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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running21 20:38:03 155.43(7:58) 250.14(4:57) 4167
  Strength & conditioning14 6:08:42
  Spinning1 35:02
  Total34 27:21:47 155.43 250.14 4167

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Wednesday Sep 30, 2015 #

7 AM

Running 48:24 intensity: (4:31 @1) + (8:44 @2) + (35:00 @3) + (9 @4) 6.11 mi (7:55 / mi) +134m 7:25 / mi
ahr:127 max:142 shoes: New Balance 1080 (10) (9)

Parks with Paul. Things are settling.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Sep 29, 2015 #

5 PM

Running 1:15:47 intensity: (9:02 @1) + (10:59 @2) + (42:59 @3) + (1:54 @4) + (10:53 @5) 9.59 mi (7:54 / mi) +194m 7:26 / mi
ahr:130 max:158 shoes: New Balance 1080 (10) (9)

Parks and 4 * 4 mins of Hallamshire session.

Foot felt better as I ran up and down the parks, perhaps there is light at the end of the tunnel. Then I got enticed into the Hallamshire session in Endcliffe Park and took part in the last four reps. Pretty much two laps of the field on each. Foot was OK during the reps as they were on the grass, but has stiffened up a bit now. Maybe got a bit carried away, time will tell. Got my HR nice and high in the reps, maxed out at 158.

Monday Sep 28, 2015 #

8 AM

Running 30:06 intensity: (5:37 @1) + (5:38 @2) + (15:09 @3) + (3:42 @4) 4.0 mi (7:32 / mi)
ahr:127 max:147 shoes: New Balance 1080 (10) (9)

Treadmill @ gym.

Sunday Sep 27, 2015 #

7 AM

Running 49:30 intensity: (3:46 @1) + (14:01 @2) + (31:43 @3) 6.14 mi (8:04 / mi) +132m 7:33 / mi
ahr:126 max:140 shoes: New Balance 1080 (10) (9)

Met Paul and Hunters Bar for an easy run up the parks. The foot seems to be improving, so going to continue to take it easy with shorter runs and hopefully it will clear up quickly. HR still not right, apart from still being a bit tired I'm feeling OK in myself, but maybe I'm fighting off a low level bug of some sort. Or I'm still hungover.

Saturday Sep 26, 2015 #

11 AM

Spinning 35:02 intensity: (7:58 @1) + (4:32 @2) + (14:33 @3) + (7:28 @4) + (31 @5)
ahr:128 max:151 shoes: New Balance 1080 (10) (9)

Giving the foot a rest from running. Sweaty bike session, HR still really high. Also did 5 minutes on the treadmill at the end and foot was better on a nice even surface.
4 PM

Strength & conditioning 20:00 [3]

Core and strength.

Friday Sep 25, 2015 #

5 PM

Running 47:14 intensity: (2:34 @1) + (6:37 @2) + (37:01 @3) + (1:02 @4) 5.88 mi (8:02 / mi) +146m 7:27 / mi
ahr:131 max:143 shoes: New Balance 1080 (10) (9)

Pushing through the pain. Foot pain. Hamstring pain. Jet lag pain. Nose bleed pain. HR about 15 BPM higher than normal. Tough.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Sep 24, 2015 #

7 AM

Running 56:16 intensity: (5:17 @1) + (2:27 @2) + (31:26 @3) + (17:06 @4) 7.53 mi (7:28 / mi) +108m 7:09 / mi
ahr:135 max:148 shoes: New Balance 1080 (10) (9)

Need to get back on this running thing now I'm back in the UK. Forced myself up at 7 and joined Paul for an out and back on Abbeydale Road. Heart rate mega high for the pace. Foot still sore, lots of walking in Vegas in unsupportive shoes hasn't helped, but got no worse on the run.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Sep 23, 2015 #

5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Sep 17, 2015 #

Note
(injured) (sick)

Travelling to America. Going to see my physio.
C • Your physio? 2

Wednesday Sep 16, 2015 #

5 PM

Strength & conditioning 30:00 [3]
(injured) (sick)

Still injured, still ill.
C • That's rubbish 1

Tuesday Sep 15, 2015 #

Note
(injured) (sick)

And now got a cold.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Monday Sep 14, 2015 #

Note
(injured)

Still sore, plus in London all day.

Sunday Sep 13, 2015 #

Note
(injured) (rest day)

I've been nursing a slightly sore foot all week, and yesterday's race has really aggravated it. Struggling to put my full weight through it. The pain seems to be centred around one of the toe joints of my middle toe. Hopefully rest and ice will settle it.

Saturday Sep 12, 2015 #

10 AM

Running 2:39:49 intensity: (25 @1) + (3:42 @2) + (2:10:31 @3) + (25:11 @4) 20.21 mi (7:54 / mi) +689m 7:09 / mi
ahr:136 max:148 shoes: Scott Trabuco (9)

Nine Edges, 5th place.

Friday Sep 11, 2015 #

5 PM

Running 46:42 intensity: (13:53 @1) + (16:40 @2) + (16:09 @3) 5.99 mi (7:48 / mi) +235m 6:57 / mi
ahr:119 max:136 shoes: New Balance 1080 (10) (9)

To Rich's and back to pick up some kit for tomorrow.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Thursday Sep 10, 2015 #

7 AM

Running 46:33 intensity: (38:33 @1) + (5:54 @2) + (2:06 @3) 4.26 mi (10:56 / mi) +20m 10:46 / mi
ahr:101 max:132 shoes: Adidas Adizero Boston 4M (9)

Drills and strides.

Wednesday Sep 9, 2015 #

7 AM

Running 1:11:11 intensity: (24:59 @1) + (33:09 @2) + (13:03 @3) 8.85 mi (8:03 / mi) +291m 7:18 / mi
ahr:116 max:139 shoes: New Balance 1080 (10) (9)

Andwell Lane.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Sep 8, 2015 #

7 AM

Running 33:04 intensity: (20:40 @1) + (10:52 @2) + (1:32 @3) 4.12 mi (8:02 / mi) +104m 7:26 / mi
ahr:111 max:124 shoes: New Balance 1080 (10) (9)

Parks.
6 PM

Running 44:16 intensity: (6:05 @1) + (35:13 @2) + (2:58 @3) 6.2 mi (7:08 / mi) +94m 6:49 / mi
ahr:119 max:130 shoes: New Balance 1080 (10) (9)

Abbeydale Road out and back.

Strength & conditioning 20:00 [3]

Core and stretching.

Monday Sep 7, 2015 #

Note
(rest day)

Enforced rest due to full day in London. Probably a good thing.

Sunday Sep 6, 2015 #

10 AM

Running 2:26:05 intensity: (57 @1) + (14:05 @2) + (1:44:39 @3) + (26:24 @4) 16.51 mi (8:51 / mi) +1052m 7:23 / mi
ahr:136 max:147 shoes: Scott Trabuco (9)

Exterminator fell race, 3rd place.

The plan for today was a good training run before Nine Edges next weekend. Went out steady and after the usual banter starters came back settled into a position just inside the top 10. Aiden went out hard and had an early gap, and Neil was working to close it. Unfortunately his shoe fell to bits and he retired at the stepping stones.

I got into a mini pack with Kevin Doyle and Adam Dunajko and we ran together all the way to the pump house. They then decided to follow me on my unorthodox route back to the trig but as I was feeling strong I pushed on, getting a gap on them and catching another runner. I calculated I was in around 5th now, so was pretty surprised to be told I was third at the finish.

Aiden won in 2.08, not sure of the gap he had on second but can imagine it was decent. I never saw second place so he must have had a good gap on me.

Really enjoyed myself today, and what an amazing day for it. Pleased to be feeling strong at the end.
C • Aw 3

Saturday Sep 5, 2015 #

8 AM

Running 23:22 intensity: (7:07 @1) + (14:44 @2) + (1:31 @3) 3.07 mi (7:37 / mi) +66m 7:08 / mi
ahr:115 max:124 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 17:34 intensity: (19 @1) + (8 @2) + (4:08 @3) + (9:01 @4) + (3:58 @5) 3.06 mi (5:44 / mi) +57m 5:25 / mi
ahr:145 max:153 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 3rd place.

Struggled today. Couldn't get my HR up at the start, and just wasn't moving well. Hopefully just a bit tired.

Running 22:52 intensity: (2:27 @1) + (18:21 @2) + (2:04 @3) 2.9 mi (7:53 / mi) +66m 7:22 / mi
ahr:120 max:128 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.

Friday Sep 4, 2015 #

7 AM

Running 41:37 intensity: (22:10 @1) + (13:29 @2) + (5:58 @3) 5.25 mi (7:56 / mi) +124m 7:23 / mi
ahr:113 max:125 shoes: New Balance 1080 (10) (9)

Parks.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Thursday Sep 3, 2015 #

7 AM

Running 30:00 intensity: (20:04 @1) + (9:00 @2) + (56 @3) 3.77 mi (7:57 / mi) +38m 7:43 / mi
ahr:110 max:126 shoes: Adidas Adizero Boston 4M (9)

Home to track.

Running 34:47 intensity: (4:59 @1) + (5:52 @2) + (10:18 @3) + (8:51 @4) + (4:47 @5) 5.03 mi (6:55 / mi) +3m 6:54 / mi
ahr:134 max:152 shoes: Adidas Adizero Boston 4M (9)

Track with Paul. 5 * 800 (100) 200 with 400m recovery. Asleep for the first 800 but then just tried to keep as close as possible to Paul on the others.

2.43 / 0.35
2.38 / 0.35
2.37 / 0.36
2.37 / 0.35
2.37 / 0.34

Running 9:11 intensity: (2:36 @1) + (4:42 @2) + (1:53 @3) 1.11 mi (8:16 / mi) +2m 8:14 / mi
ahr:118 max:129 shoes: Adidas Adizero Boston 4M (9)

Track to work.
5 PM

Running 35:23 intensity: (4:11 @1) + (22:07 @2) + (9:05 @3) 4.6 mi (7:42 / mi) +123m 7:06 / mi
ahr:121 max:135 shoes: Adidas Adizero Boston 4M (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Wednesday Sep 2, 2015 #

7 AM

Running 22:11 intensity: (14:32 @1) + (6:41 @2) + (58 @3) 2.8 mi (7:55 / mi) +32m 7:39 / mi
ahr:111 max:124 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 33:42 intensity: (32:30 @1) + (1:06 @2) + (6 @3)
ahr:84 max:124 shoes: New Balance 1080 (10) (9)

Chest press: 3 * 10 * 40kg
Clean & jerk: 3 * 10 * 35kg
Dead lift: 3 * 10 * 70kg
TRX single leg squats: 3 * 10 each leg

Running 15:42 intensity: (1:49 @1) + (6:42 @2) + (7:11 @3) 2.06 mi (7:37 / mi) +15m 7:27 / mi
ahr:123 max:133

Gym to work.
5 PM

Running 36:03 intensity: (5:37 @1) + (22:21 @2) + (8:05 @3) 4.6 mi (7:50 / mi) +123m 7:14 / mi
ahr:121 max:133 shoes: New Balance 1080 (10) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Tuesday Sep 1, 2015 #

7 AM

Running 32:21 intensity: (20:37 @1) + (9:44 @2) + (2:00 @3) 4.11 mi (7:52 / mi) +97m 7:20 / mi
ahr:111 max:123 shoes: New Balance 1080 (10) (9)

Parks.
6 PM

Running 1:02:03 intensity: (23:17 @1) + (11:30 @2) + (10:58 @3) + (5:22 @4) + (10:56 @5) 7.68 mi (8:05 / mi) +222m 7:25 / mi
ahr:125 max:154 shoes: Adidas Adizero Boston 4M (9)

Chaucer track. Pyramid session of 300, 600, 800, 1000, 1200, 1000, 800, 600, 300 all off 60 seconds recovery.

Tough going tonight, tired from the off, hamstring a bit tight, and just holding on. Bit windy as well which didn't make it any easier. But I got it done, and the times on the way down were the same as the way up which is good (even thought they weren't particularly fast). Keeping up the mantra of the times don't matter, but getting the session in the bag at the right heart rate effort level does.

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