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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running33 31:30:54 274.72(6:53) 442.12(4:17) 4217
  Strength & conditioning15 7:05:00
  Total46 38:35:54 274.72 442.12 4217
  [1-5]46 38:33:13

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Friday Nov 30, 2012 #

Note
(rest day)

Three hours in Gatwick airport (plane delayed), eleven hour flight, two hours in customs and then it was still only 4pm! Managed to stay up to 9pm, trying to get on Vegas time straight away.

Thursday Nov 29, 2012 #

Note
(rest day)

Wednesday Nov 28, 2012 #

Note
(rest day)

6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Nov 27, 2012 #

5 PM

Running 36:21 intensity: (22:55 @2) + (12:54 @3) + (32 @4) 5.61 mi (6:29 / mi) +4m 6:28 / mi
ahr:124 max:146 shoes: Asics Gel Hyperspeed (3) (8.5)

3 * 1 mile at marathon pace at the track. Plus warm up and warm down.

Monday Nov 26, 2012 #

12 PM

Running 33:07 intensity: (1:34 @0) + (23:07 @2) + (8:26 @3) 5.0 mi (6:37 / mi) +40m 6:28 / mi
ahr:123 max:139 shoes: New Balance 1080 (3) (9)

At lunch. Lucked out with a gap in the weather. Nice cruise.
6 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Sunday Nov 25, 2012 #

9 AM

Running 1:03:27 intensity: (16:25 @2) + (31:34 @3) + (15:28 @4) 9.99 mi (6:21 / mi) +99m 6:10 / mi
ahr:136 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

Two laps of the tempo loop at marathon pace, but starting at the junction of Attercliffe Road and Brightside Lane rather than outside Don Valley. Quite blustery conditions.

Lap 1: 18.25 (5.57)
Lap 2: 18.17 (5.54)
Total: 36.42 (5.56)

Done.

Saturday Nov 24, 2012 #

8 AM

Running 19:03 intensity: (18:27 @2) + (36 @3) 2.62 mi (7:16 / mi) +88m 6:35 / mi
ahr:117 max:141 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:40 intensity: (2:04 @2) + (59 @3) + (12:45 @4) + (52 @5) 3.06 mi (5:27 / mi) +64m 5:07 / mi
ahr:148 max:156 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 2nd place.

That was much better. An improved time despite the icy conditions meaning having to be very cautious around the sharp turns. Very quickly it was me, Phil and Paul in a pack at the front. Phil was setting the pace, and I just tried to keep on his shoulder and push on every time he raised it. We got a small gap on Paul coming past the cafe on the second lap, and Phil then got a small gap on me as we turned at the top. Stayed like that to the finish.

Running 39:35 intensity: (24:18 @2) + (15:17 @3) 5.4 mi (7:20 / mi) +144m 6:46 / mi
ahr:125 max:139 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home.
10 AM

Strength & conditioning 25:00 [3]

Core and strength work.

Friday Nov 23, 2012 #

6 AM

Running 44:47 intensity: (35:47 @2) + (8:05 @3) + (55 @4) 6.15 mi (7:17 / mi) +160m 6:44 / mi
ahr:122 max:150 shoes: New Balance 1080 (3) (9)

Before work.

Thursday Nov 22, 2012 #

6 AM

Running 1:15:53 intensity: (47:42 @2) + (5:20 @3) + (22:08 @4) + (43 @5) 11.15 mi (6:48 / mi) +41m 6:44 / mi
ahr:129 max:156 shoes: Asics Gel Hyperspeed (3) (8.5)

IW via Don Valley for a track session with Paul. 5 * 1600m with 400m recovery. Bit blustery. Times:

5.16, 5.17, 5.19, 5.18, 5.14

Much better than two weeks ago, when in similar conditions the quickest rep was 5.24.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Nov 21, 2012 #

6 PM

Running 46:37 intensity: (36:32 @2) + (9:44 @3) + (21 @4) 6.54 mi (7:08 / mi) +102m 6:48 / mi
ahr:126 max:146 shoes: New Balance 1080 (3) (9)

Extended HFW.

Tuesday Nov 20, 2012 #

6 PM

Running 41:55 intensity: (12:22 @2) + (25:33 @3) + (1:27 @4) + (2:33 @5) 6.19 mi (6:46 / mi) +168m 6:15 / mi
ahr:134 max:174

Usual road loop but put in two miles tempo in the middle. This was in a net downhill section so was really just turning the legs over. But then kept pushing hard back up Hanover Way and through the University.

Monday Nov 19, 2012 #

6 AM

Running 36:39 [2] 5.02 mi (7:18 / mi) +42m 7:07 / mi
ahr:112 max:132 shoes: New Balance 1080 (3) (9)

IW via Don Valley.
7 AM

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (3) (9)

Gym session.

Squats: 4 * 10 * 70kg
Split squats: 3 * 10 * 50kg
Pull-ups: 6/6/6
Dips: 6/6/6
6 PM

Running 35:52 intensity: (17:54 @2) + (17:58 @3) 4.96 mi (7:14 / mi) +87m 6:52 / mi
ahr:127 max:147 shoes: New Balance 1080 (3) (9)

HFW.
7 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Sunday Nov 18, 2012 #

9 AM

Running 1:55:54 intensity: (31:56 @2) + (26:35 @3) + (53:59 @4) + (3:24 @5) 18.52 mi (6:15 / mi) +139m 6:07 / mi
ahr:137 max:156 shoes: Asics Gel Hyperspeed (3) (8.5)

Out to Don Valley and then four laps of the tempo loop at marathon pace.

12.4 miles, 73.54, 5.57 mins / mile

Approximate lap times:
18.14
18.28
18.25
18.47

Tired a little on the last one, but still a good session. All done now, time to start tapering.

Saturday Nov 17, 2012 #

8 AM

Running 18:59 intensity: (17:18 @2) + (1:41 @3) 2.55 mi (7:27 / mi) +80m 6:47 / mi
ahr:121 max:133 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:53 intensity: (1:48 @2) + (49 @3) + (13:40 @4) + (36 @5) 3.09 mi (5:28 / mi) +62m 5:09 / mi
ahr:149 max:155 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 4th place.

Another few seconds quicker than last week. Slowly improving.

Running 44:23 intensity: (23:02 @2) + (21:21 @3) 6.12 mi (7:15 / mi) +149m 6:44 / mi
ahr:127 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

Slightly extended run home.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Nov 16, 2012 #

6 AM

Running 44:49 intensity: (1:07 @0) + (37:25 @2) + (6:17 @3) 6.17 mi (7:16 / mi) +174m 6:41 / mi
ahr:119 max:143 shoes: New Balance 1080 (3) (9)

Before work. Quickest time this week. Stomach behaved well after curry last night.

Thursday Nov 15, 2012 #

6 AM

Running 49:17 intensity: (31:32 @2) + (6:09 @3) + (11:36 @4) 7.17 mi (6:53 / mi) +13m 6:50 / mi
ahr:124 max:153 shoes: Asics Gel Hyperspeed (3) (8.5)

3 * 2k with Paul at Don Valley.

6.48
6.47
6.45

Comfortable, picked it up on the last lap of each rep.
6 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Wednesday Nov 14, 2012 #

6 AM

Running 45:12 intensity: (39:37 @2) + (5:35 @3) 6.16 mi (7:21 / mi) +173m 6:45 / mi
ahr:120 max:139 shoes: New Balance 1080 (3) (9)

Before work.

Tuesday Nov 13, 2012 #

7 AM

Running 35:38 intensity: (27:31 @2) + (8:07 @3) 5.0 mi (7:08 / mi) +45m 6:56 / mi
ahr:119 max:138 shoes: New Balance 1080 (3) (9)

IW.
5 PM

Running 1:04:19 intensity: (34:10 @2) + (7:45 @3) + (22:24 @4) 9.3 mi (6:55 / mi) +72m 6:45 / mi
ahr:130 max:154

Work to Don Valley for a track session.

200, 400, 600, 800, 1000, 1000, 800, 600, 400, 200
36, 1.14, 1.54, 2.36, 3.17, 3.19, 2.36, 1.57, 1.14, 0.34

Strong, but not quick. Then home.

Monday Nov 12, 2012 #

6 AM

Running 45:44 intensity: (39:04 @2) + (6:40 @3) 6.16 mi (7:25 / mi) +177m 6:49 / mi
ahr:119 max:139 shoes: New Balance 1080 (3) (9)

Before work. Unsurprisingly, legs a little tired from yesterday.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Nov 11, 2012 #

9 AM

Running 2:42:59 intensity: (28:19 @2) + (1:34:46 @3) + (39:54 @4) 24.51 mi (6:39 / mi) +421m 6:19 / mi
ahr:137 max:152

Well, that hurt. Quite a lot.

Ran from home out to the start of the Percy Pud and ran 6 miles of the route at marathon pace. Back down to Malin Bridge and out along Rivelin Valley Road and the A57 to the dam, then 4 miles at marathon pace back to Malin Bridge. To Hillsbro and out along Middlewood Road to just past the Middlewood tavern, then 2 miles at marathon pace back to Hillsbro. Finished off with a broken shuffle up the hill home. The sections broke down as:

Distance / time / pace / av.HR

1. 3.1 / 22.51 / 7.22 / 123
2. 6.0 / 36.00 / 6.00 / 145
3. 5.9 / 42.08 / 7.07 / 133
4. 4.0 / 23.49 / 5.57 / 139
5. 2.3 / 16.33 / 7.15 / 135
6. 2.0 / 11.57 / 5.58 / 146
7. 1.2 / 9.40 / 7.59 / 136
T. 24.5 / 2.42.59 / 6.39 / 137

Had a bad patch in section 5 going out through Middlewood and thought I might have to drop the last tempo section, but gave myself a good talking to and actually felt better once I picked the pace up and was heading back. Tough session, but great to have it in the bag.

Saturday Nov 10, 2012 #

8 AM

Running 19:13 intensity: (15:50 @2) + (2:10 @3) + (34 @4) + (39 @5) 2.61 mi (7:22 / mi) +111m 6:31 / mi
ahr:123 max:173 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:56 intensity: (22 @2) + (1:09 @3) + (15:23 @4) + (2 @5) 3.1 mi (5:28 / mi) +59m 5:09 / mi
ahr:148 max:155 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 1st place.

A couple of seconds quicker than last week. Got into the lead on Rustlings Road on the second lap and held on from there. Running strongly again, more comfortable than last week.

Running 40:10 intensity: (14:14 @2) + (25:56 @3) 5.54 mi (7:15 / mi) +146m 6:42 / mi
ahr:128 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. Stomach sore. Don't normally get these problems when I run in the morning, maybe it's because I'm having breakfast too close to running hard.

Friday Nov 9, 2012 #

6 AM

Running 36:21 [2] 5.04 mi (7:13 / mi) +42m 7:02 / mi
ahr:116 max:137 shoes: New Balance 1080 (3) (9)

IW via Don Valley.

Strength & conditioning 30:00 [3]

Squats: 4 * 10 * 70kg
Split-squats: 3 * 10 * 50kg
Pull-ups: 6/6/6
Dips: 6/6/6

Ready to put the weight up, but will wait until after the marathon.
5 PM

Running 35:53 intensity: (30:16 @2) + (5:37 @3) 5.0 mi (7:11 / mi) +85m 6:49 / mi
ahr:123 max:143 shoes: New Balance 1080 (3) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Nov 8, 2012 #

6 AM

Running 44:43 intensity: (34:04 @2) + (10:39 @3) 6.18 mi (7:14 / mi) +171m 6:40 / mi
ahr:122 max:143 shoes: New Balance 1080 (3) (9)

Before work. Same as Tuesday.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Nov 7, 2012 #

6 AM

Running 1:14:59 intensity: (43:32 @2) + (5:17 @3) + (26:10 @4) 10.99 mi (6:49 / mi) +54m 6:43 / mi
ahr:129 max:154 shoes: Asics Gel Hyperspeed (3) (8.5)

IW via Don Valley for a track session with Paul. 5 * 1600m with 400m jog recovery. There was a strong, swirling wind making going tough on the back straight, so happy with the times considering conditions weren't ideal.

5.24, 5.24, 5.25, 5.24, 5.25.

Nice and consistent, both of us running strongly.
7 PM

Running 35:39 intensity: (30:45 @2) + (4:54 @3) 5.0 mi (7:08 / mi) +89m 6:45 / mi
ahr:123 max:143 shoes: New Balance 1080 (3) (9)

HFW. Long day.

Tuesday Nov 6, 2012 #

6 AM

Running 45:15 intensity: (33:04 @2) + (12:11 @3) 6.17 mi (7:20 / mi) +160m 6:47 / mi
ahr:123 max:143 (rest day) shoes: New Balance 1080 (3) (9)

Before work. Nice morning,

Monday Nov 5, 2012 #

7 AM

Running 35:34 intensity: (34:40 @2) + (54 @3) 4.99 mi (7:07 / mi) +46m 6:56 / mi
ahr:116 max:133 shoes: New Balance 1080 (3) (9)

IW.
6 PM

Running 36:17 intensity: (35:37 @2) + (40 @3) 5.0 mi (7:15 / mi) +75m 6:56 / mi
ahr:119 max:132 shoes: New Balance 1080 (3) (9)

HFW via Tesco.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Nov 4, 2012 #

8 AM

Running 2:17:22 intensity: (1:00:37 @2) + (1:01:37 @3) + (15:08 @4) 20.3 mi (6:46 / mi) +207m 6:34 / mi
ahr:129 max:149 shoes: Asics Gel Hyperspeed (3) (8.5)

Ran to Don Valley where I met Paul. We then did a ten mile tempo, three laps of the usual loop and then finished with a couple of laps on the track.

Lap 1: 18.39
Lap 2: 18.38
Total: 59.33 (average pace 5.57, although Paul's watch had us at 5.53)

Then run back to Hunters Bar to pick my car up from where I had left it last night. Had to weave my way through the Hallam University cheerleading squad who were running up Eccy Road at the same time. Helped take my mind off my tired legs.

Saturday Nov 3, 2012 #

8 AM

Running 19:30 intensity: (16:47 @2) + (2:43 @3) 2.57 mi (7:35 / mi) +83m 6:54 / mi
ahr:122 max:135 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:58 intensity: (21 @2) + (41 @3) + (15:41 @4) + (15 @5) 3.04 mi (5:34 / mi) +61m 5:15 / mi
ahr:149 max:155 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 2nd.

A good run out, but no feeling of speed in my legs, which doesn't concern me too much given the marathon training. Ran strongly and comfortably though which is more important at this stage.

Running 41:02 intensity: (24:09 @2) + (16:53 @3) 5.5 mi (7:28 / mi) +146m 6:54 / mi
ahr:126 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. Painful. Stomach all over the place today.
10 AM

Strength & conditioning 25:00 [3]

Core and strength work.

Friday Nov 2, 2012 #

6 AM

Running 48:24 intensity: (27:01 @2) + (9:29 @3) + (11:54 @4) 7.23 mi (6:42 / mi) +14m 6:39 / mi
ahr:129 max:152 shoes: Asics Gel Hyperspeed (3) (8.5)

Track session. 8 * 800m with 200m jog recovery (about 75 seconds). Both Paul and I were struggling a bit this morning, Paul with curry belly and me with some DOMS from weights yesterday. The aim was to run them in 2.40, but it quickly became apparent that wasn't going to happen. The pace felt quite comfortable, but neither of us had another gear to go into.

2:43, 2:42, 2:42. 2:42,
2:41, 2:42, 2:41, 2:39.

Thursday Nov 1, 2012 #

6 AM

Running 21:49 intensity: (15:45 @2) + (1:24 @3) + (1:35 @4) + (3:05 @5) 3.08 mi (7:06 / mi) +14m 7:00 / mi
ahr:126 max:172 shoes: New Balance 1080 (3) (9)

Home to Don Valley.

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (3) (9)

Squats: 4 * 10 * 70kg
Split squats: 3 * 10 * 50kg each leg
Pull-ups: 6/6/6
Dips: 6/6/6

Running 15:27 intensity: (13:36 @2) + (1:51 @3) 2.02 mi (7:40 / mi) +26m 7:22 / mi
ahr:124 max:133 shoes: New Balance 1080 (3) (9)

Don Valley to work.
7 PM

Running 35:19 intensity: (17:41 @2) + (17:38 @3) 4.95 mi (7:08 / mi) +84m 6:47 / mi
ahr:127 max:144 shoes: New Balance 1080 (3) (9)

HFW.

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