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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Running26 26:20:34 205.11(7:42) 330.1(4:47)
  Orienteering1 58:30 5.03(11:37) 8.1(7:13)
  Strength & conditioning1 45:00
  Total27 28:04:04 210.15 338.2

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Wednesday Dec 31, 2008 #

Running 31:00 intensity: (21:00 @3) + (10:00 @4) 6.5 km (4:46 / km)
(rest day) shoes: Asics Gel 1120 (2)

Short run from Emma's house with 10 minutes tempo (2.8km) in the middle just to get the legs turning over. Cold, grey and a bit foggy all day. No nice views or anything exciting.

Tuesday Dec 30, 2008 #

Running 57:39 [3] 11.9 km (4:51 / km)
shoes: Asics Gel Sensor (8.5)

Late afternoon run along the bottom of Rivelin, up the Coppice Track and back through the stables. The 'Eat All You Can' Chinese buffet I had for lunch was causing me a bit of discomfort.

Monday Dec 29, 2008 #

Running 45:57 [3] 10.8 km (4:15 / km)
shoes: Asics Gel 1120 (2)

I was undecided about whether or not to go for a run, but then Mum, Kathy and Emma started talking about weddings so I took that as I sign that I should go out. Felt a little ropey so soon after lunch, but just had a nice potter and was running quicker than I thought.

Sunday Dec 28, 2008 #

Orienteering race 26:30 [4] 5.1 km (5:12 / km)
shoes: VJ Integrator (8.5)

Long course at Bolam. Pretty straightforward, no mistakes, but feeling a bit bloated after too much over-indulgence during the Christmas period.

Orienteering 32:00 [2] 3.0 km (10:40 / km)
shoes: VJ Integrator (8.5)

Round the Orange course with Emma. She is starting to get the hang of it.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Integrator (8.5)

To the start (*2) and then a lap of the lake to warm down.

Saturday Dec 27, 2008 #

Running 1:00:32 [3] 13.0 km (4:39 / km)
shoes: Asics Gel Sensor (8.5)

Easy run before breakfast and before picking Emma up from the station. Then a trip to Alnwick Gardens and a stroll down the beach at Bamburgh castle.

Friday Dec 26, 2008 #

Running intervals 1:13:36 intensity: (4:00 @2) + (41:36 @3) + (28:00 @5) 15.7 km (4:41 / km)
shoes: Asics Gel Sensor (8.5)

The annual Chopwell Boxing Day score was moved to some dodgy country park this year, and in protest the family decided to give it a miss. Instead, we drove to the coast and I went for a run along the beach while Mum and Dad went for a walk. I haven't run along the coast anywhere near enough, and it was only a shortish drive to get there.

10 minutes warm up, followed by 5 * 5 mins with 1 min jog recovery. Turned round half way through the fourth rep and it was very hard going back into the wind. Another 10 minutes running then 5 * 20 sec dune hills which killed in the soft sand. Then I ran to catch up with Mum and Dad, ran past them and did three reps from the same point back to them, which got shorter each time.

Thursday Dec 25, 2008 #

Running 37:00 [3] 7.6 km (4:52 / km)
shoes: Asics Gel Sensor (8.5)

What is now becoming a bit of a traditional pre-breakfast Christmas day run. Just a short loop on footpaths. Managed to clock 15 mph on the speed sign coming back into the village.


Run, food, presents, food, beer, nap, beer, tv, food, beer, sleep. I love Christmas.

Wednesday Dec 24, 2008 #

Running 1:13:57 intensity: (7:54 @3) + (1:06:03 @4) 17.7 km (4:11 / km)
shoes: Asics Gel Sensor (8.5)

Run from home in the afternoon. Started off reasonably briskly, felt good and so ended up doing a 10 mile tempo acceleration type session. Ran the first two miles at 7.15 / mile, the next two at 7.00, the next three at 6.30 and the final three at 6.00 to 6.10. I need to get my body used to running every day and start to get some sort of consistency back. Hopefully a few days off work over the Christmas period will help.

Tuesday Dec 23, 2008 #

Running 1:08:07 [3] 15.5 km (4:24 / km)
shoes: Asics Gel 1120 (2)

IW (34.12) and HFW via Tesco (33.45). The normally deserted Tesco car park was pretty busy at 7.20 this morning. Lots of last minute panic shopping going on.

Monday Dec 22, 2008 #

Running 57:00 [3] 12.3 km (4:38 / km)
shoes: Asics Gel 1120 (2)

Run with Neil. Down to Hillsbro, lap of the park, out to Beeley, over the bridge, up to Loxley, down to Malin bridge and back home.

Sunday Dec 21, 2008 #

Running tempo 1:05:07 [4] 15.6 km (4:10 / km)
shoes: Asics Gel 1120 (2)

1 in 4. A couple of minutes slower than a few weeks ago, but there was quite a strong headwind all the way up the hill, and I didn't hurt myself as much on the downhill. This could be a good marathon training session, but I'll need to increase the length of the run before and after the tempo loop. Or do the loop twice ;-).

Running warm up/down 21:00 [3] 4.2 km (5:00 / km)
shoes: Asics Gel 1120 (2)

Down to Hillsbro and back.

Saturday Dec 20, 2008 #

(rest day)

In Dublin working all day so didn't get a chance to do any exercise. Although I was on my feet all day and walking round a warehouse. Felt pretty tired by the time I got home.

Friday Dec 19, 2008 #

Running 27:45 [3] 5.9 km (4:42 / km)
shoes: Asics Gel 1120 (2)

Road loop before work.

Thursday Dec 18, 2008 #

Running intervals 35:00 [5] 4.8 km (7:17 / km)
shoes: Asics Gel-DS Racer VII

Track. 12 * 400m. Chest felt a bit tight at the start, but better as the session went on. Running conditions not great, a bit wet and windy, but times OK.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Gel 1120 (2)

Warm up laps before, and then warm down laps after with Alex before he ran home and I drove home. Need to start running home after Christmas.

Wednesday Dec 17, 2008 #

Running 39:40 [3] 8.0 km (4:58 / km)
shoes: Asics Gel 1120 (2)

Christmas card delivery run. Alex & Rach, Dave & Kathy, Gareth & Kelly, Andy & Louise, Rob & Clare, Oli & Jenny. Didn't feel too bad, and nice to go out for a gentle cruise.

Monday Dec 15, 2008 #

(rest day)

Woke up this morning with a scratchy throat, and it got worse as the day went on. Going to take it easy for a couple of days and hopefully it will get better.

Sunday Dec 14, 2008 #

Running race 34:40 [5] 9.0 km (3:51 / km)
shoes: Asics Hyper XC

South Yorkshire Cross Country Champs at Norfolk Park. Three laps of a twisty, tough, undulating course. A bit disappointed with my run today, just never seemed to get into it and my legs felt so heavy on the climbs. Further off the pace than I would have liked.

Running warm up/down 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics trail shoes

Warm up lap with Rob before the race, a bit of jogging afterwards to cheer on Clare, and then the run back home.

Saturday Dec 13, 2008 #

Running 1:32:33 [3] 17.2 km (5:23 / km)
shoes: Asics Gel Sensor (8.5)

A 'longer than we intended because we were enjoying it' run with Oli and Rob (and Jenny for the first little bit). Down to Oli's house, met Rob near Hillsbro corner, then out along the bottom of Rivelin all the way to the dam, then back along the top. I was enjoying getting Rob and Oli wet by jumping in the puddles. The jury is still out on who won the game of extreme poohsticks, or more like poohlogs.

Friday Dec 12, 2008 #

Running 1:08:13 [3] 15.7 km (4:21 / km)
shoes: Asics Gel 1120 (2)

IW (33.56) and HFW (34.17).

Thursday Dec 11, 2008 #

Running intervals 33:00 [5] 4.8 km (6:52 / km)
shoes: Asics Gel-DS Racer VII

Track. 4 sets of 200m, 400m, 600m. It was a cold one tonight, the top bend became more icy and slippy as the session went on, and my jacket that I warmed up in had started to freeze after only half an hour. The session was still of benefit though.

Running warm up/down 27:00 intensity: (15:00 @3) + (12:00 @4) 5.6 km (4:49 / km)
shoes: Asics Gel-DS Racer VII

Left work late, and then got stuck in horrendous traffic so dumped my car and had to run quite hard to get to track on time. Then the run back to my car after the session (at a more sedate pace).

Wednesday Dec 10, 2008 #

Running 47:39 [3] 9.7 km (4:55 / km)
shoes: Asics Gel 1120 (2)

Forced myself out after getting back late from work, and glad I did. I need to get into the routine of doing this, as it's going to become a regular occurence. Dropped down to Malin Bridge, and then climbed up Wood Lane and round the top of Stannington, down to Hollybush pub and back up Heroes.

Tuesday Dec 9, 2008 #

Running 33:11 [3] 8.2 km (4:03 / km)
shoes: Asics Gel 1120 (2)

Five mile run at lunch time. Tried to keep the pace reasonably high, but stiff from Sunday and the gym. Under the M1, through Brinsworth, back under the M1 and through Tinsley. Lovely scenic route.

Monday Dec 8, 2008 #

Strength & conditioning 45:00 [3]
shoes: Asics Gel 1120 (2)

Decided to do a gym session, and try to get back into a routine of doing this kind of thing. Just building back up again.

Sunday Dec 7, 2008 #

Running race 34:06 [5] 10.0 km (3:25 / km)
shoes: Asics Gel-DS Racer VII

Percy Pud 10km race. 13th place. New PB by 7 seconds, and getting steadily closer to breaking 34 minutes. 9 seconds quicker than Leeds two weeks ago, and 12 seconds faster than I ran this race last year. Pleased and surprised. Good racing conditions today, with virtually no wind, so that will have helped. Out in 17.09, back in 16.57.

Running 1:20:00 [3] 13.0 km (6:09 / km)

From home to Rob & Clare's, then up to the race. Warm down along the course to cheer on Emma, then home again. Struggled climbing back up from Malin Bridge.

Saturday Dec 6, 2008 #

Running 25:50 intensity: (20:50 @3) + (5:00 @4) 5.95 km (4:21 / km)
shoes: Asics Gel 1120 (2)

Short road loop with 5 minutes slightly faster in the middle.

Running 40:00 [2] 6.0 km (6:40 / km)
shoes: Asics Gel Sensor (8.5)

Measuring the SYXC champs courses at Norfold Park with John Cox. For those running, the long lap is 3.07km and the blokes will be doing it three times, and the medium lap is 2.43km and the women will be doing that three times. The medium one might get made slightly shorter. It's going to be a tough course, with not much flat running.


I've had my London Marathon entry accepted. I now need to figure out some kind of training plan.

Friday Dec 5, 2008 #

Running 34:59 [3] 7.85 km (4:27 / km)
shoes: Asics Gel 1120 (2)

Run into work. Thought it would be a good idea after works Xmas party last night. It was going well for the first 20 mins and then it wasn't so good.

Running 34:47 [3] 7.75 km (4:29 / km)
shoes: Asics Gel 1120 (2)

And home again. Wasn't going to run, but got stuck in a meeting and by the time I got out my lift had gone and I had no choice. Still feeling a bit rubbish - need sleep.

Thursday Dec 4, 2008 #

Running 1:19:45 [3] 16.6 km (4:48 / km)
shoes: Asics Gel Torana

Into work (37.00). Cold, wet and minging. Pretty slippy on the footpaths. Longer run home via Dave & Kathy's to drop off my XC entry form, but then saw Oli on the way and gave it to him instead.

Wednesday Dec 3, 2008 #

Running 1:11:31 [3] 16.25 km (4:24 / km)
shoes: Asics Gel 1120 (2)

IW (34.11) and then a slightly longer route home via the Arena and the half marathon route through Brightside. It was pretty chilly, should be a fun run tomorrow morning if all the snow comes.

The hills looked so inviting from my desk this afternoon, I wish I still had Wednesday afternoons off to go running :-(.

Tuesday Dec 2, 2008 #

(rest day)

Too busy.

Monday Dec 1, 2008 #

Running 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Asics Gel Sensor (8.5)

Rivelin loop with Coppice track. Quite a few aches and pains from football yesterday, and a sore head from last night. I felt pretty rubbish, but it cleared some cobwebs and sweated out some beer. Time for a nap now.

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