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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Running39 29:51:20 235.3(7:37) 378.68(4:44) 3814
  Strength & conditioning16 8:10:00
  Total49 38:01:20 235.3 378.68 3814

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Tuesday Jun 30, 2015 #

6 PM

Running 12:05 intensity: (2:47 @1) + (4:08 @2) + (5:10 @3) 1.59 mi (7:36 / mi) +17m 7:21 / mi
ahr:119 max:135 shoes: Adidas Adizero Boston 4M (9)

Warm up.

Running 20:51 intensity: (18 @1) + (8 @2) + (5:43 @3) + (6:00 @4) + (8:42 @5) 3.51 mi (5:56 / mi) +77m 5:34 / mi
ahr:148 max:154 shoes: Adidas Adizero Boston 4M (9)

Damflask relays. 1st leg for third team. I think my slowest ever time. Brilliant. Not sure what's wrong with me. Discussions with Paul have me wondering whether I've got some kind of low level virus.
C • post-marathon malaise? 2

Running 26:06 intensity: (30 @1) + (34 @2) + (22:37 @3) + (2:25 @4) 3.44 mi (7:35 / mi) +103m 6:57 / mi
ahr:136 max:143 shoes: Adidas Adizero Boston 4M (9)

A reverse lap warm down with Joe Fowler.

Monday Jun 29, 2015 #

7 AM

Running 22:01 intensity: (20:00 @1) + (33 @2) + (1:28 @3) 2.83 mi (7:47 / mi) +25m 7:35 / mi
ahr:107 max:117 shoes: New Balance 1080 (10) (9)

Home to gym.

Running 15:13 intensity: (2:42 @1) + (8:57 @2) + (3:34 @3) 2.06 mi (7:23 / mi) +15m 7:13 / mi
ahr:120 max:132 shoes: New Balance 1080 (10) (9)

Gym to work.

Strength & conditioning 40:00 [3]

Squats: 3 * 10 * 70kg
Clean & jerk: 3 * 10 * 35kg
Chest press: 3 * 10 * 35kg
Single leg squats (using TRX): 3 * 10 each leg
Leg raises: 3 * 10
5 PM

Running 35:07 intensity: (3:29 @1) + (12:03 @2) + (19:35 @3) 4.58 mi (7:40 / mi) +122m 7:05 / mi
ahr:126 max:139 shoes: New Balance 1080 (10) (9)

HFW.

Sunday Jun 28, 2015 #

8 AM

Running 2:15:00 [3] 16.5 mi (8:11 / mi)
shoes: Scott Trabuco (9)

Round Sheffield Run as test runner to make sure everything was working. Still running rubbish, way slower than last year. Watch managed to lose GPS trace.

Saturday Jun 27, 2015 #

8 AM

Running 23:18 intensity: (4:07 @1) + (14:49 @2) + (4:22 @3) 3.09 mi (7:32 / mi) +69m 7:03 / mi
ahr:120 max:132 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 18:00 intensity: (18 @1) + (10 @2) + (2:41 @3) + (7:17 @4) + (7:34 @5) 3.07 mi (5:52 / mi) +55m 5:33 / mi
ahr:147 max:154 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 10th place.

Tried to keep in zone 4 but was a bit over on the second climb. Hamstring a bit better today after a good stretch with Emma's assistance last night.

Running 34:40 intensity: (1:24 @1) + (8:34 @2) + (24:40 @3) + (2 @4) 4.39 mi (7:54 / mi) +122m 7:16 / mi
ahr:130 max:142 shoes: Adidas Adizero Boston 4M (9)

Warm down with Tom.

Friday Jun 26, 2015 #

7 AM

Running 22:03 intensity: (13:14 @1) + (5:50 @2) + (2:59 @3) 2.82 mi (7:49 / mi) +18m 7:40 / mi
ahr:112 max:128 shoes: New Balance 1080 (10) (9)

Home to gym.

Running 15:46 intensity: (1:27 @1) + (9:50 @2) + (4:29 @3) 2.07 mi (7:37 / mi) +15m 7:27 / mi
ahr:122 max:131 shoes: New Balance 1080 (10) (9)

Gym to work.

Strength & conditioning 40:00 [3]

Squats: 3 * 10 * 65kg
Clean & jerk: 3 * 10 * 35kg
Chest press: 3 * 10 * 35kg
Hamstring curls: 3 * 10 * 25kg each leg
Leg raises: 3 * 10

Thursday Jun 25, 2015 #

7 AM

Running 48:30 intensity: (6:52 @1) + (15:42 @2) + (15:35 @3) + (5:47 @4) + (4:34 @5) 6.73 mi (7:12 / mi) +30m 7:06 / mi
ahr:128 max:155 shoes: Adidas Adizero Boston 4M (9)

Track session with Paul. 10 * 400m off 200m recovery. Started slowly but got quicker. The last few were painful. Running is a struggle at the moment.

80, 78, 77, 76, 75, 74, 74, 73, 73, 71.
6 PM

Running 31:08 intensity: (4:13 @1) + (20:11 @2) + (6:44 @3) 4.06 mi (7:40 / mi) +94m 7:09 / mi
ahr:121 max:131

Recovery up the parks.

Wednesday Jun 24, 2015 #

Note
(rest day)

Late night out at an awards dinner, travelling and a severe lack of motivation all contributed to me doing nothing.

Tuesday Jun 23, 2015 #

7 AM

Running 48:53 intensity: (14:20 @1) + (12:28 @2) + (12:08 @3) + (6:51 @4) + (3:06 @5) 6.01 mi (8:08 / mi) +275m 7:07 / mi
ahr:125 max:152 shoes: Adidas Adizero Boston 4M (9)

Netheredge Needles. Hard work.

Monday Jun 22, 2015 #

7 AM

Running 40:28 intensity: (9:00 @1) + (28:17 @2) + (3:11 @3) 5.29 mi (7:39 / mi) +77m 7:19 / mi
ahr:116 max:129

Millhouses Park.
5 PM

Strength & conditioning 45:00 [3]

Abs session and then circuit type strength session at the gym.

Sunday Jun 21, 2015 #

9 AM

Running 48:39 intensity: (48:35 @2) + (4 @3) 6.07 mi (8:01 / mi) +132m 7:30 / mi
ahr:119 max:129 shoes: New Balance 1080 (10) (9)

Parks recovery. Rubbish. Slightly hungover and left hamstring very sore after yesterday. A disappointing week of training after a decent track session on Tuesday.
4 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Saturday Jun 20, 2015 #

10 AM

Running 1:40:22 intensity: (54 @2) + (49:53 @3) + (49:35 @4) 14.89 mi (6:44 / mi) +234m 6:26 / mi
ahr:144 max:152 shoes: Scott Trabuco (9)

3 Lakes Classic, 6th place.

Disappointing race today, just not with it. Not raced for ages and it showed. Working hard and at a high HR, just not going very quickly. Slower than the last time I ran it, and I went the wrong way that time!

Friday Jun 19, 2015 #

7 AM

Strength & conditioning 35:00 [3]

Squats: 3 * 10 * 65kg
Clean & jerk: 3 * 10 * 35kg
Chest press: 3 * 10 * 30kg
Hamstring curls: 3 * 10 * 25kg each leg
Leg raises: 3 * 10
5 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Thursday Jun 18, 2015 #

6 AM

Running 46:29 [2] 6.04 mi (7:42 / mi) +56m 7:29 / mi
ahr:116 max:127 shoes: Asics DS Trainer 19 (8.5) (2)

Wednesday Jun 17, 2015 #

6 AM

Running 41:06 [2] 5.25 mi (7:50 / mi) +113m 7:20 / mi
ahr:119 max:129 shoes: New Balance 1080 (10) (9)

Zone 2 parks recovery.
5 PM

Running 34:41 [2] 4.57 mi (7:35 / mi) +54m 7:19 / mi
ahr:119 max:129 shoes: Asics DS Trainer 19 (8.5) (2)

In London. Hot and muggy.

Tuesday Jun 16, 2015 #

6 PM

Running 1:10:44 intensity: (42:58 @2) + (9:48 @3) + (17:58 @4) 8.52 mi (8:18 / mi) +88m 8:03 / mi
ahr:128 max:154 shoes: Adidas Adizero Boston 4M (9)

Chaucer track session. Drills, strides and then 6 * 1k off 100m walk / 300m jog recovery. Times:

3.19, 3.20, 3.19, 3.18, 3.20, 3.16

Times OK, but my running form felt the best it has done for ages. That was most pleasing.

Monday Jun 15, 2015 #

7 AM

Running 21:34 [2] 2.87 mi (7:31 / mi) +27m 7:18 / mi
ahr:110 max:125 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 35:00 [3]

Squats: 3 * 10 * 60kg
Clean & jerk: 3 * 10 * 30kg
Chest press: 3 * 10 * 30kg
Hamstring curls: 3 * 10 * 25kg each leg
Leg raises: 3 * 10
8 AM

Running 15:32 intensity: (15:22 @2) + (10 @3) 2.08 mi (7:29 / mi) +12m 7:21 / mi
ahr:121 max:130 shoes: New Balance 1080 (10) (9)

Gym to work.
5 PM

Running 35:46 intensity: (33:46 @2) + (2:00 @3) 4.58 mi (7:49 / mi) +120m 7:13 / mi
ahr:122 max:133 shoes: New Balance 1080 (10) (9)

HFW zone 2.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Sunday Jun 14, 2015 #

8 AM

Running 1:17:04 intensity: (11:05 @2) + (1:05:59 @3) 11.17 mi (6:54 / mi) +173m 6:35 / mi
ahr:134 max:143 shoes: New Balance 1080 (10) (9)

10 miles in zone 3. Av. pace 6.47, av. HR 137.
C • zones? 5
5 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Saturday Jun 13, 2015 #

8 AM

Running 22:16 [2] 2.89 mi (7:43 / mi) +65m 7:13 / mi
ahr:119 max:129 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 17:57 intensity: (1:13 @2) + (1:01 @3) + (15:34 @4) + (9 @5) 3.06 mi (5:52 / mi) +61m 5:32 / mi
ahr:148 max:157 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 4th place.

Rubbish. But marginally better than last week. It's going to be a long road. Wet.

Running 15:09 intensity: (12:22 @2) + (2:47 @3) 1.9 mi (7:58 / mi) +41m 7:28 / mi
ahr:123 max:132 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.

Friday Jun 12, 2015 #

7 AM

Running 21:36 intensity: (20:56 @2) + (40 @3) 2.86 mi (7:33 / mi) +18m 7:25 / mi
ahr:118 max:132 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 35:00 [3]

Squats: 3 * 10 * 50kg
Cleans: 3 * 10 * 30kg
Chest press: 3 * 10 * 30kg
Hamstring curls: 3 * 10 * 18kg each leg
Box jumps: 3 * 10
8 AM

Running 15:29 intensity: (3:29 @2) + (12:00 @3) 2.07 mi (7:28 / mi) +13m 7:20 / mi
ahr:131 max:141 shoes: New Balance 1080 (10) (9)

Gym to work.
5 PM

Running 34:35 intensity: (20:01 @2) + (14:34 @3) 4.61 mi (7:30 / mi) +108m 6:59 / mi
ahr:127 max:142 shoes: New Balance 1080 (10) (9)

HFW. Stopped for a nice chat with Andy C by the station.

Thursday Jun 11, 2015 #

7 AM

Running 1:02:51 intensity: (52:09 @2) + (8:45 @3) + (1:57 @4) 6.33 mi (9:55 / mi) +27m 9:47 / mi
ahr:115 max:153 shoes: Adidas Adizero Boston 4M (9)

Drills, strides and accelerations with Paul. Moving better this week.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Jun 10, 2015 #

6 AM

Running 33:37 [2] 4.09 mi (8:13 / mi) +95m 7:40 / mi
ahr:120 max:129 shoes: New Balance 1080 (10) (9)

Zone 2 parks recovery. Tired this morning, had to run very slowly to avoid my HR going too high.
7 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Jun 9, 2015 #

6 PM

Running 56:37 intensity: (35:48 @2) + (7:58 @3) + (11:46 @4) + (1:05 @5) 7.14 mi (7:56 / mi) +155m 7:26 / mi
ahr:133 max:155 shoes: Adidas Adizero Boston 4M (9)

Track session at Chaucer. Warm up, drills and strides followed by a pyramid of 300, 600, 800, 1000, 1200, 1000, 800, 600, 300 off 60 seconds. Times were:

0.54, 1.53, 2.38, 3.21, 4.04, 3.22, 2.41, 1.56, 0.52.

Unsurprisingly found that very tough, but glad to get the first session back out of the way. That's also the highest I've got my HR in quite a long time.
C • Chaucer 2

Monday Jun 8, 2015 #

7 AM

Running 20:36 [2] 2.91 mi (7:05 / mi) +24m 6:54 / mi
ahr:112 max:123 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 30:00 [3]

Squats: 1 * 10 * 40kg, 2 * 10 * 50kg
Cleans: 3 * 10 * 30kg
Chest press: 3 * 10 * 30kg
Hamstring curls: 3 * 10 * 18kg each leg
Box jumps: 3 * 10
8 AM

Running 14:52 intensity: (14:38 @2) + (14 @3) 1.94 mi (7:39 / mi) +13m 7:30 / mi
ahr:118 max:130 shoes: New Balance 1080 (10) (9)

Gym to work.
6 PM

Running 34:18 intensity: (21:10 @2) + (13:08 @3) 4.62 mi (7:26 / mi) +118m 6:53 / mi
ahr:127 max:139 shoes: New Balance 1080 (10) (9)

HFW.

Strength & conditioning 15:00 [3]

Core and stretching.

Sunday Jun 7, 2015 #

5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Saturday Jun 6, 2015 #

8 AM

Running 23:04 intensity: (22:54 @2) + (10 @3) 3.15 mi (7:20 / mi) +64m 6:54 / mi
ahr:119 max:130 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun. Not feeling particularly great.

Running 18:16 intensity: (2:59 @2) + (4:15 @3) + (11:02 @4) 3.06 mi (5:58 / mi) +46m 5:42 / mi
ahr:143 max:150 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 6th place.

Nearly didn't even start, but struggled around. Running at a maintainable pace, but didn't have anything more. Not sure what's wrong.

Running 8:58 intensity: (6:08 @2) + (2:50 @3) 1.16 mi (7:45 / mi) +26m 7:15 / mi
ahr:122 max:135 shoes: Adidas Adizero Boston 4M (9)

Short route home.

Friday Jun 5, 2015 #

7 AM

Running 34:48 intensity: (31:40 @2) + (3:08 @3) 4.6 mi (7:34 / mi) +27m 7:26 / mi
ahr:120 max:132 shoes: New Balance 1080 (10) (9)

IW.
4 PM

Running 34:51 intensity: (21:58 @2) + (12:53 @3) 4.55 mi (7:40 / mi) +118m 7:05 / mi
ahr:126 max:138 shoes: New Balance 1080 (10) (9)

Struggle HFW.

Thursday Jun 4, 2015 #

7 AM

Running 1:15:52 intensity: (1:01:24 @2) + (12:20 @3) + (2:08 @4) 7.71 mi (9:51 / mi) +39m 9:41 / mi
ahr:118 max:152 shoes: New Balance 1080 (10) (9)

Drills, strides and accelerations with Paul.
4 PM

Running 34:20 intensity: (9:59 @2) + (24:21 @3) 4.62 mi (7:26 / mi) +117m 6:53 / mi
ahr:131 max:141 shoes: New Balance 1080 (10) (9)

HFW.

Wednesday Jun 3, 2015 #

7 AM

Running 32:25 intensity: (31:26 @2) + (59 @3) 4.11 mi (7:53 / mi) +96m 7:21 / mi
ahr:121 max:133 shoes: New Balance 1080 (10) (9)

Zone 2 parks.
6 PM

Running 44:10 intensity: (6:25 @2) + (37:45 @3) 6.51 mi (6:47 / mi) +129m 6:24 / mi
ahr:134 max:143 shoes: New Balance 1080 (10) (9)

Zone 3 to parents and back.
C • glad to see you were in a zone 1

Tuesday Jun 2, 2015 #

7 AM

Running 41:43 intensity: (5:02 @2) + (36:41 @3) 6.18 mi (6:45 / mi) +97m 6:26 / mi
ahr:135 max:143 shoes: New Balance 1080 (10) (9)

Zone 3 Abbeydale Road out and back.

Monday Jun 1, 2015 #

1 PM

Running 51:54 intensity: (33:04 @2) + (13:20 @3) + (5:30 @4) 7.16 mi (7:15 / mi) +196m 6:41 / mi
ahr:127 max:151 shoes: New Balance 1080 (10) (9)

Parks with a couple of efforts thrown in.
2 PM

Strength & conditioning 25:00 [3]

Gym.

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