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Training Log Archive: MikeS

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Running46 43:49:28 359.52(7:19) 578.59(4:33) 7300
  Strength & conditioning13 6:15:00
  Total58 50:04:28 359.52 578.59 7300

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Thursday Apr 30, 2015 #

7 AM

Running 1:00:52 intensity: (52:00 @2) + (1:19 @3) + (11 @4) + (7:22 @5) 6.35 mi (9:35 / mi) +41m 9:23 / mi
ahr:118 max:190 shoes: New Balance 1080 (9) (9)

IW via Woodbourn Road for drills with Paul.
5 PM

Running 33:34 intensity: (28:31 @2) + (5:03 @3) 4.63 mi (7:15 / mi) +118m 6:43 / mi
ahr:119 max:137 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 35:00 [3]

Core and stretching.

Wednesday Apr 29, 2015 #

6 PM

Running 15:43 intensity: (15:25 @2) + (18 @3) 1.72 mi (9:07 / mi) +26m 8:43 / mi
ahr:108 max:139 shoes: Asics DS Trainer 19 (8.5) (2)

Warm up.

Running 28:23 intensity: (1:45 @2) + (2:22 @3) + (24:16 @4) 4.94 mi (5:45 / mi) +122m 5:20 / mi
ahr:147 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

SY road league race 3, Low Bradfield.

Basically a lap and a half of the Damflask relay course but only taking on the hill once.

Been struggling with a dodgy stomach all day, maybe some kind of low level bug, so wasn't sure about running tonight. But drove out to see how I felt warming up and stomach seemed to be holding out so decided to run. Went OK, managed to maintain a much higher HR than last time. Stomach not too bad during the race, but went pretty much as soon as I'd crossed the line. Then ensued a bit of a painful run back to Low Bradfield.

Running 13:17 [2] 1.64 mi (8:06 / mi) +9m 7:58 / mi
ahr:121 max:129 shoes: Asics DS Trainer 19 (8.5) (2)

Warm down.

Tuesday Apr 28, 2015 #

7 AM

Running 1:06:53 intensity: (52:22 @2) + (8:36 @3) + (2:08 @4) + (3:47 @5) 8.66 mi (7:43 / mi) +235m 7:07 / mi
ahr:121 max:171 shoes: New Balance 1080 (9) (9)

Netheredge Needles then IW. Struggled this morning, stomach not behaving so not able to push as hard as I wanted.
5 PM

Running 34:08 intensity: (32:24 @2) + (1:44 @3) 4.65 mi (7:20 / mi) +118m 6:48 / mi
ahr:120 max:133 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 25:00 [3]

Gym.

Monday Apr 27, 2015 #

7 AM

Running 43:08 intensity: (42:52 @2) + (16 @3) 5.97 mi (7:14 / mi) +57m 7:01 / mi
ahr:113 max:130 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 34:27 intensity: (28:23 @2) + (6:04 @3) 4.64 mi (7:26 / mi) +119m 6:53 / mi
ahr:121 max:135 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Apr 26, 2015 #

8 AM

Running 1:19:58 intensity: (1:12:50 @2) + (7:08 @3) 10.58 mi (7:33 / mi) +310m 6:56 / mi
ahr:119 max:142 shoes: New Balance 1080 (9) (9)

Out early to get back in time to watch London Marathon. Up the parks and back down Limb Valley with Paul and Rich.

Saturday Apr 25, 2015 #

7 AM

Running 2:16:38 intensity: (1:30:41 @2) + (36:47 @3) + (9:10 @4) 19.2 mi (7:07 / mi) +345m 6:44 / mi
ahr:127 max:152 shoes: New Balance 1080 (9) (9)

Long run including Sheffield Hallam parkrun at marathon pace (18.18). Rolling last seven days at 95 miles, could feel that in my legs by the end.
3 PM

Strength & conditioning 30:00 [3]

Stretching while watching Wreck It Ralph.

Friday Apr 24, 2015 #

7 AM

Running 43:38 intensity: (40:35 @2) + (3:03 @3) 5.94 mi (7:21 / mi) +56m 7:08 / mi
ahr:118 max:133 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 44:36 intensity: (39:24 @2) + (5:12 @3) 5.96 mi (7:29 / mi) +141m 6:58 / mi
ahr:120 max:136 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 15:00 [3]

Stretching.

Thursday Apr 23, 2015 #

7 AM

Running 1:01:38 intensity: (54:46 @2) + (5:19 @3) + (1:33 @4) 6.01 mi (10:15 / mi) +28m 10:07 / mi
ahr:107 max:148 shoes: Asics DS Trainer 19 (8.5) (2)

From work to track and then a full set of drills, 5 * 300 (53, 50, 50, 50, 50) and 2 * 150 accelerations. My speed is non-existent.

Wednesday Apr 22, 2015 #

7 AM

Running 1:15:00 intensity: (1:01:33 @2) + (11:33 @3) + (15 @4) + (1:39 @5) 10.02 mi (7:29 / mi) +268m 6:55 / mi
ahr:122 max:165 shoes: New Balance 1080 (9) (9)

Met Paul at Hunters Bar and then ran his Mayfield commute route with him before looping back home. Cracking morning for a run, but a bit tight after track last night.

Tuesday Apr 21, 2015 #

7 AM

Running 45:07 intensity: (41:10 @2) + (3:03 @3) + (35 @4) + (19 @5) 6.17 mi (7:19 / mi) +92m 6:59 / mi
ahr:116 max:158 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.
5 PM

Running 48:25 intensity: (25:18 @2) + (7:38 @3) + (15:21 @4) + (8 @5) 7.71 mi (6:17 / mi) +19m 6:14 / mi
ahr:133 max:156 shoes: Asics DS Trainer 19 (8.5) (2)

Not been down to the track in ages, so this was tough. The fastest I've run in a while. In a great group with my brother, Paul, Petey, Zak and a few others. Kept me pushing, and making sure the 'floats' were at an honest pace. Splits of 6.45, 6.50, 6.49.

Monday Apr 20, 2015 #

6 AM

Running 31:36 intensity: (25:11 @2) + (2:11 @3) + (2:12 @4) + (2:02 @5) 4.07 mi (7:46 / mi) +95m 7:14 / mi
ahr:117 max:163 shoes: New Balance 1080 (9) (9)

Monday recovery run 1. Met Paul.
5 PM

Running 44:08 intensity: (41:04 @2) + (1:57 @3) + (44 @4) + (23 @5) 6.18 mi (7:08 / mi) +138m 6:41 / mi
ahr:119 max:159 shoes: New Balance 1080 (9) (9)

Monday recovery run 2. Met Fishy, and then met Paul again, very close to where I met him this morning, but we were heading in the opposite direction.
6 PM

Strength & conditioning 30:00 [3]

A good stretch.

Sunday Apr 19, 2015 #

8 AM

Running 3:00:09 intensity: (2:29:14 @2) + (30:55 @3) 24.25 mi (7:26 / mi) +641m 6:52 / mi
ahr:122 max:138 shoes: New Balance 1080 (9) (9)

Time on feet today, just sneaked over three hours. Legs a bit tired and heavy by the end. Big week.

Saturday Apr 18, 2015 #

8 AM

Running 20:47 [2] 2.87 mi (7:14 / mi) +61m 6:47 / mi
ahr:113 max:124 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 16:59 intensity: (3:25 @2) + (4:55 @3) + (8:39 @4) 3.08 mi (5:31 / mi) +60m 5:12 / mi
ahr:144 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 4th place.

Just squeezed under 17 minutes per my watch. Official results have it rounded up to 17.00. But still my quickest time for a good while.

Running 33:05 intensity: (32:47 @2) + (18 @3) 4.3 mi (7:42 / mi) +104m 7:10 / mi
ahr:119 max:132 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.

Friday Apr 17, 2015 #

7 AM

Running 48:31 intensity: (48:28 @2) + (3 @3) 6.69 mi (7:15 / mi) +68m 7:02 / mi
ahr:117 max:130 shoes: Asics DS Trainer 19 (8.5) (2)

Anti-clockwise loop of Hyde Park plus out and back along Oxford Street.
4 PM

Running 39:14 [2] 4.07 mi (9:38 / mi) +76m 9:06 / mi
ahr:105 max:127 shoes: New Balance 1080 (9) (9)

Drills and strides in Bingham Park. Clunky.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Apr 16, 2015 #

6 AM

Running 44:15 intensity: (41:39 @2) + (2:32 @3) + (4 @4) 6.19 mi (7:09 / mi) +97m 6:49 / mi
ahr:120 max:147 shoes: New Balance 1080 (9) (9)

Early Abbey Lane out and back before heading to London. Glad it's only a single day as tired this morning.

Wednesday Apr 15, 2015 #

7 AM

Running 39:46 intensity: (36:59 @2) + (2:17 @3) + (30 @4) 5.3 mi (7:30 / mi) +123m 7:00 / mi
ahr:115 max:149 shoes: New Balance 1080 (9) (9)

Forge Dam. Lovely morning.
5 PM

Running 46:22 intensity: (30:16 @2) + (8:23 @3) + (4:37 @4) + (3:06 @5) 6.23 mi (7:27 / mi) +271m 6:34 / mi
ahr:125 max:165 shoes: New Balance 1080 (9) (9)

Netheredge Needles. Tough going tonight.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Apr 14, 2015 #

7 AM

Running 41:14 intensity: (39:50 @2) + (1:04 @3) + (20 @4) 5.48 mi (7:31 / mi) +127m 7:01 / mi
ahr:117 max:152 shoes: New Balance 1080 (9) (9)

Abbey Lane loop.
6 PM

Running 57:39 intensity: (55:41 @2) + (1:58 @3) 8.13 mi (7:05 / mi) +165m 6:40 / mi
ahr:120 max:139 shoes: New Balance 1080 (9) (9)

HM route in reverse to Long Line then down through Dore and back along Abbeydale Road. Turning over pretty well, but glad I didn't go to track.

Monday Apr 13, 2015 #

7 AM

Running 47:53 intensity: (43:32 @2) + (19 @3) + (22 @4) + (3:40 @5) 6.2 mi (7:43 / mi) +135m 7:14 / mi
ahr:115 max:168 shoes: New Balance 1080 (9) (9)

Recovery to Forge Dam with Paul. Legs not too tired, right hamstring a bit tight.
5 PM

Running 45:48 intensity: (40:49 @2) + (44 @3) + (21 @4) + (3:54 @5) 6.11 mi (7:30 / mi) +242m 6:41 / mi
ahr:121 max:166 shoes: New Balance 1080 (9) (9)

Recovery run 2. Up and over Crookes to see Rich and pick up a new HR strap.
C • Er... 4

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Apr 12, 2015 #

Event: Yorkshire Half Marathon Sheffield
 
9 AM

Running 14:58 intensity: (14:36 @2) + (22 @3) 2.03 mi (7:22 / mi) +21m 7:09 / mi
ahr:114 max:131 shoes: Asics DS Trainer 19 (8.5) (2)

Down to start of half.

Running 1:17:57 intensity: (14:14 @2) + (26:31 @3) + (37:12 @4) 13.11 mi (5:57 / mi) +315m 5:32 / mi
ahr:144 max:149 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Half marathon, 8th place.

Not sure what to expect today at the end of a tough week of training, but legs felt good, got in a good pack up the hill so just went with it. Climbed well to Ringinglow and was with Gav (who came second) but he must have been taking it easy as he disappeared off down the hill. Went a bit hard from getting onto Hathersage Road to the bottom of Long Line and then suffered through Dore. Got back in the groove on Eccy Road but lost a couple of places on the steep downhill sections. Looking back now I maybe should have pushed harder there, but still more than happy.
C • Well done 2
11 AM

Running 18:23 intensity: (17:32 @2) + (51 @3) 2.1 mi (8:45 / mi) +59m 8:03 / mi
ahr:121 max:132 shoes: Asics DS Trainer 19 (8.5) (2)

Home from half.

Saturday Apr 11, 2015 #

8 AM

Running 23:31 intensity: (12:51 @2) + (1:39 @3) + (2:08 @4) + (6:53 @5) 3.12 mi (7:32 / mi) +63m 7:06 / mi
ahr:132 max:179 shoes: New Balance 1080 (9) (9)

Down to parkrun.

Running 18:19 intensity: (2:24 @2) + (13:06 @3) + (2:49 @4) 3.07 mi (5:58 / mi) +52m 5:41 / mi
ahr:138 max:149 shoes: New Balance 1080 (9) (9)

Sheffield Hallam parkrun, 4th place.

Acceleration to sub-MP. 6.10, 6.01, 5.47. Just getting the legs moving before tomorrow.

Running 32:12 intensity: (31:13 @2) + (59 @3) 4.29 mi (7:31 / mi) +109m 6:58 / mi
ahr:118 max:132 shoes: New Balance 1080 (9) (9)

Home from parkrun.

Friday Apr 10, 2015 #

7 AM

Running 1:17:57 intensity: (1:14:52 @2) + (3:05 @3) 9.01 mi (8:39 / mi) +71m 8:27 / mi
ahr:110 max:142 shoes: New Balance 1080 (9) (9)

IW via Woodbourn Road for drills, strides and accelerations.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Apr 9, 2015 #

7 AM

Running 57:56 intensity: (52:58 @2) + (1:19 @3) + (2:43 @4) + (56 @5) 8.03 mi (7:13 / mi) +107m 6:55 / mi
ahr:116 max:162 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. Legs tired this morning, but no stiffness so looks like I judged the downhill about right last night.

Wednesday Apr 8, 2015 #

7 AM

Running 39:29 intensity: (34:15 @2) + (4:52 @3) + (22 @4) 5.52 mi (7:09 / mi) +24m 7:04 / mi
ahr:118 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

Loop from work. Boiler at home broken so had shower at work after.
6 PM

Running 12:54 intensity: (12:38 @2) + (16 @3) 1.63 mi (7:54 / mi) +12m 7:44 / mi
ahr:112 max:134 shoes: Asics DS Trainer 19 (8.5) (2)

Warm up.

Running 29:21 intensity: (7:44 @2) + (15:00 @3) + (6:37 @4) 5.07 mi (5:47 / mi) +149m 5:18 / mi
ahr:142 max:149 shoes: Asics DS Trainer 19 (8.5) (2)

SYRL race 1 - Redmires.

Quicker than the 29.41 I ran last year (good), but while I was working hard my average HR is quite low so perhaps wasn't hurting myself enough (bad). In terms of position in the field, I finished around where I was expecting. Still a bit off the 28.46 I ran two years ago. Seemed to lose quite a bit of time on the steep downhill.

Running 12:18 [2] 1.41 mi (8:45 / mi) +13m 8:30 / mi
ahr:108 max:119 shoes: Asics DS Trainer 19 (8.5) (2)

Warm down.

Tuesday Apr 7, 2015 #

7 AM

Running 43:58 [2] 5.91 mi (7:26 / mi) +52m 7:14 / mi
ahr:109 max:124 shoes: New Balance 1080 (9) (9)

IW.
4 PM

Running 33:26 intensity: (29:58 @2) + (3:28 @3) 4.62 mi (7:14 / mi) +119m 6:42 / mi
ahr:120 max:134 shoes: New Balance 1080 (9) (9)

HFW.

Monday Apr 6, 2015 #

9 AM

Running 1:08:37 intensity: (44:08 @2) + (13:30 @3) + (10:57 @4) + (2 @5) 10.02 mi (6:51 / mi) +265m 6:20 / mi
ahr:129 max:158 shoes: Asics DS Trainer 19 (8.5) (2)

HM uphill tempo. Struggled with tired legs from the weekend. Cracking day and great views from the top. Hope it's like this on Sunday.
4 PM

Running 29:12 intensity: (29:11 @2) + (1 @3) 4.07 mi (7:10 / mi) +93m 6:42 / mi
ahr:117 max:130 shoes: New Balance 1080 (9) (9)

Genuine recovery up the parks, dodging small children, dogs, and parents pushing prams paying no attention to their surroundings. But the weather was so lovely I let it all just wash over me.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Apr 5, 2015 #

8 AM

Running 2:10:15 intensity: (23:22 @2) + (1:46:51 @3) + (2 @4) 20.2 mi (6:27 / mi) +420m 6:03 / mi
ahr:133 max:145 shoes: Asics DS Trainer 19 (8.5) (2)

Monsal Trail acceleration with Tom. GPS went dodgy in the tunnels and short measured. Picked up from 6.45 through to sub-6 by the end. Feeling strong. Another good week in the bag.

Saturday Apr 4, 2015 #

8 AM

Running 23:02 intensity: (17:06 @2) + (1:52 @3) + (1:52 @4) + (2:12 @5) 3.14 mi (7:20 / mi) +64m 6:53 / mi
ahr:125 max:173 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 17:10 intensity: (1:11 @2) + (1:29 @3) + (14:30 @4) 3.05 mi (5:38 / mi) +60m 5:18 / mi
ahr:146 max:153 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 3rd place.

Running 32:50 intensity: (30:34 @2) + (2:16 @3) 4.31 mi (7:37 / mi) +109m 7:03 / mi
ahr:122 max:132 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.

Friday Apr 3, 2015 #

10 AM

Running 54:38 intensity: (44:27 @2) + (4:52 @3) + (22 @4) + (4:57 @5) 8.04 mi (6:47 / mi) +106m 6:31 / mi
ahr:127 max:187 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Apr 2, 2015 #

7 AM

Running 1:06:04 intensity: (57:45 @2) + (8:18 @3) + (1 @4) 8.72 mi (7:35 / mi) +230m 7:00 / mi
ahr:116 max:145 shoes: New Balance 1080 (9) (9)

Netheredge Needles then IW. Felt laboured on the hills, but working hard and time were OK.
5 PM

Running 33:48 intensity: (32:26 @2) + (1:22 @3) 4.54 mi (7:27 / mi) +116m 6:54 / mi
ahr:119 max:132 shoes: New Balance 1080 (9) (9)

HFW.

Wednesday Apr 1, 2015 #

7 AM

Running 44:05 intensity: (43:24 @2) + (41 @3) 5.98 mi (7:23 / mi) +57m 7:10 / mi
ahr:112 max:139 shoes: New Balance 1080 (9) (9)

IW. Raining.
5 PM

Running 34:17 intensity: (27:19 @2) + (4:45 @3) + (1:05 @4) + (1:08 @5) 4.57 mi (7:30 / mi) +107m 7:00 / mi
ahr:124 max:169 shoes: New Balance 1080 (9) (9)

HFW. Fifth consecutive outdoor run I've been rained on.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

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