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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Running33 22:15:35 172.0(7:46) 276.8(4:50) 3949
  Strength & conditioning9 7:40:00
  Total42 29:55:35 172.0 276.8 3949

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Thursday Jun 30, 2016 #

7 AM

Running 39:40 intensity: (1:21 @1) + (15:34 @2) + (22:45 @3) 5.23 mi (7:35 / mi) +113m 7:06 / mi
ahr:127 max:137 shoes: New Balance 1080 (13) (9)

Forge Dam with a slightly fuzzy head.
5 PM

Running 1:13:04 intensity: (3:08 @1) + (16:16 @2) + (53:01 @3) + (39 @4) 9.61 mi (7:36 / mi) +311m 6:55 / mi
ahr:128 max:144 shoes: New Balance 1080 (13) (9)

Longer evening run up Long Line and down Mayfield Valley.

Wednesday Jun 29, 2016 #

6 AM

Running 1:13:58 intensity: (3:46 @1) + (8:25 @2) + (1:00:47 @3) + (1:00 @4) 10.07 mi (7:21 / mi) +198m 6:55 / mi
ahr:130 max:143 shoes: New Balance 1080 (13) (9)

Extended Abbeydale Road out and back.

Tuesday Jun 28, 2016 #

6 AM

Running 1:11:05 intensity: (3:57 @1) + (22:21 @2) + (40:12 @3) + (11 @4) + (4:24 @5) 9.57 mi (7:26 / mi) +74m 7:15 / mi
ahr:128 max:176 shoes: Adidas Adizero Boost (9)

London parks after being up since the fire alarm went off at 4.30. Bit of a tired plod.

Monday Jun 27, 2016 #

6 AM

Running 5:08 intensity: (2:47 @1) + (1:57 @2) + (24 @3) 0.67 mi (7:40 / mi) +13m 7:14 / mi
ahr:110 max:122 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (13) (9)

Gym session.
8 AM

Running 53:40 intensity: (2:08 @1) + (10:27 @2) + (41:05 @3) 7.11 mi (7:33 / mi) +203m 6:56 / mi
ahr:130 max:140 shoes: New Balance 1080 (13) (9)

Home from gym.

Sunday Jun 26, 2016 #

7 AM

Running 2:20:05 intensity: (26:52 @1) + (18:14 @2) + (34:44 @3) + (40:32 @4) + (19:43 @5) 16.24 mi (8:38 / mi) +707m 7:36 / mi
ahr:134 max:170 shoes: Scott Trabuco (9)

Round Sheffield Run.

Pre-running the course again for Doug. This year pushed hard on the stage sections, took more time on the recoveries. Got the HR high so it was a good workout. Nice end to a decent week of training.

Saturday Jun 25, 2016 #

7 AM

Running 1:19:53 intensity: (2:20 @1) + (3:24 @2) + (58:53 @3) + (14:33 @4) + (43 @5) 11.02 mi (7:15 / mi) +223m 6:49 / mi
ahr:136 max:151 shoes: New Balance 1080 (13) (9)

Continuing the gradual build up. Nice to run without a rucsac on. Starting to feel a bit better, but HR still a bit higher than normal.

Friday Jun 24, 2016 #

6 AM

Running 5:07 intensity: (1:09 @1) + (3:50 @2) + (8 @3) 0.67 mi (7:38 / mi) +12m 7:14 / mi
ahr:117 max:127 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 15:16 intensity: (18 @1) + (2:49 @2) + (11:17 @3) + (52 @4) 1.94 mi (7:52 / mi) +56m 7:13 / mi
ahr:134 max:143 shoes: New Balance 1080 (13) (9)

Home from gym, wanted to run further but my heart wasn't in it.
5 PM

Strength & conditioning 20:00 [3]

Stretching.

Thursday Jun 23, 2016 #

6 AM

Running 1:12:46 intensity: (1:19 @1) + (10:51 @2) + (1:00:36 @3) 9.46 mi (7:42 / mi) +165m 7:18 / mi
ahr:130 max:141 shoes: New Balance 1080 (13) (9)

Reverse Abbey Lane loop and IW. HR seems to be settling.
5 PM

Running 35:57 intensity: (58 @1) + (4:50 @2) + (27:03 @3) + (3:06 @4) 4.61 mi (7:48 / mi) +147m 7:06 / mi
ahr:133 max:146 shoes: New Balance 1080 (13) (9)

HFW.

Wednesday Jun 22, 2016 #

6 AM

Running 1:01:05 intensity: (1:06 @1) + (4:15 @2) + (48:13 @3) + (7:31 @4) 8.06 mi (7:35 / mi) +104m 7:17 / mi
ahr:136 max:147 shoes: New Balance 1080 (13) (9)

Parks then IW. HR still high.
5 PM

Running 38:10 intensity: (1:06 @1) + (3:36 @2) + (28:46 @3) + (4:42 @4) 4.84 mi (7:53 / mi) +144m 7:13 / mi
ahr:135 max:148 shoes: New Balance 1080 (13) (9)

HFW via Waitrose.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Jun 21, 2016 #

7 AM

Running 44:07 intensity: (47 @1) + (2:47 @2) + (22:29 @3) + (14:11 @4) + (3:53 @5) 5.91 mi (7:28 / mi) +99m 7:06 / mi
ahr:139 max:155 shoes: New Balance 1080 (13) (9)

IW.
5 PM

Running 35:14 intensity: (1:22 @1) + (2:02 @2) + (21:07 @3) + (8:56 @4) + (1:47 @5) 4.6 mi (7:40 / mi) +144m 6:59 / mi
ahr:138 max:153 shoes: New Balance 1080 (13) (9)

HFW.

Monday Jun 20, 2016 #

6 AM

Running 5:02 intensity: (52 @1) + (3:35 @2) + (35 @3) 0.66 mi (7:38 / mi) +13m 7:12 / mi
ahr:117 max:128 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 26:05 intensity: (13 @1) + (40 @2) + (12:08 @3) + (13:04 @4) 3.4 mi (7:40 / mi) +78m 7:10 / mi
ahr:140 max:146 shoes: New Balance 1080 (13) (9)

Home from gym.
6 PM

Strength & conditioning 20:00 [3]

Stretching.

Saturday Jun 18, 2016 #

7 AM

Running 38:15 [3] 5.32 mi (7:12 / mi) +3m 7:11 / mi

Friday Jun 17, 2016 #

8 AM

Running 36:07 [3] 4.75 mi (7:37 / mi) +62m 7:19 / mi

Thursday Jun 16, 2016 #

6 AM

Running 32:22 [3] 4.03 mi (8:01 / mi) +76m 7:35 / mi

Friday Jun 10, 2016 #

6 AM

Running 5:16 intensity: (1:26 @1) + (3:38 @2) + (12 @3) 0.66 mi (7:58 / mi) +13m 7:31 / mi
ahr:115 max:126

8 AM

Running 5:47 intensity: (1:05 @1) + (3:48 @2) + (54 @3) 0.69 mi (8:25 / mi) +25m 7:34 / mi
ahr:120 max:130

Thursday Jun 9, 2016 #

7 AM

Running 1:00:18 intensity: (5:12 @1) + (43:27 @2) + (11:39 @3) 7.57 mi (7:58 / mi) +59m 7:47 / mi
ahr:123 max:135

Wednesday Jun 8, 2016 #

6 AM

Running 32:56 intensity: (3:32 @1) + (16:57 @2) + (12:27 @3) 4.02 mi (8:12 / mi) +89m 7:40 / mi
ahr:123 max:133

Tuesday Jun 7, 2016 #

6 AM

Running 43:16 intensity: (6:41 @1) + (20:32 @2) + (16:03 @3) 5.46 mi (7:56 / mi) +174m 7:13 / mi
ahr:121 max:133

Monday Jun 6, 2016 #

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.

Saturday Jun 4, 2016 #

8 AM

Running 49:41 intensity: (5:37 @1) + (27:49 @2) + (16:15 @3) 6.05 mi (8:13 / mi) +166m 7:34 / mi
ahr:122 max:134

Friday Jun 3, 2016 #

6 AM

Running 5:29 intensity: (1:22 @1) + (5 @2) + (43 @3) + (15 @4) + (3:04 @5) 0.67 mi (8:13 / mi) +17m 7:36 / mi
ahr:139 max:167

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 5:53 intensity: (36 @1) + (3:31 @2) + (1:46 @3) 0.65 mi (9:03 / mi) +40m 7:35 / mi
ahr:122 max:130

Thursday Jun 2, 2016 #

7 AM

Running 35:44 intensity: (7:30 @1) + (16:00 @2) + (12:14 @3) 4.61 mi (7:45 / mi) +64m 7:26 / mi
ahr:119 max:134

5 PM

Running 36:11 intensity: (1:25 @1) + (15:17 @2) + (19:29 @3) 4.61 mi (7:51 / mi) +149m 7:08 / mi
ahr:126 max:137

Wednesday Jun 1, 2016 #

7 AM

Running 36:55 intensity: (5:26 @1) + (17:18 @2) + (14:11 @3) 4.62 mi (8:00 / mi) +58m 7:42 / mi
ahr:122 max:133

5 PM

Running 36:03 intensity: (2:28 @1) + (10:30 @2) + (23:05 @3) 4.63 mi (7:47 / mi) +151m 7:04 / mi
ahr:127 max:139

6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

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