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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running30 25:30:02 205.7(7:26) 331.05(4:37) 4216
  Strength & conditioning6 2:00:00
  Total35 27:30:02 205.7 331.05 4216
  [1-5]35 27:29:08

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Friday Sep 30, 2011 #

7 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Sep 29, 2011 #

6 AM

Running 52:18 intensity: (33:23 @2) + (18:55 @3) 7.04 mi (7:26 / mi) +44m 7:17 / mi
ahr:125 max:140 shoes: New Balances 1064 (3)

Extended IW along the canal, on another beautiful morning. Legs not too bad after yesterday, but knee a bit sore.
7 PM

Running 36:44 intensity: (22:41 @2) + (13:56 @3) + (7 @4) 4.95 mi (7:25 / mi) +90m 7:01 / mi
ahr:126 max:145 shoes: New Balances 1064 (3)

HFW.

Wednesday Sep 28, 2011 #

6 AM

Running 59:19 intensity: (32:18 @2) + (3:38 @3) + (11:46 @4) + (11:37 @5) 8.98 mi (6:36 / mi) +6m 6:35 / mi
ahr:134 max:162 shoes: Asics Gel Hyperspeed (8.5)

The last Macmillan session before the Great Yorkshire 10k next Sunday. 3 * 2 miles, 1 * 400m with a 5 minute jog recovery (800m) between. Target time for the long reps is 10.43, which, according to Macmillan should give me a 33.30 10k.

10.42
10.44
10.44
75
Total 10k of 33.25

So pretty close! Probably one of the toughest track sessions I've done, but hopefully it stands me in good stead for a pb attempt next weekend.

Tuesday Sep 27, 2011 #

7 AM

Running 35:25 intensity: (19:10 @2) + (16:15 @3) 5.0 mi (7:05 / mi) +47m 6:53 / mi
ahr:127 max:141 shoes: New Balances 1064 (3)

IW. I've brought the sunshine back with me.
7 PM

Running 35:45 intensity: (21:18 @2) + (14:27 @3) 4.84 mi (7:23 / mi) +69m 7:05 / mi
ahr:126 max:135 shoes: New Balances 1064 (3)

HFW, in the dark, after an 11 hour day. Welcome back.

Monday Sep 26, 2011 #

Note
(rest day)

Travelling back to the UK.

Sunday Sep 25, 2011 #

9 AM

Running 1:20:55 intensity: (30:30 @2) + (39:11 @3) + (11:14 @4) 10.28 mi (7:52 / mi) +458m 6:55 / mi
ahr:131 max:154 shoes: New Balances 1064 (3)

Braved a longer run. Combined the longer Kassiopi loop, and the shorter loop from the first day to make one bigger loop. There ended up being a lot of climb, but it was fun. I was very sweaty at the end. The last climb from the sea to the villa was an absolute killer. Decent pace though.

It was always good to be able to jump in the pool after a run to cool off:

Saturday Sep 24, 2011 #

8 AM

Running 47:42 intensity: (13:06 @2) + (8:45 @3) + (21:37 @4) + (4:14 @5) 6.49 mi (7:21 / mi) +307m 6:24 / mi
ahr:139 max:161 shoes: Asics Gel Hyperspeed (8.5)

Same loop as Thursday, but this time ran a pyramid of 1,2,3,4,4,3,2,1. Intervals in the heat are tough. In a mess by the end. Had to sit down for a bit.

Friday Sep 23, 2011 #

Note
(rest day)

Spent all day at Aqualand. Did walk up a lot of steps. Emma was the undefeated champion of the multi-hill race. None of us could even get close to her!

Thursday Sep 22, 2011 #

7 AM

Running 47:25 intensity: (15:31 @2) + (17:15 @3) + (13:20 @4) + (1:19 @5) 6.4 mi (7:25 / mi) +298m 6:28 / mi
ahr:133 max:157 shoes: Asics Gel Hyperspeed (8.5)

Extended the loop through Avlaki and out to Kassiopi. After warming up down to St Stephanos, ran 20 * 60/30. The first and last reps were uphill, the last ones being especially hard. Hot.

Wednesday Sep 21, 2011 #

9 AM

Strength & conditioning 30:00 [3]

Core and strength work, on the terrace, overlooking the sea and Albania, with the sun coming up. Awesome.

Tuesday Sep 20, 2011 #

8 AM

Running 54:08 intensity: (33:14 @2) + (17:11 @3) + (3:33 @4) + (10 @5) 5.72 mi (9:27 / mi) +250m 8:20 / mi
ahr:122 max:155 shoes: New Balances 1064 (3)

With Dave and Kathy from the villa. Down the hill to St Stephanos, then up the long hill to Sinies. Dave said this run would take 40 minutes. I said an hour. He was right, the extra time came from running 10 * 15 second hill sprints at the end.

Monday Sep 19, 2011 #

Note
(rest day)

Travelling out to Corfu.

Sunday Sep 18, 2011 #

9 AM

Running 1:15:33 intensity: (1:02:18 @2) + (9:09 @3) + (4:06 @4) 8.51 mi (8:53 / mi) +275m 8:04 / mi
ahr:120 max:153 shoes: Innov-8 X-talon 212

Nice run with Rich and Andy P from Lodge Moor. Around the reservoirs, headstone, bottom of Rivelin.

Saturday Sep 17, 2011 #

Note
(rest day)

Friday Sep 16, 2011 #

6 AM

Running 31:07 intensity: (54 @0) + (25:35 @2) + (2:39 @3) + (1:20 @4) + (39 @5) 4.1 mi (7:36 / mi) +112m 7:00 / mi
ahr:120 max:160 shoes: New Balances 1064 (3)

Short road loop. Tired and knee sore.

Thursday Sep 15, 2011 #

6 AM

Running 1:02:26 intensity: (36:36 @2) + (4:51 @3) + (20:59 @4) 9.4 mi (6:39 / mi) +4m 6:38 / mi
ahr:127 max:154 shoes: Asics Gel Hyperspeed (8.5)

Track session with PaulF at Don Valley.

2 * 2 miles with 5 minutes recovery (800m jog)
2 * 1 miles with 3 minutes recovery (400m jog)
1 * 400m

At target 10k pace (10.43 / 5.21 / 80). Managed times of 10.43, 10.46, 5.21, 5.20, 75. Slipped slightly off pace in the second 2 mile rep, but not drastically and ran the 10k of reps in 33.24. Lap of the bowl to warm up and a couple of laps to warm down.
6 PM

Strength & conditioning 15:00 [3]

Core session.

Wednesday Sep 14, 2011 #

6 AM

Running 30:25 intensity: (26:39 @2) + (3:44 @3) + (2 @4) 3.75 mi (8:07 / mi) +100m 7:30 / mi
ahr:116 max:147 shoes: New Balances 1064 (3)

Lap of Graves Park in the drizzle.
12 PM

Running 35:00 intensity: (14:10 @2) + (17:51 @3) + (13 @4) + (2:46 @5) 4.99 mi (7:01 / mi) +43m 6:50 / mi
ahr:131 max:176 shoes: New Balances 1064 (3)

Lunch loop. Knee really sore for the first time in a while.
7 PM

Strength & conditioning 15:00 [3]

Core work.

Tuesday Sep 13, 2011 #

5 PM

Running 1:10:02 intensity: (38:46 @2) + (18:32 @3) + (12:44 @4) 10.03 mi (6:59 / mi) +40m 6:54 / mi
ahr:127 max:151 shoes: Asics Gel Hyperspeed (8.5)

Track session with PaulF. 20*200m at 5k pace with 200m jog recovery. Ran the reps in 35 seconds, and the recoveries took c.1 min. Plus run to track from work, and back to work again. Felt rubbish on the run there (three hours driving, too much buffet lunch, not enough water) but felt much better for doing the session.

Monday Sep 12, 2011 #

12 PM

Running 35:00 [3] 5.0 mi (7:00 / mi)
shoes: New Balances 1064 (3)

Lunch loop. I thought it was supposed to be windy today??
6 PM

Running 30:00 [3] 3.8 mi (7:54 / mi)
shoes: New Balances 1064 (3)

Short road loop.

Sunday Sep 11, 2011 #

10 AM

Running 1:13:39 intensity: (24:08 @2) + (48:23 @3) + (1:08 @4) 10.33 mi (7:08 / mi) +112m 6:54 / mi
ahr:128 max:147 shoes: New Balances 1064 (3)

This was a real struggle today, not feeling at all, it was a battle just to get the ten miles done. Lots of things hurting and being stiff / sore today. A bit of a convoluted route round Kelham Island, Penistone Road, Claywheels Lane, Beeley, back through Oughtibridge and Middlewood.

Saturday Sep 10, 2011 #

8 AM

Running 20:20 intensity: (19:31 @2) + (41 @3) + (8 @4) 2.79 mi (7:17 / mi) +142m 6:17 / mi
ahr:120 max:148 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running 16:56 intensity: (18 @2) + (23 @3) + (5:41 @4) + (10:34 @5) 3.04 mi (5:34 / mi) +63m 5:14 / mi
ahr:154 max:162 shoes: Asics Gel Hyperspeed (8.5)

Sheffield parkrun. 2nd place behind Paulf (16.42) and 3 seconds faster than last week. Think that gain came from running the second climb better.

Undertook caffeine experiment 1: 3 * pro-plus (150mg caffeine) 1 hour before the race. It didn't make me feel as sick today, although the after effect did seem to be dodgy bowels by the time I got home. The caffeine seems to raise my RPE (because it elevates my heartrate - average HR 2 bpm higher than last week, and max 5 pm higher), so I need to push harder. I did feel strong on the second climb, despite the track session yesterday.

Running 40:29 intensity: (23:29 @2) + (17:00 @3) 5.07 mi (7:59 / mi) +144m 7:20 / mi
ahr:129 max:144 shoes: Asics Gel Hyperspeed (8.5)

Up the parks, and then back down to the bottom of Eccy Road with Paul, and then home up Hanover Way.

Friday Sep 9, 2011 #

6 AM

Running 56:43 intensity: (25:58 @2) + (11:55 @3) + (15:41 @4) + (3:09 @5) 8.21 mi (6:55 / mi) +5m 6:54 / mi
ahr:132 max:157 shoes: Asics Gel Hyperspeed (8.5)

Lap of the bowl to warm up and then a track session at Don Valley. 5 * 1200m off 400m jog recovery, then 4 * 150m in/outs. Struggled today, times of 3.57, 3.58, 3.59, 3.59, 3.59. Still at 10k pace, but feeling tough. Got very annoyed by the two women jogging round and round in the inside lane, who then took offense to me shouting 'track' at them each time I had to overtake them, which was a lot.
6 PM

Running 27:37 intensity: (20:21 @2) + (6:51 @3) + (25 @4) 3.77 mi (7:19 / mi) +121m 6:39 / mi
ahr:123 max:146 shoes: New Balances 1064 (3)

Short road loop to stretch my legs and run an errand. Tired.

Thursday Sep 8, 2011 #

Note
(rest day)

Enforced rest day due to a 12 hour day at work, and then meeting Rob & Paul for tea.

Wednesday Sep 7, 2011 #

7 AM

Running 35:39 intensity: (24:27 @2) + (8:42 @3) + (14 @4) + (2:16 @5) 4.99 mi (7:08 / mi) +46m 6:57 / mi
ahr:127 max:189 shoes: New Balances 1064 (3)

IW. Wet.
6 PM

Running 44:06 intensity: (27:14 @2) + (14:27 @3) + (1:31 @4) + (54 @5) 5.44 mi (8:06 / mi) +191m 7:18 / mi
ahr:128 max:170 shoes: Innov-8 X-talon 212

Short Rivelin loop. Very wet.

Tuesday Sep 6, 2011 #

5 PM

Running 1:06:36 intensity: (50:00 @2) + (7:57 @3) + (8:00 @4) + (39 @5) 8.73 mi (7:38 / mi) +52m 7:29 / mi
ahr:124 max:157

Track session with PaulF. Did shorter reps compared to the main group to work on a bit of speed. 800m then 10 * 200m with 300m jog recovery. Ran the 800 in 2.34 and the 200s in 31/32 seconds. It was pretty windy this evening.

Lap of the bowl to warm up, and then part of the way home with Paul to warm down. Knee not too bad, but I've hurt my elbow high-fiving Pete.

Monday Sep 5, 2011 #

6 AM

Running 25:11 intensity: (18:46 @2) + (3:58 @3) + (45 @4) + (1:42 @5) 3.15 mi (7:59 / mi) +98m 7:17 / mi
ahr:121 max:164 shoes: New Balances 1064 (3)

Lap of Graves Park.
12 PM

Running 34:13 intensity: (14:21 @2) + (15:53 @3) + (5 @4) + (3:54 @5) 5.0 mi (6:51 / mi) +41m 6:41 / mi
ahr:134 max:174 shoes: New Balances 1064 (3)

Usual lunch loop.

Sunday Sep 4, 2011 #

9 AM

Running 1:49:06 intensity: (1:16:47 @2) + (32:09 @3) + (10 @4) 14.1 mi (7:44 / mi) +427m 7:04 / mi
ahr:125 max:145 shoes: New Balances 1064 (3)

Along the bottom of Rivelin to the Post Office, along the A57 to the dam, up the track to Wyming Brook, over the top and down the parks to Hunters Bar, home through Broomhill. Running was so easy today, just my knee pissing me off.

Bumped into a big group of orienteering girls as I ran down the parks, with Marcus chaperoning them. I also saw a boy walking a ferret.

Saturday Sep 3, 2011 #

8 AM

Running 15:40 intensity: (13:17 @2) + (2:23 @3) 2.07 mi (7:34 / mi) +67m 6:53 / mi
ahr:120 max:140 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:59 intensity: (2:25 @2) + (35 @3) + (7:15 @4) + (6:44 @5) 3.05 mi (5:34 / mi) +61m 5:15 / mi
ahr:152 max:157 shoes: Asics Gel Hyperspeed (8.5)

Sheffield parkrun, 1st place.

Just managed to pull away from Matt Hobbs about half way down Rustlings Road on the second lap. Good to get back under 17, but hoping for quicker after a couple of easier days, and it felt quicker while I was running. First lap was good, but couldn't push hard enough on the second climb.

Undertook caffeine experiment 1: 2 * pro-plus (100mg caffeine) 1 hour before the race. Apart from making me feel a bit sick before I started, it didn't seem like it made any difference. Legs just felt very floaty for the first few hundred metres of the race.

Running 40:56 intensity: (11:44 @2) + (29:12 @3) 5.46 mi (7:30 / mi) +145m 6:56 / mi
ahr:132 max:143 shoes: Asics Gel Hyperspeed (8.5)

Extended run home, same route as last week, but on my own-some.
6 PM

Strength & conditioning 15:00 [3]

Core session.

Friday Sep 2, 2011 #

6 AM

Running 1:00:06 intensity: (45:19 @2) + (14:47 @3) 7.58 mi (7:56 / mi) +250m 7:12 / mi
ahr:123 max:142 shoes: New Balances 1064 (3)

Up and out at 6am to get this run in. Rivelin plus Coppice Track. Running up the Coppice Track as the sun rose over Sheffield was nice.

Thursday Sep 1, 2011 #

6 PM

Running 26:32 intensity: (18:24 @2) + (7:18 @3) + (50 @4) 3.64 mi (7:17 / mi) +108m 6:40 / mi
ahr:125 max:147 (rest day) shoes: New Balances 1064 (3)

Short, easy run. Knee OK but not great.

Strength & conditioning 15:00 [3]

Core session.

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