: (29:54 @2) + (29:05 @3) + (2:18 @4) 8.38 mi (7:19 / mi) +262m 6:40 / mi
ahr:131 max:148 shoes: New Balance 1064 (2)

Chilly one tonight, but feeling good. Legs turning over nicely after a day off, and having seen Kim to sort my hip out. Down to Broomhill, up to Fulwood, through the parks (trying out the 10 lumen pen torch I picked up in a sample sale at work for 50p), Eccy Road, Hanover Way, home.

Tuesday Nov 23, 2010 #

Note
(rest day)

Got stuck in a meeting at work so missed track, then lost my motivation to do anything else.

Monday Nov 22, 2010 #

11 AM

Running 1:28:04 intensity: (1:08:25 @2) + (18:07 @3) + (1:32 @4) 10.78 mi (8:10 / mi) +337m 7:27 / mi
ahr:125 max:146

Agreed last night to meet Todd and take him out for a run. Glad I had, as it got me out of the house, and after a pretty painful first 15 minutes I started to feel much better. Down to Oli & Jenny's, then out along Loxley Valley, climbed up to Storrs, down to the Dyson factory, up again, then back down Rivelin. Nice run.
C • Todd 3

Sunday Nov 21, 2010 #

Event: Leeds Abbey Dash
 
9 AM

Running 34:43 [4] 6.24 mi (5:34 / mi) +29m 5:29 / mi
shoes: Asics DS Trainer 15 (8.5)

Leeds Abbey Dash 10k. Pleased with the time given my current fitness level, and a big improvement on last year (35.59). Actually managed to run negative splits, doing the first 5k in 17.29 and the second 5k in 17.14. Don't think I've done that before.

I guess it confirms to me that I've got good endurance, but not enough speed. But this feels like a step in the right direction. I also covered up my watch so that I couldn't look at the time, and then just went out and enjoyed myself. That seemed to work well, so I'll try it again.

Good running from Supersaint who got his sub-33.
C • Good to see you today, glad... 1

Running 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Asics DS Trainer 15 (8.5)

Before and after.

Saturday Nov 20, 2010 #

Note
(rest day)

Working in the morning at Tamworth, then at home in the afternoon.

Friday Nov 19, 2010 #

6 AM

Running 36:17 intensity: (14:55 @2) + (21:22 @3) 5.05 mi (7:11 / mi) +48m 6:58 / mi
ahr:131 max:142 shoes: New Balance 1064 (2)

IW via EIS.

Strength & conditioning 35:00 [3]
shoes: New Balance 1064 (2)

Gym session, with more core work than previously.
5 PM

Running 35:31 intensity: (14:24 @2) + (20:42 @3) + (25 @4) 4.96 mi (7:10 / mi) +85m 6:48 / mi
ahr:130 max:149 shoes: New Balance 1064 (2)

HFW. A bit 'pea-soupy' in Sheffield tonight.

Thursday Nov 18, 2010 #

7 AM

Running 34:54 intensity: (12:07 @2) + (21:11 @3) + (1:36 @4) 4.96 mi (7:02 / mi) +46m 6:50 / mi
ahr:130 max:147 shoes: New Balance 1064 (2)

IW.
6 PM

Running 1:10:05 intensity: (22:04 @2) + (30:33 @3) + (14:34 @4) + (2:54 @5) 8.91 mi (7:52 / mi) +251m 7:14 / mi
ahr:134 max:158 shoes: New Balance 1064 (2)

HFW, dumped bag, then did a Springvale spirals session. 2 * each hill in order. Don't think my left glute is working.

Wednesday Nov 17, 2010 #

Note
(rest day)

Tuesday Nov 16, 2010 #

5 PM

Running 1:10:44 intensity: (44:55 @2) + (4:11 @3) + (13:19 @4) + (8:19 @5) 10.37 mi (6:49 / mi) +38m 6:45 / mi
ahr:130 max:157 shoes: Asics DS Trainer 15 (8.5)

Track. 5*1500m off 6 minutes. I spend all day dreading these sessions, but then end up kind of enjoying them. 5.06, 5.05, 5.05, 5.05 and 5.03. Consistent times and feeling strong so the endurance seems to be there, but still no speed. Cold night.

Monday Nov 15, 2010 #

7 AM

Running 35:14 intensity: (16:36 @2) + (18:38 @3) 4.96 mi (7:07 / mi) +46m 6:55 / mi
ahr:127 max:143 shoes: Asics DS Trainer 15 (8.5)

IW. Brrrrrr.
5 PM

Running 37:12 [2] 5.06 mi (7:21 / mi) +89m 6:58 / mi
ahr:123 max:145 shoes: Asics DS Trainer 15 (8.5)

HFW via EIS.

Strength & conditioning 20:00 [3]
shoes: Asics DS Trainer 15 (8.5)

Got to the EIS early so just popped into the gym for a bit of S&C.

Running 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: Asics DS Trainer 15 (8.5)

Drills session.

Sunday Nov 14, 2010 #

10 AM

Running 1:09:14 intensity: (2:59 @2) + (35:32 @3) + (6:56 @4) + (23:47 @5) 10.9 mi (6:21 / mi) +33m 6:18 / mi
ahr:144 max:161 shoes: New Balance 1064 (1)

High Peal relay leg 3: 5.4 miles in 31.24. Started off sensibly, and quickly ended up on my own, behind a pack of 4, and in front of another pack of a similar number. Managed to maintain the gap to the group in front, and then after a couple of miles, one person pulled off the front, and one dropped off the back. Caught and passed him, then slowly closed on the remaining two before kicking over the last half a mile and getting past them. Leader was a good distance ahead. Felt strong but not fast, but pleased that I could dig in at the end and finish well.

Then ran back along the leg to my car which I'd left at the start.

Saturday Nov 13, 2010 #

3 PM

Running 56:36 intensity: (20:12 @2) + (32:29 @3) + (3:55 @4) 7.34 mi (7:43 / mi) +227m 7:02 / mi
ahr:131 max:148 shoes: Innov-8 X-talon 212

Lovely run around Rivelin in the sunshine. The wind had died down, and it wasn't too cold. My foot didn't hurt again, it was great running without anything hurting, I felt free. Until I went over on my ankle, which is now quite sore.

Friday Nov 12, 2010 #

12 PM

Running 34:21 intensity: (5:26 @2) + (16:38 @3) + (12:17 @4) 5.0 mi (6:52 / mi) +43m 6:42 / mi
ahr:139 max:152 shoes: New Balance 1064 (2)

At lunch. Stomach felt rubbish. But on a positive note, no foot pain!

Thursday Nov 11, 2010 #

Note
(rest day)

The weather made my decision to have another rest day very easy.
C • Abbey Dash 4

Wednesday Nov 10, 2010 #

Note
(rest day)

Not feeling right, and then too busy to get out at lunch. After work it was the Hallamshire EGM about the move to Chaucer. A very interesting debate, and I think the vote will be close, but hopefully the 'yes' will prevail. Then went for a beer at the newly reopened Blake Hotel. It's going to be a good pub!

Tuesday Nov 9, 2010 #

5 PM

Running 58:23 intensity: (38:53 @2) + (4:48 @3) + (6:23 @4) + (8:19 @5) 7.87 mi (7:25 / mi) +18m 7:22 / mi
ahr:134 max:158 shoes: Asics DS Trainer 15 (8.5)

Track. 12 * 2 mins with 1 min recovery. Aimed to cover just over 600m each time and made it, although it was pretty close on number 11. Felt awful. Had stomach and bowel issues, and had to beat a very hasty retreat after the last rep. Plus run to and from EIS.

Monday Nov 8, 2010 #

6 PM

Running 1:00:00 [3] 3.0 mi (20:00 / mi)
shoes: Asics DS Trainer 15 (8.5)

Drills with Coach Candy. Lots to go away and work on.

Sunday Nov 7, 2010 #

Note
(rest day)

Spent the day at Chatsworth with Mum, Dad and Emma. Enjoyed the 'Russian Christmas' theme in the house.

Saturday Nov 6, 2010 #

8 AM

Running 15:25 intensity: (9:12 @2) + (6:13 @3) 2.03 mi (7:35 / mi) +66m 6:54 / mi
ahr:128 max:141 shoes: Asics DS Trainer 15 (8.5)

From home down to Endcliffe Park.

Running 18:13 intensity: (30 @2) + (46 @3) + (9:26 @4) + (7:31 @5) 3.09 mi (5:54 / mi) +63m 5:33 / mi
ahr:150 max:157 shoes: Asics DS Trainer 15 (8.5)

Sheffield Hallam park run, as a warm up for this afternoon. Ran it at tempo pace.

Running 3:57 intensity: (43 @2) + (3:14 @3) 0.52 mi (7:32 / mi)
ahr:135 max:141 shoes: Asics DS Trainer 15 (8.5)

Short warm down before meeting my parents and Emma for brunch on Eccy Road.
3 PM

Running 18:22 intensity: (2:09 @2) + (58 @3) + (3:52 @4) + (11:23 @5) 3.1 mi (5:55 / mi) +25m 5:46 / mi
ahr:152 max:157 shoes: Asics Hyper XC

National XC relays at Berry Hill, Mansfield. A few seconds slower than last year, but not too bad. Managed two pretty consistent laps with 9.07 and 9.15.

Running warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
shoes: Asics Hyper XC

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

Friday Nov 5, 2010 #

7 AM

Running 34:46 intensity: (5:31 @2) + (21:47 @3) + (7:28 @4) 4.99 mi (6:58 / mi) +46m 6:46 / mi
ahr:136 max:150 shoes: New Balance 1064 (2)

IW.
5 PM

Running 35:17 intensity: (2:48 @2) + (30:45 @3) + (1:44 @4) 4.97 mi (7:06 / mi) +85m 6:44 / mi
ahr:136 max:151

HFW.

Thursday Nov 4, 2010 #

5 PM

Running 47:23 intensity: (8:49 @2) + (31:14 @3) + (3:13 @4) + (4:07 @5) 6.11 mi (7:45 / mi) +204m 7:01 / mi
ahr:137 max:158 shoes: New Balance 1064 (1)

Down to the club hut, a lap of the park, and then back home via heroes. Horrible night.

Wednesday Nov 3, 2010 #

6 PM

Running 1:13:15 intensity: (19:27 @2) + (24:05 @3) + (26:32 @4) + (3:11 @5) 9.54 mi (7:41 / mi) +400m 6:48 / mi
ahr:139 max:158 shoes: New Balance 1064 (1)

Arranged to meet Rob for a run, first and foremost to catch up, but secondly to make sure I didn't wimp out of running again because of the weather. Down to his house, up through Loxley, Spout Lane, Stannington, A57, Crookes, home. Nice run, but a bit dark where there weren't any streetlights!

Tuesday Nov 2, 2010 #

Note

I'd like to say I was resting my foot, but really I couldn't face going out in the wind and rain.

Monday Nov 1, 2010 #

6 PM

Running 23:29 intensity: (18:05 @2) + (5:24 @3) 3.33 mi (7:03 / mi) +31m 6:51 / mi
ahr:128 max:148 shoes: Asics DS Trainer 15 (8.5)

From work to EIS and then back.

Running (Drills) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: Asics DS Trainer 15 (8.5)

Drills at the EIS with a big group, led by Danger. Good to be back doing this again, winter training starts here.

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