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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Running25 30:57:41 231.03(8:02) 371.8(5:00) 6921
  Strength & conditioning6 2:30:00
  Total30 33:27:41 231.03 371.8 6921

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Monday Jun 30, 2014 #

5 PM

Running 40:17 intensity: (27:56 @2) + (11:14 @3) + (22 @4) + (45 @5) 5.51 mi (7:18 / mi) +124m 6:50 / mi
ahr:125 max:172 shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Legs trashed and feeling so tired. Contemplated stopping for a lie down half way up Abbey Lane.

Strength & conditioning 20:00 [3]

A bit of a stretch.

Sunday Jun 29, 2014 #

8 AM

Running 6:25 intensity: (6:22 @2) + (3 @3) 0.81 mi (7:58 / mi) +20m 7:24 / mi
ahr:114 max:132 shoes: Salomon Fellraiser (9)

Down to Endcliffe Park.

Running 2:04:58 intensity: (55:37 @2) + (22:37 @3) + (45:40 @4) + (1:04 @5) 14.76 mi (8:28 / mi) +562m 7:34 / mi
ahr:132 max:158 shoes: Salomon Fellraiser (9)

Round Sheffield Run, 3rd place (winner 73.43; my racing time 74.54).

Great little race, very enjoyable. The route was split into 11 'stages', with recovery / transition stages between each to give time to cross roads etc. Each of the stages started and ended with a sportident punch, and there was also a KOM stage and a sprint stage at the end.

This is a route I know really well so was hoping that would give me a bit of an advantage knowing the lie of the land. It helped to an extent. I was pleased with how I ran, don't think I could have gone much faster. The winner beat me on all splits apart from the first two. Decent times on the uphill legs (2nd place and 3 seconds down on the KOM stage) but getting spanked on the downhills.

Beer tent and good atmosphere at the finish. Picked up a trophy, some running shop vouchers and some beer for my efforts.

Saturday Jun 28, 2014 #

8 AM

Running 21:32 intensity: (16:50 @2) + (1:51 @3) + (1:06 @4) + (1:45 @5) 2.89 mi (7:28 / mi) +64m 6:59 / mi
ahr:125 max:165 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 18:08 intensity: (1:16 @2) + (1:37 @3) + (15:15 @4) 3.09 mi (5:52 / mi) +49m 5:36 / mi
ahr:146 max:152 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 4th place.

Hoped I was running quicker than the time I got. Unfortunately I wasn't. This is the first faster running I've done for three weeks, and was feeling it.

Running 22:21 intensity: (18:29 @2) + (3:52 @3) 2.77 mi (8:05 / mi) +61m 7:34 / mi
ahr:122 max:135 shoes: Asics Gel Hyperspeed (5) (8.5)

Back home. First bit with Kim.

Friday Jun 27, 2014 #

7 AM

Running 34:15 intensity: (30:08 @2) + (4:07 @3) 4.67 mi (7:20 / mi) +26m 7:12 / mi
ahr:118 max:137 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 34:27 intensity: (27:27 @2) + (7:00 @3) 4.65 mi (7:24 / mi) +119m 6:52 / mi
ahr:124 max:137 shoes: New Balance 1080 (7) (9)

HFW.

Thursday Jun 26, 2014 #

7 AM

Running 40:22 intensity: (20:51 @2) + (16:12 @3) + (1:03 @4) + (2:16 @5) 5.5 mi (7:20 / mi) +124m 6:52 / mi
ahr:131 max:172 shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Had a sports massage after work, which while very painful does seem to have helped.

Wednesday Jun 25, 2014 #

7 AM

Running 50:55 intensity: (49:36 @2) + (1:19 @3) 6.57 mi (7:45 / mi) +149m 7:14 / mi
ahr:117 max:131 shoes: New Balance 1080 (7) (9)

Usual parks run. A bit more fluid today. It's now about time I started to think about shedding the excess weight I'm currently carrying. Cutting down on beer is probably a good start.
7 PM

Strength & conditioning 30:00 [3]

Actually made use of the gym on the doorstep.

Tuesday Jun 24, 2014 #

7 AM

Running 55:31 intensity: (44:12 @2) + (10:10 @3) + (20 @4) + (49 @5) 7.24 mi (7:40 / mi) +194m 7:05 / mi
ahr:125 max:162 shoes: New Balance 1080 (7) (9)

Beautiful morning for run. Unfortunately my running was anything but. Clunky and uncoordinated. Up the parks to the bottom of the last section of Porter Clough.

Monday Jun 23, 2014 #

7 AM

Running 41:54 intensity: (34:11 @2) + (7:43 @3) 5.52 mi (7:35 / mi) +124m 7:06 / mi
ahr:120 max:134 shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Tired legs.

Saturday Jun 21, 2014 #

10 AM

Running 4:35:20 intensity: (37:08 @2) + (3:09:10 @3) + (48:40 @4) + (22 @5) 30.54 mi (9:01 / mi) +1436m 7:52 / mi
ahr:139 max:156 shoes: Salomon Fellraiser (9)

Intro Ultra Tour of the Peak District.

A distant second to Marcus Scotney, but a 45 minute improvement in time from last year, so I'll take that.

Thursday Jun 19, 2014 #

7 AM

Running 40:49 intensity: (33:20 @2) + (7:15 @3) + (14 @4) 5.49 mi (7:26 / mi) +124m 6:57 / mi
ahr:123 max:149 shoes: New Balance 1080 (7) (9)

Abbey Lane loop.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Jun 18, 2014 #

7 AM

Running 40:25 intensity: (27:21 @2) + (13:04 @3) 5.51 mi (7:20 / mi) +124m 6:51 / mi
ahr:124 max:138 shoes: New Balance 1080 (7) (9)

Abbey Lane loop.
5 PM

Running 37:42 intensity: (24:20 @2) + (13:22 @3) 5.32 mi (7:06 / mi) +124m 6:37 / mi
ahr:126 max:140 shoes: New Balance 1080 (7) (9)

Had to go out again as it was such a lovely evening. Forge Dam and back. Heavy and clunky. Now only coughing when I stop.

Tuesday Jun 17, 2014 #

7 AM

Running 48:21 intensity: (47:39 @2) + (42 @3) 6.51 mi (7:26 / mi) +69m 7:11 / mi
ahr:118 max:132 shoes: Asics Gel Hyperspeed (5) (8.5)

Down in London, leg stretch before breakfast. Cough still lingering.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Jun 15, 2014 #

9 AM

Running 1:37:43 intensity: (1:05:35 @2) + (32:07 @3) + (1 @4) 11.76 mi (8:19 / mi) +412m 7:30 / mi
ahr:125 max:145 shoes: Salomon Fellraiser (9)

Up the parks, Burbage Mines, Lady Cannings, Limb Valley, Whirlow Farm, parks again. Legs heavy, but cough not as bad.

Saturday Jun 14, 2014 #

8 AM

Running 55:17 intensity: (21:45 @2) + (24:37 @3) + (8:55 @4) 7.84 mi (7:03 / mi) +157m 6:38 / mi
ahr:132 max:154 shoes: New Balance 1080 (7) (9)

Cold felt sufficiently better to attempt a run. This also included a cruise around the parkrun in c.19.40. Coughing a bit when I tried to pick up the pace, but not too bad and no reaction (yet) afterwards.

Friday Jun 13, 2014 #

Note
(sick) (rest day)

Feeling much better. Run tomorrow.

Thursday Jun 12, 2014 #

Note
(sick) (rest day)

Cold is worse. More frustrating given the weather.

Wednesday Jun 11, 2014 #

Note
(sick) (rest day)

The cough has gone and been replaced by a cold.

Tuesday Jun 10, 2014 #

6 PM

Strength & conditioning 30:00 [3]
(rest day)

Still not feeling 100% so just some core and stretching.

Monday Jun 9, 2014 #

Note
(rest day)

A bit run down after yesterday, and I've developed this really annoying cough from nowhere so taking a day off.

Sunday Jun 8, 2014 #

8 AM

Running 4:05:47 intensity: (2:53:03 @2) + (1:12:44 @3) 25.68 mi (9:34 / mi) +1222m 8:20 / mi
ahr:123 max:144 shoes: Salomon Fellraiser (9)

Did a recce of the Intro Ultra route for two weeks time from Ringinglow. The full route is 30 miles so only missed out a small part.

The full route starts at Whirlowbrook Farm, drops into the parks at Forge Dam and then up Porter Clough to the top. This is where I picked it up, and went through Burbage Mines, Lady Cannings, Roman Road, over the edge, Upper Burbage Bridge, Stanage Edge, Yorkshire Bridge, Win Hill, Hope, Pindale, Bradwell, Bradwell Edge, Shatton, Hathersage, Carl Wark, Packhorse Bridge, Roman Road. The full route then finishes down Limb Valley.

Lovely day for it, warm, but a nice breeze up on the tops. When I did the race last year it was very hot, and I was already in trouble in Bradwell. Today, I got further than that and it was the climb from Hathersage up back across Burbage where it became hard. Ran out of fluid with about 15 minutes to go. I'd taken a litre of water with an SIS tablet in the bladder, and a 250ml bottle of coke in the bumbag. Not too worried about water on race day as there are lots of water points.

Saturday Jun 7, 2014 #

8 AM

Running 11:24 intensity: (7:46 @2) + (45 @3) + (1:16 @4) + (1:37 @5) 1.33 mi (8:35 / mi) +35m 7:56 / mi
ahr:124 max:170 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun. Slightly truncated as I was waiting for the slight rain 'shower' to pass.

Running 18:07 intensity: (3:11 @2) + (11:53 @3) + (3:03 @4) 3.04 mi (5:57 / mi) +53m 5:39 / mi
ahr:140 max:147 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 6th place.

Ran it at marathon pace today, but should have felt easier than it did. Legs tired after Tuesday and Thursday.

Running 22:21 [2] 2.91 mi (7:41 / mi) +70m 7:09 / mi
ahr:119 max:126 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home.

Friday Jun 6, 2014 #

7 AM

Running 47:56 intensity: (38:38 @2) + (9:18 @3) 6.59 mi (7:16 / mi) +149m 6:48 / mi
ahr:120 max:139 shoes: New Balance 1080 (7) (9)

Parks on a lovely morning. Al caught me up just after Forge Dam and then I tried to keep up with him to Hunters Bar.

Thursday Jun 5, 2014 #

5 PM

Running 7:05 [2] 0.96 mi (7:24 / mi) +5m 7:16 / mi
ahr:108 max:121 shoes: Asics Gel Hyperspeed (5) (8.5)

From work to the start of the tempo loop.

Running 18:11 intensity: (1:56 @2) + (14:15 @3) + (2:00 @4) 3.13 mi (5:48 / mi) +12m 5:44 / mi
ahr:139 max:147 shoes: Asics Gel Hyperspeed (5) (8.5)

Tempo loop. A bit windy so that made it tougher at the start and end, but trying to keep relaxed.

Running 22:02 intensity: (12:53 @2) + (5:45 @3) + (3:24 @4) 2.83 mi (7:47 / mi) +20m 7:37 / mi
ahr:127 max:154 shoes: Asics Gel Hyperspeed (5) (8.5)

To Woodbourne Road for 4 * 400m with 90 seconds recovery. 71, 70, 71, 70. Then back to work.

Wednesday Jun 4, 2014 #

6 PM

Running 38:23 intensity: (35:16 @2) + (1:24 @3) + (1:07 @4) + (36 @5) 5.27 mi (7:17 / mi) +113m 6:50 / mi
ahr:122 max:159 shoes: New Balance 1080 (6) (9)

Easy to Forge Dam and back.

Tuesday Jun 3, 2014 #

7 AM

Running 40:45 intensity: (35:28 @2) + (5:17 @3) 5.52 mi (7:23 / mi) +123m 6:54 / mi
ahr:119 max:134 shoes: New Balance 1080 (7) (9)

Abbey Lane loop.
7 PM

Running 6:37 [2] 0.78 mi (8:30 / mi) +5m 8:20 / mi
ahr:99 max:108 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up.

Running 44:01 intensity: (22:45 @2) + (5:09 @3) + (16:07 @4) 6.28 mi (7:01 / mi) +16m 6:57 / mi
ahr:131 max:152 shoes: Asics Gel Hyperspeed (5) (8.5)

Track session at Chaucer with some guys from the tri club. Pyramid session of 400, 800, 1200, 1600, 1200, 800, 400 with 400m jog recovery.

1.17, 2.38, 3.59, 5.20, 3.58, 2.37, 1.12.

A long way to go, but not bad for my first track session in a good while. Recoveries probably a little bit too long, might shorten them next time we do this session.

Monday Jun 2, 2014 #

6 PM

Running 49:45 intensity: (31:38 @2) + (14:32 @3) + (3:35 @4) 7.13 mi (6:58 / mi) +152m 6:33 / mi
ahr:126 max:150 shoes: New Balance 1080 (7) (9)

Abbeydale Road, Abbey Dale, Whirlowdale Road and back along Eccy Road and Psalter Lane.
7 PM

Strength & conditioning 10:00 [3]

Some stretching.

Sunday Jun 1, 2014 #

8 AM

Running 3:18:35 intensity: (2:37:55 @2) + (40:40 @3) 22.64 mi (8:46 / mi) +884m 7:49 / mi
ahr:122 max:143 shoes: Salomon Fellraiser (9)

Great day for a long run, but warmer than I expected when I stepped out the front door. The targets were 3hrs+ and 22 miles, so planned a pretty hilly route which I thought would be about right.

Out to Stanedge Pole then down through North Lees farm to Hathersage. Through the village and out past the cutlery factory, before turning left along the river and then crossing the railway and climbing up towards Burbage. Wynyards Nick, Carl Wark, Packhorse Bridge, over the edge, Roman Road, Ringinglow, back down the parks. When I reached Hunters Bar realised it wasn't going to be quite long enough so continued down Eccy Road to Summerfield Street and then Cemetery Road.

Didn't take enough fluid with me (only had a bottle of lucozade) and after drinking two thirds of it I'd had enough of the sweetness and just wanted water so took a quick pit stop at the Norfolk Arms to get some. The last mile felt like hard work, but apart from that OK.

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