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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Running39 33:50:01 274.84(7:23) 442.31(4:35) 5788
  Strength & conditioning7 2:20:00
  Mountain Biking1 1:05:23
  Total46 37:15:24 274.84 442.31 5788
  [1-5]46 37:15:14

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Sunday Jun 30, 2013 #

11 AM

Mountain Biking 1:05:23 intensity: (52:55 @2) + (10:50 @3) + (1:38 @4)
ahr:116 max:151 shoes: Cycling shoes

13.3 miles, 371m climb.

I'd planned in a non-running day after the A to Z pub-crawl yesterday, and after spending a bit of money getting my mountain bike fixed I thought I'd make use of it. All the way up the parks, across the Roman Road to Fox House and back along the road.

Had fun trying to race some road bikers back from Fox House. They were cruising away on the downhills but I caught them up on the flatter sections. I'd forgotten how much fun biking was. Might have to save up and buy myself a new road bike.

New road bike or new carpet for the hall and stairs??
C • Bike wins every time! 1

Saturday Jun 29, 2013 #

8 AM

Running 15:25 intensity: (11:00 @2) + (2:00 @3) + (59 @4) + (1:26 @5) 2.12 mi (7:17 / mi) +41m 6:52 / mi
ahr:123 max:173 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:01 intensity: (1:57 @2) + (3:24 @3) + (11:40 @4) 3.1 mi (5:30 / mi) +48m 5:15 / mi
ahr:144 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

Three people I didn't recognise shot off and had about a 20m lead by the top of the first climb, but then they slowed right down on Rustlings Road so I overtook them all, got a gap and won by a decent gap.

Running 31:57 [2] 4.42 mi (7:13 / mi) +97m 6:46 / mi
ahr:119 max:128 shoes: Asics Gel Hyperspeed (4) (8.5)

Home from parkrun.

Friday Jun 28, 2013 #

6 AM

Running 33:29 intensity: (9 @0) + (26:31 @2) + (5 @3) + (43 @4) + (6:01 @5) 4.18 mi (8:00 / mi) +29m 7:50 / mi
ahr:119 max:185

Home to Don Valley with Paul from the usual meeting spot.

Running 22:17 [2] 1.28 mi (17:21 / mi)
ahr:85 max:107 shoes: New Balance 1080 (5) (9)

Drills.

Running 7:21 intensity: (6:26 @2) + (55 @3) 1.09 mi (6:45 / mi)
ahr:115 max:144 shoes: New Balance 1080 (5) (9)

Strides.

Running 5:14 [2] 0.66 mi (7:54 / mi)
ahr:109 max:118 shoes: New Balance 1080 (5) (9)

Don Valley to work.
5 PM

Running 33:43 intensity: (30:58 @2) + (2:45 @3) 4.6 mi (7:20 / mi) +118m 6:47 / mi
ahr:119 max:136 shoes: New Balance 1080 (5) (9)

HFW. Bumped into Lesley and had a chat, which gave me some respite before running up Cemetery Road. Feeling tired.
6 PM

Strength & conditioning 20:00 [3]

Core and strength.

Week 4, Day 3: 23, 28, 23, 23, 33. Very hard.

Thursday Jun 27, 2013 #

7 AM

Running 33:02 intensity: (29:26 @2) + (11 @3) + (34 @4) + (2:51 @5) 4.63 mi (7:08 / mi) +28m 7:00 / mi
ahr:117 max:172 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 34:58 intensity: (33:36 @2) + (1:22 @3) 4.78 mi (7:19 / mi) +119m 6:47 / mi
ahr:117 max:135 shoes: New Balance 1080 (5) (9)

HFW via Waitrose.
C • wooo nether edge, waitrose,... 1

Wednesday Jun 26, 2013 #

7 AM

Running 35:54 intensity: (1 @0) + (35:53 @2) 4.97 mi (7:13 / mi) +28m 7:06 / mi
ahr:111 max:128 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 33:43 intensity: (26:46 @2) + (6:57 @3) 4.63 mi (7:17 / mi) +113m 6:46 / mi
ahr:120 max:136 shoes: New Balance 1080 (5) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Core and strength.

Week 4, Day 2: 20, 25, 20, 20, 28.

Tuesday Jun 25, 2013 #

6 PM

Running 16:27 [2] 2.23 mi (7:23 / mi) +24m 7:08 / mi
ahr:107 max:121 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm up.

Running 19:08 intensity: (25 @2) + (30 @3) + (16:36 @4) + (1:37 @5) 3.55 mi (5:24 / mi) +89m 5:00 / mi
ahr:149 max:157 shoes: Asics Gel Hyperspeed (4) (8.5)

Damflask relays, 1st leg for second team.

Pleased with an all time pb.

2013: 19.08
2012: 20.01
2011: 20.00
2009: 19.52
2008: 19.39
2006: 19.29

Team finished 4th. 1st team won and vets team were 2nd. Perfect running conditions.
7 PM

Running 24:52 intensity: (21:12 @2) + (3:40 @3) 3.34 mi (7:27 / mi) +93m 6:51 / mi
ahr:121 max:134

Warm down.

Monday Jun 24, 2013 #

7 AM

Running 34:53 [2] 4.64 mi (7:31 / mi) +16m 7:26 / mi
ahr:105 max:120 shoes: New Balance 1080 (5) (9)

IW. Tired.
6 PM

Running 34:23 intensity: (33:09 @2) + (1:14 @3) 4.67 mi (7:22 / mi) +113m 6:51 / mi
ahr:117 max:143 shoes: New Balance 1080 (5) (9)

HFW. Still tired.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Week 4, Day 1: 18, 22, 16, 16, 25. Absolutely on my limit.

Sunday Jun 23, 2013 #

9 AM

Running 3:02:13 intensity: (2:38:53 @2) + (23:20 @3) 21.6 mi (8:26 / mi) +854m 7:31 / mi
ahr:119 max:144 shoes: Mizuno Harrier

Another good long run in the bag, on a pretty horrible morning with wind and driving rain for most of the duration. From home to Hunters Bar and then up Porter Clough right to the top. Around Fulwood Lane to Wyming Brook and on to Stanedge Pole. Down to Hathersage past the church, then climbed back out and across Burbage, Roman Road, Limb Valley, Eccy Woods, Eccy Road, Psalter Lane and home. Much better than Wednesday, and still feeling like I could have kept going which is encouraging. Took some lucozade with me, and ate an orio biscuit about half way round.

Saturday Jun 22, 2013 #

8 AM

Running 15:43 [2] 2.16 mi (7:17 / mi) +36m 6:55 / mi
ahr:114 max:128 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 16:50 intensity: (28 @2) + (1:51 @3) + (13:27 @4) + (1:04 @5) 3.09 mi (5:27 / mi) +46m 5:12 / mi
ahr:147 max:159 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

Slight improvement in time, just pipped Carl at the end.

Running 32:34 intensity: (31:19 @2) + (1:15 @3) 4.42 mi (7:22 / mi) +93m 6:55 / mi
ahr:122 max:132 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.
10 AM

Strength & conditioning 20:00 [3]

Core and stretching.

Friday Jun 21, 2013 #

7 AM

Running 1:00:19 intensity: (56:49 @2) + (1:03 @3) + (2:27 @4) 7.87 mi (7:40 / mi) +241m 7:00 / mi
ahr:116 max:150 shoes: New Balance 1080 (4) (9)

Up the parks, rep of Foxall Lane in 3.50, back down the parks. Then a trip to Ikea which was much harder work.

Thursday Jun 20, 2013 #

Note
(rest day)

Planned rest day. Legs not feeling as bad as I'd expected, but didn't sleep too well.

Wednesday Jun 19, 2013 #

7 AM

Running 34:21 intensity: (31:52 @2) + (1:18 @3) + (1:11 @4) 4.63 mi (7:25 / mi) +16m 7:21 / mi
ahr:113 max:154 shoes: New Balance 1080 (4) (9)

IW.
5 PM

Running 2:37:00 intensity: (1:41:52 @2) + (55:08 @3) 19.82 mi (7:55 / mi) +709m 7:08 / mi
ahr:125 max:144 shoes: New Balance 1080 (4) (9)

HFW, dumped bag, and then onto the Round Sheffield route. Took some fluid with me, but it was way hotter than I'd anticipated and ran out after 2 hours. Had to pop into a pub for a refresh. Started to hit the wall a bit after 2hrs 15, but managed to keep plugging away to the end. Feeling dehydrated, tired and a bit broken now. Good to get a first long run done in ages on a nice evening.

Tuesday Jun 18, 2013 #

7 AM

Running 33:42 [2] 4.64 mi (7:15 / mi) +28m 7:07 / mi
ahr:114 max:128 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 38:14 intensity: (29:20 @2) + (8:54 @3) 5.33 mi (7:10 / mi) +119m 6:42 / mi
ahr:122 max:138 shoes: New Balance 1080 (5) (9)

HFW, swapped bags, down to bike shop to collect now properly repaired bike.
C • BIKE ! 1

Monday Jun 17, 2013 #

7 AM

Running 33:32 intensity: (33:30 @2) + (2 @3) 4.65 mi (7:13 / mi) +27m 7:05 / mi
ahr:113 max:130 shoes: New Balance 1080 (4) (9)

IW.
6 PM

Running 42:59 intensity: (32:27 @2) + (10:32 @3) 6.01 mi (7:09 / mi) +165m 6:35 / mi
ahr:123 max:139 shoes: New Balance 1080 (5) (9)

HFW, swapped bags, ran down to pick bike up, cycled half way home, bike still broken, took it back, ran home.
7 PM

Strength & conditioning 25:00 [3]

Core work.

Week 3, Day 3: 16, 21, 15, 15, 21.

Sunday Jun 16, 2013 #

5 PM

Running 1:15:38 intensity: (57:31 @2) + (18:07 @3) 10.27 mi (7:22 / mi) +368m 6:38 / mi
ahr:124 max:141 shoes: New Balance 1080 (4) (9)

Didn't get out until late afternoon after getting home from Nottingham and then father visiting. Up to the top of Foxhall Lane, down Clough Lane, up to the top of the parks and home via Ringinglow.

Saturday Jun 15, 2013 #

8 AM

Running 18:58 intensity: (15:01 @2) + (1:43 @3) + (1:30 @4) + (44 @5) 2.67 mi (7:07 / mi) +46m 6:45 / mi
ahr:123 max:161 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:04 intensity: (51 @2) + (1:10 @3) + (14:57 @4) + (6 @5) 3.09 mi (5:32 / mi) +60m 5:13 / mi
ahr:147 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

On my own pretty much from the start, although a runner did come with me to the top of the first climb and then dropped out. Tried to keep pushing but it was tough, especially into the wind on the second climb.

Running 31:00 intensity: (24:10 @2) + (6:50 @3) 4.43 mi (7:00 / mi) +92m 6:34 / mi
ahr:124 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down run to Forge Dam and back.

Friday Jun 14, 2013 #

6 AM

Running 31:19 [2] 4.23 mi (7:24 / mi) +24m 7:16 / mi
ahr:113 max:129 shoes: New Balance 1080 (5) (9)

Home to Don Valley.

Running 21:56 [2] 1.28 mi (17:05 / mi) +1m 17:03 / mi
ahr:93 max:115 shoes: New Balance 1080 (5) (9)

Drills.

Running 14:33 intensity: (8:48 @2) + (4:18 @3) + (1:27 @4) 2.15 mi (6:46 / mi)
ahr:128 max:152 shoes: Track spikes

4 laps of bends and straights then 4 * 150 accelerations.

Running 4:51 [2] 0.64 mi (7:35 / mi)
ahr:116 max:127 shoes: New Balance 1080 (5) (9)

Don Valley to work.
5 PM

Running 32:34 intensity: (12:36 @2) + (14:43 @3) + (8 @4) + (5:07 @5) 4.59 mi (7:06 / mi) +121m 6:34 / mi
ahr:136 max:176 shoes: New Balance 1080 (5) (9)

HFW.

Thursday Jun 13, 2013 #

7 AM

Strength & conditioning 15:00 [3]

Core work.

Running 31:26 intensity: (30:31 @2) + (53 @3) + (2 @4) 4.31 mi (7:18 / mi) +22m 7:11 / mi
ahr:117 max:148 shoes: Asics Gel Hyperspeed (4) (8.5)

Leg stretch out to Arclite House, two laps of the lake and back.
C • swanky meeting room 1

Wednesday Jun 12, 2013 #

6 PM

Running 41:03 intensity: (17:37 @2) + (22:39 @3) + (47 @4) 6.17 mi (6:39 / mi) +50m 6:30 / mi
ahr:128 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

In Swindon. Including 20 minutes of 1 minute on, 30 seconds off.
8 PM

Note

Week 3, Day 2: 14, 19, 14, 14, 19.

Tuesday Jun 11, 2013 #

6 AM

Running 51:10 intensity: (46:50 @2) + (1:56 @3) + (46 @4) + (1:38 @5) 6.97 mi (7:20 / mi) +161m 6:51 / mi
ahr:117 max:171 shoes: New Balance 1080 (5) (9)

Up the parks, a little loop around Mayfield Valley and back. Quick chat with Paul at the bottom of Endcliffe Park.

Monday Jun 10, 2013 #

7 AM

Running 33:46 intensity: (26:58 @2) + (1:33 @3) + (46 @4) + (4:29 @5) 4.63 mi (7:18 / mi) +27m 7:10 / mi
ahr:122 max:173 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 34:30 intensity: (22:56 @2) + (8:46 @3) + (10 @4) + (2:38 @5) 4.83 mi (7:09 / mi) +113m 6:40 / mi
ahr:107 max:176 shoes: New Balance 1080 (5) (9)

HFW via Edinburgh Bicycle Cooperative to book my bike in for a service.
6 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Week 3, Day 1: 12, 17, 13, 13, 17. Always find Day 1 of each week the toughest because the recovery is only 60 seconds.

Sunday Jun 9, 2013 #

8 AM

Running 1:30:02 intensity: (1:11:21 @2) + (15:03 @3) + (22 @4) + (3:16 @5) 12.03 mi (7:29 / mi) +380m 6:49 / mi
ahr:122 max:170 shoes: New Balance 1080 (4) (9)

Down to Hunters Bar where I picked up the Round Sheffield route. Followed it up to the top of the parks, Ringinglow, Limb Valley, Eccy Woods, Ladies Spring Wood, Beauchief golf course, but from then cut back through Millhouses Park and along Abbeydale Road.

Had some good banter with a cyclist who I was trying to keep pace with from the bottom of the parks to the bottom of Mark Lane. He overtook me half way up Endcliffe Park and got out of sight, but then I overtook just before Forge Dam. We took a different route at that point, me coming past the cafe, him on the bridleway. He'd got a small lead, but then through the next section it was close and we called it a tie at the end.

Saturday Jun 8, 2013 #

8 AM

Running 16:53 [2] 2.34 mi (7:13 / mi) +46m 6:48 / mi
ahr:114 max:127 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:00 intensity: (21 @2) + (44 @3) + (15:26 @4) + (29 @5) 3.06 mi (5:33 / mi) +46m 5:18 / mi
ahr:148 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

On my own from the top of the first climb. Tried to keep pushing. Better than last week, but still lacking any kind of sharpness.
C • Where and why? 4

Running 31:53 intensity: (26:59 @2) + (4:54 @3) 4.4 mi (7:15 / mi) +94m 6:48 / mi
ahr:125 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down run home to Forge Dam and back.

Friday Jun 7, 2013 #

6 AM

Running 31:54 intensity: (31:06 @2) + (46 @3) + (2 @4) 4.18 mi (7:37 / mi) +25m 7:29 / mi
ahr:115 max:146 shoes: New Balance 1080 (5) (9)

Home to Don Valley, with Paul from Waitrose.

Running 26:25 intensity: (9:29 @2) + (7:26 @3) + (7:35 @4) + (1:55 @5) 4.08 mi (6:28 / mi) +3m 6:28 / mi
ahr:138 max:157 shoes: Track spikes

10 * 400m off 200m jog recovery.

76; 73; 75; 75; 74; 75; 75; 75; 75; 73.

Better than I was expecting.

Running 4:51 intensity: (4:32 @2) + (19 @3) 0.64 mi (7:33 / mi)
ahr:122 max:131 shoes: New Balance 1080 (5) (9)

Don Valley to work.

Thursday Jun 6, 2013 #

6 AM

Running 45:25 intensity: (33:35 @2) + (2:25 @3) + (25 @4) + (9:00 @5) 6.18 mi (7:21 / mi) +129m 6:54 / mi
ahr:131 max:177 shoes: New Balance 1080 (4) (9)

To Forge Dam and back.

Wednesday Jun 5, 2013 #

7 AM

Running 34:13 intensity: (23:58 @2) + (9:09 @3) + (26 @4) + (40 @5) 4.74 mi (7:13 / mi) +28m 7:05 / mi
ahr:124 max:169 shoes: New Balance 1080 (4) (9)

IW.
7 PM

Running 32:52 intensity: (13:56 @2) + (17:19 @3) + (1:37 @4) 4.67 mi (7:03 / mi) +120m 6:31 / mi
ahr:130 max:148 shoes: New Balance 1080 (4) (9)

HFW. Long day.

Tuesday Jun 4, 2013 #

7 AM

Running 33:24 intensity: (33:07 @2) + (17 @3) 4.67 mi (7:09 / mi) +27m 7:01 / mi
ahr:115 max:130 shoes: Asics Gel Hyperspeed (4) (8.5)

IW.
6 PM

Running 37:31 intensity: (26:35 @2) + (10:56 @3) 5.18 mi (7:14 / mi) +144m 6:40 / mi
ahr:124 max:141 shoes: Asics Gel Hyperspeed (4) (8.5)

HFW.
9 PM

Note

Press up test: 25

Still a long way to go.

Monday Jun 3, 2013 #

8 AM

Running 47:25 intensity: (28:47 @2) + (14:09 @3) + (19 @4) + (4:10 @5) 6.67 mi (7:06 / mi) +148m 6:39 / mi
ahr:130 max:173 shoes: New Balance 1080 (4) (9)

Up the parks to just past Forge Dam and back. Cracker morning.

Sunday Jun 2, 2013 #

Note
(rest day)

Week 2, Day 3: 16, 17, 14, 14, 20.

Saturday Jun 1, 2013 #

8 AM

Running 18:32 intensity: (10:41 @2) + (2:35 @3) + (47 @4) + (4:29 @5) 2.53 mi (7:19 / mi) +57m 6:51 / mi
ahr:133 max:182 shoes: Asics Gel Hyperspeed (4) (8.5)

Running 17:08 intensity: (29 @2) + (1:05 @3) + (15:34 @4) 3.05 mi (5:37 / mi) +52m 5:20 / mi
ahr:147 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

Running 23:31 intensity: (18:23 @2) + (5:08 @3) 3.03 mi (7:45 / mi) +114m 6:56 / mi
ahr:124 max:139 shoes: Asics Gel Hyperspeed (4) (8.5)

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