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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running43 38:35:50 301.71(7:41) 485.55(4:46) 7224
  Strength & conditioning7 7:00:00
  Total50 45:35:50 301.71 485.55 7224

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Wednesday Nov 30, 2016 #

4 PM

Running 1:21:55 intensity: (16:41 @1) + (31:59 @2) + (29:29 @3) + (3:19 @4) + (27 @5) 10.03 mi (8:10 / mi) +338m 7:24 / mi
ahr:123 max:151

Tuesday Nov 29, 2016 #

7 AM

Running 53:38 intensity: (14:38 @1) + (12:08 @2) + (19:29 @3) + (7:23 @4) 6.25 mi (8:35 / mi) +370m 7:15 / mi
ahr:124 max:147

3 PM

Running 5:06 intensity: (46 @1) + (1:25 @2) + (1:03 @3) + (40 @4) + (1:12 @5) 0.68 mi (7:33 / mi) +13m 7:08 / mi
ahr:131 max:159

Running 1:11:07 intensity: (3:51 @1) + (20:19 @2) + (46:55 @3) + (2 @4) 8.85 mi (8:02 / mi) +344m 7:10 / mi
ahr:128 max:142

4 PM

Strength & conditioning 1:00:00 [3]

Monday Nov 28, 2016 #

Note
(rest day)

In London all day, no time for a run.

Sunday Nov 27, 2016 #

10 AM

Running 1:51:50 intensity: (3:35 @1) + (20:28 @2) + (1:27:47 @3) 15.07 mi (7:25 / mi) +334m 6:57 / mi
ahr:129 max:139

Saturday Nov 26, 2016 #

7 AM

Running 2:28:03 intensity: (5:55 @1) + (7:39 @2) + (2:14:29 @3) 20.01 mi (7:24 / mi) +241m 7:08 / mi
ahr:131 max:138

Friday Nov 25, 2016 #

6 AM

Running 5:22 intensity: (3:15 @1) + (1:37 @2) + (30 @3) 0.65 mi (8:14 / mi) +12m 7:48 / mi
ahr:108 max:118

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 53:21 intensity: (1:57 @1) + (6:41 @2) + (43:43 @3) + (1:00 @4) 6.98 mi (7:39 / mi) +194m 7:02 / mi
ahr:131 max:143

Thursday Nov 24, 2016 #

7 AM

Running 30:54 intensity: (2:06 @1) + (11:12 @2) + (17:29 @3) + (7 @4) 4.05 mi (7:37 / mi) +90m 7:08 / mi
ahr:126 max:142

12 PM

Running 49:48 intensity: (9:27 @1) + (13:29 @2) + (15:52 @3) + (11:00 @4) 6.26 mi (7:57 / mi) +371m 6:43 / mi
ahr:128 max:149

Wednesday Nov 23, 2016 #

7 AM

Running 1:20:42 intensity: (5:23 @1) + (10:35 @2) + (1:01:02 @3) + (3:42 @4) 10.59 mi (7:37 / mi) +287m 7:02 / mi
ahr:131 max:146

Tuesday Nov 22, 2016 #

7 AM

Running 1:04:22 intensity: (4:31 @1) + (20:55 @2) + (35:42 @3) + (9 @4) + (3:05 @5) 8.43 mi (7:38 / mi) +23m 7:34 / mi
ahr:128 max:172

Monday Nov 21, 2016 #

6 AM

Running 5:28 intensity: (1:02 @1) + (26 @2) + (30 @3) + (36 @4) + (2:54 @5) 0.66 mi (8:18 / mi) +14m 7:48 / mi
ahr:141 max:173

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 37:56 intensity: (4:45 @1) + (20:09 @2) + (13:02 @3) 4.75 mi (7:59 / mi) +115m 7:25 / mi
ahr:123 max:131

Sunday Nov 20, 2016 #

8 AM

Running 2:13:32 intensity: (34:12 @1) + (1:03:14 @2) + (36:06 @3) 15.03 mi (8:53 / mi) +685m 7:47 / mi
ahr:121 max:139

Saturday Nov 19, 2016 #

7 AM

Running 2:27:04 intensity: (6:32 @1) + (12:09 @2) + (2:07:18 @3) + (1:05 @4) 20.01 mi (7:21 / mi) +223m 7:06 / mi
ahr:131 max:143

Friday Nov 18, 2016 #

6 AM

Running 5:27 intensity: (1:15 @1) + (24 @2) + (1:07 @3) + (33 @4) + (2:08 @5) 0.65 mi (8:21 / mi) +13m 7:52 / mi
ahr:133 max:162

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 5:53 intensity: (1:18 @1) + (4:21 @2) + (14 @3) 0.69 mi (8:34 / mi) +23m 7:45 / mi
ahr:118 max:127

Thursday Nov 17, 2016 #

7 AM

Running 38:35 intensity: (1:46 @1) + (8:35 @2) + (28:14 @3) 5.07 mi (7:36 / mi) +14m 7:32 / mi
ahr:128 max:136

4 PM

Running 57:00 intensity: (4:38 @1) + (2:01 @2) + (47:54 @3) + (2:27 @4) 7.98 mi (7:09 / mi) +114m 6:50 / mi
ahr:133 max:143

Wednesday Nov 16, 2016 #

3 PM

Running 1:13:12 intensity: (44 @1) + (1:36 @2) + (1:10:52 @3) 10.19 mi (7:11 / mi) +27m 7:08 / mi
ahr:134 max:141

Tuesday Nov 15, 2016 #

6 AM

Running 5:34 [1] 0.67 mi (8:20 / mi) +13m 7:52 / mi
ahr:105 max:114

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 53:59 intensity: (2:53 @1) + (7:24 @2) + (42:18 @3) + (1:24 @4) 6.98 mi (7:44 / mi) +190m 7:08 / mi
ahr:131 max:143

Monday Nov 14, 2016 #

3 PM

Running 1:09:36 intensity: (4:49 @1) + (7:45 @2) + (57:02 @3) 9.49 mi (7:20 / mi) +162m 6:58 / mi
ahr:128 max:140

Sunday Nov 13, 2016 #

8 AM

Running 2:02:25 intensity: (7:22 @1) + (33:57 @2) + (1:12:39 @3) + (8:27 @4) 15.68 mi (7:48 / mi) +513m 7:05 / mi
ahr:128 max:145 shoes: New Balance 1080 (14) (9)

Standegde Pole and back with Paul. Tired legs today, struggled a bit on the ups. But made it, and it finished off a decent week.

Saturday Nov 12, 2016 #

7 AM

Running 1:18:08 intensity: (3:16 @1) + (1:50 @2) + (1:06:40 @3) + (6:22 @4) 10.01 mi (7:48 / mi) +257m 7:14 / mi
ahr:135 max:148 shoes: New Balance 1080 (14) (9)

Extended run to Graves Park.

Running 21:05 intensity: (17 @1) + (10 @2) + (4:26 @3) + (16:09 @4) + (3 @5) 3.06 mi (6:53 / mi) +94m 6:17 / mi
ahr:144 max:150 shoes: New Balance 1080 (14) (9)

Graves parkrun on tired legs. Found that very hard, but managed pretty evenly paces laps which is one positive.

Running 21:20 intensity: (24 @1) + (7:55 @2) + (13:01 @3) 2.77 mi (7:42 / mi) +52m 7:16 / mi
ahr:128 max:136 shoes: New Balance 1080 (14) (9)

Back home. Luckily it was pretty much all downhill.

Friday Nov 11, 2016 #

6 AM

Running 5:16 intensity: (3:02 @1) + (1:43 @2) + (31 @3) 0.68 mi (7:45 / mi) +14m 7:17 / mi
ahr:111 max:123 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 36:26 intensity: (1:11 @1) + (4:37 @2) + (29:55 @3) + (43 @4) 4.76 mi (7:39 / mi) +106m 7:10 / mi
ahr:132 max:142 shoes: New Balance 1080 (14) (9)

Home from gym.
4 PM

Running 1:01:03 intensity: (1:31 @1) + (8:10 @2) + (34:35 @3) + (16:07 @4) + (40 @5) 8.34 mi (7:19 / mi) +296m 6:36 / mi
ahr:136 max:150 shoes: New Balance 1080 (12) (9)

Headtorch run with Tom and Steve. They pushed the pace, I just about hung on. Tough run.

Wednesday Nov 9, 2016 #

7 AM

Running 53:02 intensity: (1:19 @1) + (7:20 @2) + (43:07 @3) + (1:16 @4) 6.96 mi (7:37 / mi) +126m 7:13 / mi
ahr:131 max:143 shoes: New Balance 1080 (14) (9)

IW.
6 PM

Running 46:06 intensity: (51 @1) + (8:06 @2) + (37:09 @3) 5.95 mi (7:45 / mi) +189m 7:03 / mi
ahr:131 max:141 shoes: New Balance 1080 (14) (9)

HFW.

Tuesday Nov 8, 2016 #

6 AM

Running 5:23 intensity: (2:03 @1) + (2:30 @2) + (50 @3) 0.66 mi (8:09 / mi) +13m 7:41 / mi
ahr:112 max:123 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 28:38 intensity: (1:13 @1) + (4:59 @2) + (22:26 @3) 3.94 mi (7:16 / mi) +48m 7:00 / mi
ahr:130 max:141

Gym to work.
6 PM

Running 54:48 intensity: (1:27 @1) + (3:46 @2) + (45:30 @3) + (4:05 @4) 7.25 mi (7:34 / mi) +123m 7:11 / mi
ahr:133 max:146

Monday Nov 7, 2016 #

7 AM

Running 51:53 intensity: (1:13 @1) + (7:44 @2) + (40:49 @3) + (2:07 @4) 6.97 mi (7:27 / mi) +122m 7:04 / mi
ahr:131 max:144 shoes: New Balance 1080 (14) (9)

IW.
5 PM

Running 35:21 intensity: (37 @1) + (4:40 @2) + (28:54 @3) + (1:10 @4) 4.67 mi (7:34 / mi) +154m 6:52 / mi
ahr:132 max:143 shoes: New Balance 1080 (14) (9)

HFW.

Sunday Nov 6, 2016 #

3 PM

Running 33:00 intensity: (1:19 @1) + (5:45 @2) + (25:56 @3) 4.38 mi (7:32 / mi) +112m 6:58 / mi
ahr:128 max:139

Saturday Nov 5, 2016 #

8 AM

Running 1:13:27 intensity: (1:28 @1) + (4:42 @2) + (38:04 @3) + (29:13 @4) 10.05 mi (7:18 / mi) +160m 6:58 / mi
ahr:138 max:147

Friday Nov 4, 2016 #

6 AM

Running 5:22 intensity: (38 @1) + (16 @2) + (4:28 @3) 0.65 mi (8:16 / mi) +13m 7:48 / mi
ahr:128 max:139

8 AM

Running 29:20 intensity: (21 @1) + (2:01 @2) + (12:55 @3) + (13:46 @4) + (17 @5) 3.92 mi (7:30 / mi) +45m 7:14 / mi
ahr:139 max:150

5 PM

Running 38:59 intensity: (35 @1) + (2:07 @2) + (32:15 @3) + (4:02 @4) 4.93 mi (7:55 / mi) +159m 7:11 / mi
ahr:135 max:146

Thursday Nov 3, 2016 #

7 AM

Running 45:37 intensity: (42 @1) + (3:43 @2) + (28:37 @3) + (12:35 @4) 5.94 mi (7:41 / mi) +104m 7:17 / mi
ahr:137 max:147

6 PM

Running 37:14 intensity: (34 @1) + (4:24 @2) + (29:10 @3) + (3:06 @4) 4.64 mi (8:01 / mi) +157m 7:15 / mi
ahr:134 max:148

Wednesday Nov 2, 2016 #

6 PM

Running 42:33 intensity: (1:07 @1) + (5:23 @2) + (26:19 @3) + (9:44 @4) 5.47 mi (7:47 / mi) +158m 7:09 / mi
ahr:134 max:145

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