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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running32 32:03:41 253.2(7:36) 407.49(4:43) 5833
  Strength & conditioning7 3:32:10
  Total35 35:35:51 253.2 407.49 5833
  [1-5]35 35:34:21

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Friday Nov 29, 2013 #

2 PM

Running 54:29 intensity: (47:08 @2) + (7:21 @3) 7.27 mi (7:30 / mi) +195m 6:55 / mi
ahr:122 max:137 shoes: Salomon Fellraiser (9)

Parks. Nice to run in the light. Very very careful on the way back down.

Wednesday Nov 27, 2013 #

7 AM

Running 34:21 intensity: (30:42 @2) + (3:39 @3) 4.62 mi (7:26 / mi) +26m 7:19 / mi
ahr:118 max:134 shoes: New Balance 1080 (6) (9)

IW.
5 PM

Running 1:15:24 intensity: (27:38 @2) + (47:46 @3) 10.0 mi (7:32 / mi) +254m 6:59 / mi
ahr:131 max:144 shoes: New Balance 1080 (6) (9)

Extended HFW.

Tuesday Nov 26, 2013 #

6 PM

Running 51:28 intensity: (4:52 @2) + (30:30 @3) + (14:34 @4) + (1:32 @5) 8.04 mi (6:24 / mi) +163m 6:01 / mi
ahr:141 max:180 shoes: New Balance 1080 (6) (9)

Trying out what might be my new tempo loop. Trying to keep the pace high, but very clunky and not at all smooth when I'm attempting to run hard. Down to Abbeydale Road, out to Dore station, right up Dore Lane to the bottom of Long Line, back down Eccy Road and then Psalter Lane.

Monday Nov 25, 2013 #

9 AM

Running 44:01 intensity: (32:14 @2) + (6:42 @3) + (57 @4) + (4:08 @5) 6.0 mi (7:20 / mi) +143m 6:50 / mi
ahr:128 max:179 shoes: New Balance 1080 (6) (9)

Parks, then popped in to see Paul.

Sunday Nov 24, 2013 #

Note
(rest day)

Planned.

Saturday Nov 23, 2013 #

8 AM

Running 18:40 intensity: (11:13 @2) + (24 @3) + (11 @4) + (6:52 @5) 2.46 mi (7:35 / mi) +46m 7:10 / mi
ahr:133 max:181 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:15 intensity: (1:15 @2) + (1:09 @3) + (14:31 @4) + (20 @5) 3.08 mi (5:36 / mi) +53m 5:19 / mi
ahr:146 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 4th place.

A bit stronger.

Running 38:50 intensity: (34:29 @2) + (4:21 @3) 5.09 mi (7:38 / mi) +145m 7:01 / mi
ahr:123 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.

Friday Nov 22, 2013 #

7 AM

Running 49:55 [2] 6.6 mi (7:34 / mi) +145m 7:05 / mi
shoes: New Balance 1080 (6) (9)

Parks. Bumped into Al at Forge Dam on the way back down so ran with him to Hunters Bar.
6 PM

Strength & conditioning 20:00 [3]

Core and strength.

Thursday Nov 21, 2013 #

Note
(rest day)

Meetings and travelling. Too tired to bother when I got home.

Wednesday Nov 20, 2013 #

Note
(rest day)

In London drinking. Practising for SPOOK weekend.

Tuesday Nov 19, 2013 #

5 PM

Running 16:38 [2] 2.21 mi (7:31 / mi) +18m 7:20 / mi
ahr:103 max:119 shoes: Asics Gel Hyperspeed (4) (8.5)

Work to track.

Running 29:54 intensity: (24:32 @2) + (2:26 @3) + (2:56 @4) 4.82 mi (6:12 / mi)
ahr:81 max:150 shoes: Asics Gel Hyperspeed (4) (8.5)

6 sets of 600m (100m jog) 400m (200m jog). Times of:

1.53 / 1.15
1.56 / 1.15
1.55 / 1.15
1.56 / 1.15
1.56 / 1.16
1.55 / 1.12

Very icy on the top bend. Running better tonight, chasing after Pete.

Running 12:58 [2] 1.67 mi (7:46 / mi)
ahr:107 max:122 shoes: Asics Gel Hyperspeed (4) (8.5)

Back to work to pick up my car.

Monday Nov 18, 2013 #

7 AM

Running 34:22 intensity: (33:59 @2) + (23 @3) 4.6 mi (7:28 / mi) +26m 7:21 / mi
ahr:112 max:132 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 1:53 [2] 0.24 mi (7:57 / mi) +1m 7:51 / mi
ahr:91 max:110 shoes: New Balance 1080 (6) (9)

Work to EIS.

Strength & conditioning 38:24 intensity: (35:58 @2) + (2:26 @3)
ahr:100 max:135 shoes: New Balance 1080 (6) (9)

Running 38:32 intensity: (38:27 @2) + (5 @3) 4.45 mi (8:40 / mi) +117m 8:00 / mi
ahr:113 max:130 shoes: New Balance 1080 (6) (9)

Home from EIS.

Sunday Nov 17, 2013 #

8 AM

Running 2:38:39 intensity: (2:28:17 @2) + (10:22 @3) 19.06 mi (8:19 / mi) +560m 7:38 / mi
ahr:118 max:139 shoes: Salomon Fellraiser (9)

Had a busy afternoon (which for once didn't involve lying on the sofa and watching sport) so headed out pretty early. Warm, still and eerily quiet. Out to Stanedge Pole via the parks, then along the edge, Burbage bridge, across the moor to the Roman Road, Limb Valley, Eccy Woods and finished down Abbeydale Road. Went over on my bad ankle coming across the Roman Road and so that was a bit sore, aching a bit on the road section at the end.

Saturday Nov 16, 2013 #

8 AM

Running 18:10 intensity: (14:18 @2) + (17 @3) + (38 @4) + (2:57 @5) 2.49 mi (7:18 / mi) +51m 6:52 / mi
ahr:124 max:173 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:22 intensity: (1:30 @0) + (31 @2) + (1:32 @3) + (13:49 @4) 3.1 mi (5:36 / mi) +49m 5:21 / mi
ahr:146 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 8th place.

Tired and heavy legged from the off, surprised the time wasn't worse than this actually.

Running 38:19 intensity: (29:35 @2) + (8:44 @3) 5.09 mi (7:32 / mi) +146m 6:55 / mi
ahr:124 max:137 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home, with Andy P to Fulwood.

Friday Nov 15, 2013 #

7 AM

Running 33:27 intensity: (33:25 @2) + (2 @3) 4.58 mi (7:18 / mi) +29m 7:09 / mi
ahr:113 max:130 shoes: New Balance 1080 (6) (9)

IW.
5 PM

Running 34:51 intensity: (32:27 @2) + (2:24 @3) 4.59 mi (7:36 / mi) +112m 7:04 / mi
ahr:120 max:134 shoes: New Balance 1080 (6) (9)

HFW.

Thursday Nov 14, 2013 #

5 PM

Running 1:10:23 intensity: (36:01 @2) + (27:54 @3) + (6:28 @4) 10.35 mi (6:48 / mi) +267m 6:18 / mi
ahr:128 max:149 shoes: New Balance 1080 (6) (9)

From home to Abbeydale Road, out to Dore station, then tried to run hard all the way up Dore Road and then up Long Line. Quite a long hill, but never that steep. Didn't really feel like I was going at any kind of speed though. Then back home, trying to maintain an honest pace.

Wednesday Nov 13, 2013 #

7 AM

Running 50:45 intensity: (46:25 @2) + (2:08 @3) + (1:09 @4) + (1:03 @5) 6.6 mi (7:41 / mi) +146m 7:12 / mi
ahr:119 max:160 shoes: New Balance 1080 (6) (9)

Parks. Struggled a little to get out of bed, but enjoyed myself once out.
7 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Tuesday Nov 12, 2013 #

7 AM

Running 1:07:59 intensity: (1:04:56 @2) + (3:03 @3) 8.72 mi (7:48 / mi) +260m 7:08 / mi
ahr:116 max:138 shoes: New Balance 1080 (6) (9)

Parks, Mayfield Valley, Lodge Moor, Sandygate, Crosspool, Broomhill.

Monday Nov 11, 2013 #

6 AM

Running 57:44 intensity: (54:40 @2) + (28 @3) + (1:01 @4) + (1:35 @5) 7.23 mi (7:59 / mi) +193m 7:23 / mi
ahr:114 max:172 shoes: New Balance 1080 (5) (9)

With Paul up the parks before work. Good to run in the morning without a bag, and to have some company. Damp, but warm.
6 PM

Running 14:04 [2] 1.81 mi (7:47 / mi) +13m 7:37 / mi
ahr:106 max:121 shoes: New Balance 1080 (6) (9)

Warm up run before circuits.

Strength & conditioning 38:28 intensity: (36:19 @2) + (2:09 @3)
ahr:97 max:136 shoes: New Balance 1080 (6) (9)

Circuits. 30 seconds on each exercise this week.

Running 9:34 [2] 1.2 mi (8:00 / mi) +1m 7:58 / mi
ahr:109 max:122 shoes: New Balance 1080 (6) (9)

Warm down.

Sunday Nov 10, 2013 #

8 AM

Running 2:20:11 intensity: (1:55:46 @2) + (24:25 @3) 17.35 mi (8:05 / mi) +668m 7:13 / mi
ahr:118 max:141 shoes: Salomon Fellraiser (9)

What a cracking morning to be out for a run, one of those days where you just want to run for ever. The views across Sheffield from the top of Burbage were fantastic. Ran the Round Sheffield route but with an extension across Burbage mines and around Lady Canning plantation. Bumped into Tom Beautyman in the mines and had a good a chat with him. Stopped off briefly at the XC race in Graves Park and had a quick chat with Ben. Took a little while to get going, but running well after that.

Saturday Nov 9, 2013 #

8 AM

Running 16:01 intensity: (13:13 @2) + (1:11 @3) + (43 @4) + (54 @5) 2.15 mi (7:28 / mi) +39m 7:04 / mi
ahr:114 max:160 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:16 intensity: (1:59 @2) + (2:25 @3) + (12:51 @4) + (1 @5) 3.07 mi (5:38 / mi) +48m 5:22 / mi
ahr:146 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

Similar speed to last week but I did feel stronger and like I was running with better form. Maybe there is a flicker of fitness returning.

Running 40:09 intensity: (39:20 @2) + (49 @3) 5.24 mi (7:39 / mi) +148m 7:02 / mi
ahr:121 max:130 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.

Friday Nov 8, 2013 #

6 AM

Running 51:02 intensity: (42:48 @2) + (1:21 @3) + (18 @4) + (6:35 @5) 6.58 mi (7:45 / mi) +144m 7:16 / mi
ahr:123 max:174 shoes: New Balance 1080 (6) (9)

Up the parks before work.

Thursday Nov 7, 2013 #

7 AM

Running 34:29 [2] 4.6 mi (7:29 / mi) +18m 7:24 / mi
ahr:114 max:127 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 35:25 intensity: (31:13 @2) + (4:12 @3) 4.64 mi (7:38 / mi) +117m 7:05 / mi
ahr:121 max:135 shoes: New Balance 1080 (6) (9)

HFW.

Strength & conditioning 25:00 [3]

Core and some stretching.

Wednesday Nov 6, 2013 #

7 AM

Running 34:50 intensity: (33:32 @2) + (1:18 @3) 4.6 mi (7:34 / mi) +28m 7:26 / mi
ahr:116 max:139 shoes: New Balance 1080 (6) (9)

IW. Tired legs.
12 PM

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (6) (9)

Squats: 4*12*60kg
Goblet squats: 3*10*17.5kg
Single arm raises: 3 * 30 * 7kg
Side arm raises: 3 * 10 * 7kg

Giving the split squats using the rach a miss as they've been hurting my knees. Did some with dumbbells instead, making sure the form was good.
5 PM

Running 35:24 intensity: (29:35 @2) + (5:49 @3) 4.58 mi (7:44 / mi) +108m 7:12 / mi
ahr:121 max:135 shoes: New Balance 1080 (6) (9)

HFW. Wet legs.

Tuesday Nov 5, 2013 #

7 AM

Running 34:44 [2] 4.6 mi (7:33 / mi) +39m 7:22 / mi
ahr:113 max:128 shoes: New Balance 1080 (6) (9)

IW.
5 PM

Running 8:42 intensity: (7:57 @2) + (33 @3) + (12 @4) 1.11 mi (7:49 / mi) +23m 7:20 / mi
ahr:115 max:151 shoes: Asics Gel Hyperspeed (4) (8.5)

Work to Woodbourn Road.

Running 30:21 intensity: (9:03 @2) + (8:25 @3) + (12:53 @4) 4.3 mi (7:03 / mi) +1m 7:03 / mi
ahr:136 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

Didn't get too scared by last week, so went back to track. 10 * 2 minutes with 1 minute recovery. Was aiming for at least 600m each time and was probably getting somewhere near 625m. Pretty consistent again which is good, but again the HR is still low.

Running 32:47 intensity: (31:42 @2) + (1:05 @3) 3.87 mi (8:28 / mi) +99m 7:50 / mi
ahr:122 max:134 shoes: New Balance 1080 (6) (9)

Run home.

Monday Nov 4, 2013 #

7 AM

Running 35:52 [2] 4.81 mi (7:27 / mi) +30m 7:19 / mi
ahr:113 max:129 shoes: New Balance 1080 (6) (9)

IW. Legs not too bad after yesterday.
6 PM

Running 2:38 intensity: (50 @2) + (5 @3) + (6 @4) + (1:37 @5) 0.34 mi (7:38 / mi)
ahr:146 max:176 shoes: New Balance 1080 (6) (9)

Work to EIS.

Strength & conditioning 35:18 intensity: (30:16 @2) + (5:02 @3)
ahr:105 max:140 shoes: New Balance 1080 (6) (9)

Keith's circuit session at EIS. 15 exercises grouped into three areas - CV, strength and core. 25 seconds on, 5 seconds to change exercises. 3 sets, 3 minutes between sets. I'm going to hurt tomorrow. Wrist held up on OK on press ups, but by no means perfect.

Running 35:20 intensity: (33:16 @2) + (2:04 @3) 4.41 mi (8:01 / mi) +113m 7:26 / mi
ahr:121 max:133 shoes: New Balance 1080 (6) (9)

Run home.

Sunday Nov 3, 2013 #

9 AM

Running 2:53:24 intensity: (2:00:20 @2) + (44:29 @3) + (8:35 @4) 20.3 mi (8:33 / mi) +817m 7:36 / mi
ahr:125 max:150 shoes: Salomon Fellraiser (9)

Cracking long run and catch up with Rich. He wanted to run for 90 to 100 minutes, I wanted about 2 hrs 30, so said I'd meet him at his folks place near Crimicar Lane. As the weather was a bit rubbish, we changed route plans and instead of going onto Stanage Edge we headed over to Damflask. This ended up being a bit further, so I ended up running for nearly three hours. Held out well, getting a bit stiff on the last section back from Fulwood once I'd left Rich, but stamina wise the endurance was there. Can already feel the gym work helping me keep my form when I'm starting to tire. Very wet and muddy, gave the shoes a proper 'road' test today, still impressed, so much grip.

Saturday Nov 2, 2013 #

8 AM

Running 18:47 intensity: (11:58 @2) + (19 @3) + (23 @4) + (6:07 @5) 2.42 mi (7:45 / mi) +40m 7:22 / mi
ahr:133 max:176 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:17 intensity: (2:46 @2) + (51 @3) + (12:28 @4) + (1:12 @5) 3.04 mi (5:42 / mi) +46m 5:26 / mi
ahr:149 max:156 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 7th place.

Another improvement, and I felt a bit more spritely today. Still struggling to get my HR up. Jonny Crickmore came cruising past the second time down Rustlings Road. Tried (and failed) to keep up but that pushed me along a little bit.

Running 39:05 intensity: (13:55 @2) + (25:10 @3) 5.22 mi (7:29 / mi) +148m 6:53 / mi
ahr:130 max:140 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.

Friday Nov 1, 2013 #

Note
(rest day)

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