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Training Log Archive: MikeS

In the 31 days ending Oct 31, 2007:

activity # timemileskm+m
  Running26 29:13:17 221.89(7:54) 357.1(4:55) 600
  Circuits5 4:05:00
  Orienteering3 2:59:15 17.65(10:09) 28.4(6:19) 82010 /19c52%
  Strength & conditioning3 2:05:00
  Total26 38:22:32 239.54 385.5 142010 /19c52%

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Wednesday Oct 31, 2007 #

Running long 2:02:00 [3] 22.0 km (5:33 / km) +600m 4:53 / km
ahr:135 max:161 shoes: Asics Gel Torana

Long run in the Peaks with Magic, Danger and Little Rob. Fox House, Frogatt, Eyam, Hathersage. Route is here: http://www.gmap-pedometer.com/?r=1424261. Nice pace, enjoyed it. I like these Wednesday afternoon runs, beats being in work.

Tuesday Oct 30, 2007 #

Note
(rest day)

Interestingly (or maybe not), my starsign in the Metro today reads:

'You know, you are allowed to relax'.

Fair enough, who am I to argue with the stars??

Monday Oct 29, 2007 #

Running 37:00 [3] 8.0 km (4:38 / km)
shoes: Road shoes

Recovery run. Thought my legs were feeling OK until I actually tried to use them for something more energetic than walking. Both quads pretty stiff, but easing off a bit by the end,

Circuits 50:00 [3]
shoes: Road shoes

ShUOC circuits. 45/15 this week, and the extra 5 seconds makes a big difference. It appears Tett was a one week wonder, but OIi was down again.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Road shoes

Work to circuits and circuits home.

Sunday Oct 28, 2007 #

Running race (Half marathon) 1:18:23 [4] 21.1 km (3:43 / km)
shoes: Road shoes

Worksop half marathon. Wanted to get under 80 minutes so was pleased to achieve that. Quite an undulating course, but nice scenery through Clumber Park. Mile splits:

1. 6.10 (uphill)
2. 5.58 (uphill)
3. 5.36 (downhill)
4. 5.51
5. 5.50
6. 5.58
7. 5.58
8. 6.14
9. 6.19
10. 5.50 (10 mile split 59.46)
11. 6.13 (started to properly piss it down)
12. 6.07
13. 6.17 (no 13 mile marker so split to finish)
F. 78.23

I got a bit excited and went off too fast and had a bad patch through miles 8 & 9 (maybe mental more than physical) but picked it up again towards the end and the downhill final mile was nice. Need to find another half now.

Finished in 11th place overall, but 5th in the senior man category (got beaten by some vet men and some on the day entries who aren't eligible for prizes) so should have bagged myself £35! Didn't bother staying for the prize giving so need to try and get hold of my winnings somehow.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Road shoes

Warm up for race and then warm down run with Dave Harrison. My legs were battered at the end.

Saturday Oct 27, 2007 #

Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Road shoes

Run from Emma's house at Norton back home. Just kind of ran down into town, and then up Hanover way and through the Uni.

Friday Oct 26, 2007 #

Running (Technique drills) 40:00 intensity: (30:00 @2) + (10:00 @4) 8.0 km (5:00 / km)
shoes: Road shoes

Thursday Oct 25, 2007 #

Strength & conditioning 40:00 [1]
shoes: Road shoes

Starting to get the hang of the new stuff.

Running tempo 46:44 intensity: (30:00 @2) + (16:44 @4) 9.0 km (5:12 / km)
shoes: Road shoes

Run to Hallamshire to drop some stuff off and pick some stuff up, but the person who was picking the stuff up and dropping the stuff off didn't turn up. Then run along to Langsett and did 3 laps of the long loop back-to-back at tempo pace, and home.

Wednesday Oct 24, 2007 #

Running long 2:04:00 [3] 20.0 km (6:12 / km)
shoes: Asics trail shoes

The first of hopefully a few winter Wednesday long runs. Nice afternoon for it, but with a bit of a chill wind on the tops. On my own this week, but hopefully some others (Rob / Oli / Andy P?) might come out in the future.

Bit of an old school run today. Parked at Heatherdene and went up Win Hill, to Alport Bridge, along Alport Valley to the farm and then straight up onto the ridge, Lockerbrook, Fairholmes and back along the east side of Ladybower. I could tell I'd not run for this long for a while as my legs were getting stiff by the end.

Tuesday Oct 23, 2007 #

Running intervals 37:48 [5] 6.4 km (5:54 / km)
shoes: Lightweight trainers

Track. 8 mile relay in pairs so basically 16 * 400m with recovery of the time your partner took to run 400m. Ran them all between 69 and 72 which was OK. Even got a compliment from Ian who said my running was looking better. Wow.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Road shoes

Work to track, few laps warm up, drills & strides, then a few laps warm down. Needed to get home for tea and nobody to run home with so got a lift back.

Monday Oct 22, 2007 #

Running 38:00 [3] 8.0 km (4:45 / km)
shoes: Road shoes

Lunchtime run to ease off the legs seeing as I didn't warm down yesterday. Knees still a bit achy but nothing too bad, need to do a bit more stretching I think.

Circuits 50:00 [3]
shoes: Road shoes

Left work late and arrived mid way through the warm up. Got a shock to see Oli there, and then nearly fell over with surprise when I saw Tim Tett there. Anyway, 36 minutes of 40/20. Goes up to 45/15 next week.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Road shoes

Pretty sharpish from work to circuits then nice cruise home with Tim and Oli.

Sunday Oct 21, 2007 #

Orienteering race 35:00 [4] 5.5 km (6:22 / km) +270m 5:07 / km
shoes: O shoes

Another scrappy one, but better than yesterday. Got set off in 6th, just behind three Scottish teams and the other two English ones. Got the better route on the long leg to 3, but then proceeded to miss the control by a minute before getting dropped up the hill. Lost another bit of time at one control on the last loop and finished 6th, but a bit further behind than when I'd started. Nick B had a strong run on last and brought us in fourth, second English team.

Good running from the Scottish men who got 1-2 and Oli came in thrid. Women did the business with 1-2-3 and the overall title was ours!

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: O shoes

Short warm up, couldn't be bothered to warm down.

Saturday Oct 20, 2007 #

Orienteering race 1:23:26 [4] **** 12.9 km (6:28 / km) +355m 5:41 / km
spiked:10/19c shoes: O shoes

SHI Individual. Disappointing run, and back to the bad old days of running into the control circle without any proper picture or focus. Binned well over 3 minutes on number 2 and my 3 minute man (Oleg) got past me and away. Lots of misses from then on, all adding up. But the rest of the team did the business, Neil had a quality run and England won three out of the four courses. On the plus side, I did get the fastest run-in split out of the English M21s.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: O shoes

Run to start and a short warm down with Neil because I was in a bit of a boo.

Friday Oct 19, 2007 #

Note
(rest day)

Before another weekend of racing. Felt better this morning so touch wood I'll be fine.

Thursday Oct 18, 2007 #

Note
(rest day)

Still felt pretty tired this morning and throat a bit scratchy so just taking it easy. I think I'm OK but no point in taking any risks before the weekend.

Wednesday Oct 17, 2007 #

Strength & conditioning 40:00 [2]
shoes: Road shoes

Hopefully I won't feel as stiff tomorrow as I did last week.

Running 1:21:00 [3] 17.0 km (4:46 / km)
shoes: Road shoes

Bottom of Rivelin, Lodge Lane, through Fulwood, down to Rustlings Road, Eccy Road, Hanover Way, Uni. Got a crazy pain in my left knee after about 40 minutes and it really hurt for 10 minutes and then just went away again. Also saw quite a few people I knew out running.

Tuesday Oct 16, 2007 #

Running (Roads) 1:03:00 [3] 13.5 km (4:40 / km)
shoes: Road shoes

I was in Birmingham all day so unfortunately didn't make it back in time for track, but did still go out in the rain. Tesco, tram tracks to Malin Bridge, Wood Lane up to top of Stannington, Heroes (which was a bitch), Crookes, Broomhill, Uni, home. Got wet.

Monday Oct 15, 2007 #

Running (Technique drills) 45:00 intensity: (35:00 @2) + (10:00 @4) 9.0 km (5:00 / km)
shoes: Road shoes

Circuits 50:00 [3]
shoes: Road shoes

ShUOC circuits. Up to 36 minutes of 40/20.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Road shoes

Work to circuits and circuits to home

Sunday Oct 14, 2007 #

Orienteering race 1:00:49 [4] 10.0 km (6:05 / km) +195m 5:32 / km
shoes: O shoes

What a way to spend your birthday, running round a grotty East Midlands forest. The only redeeming feature was that the weather was quite nice. Started off well, had a few little wobbles in the middle section but then made a 90 second mistake on number 26. Just lost concentration for a few seconds and ran too far down the hill. Annoyed with myself for that. Running felt a bit laboured, but overall the race was OK.

And hats off to GG, he destroyed the field with a 6 minute victory. Surely he must have missed out a loop somewhere???

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: O shoes

Run to start and a bit of a warm down with Rob.

Saturday Oct 13, 2007 #

Running race 36:22 [5] 10.0 km (3:38 / km)
shoes: Asics trail shoes

Rother Valley trail race. The plan was to start off steady and try to pick up the pace towards the end. Started off steady, went backwards on the hill in the middle and picked up a bit towards the end. 7th place, 1 minute faster than when I ran the race 2 years ago and average HR 10 bpm slower. Still looking for some sharpness.

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics trail shoes

Run from tram stop to Rother Valley, short warm up and then long warm down with Gareth.

Friday Oct 12, 2007 #

Note
(rest day)

Resting up for a weekend of races.

Thursday Oct 11, 2007 #

Running tempo (1 in 4) 1:30:00 intensity: (23:00 @2) + (1:07:00 @4) 20.0 km (4:30 / km)
shoes: Road shoes

Tough again. I'm hoping that if I keep doing this regularly the hill will get easier because at the moment it's killing me, just don't seem to have much strength or power. Took it slightly easier on the downhill today. Plus run to and from the clubhouse.

Wednesday Oct 10, 2007 #

Strength & conditioning 45:00 [3]
shoes: Road shoes

Back at the gym, but with a different focus this year. Going to work on some specific endurance running strength and conditioning stuff using ideas from Rob and from some Athletics Weekly articles he gave me. Will see how it goes.

Running 59:00 [3] 14.0 km (4:13 / km)
shoes: Road shoes

Roads. Broomhill, Fulwood Road all the way to the bottom of Crimicar Lane then back down through the parks, Eccy Road, Hanover Way. Legs feeling a bit stiff by the end.

Tuesday Oct 9, 2007 #

Running intervals 30:00 [5] 5.9 km (5:05 / km)
shoes: Lightweight trainers

Track. Not a good one at all tonight. I found the first 1500m tough, and then I lost it mentally. Bailed out after 1200m of the second 1500m rep. Ended up doing 1500/1200/1200/1200/800. Need to get my head sorted for next time.

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)
shoes: Road shoes

From work to track, few extra laps warm up plus strides and then the run home with Oli and Jenny.

Monday Oct 8, 2007 #

Running (Technique drills) 45:00 intensity: (30:00 @2) + (15:00 @4) 9.0 km (5:00 / km)
shoes: Road shoes

I reckon it will work best if I do this on a Monday. So I did.

Circuits 45:00 [3]

ShUOC circuits. 30 minutes of 40 / 20. Up to 36 minutes next week! Plus warm up / warm down.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Road shoes

Work to circuits / circuits home.

Sunday Oct 7, 2007 #

Running long 1:40:00 [3] 20.0 km (5:00 / km)
shoes: Asics Gel Torana

Fantastic day, felt like summer again. Stannington, Rivelin crags, Wyming Brook, top of Rivelin and then back through the stables. Felt better the longer the run went on, but I'm still running badly on the uphills. Saw loads of magpies today, must have been magpie bank holiday or sommit.

Saturday Oct 6, 2007 #

Running 1:07:00 [3] 13.0 km (5:09 / km)
shoes: Asics Gel Torana

Run with Rob and Craney from Lodge Moor. Didn't like the last hill, it hurt.

Friday Oct 5, 2007 #

Note
(rest day)

Giving the legs a chance to recover after last night.

Thursday Oct 4, 2007 #

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Road shoes

Had a team building day today (i.e. a jolly) and didn't need to be there until 9.30 so had time to go out for a run before I left. Quite a nice morning.

Running tempo (1 in 4) 1:10:00 intensity: (5:00 @2) + (1:05:00 @4) 17.0 km (4:07 / km)
shoes: Road shoes

Needed to do some half marathon training so decided to do 1 in 4. Glad I'd done it once I'd finished, but not whilst doing it. Struggled badly on the hill, and then got dropped on the long downhill. Those old men can certainly shift down the hill. I was trying to focus on my form on the down and that seemed to be helping.

Wednesday Oct 3, 2007 #

Running (Technique drills) 45:00 intensity: (30:00 @2) + (15:00 @4) 8.0 km (5:38 / km)
shoes: Road shoes

Usual session, but legs a bit stiff from circuits and track last night.

Running (Roads) 47:00 [3] 10.0 km (4:42 / km)
shoes: Road shoes

Broomhill, Hangingwater, parks, Eccy Road, Hanover Way. Got rained on.

Tuesday Oct 2, 2007 #

Running intervals 22:00 [5] 5.2 km (4:14 / km)
shoes: Lightweight trainers

13 * 400m off 30 secs recovery. We ran all the 400s in between 1:11 and 1:14. I think that was one of the hardest track sessions I have done, the short recovery meant your heart rate didn't drop. Carl Thackery even turned up tonight.

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: Road shoes

Home to track and back again, plus some strides to warm up.

Monday Oct 1, 2007 #

Circuits 50:00 [3]

First ShUOC circuits session of the new term. Going to hurt tomorrow. 30 mins of 40 sec / 20 sec and warm up and warm down.

Running 25:00 [3] 5.0 km (5:00 / km)

Home to circuits, and then from circuits home via Broomhill and Crookes.

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