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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Running	26	30:21:31	221.6	(8:13)	356.63	(5:06)	1634
Strength & conditioning	1	30:00
Orienteering	1	25:00	3.0	(8:20)	4.83	(5:11)
Total	26	31:16:31	224.6		361.46		1634

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Thursday Jul 30, 2009 #

Running intervals 25:00 [4] 3.0 mi (8:20 / mi)
shoes: Asics Gel-DS Racer VII

3 sets of 3 * 300m. 100m between reps, 500m between sets. Running them in about 50 seconds. Not flat out tonight.

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel-DS Racer VII

Warm up laps and warm down laps.

Wednesday Jul 29, 2009 #

Running 37:25 [2] 5.4 mi (6:56 / mi)
shoes: Asics Gel 1130 (2)

IW from Netheredge.

Running 34:40 [2] 5.0 mi (6:56 / mi)
shoes: Asics Gel 1130 (2)

HFW. Got absolutely soaked. Again.

Tuesday Jul 28, 2009 #

Running 33:56 [2] 5.0 mi (6:47 / mi)
shoes: Asics Gel 1130 (2)

IW.

Running 38:15 [2] 5.5 mi (6:57 / mi)
shoes: Asics Gel 1130 (2)

Work to Netheredge. Got wet. It always seems to rain on Tuesday.

Monday Jul 27, 2009 #

Running 37:53 [2] 5.5 mi (6:53 / mi)
shoes: Asics Gel 1130 (1)

IW from Netheredge.

Running 32:44 [3] 5.0 mi (6:33 / mi)
shoes: Asics Gel 1130 (1)

HFW. Felt good so pushed a bit harder near the end. Set a new PB.

Sunday Jul 26, 2009 #

Running 57:34 [3] 8.4 mi (6:51 / mi)
shoes: Asics Gel 1130 (1)

From Emma's house to Netheredge. Got soaked. Emma thinks I'm an idiot for running in the rain. I find it strangely satisfying.

Saturday Jul 25, 2009 #

Running 1:35:27 [3] 11.5 mi (8:18 / mi)
shoes: Asics Gel Sensor (8.5)

Parked at the Fox House and ran with Rich. Frogatt Edge, Curbar Gap, Wellington's Monument, Gardom's Edge, White Edge. Kept the pace honest throughout, and feeling pretty tired at the end.

Friday Jul 24, 2009 #

Running 33:19 [2] 5.0 mi (6:40 / mi)
shoes: Asics Gel 1130 (2)

IW. Hamstrings feeling a little tight from last night.

Thursday Jul 23, 2009 #

Running 26:00 [5] 3.0 mi (8:40 / mi)
shoes: Asics Gel-DS Racer VII

Track. 4 * 400m and 4 * 200m. Had a decent recovery between each one, so had to run them as fast as possible. Don't feel very speedy at the moment, but the session built up a good bit of lactic acid so it must have been good for me! At least managed to keep the times consistent.

Running 48:00 [2] 6.1 mi (7:52 / mi)
shoes: Asics Gel 1130 (2)

Work to track, drills and strides, run home.

Wednesday Jul 22, 2009 #

Running 37:35 [2] 5.4 mi (6:58 / mi)
shoes: Asics Gel 1130 (2)

IW from Netheredge.

Running 34:02 [3] 5.0 mi (6:48 / mi)
shoes: Asics Gel 1130 (2)

HFW.

Tuesday Jul 21, 2009 #

Running 34:58 [2] 5.0 mi (7:00 / mi)
shoes: Asics Gel 1130 (2)

IW with a heavy bag.

Running 41:00 [2] 5.7 mi (7:12 / mi)
shoes: Asics Gel 1130 (2)

From work to Netheredge where Emma is house sitting. Then to the pasta bar for tea. Yum yum.

Monday Jul 20, 2009 #

Running 34:49 [2] 5.1 mi (6:50 / mi)
shoes: Asics Gel 1130 (2)

Popped out for a quick run at lunch.

Running 54:50 7.4 mi (7:25 / mi)

Around Rivelin in the evening sunshine. Really nice. Ran a bit harder up the Coppice Track, and on some other bits as well.

Sunday Jul 19, 2009 #

Running 1:12:37 [2] 8.9 mi (8:10 / mi)
shoes: Asics Gel Sensor (8.5)

Took a break from my Moto GP / Ashes / Tour de France sport-a-thon to pop out for a run. Good timing from a sport point of view, as I only missed one wicket and was showered in time for the last 5km of the Tour stage, but bad timing from a weather point of view as I got soaked. Rivelin, Stannington, straight up from cafe, along the top, stables.

Saturday Jul 18, 2009 #

Running 1:33:15 [3] 13.5 mi (6:54 / mi)
shoes: Asics Gel 1130 (2)

Parked on the Fairholmes road and ran down to Fairholmes, round Derwent and Howden reservoirs, and back to the car. Depressed myself with how much fitness I've lost since London, and made a decision to start training in a structured way again. Nice weather when I left Sheffield, but windy and drizzly out in the Peaks.

Friday Jul 17, 2009 #

Note
(rest day)

No time.

Thursday Jul 16, 2009 #

Running intervals 25:00 [5] 3.5 mi (7:09 / mi)
shoes: Asics Gel-DS Racer VII

I had been feeling a bit lethargic at work, and wasn't going to go to track until I got a text from Andy P saying he was going to do his first track session in 14 years, and so I decided to go and support him. We did 5 * 800m with 400m recovery, and I was surprised at how I felt, and ran the best I have on the track for ages. Ran the first rep a bit slow in 2.35, but then sped up and did 2.32, 2.31, 2.31, 2.27. Still felt strong at the end of the last rep. I think I must be about to get ill!

Running 39:00 [3] 3.4 mi (11:28 / mi)
shoes: Asics Gel-DS Racer VII

Warm up laps, and then round the bowl with Andy P in the rain to warm down.

Wednesday Jul 15, 2009 #

Running 38:40 [2] 5.7 mi (6:47 / mi)
shoes: Asics Gel 1130 (2)

Just ran for a bit at lunch. Running feels such a struggle at the moment.

Tuesday Jul 14, 2009 #

Running 34:50 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1130 (2)

IW. Felt rubbish.

Running 33:50 [3] 5.0 mi (6:46 / mi)
shoes: Asics Gel 1130 (2)

HFW. Better but not great.

Monday Jul 13, 2009 #

Note
(rest day)

12 hours at work then straight to a Hallamshire committee meeting. No time for a run, plus I'm exhausted.

Sunday Jul 12, 2009 #

Note
(rest day)

What a pants day. Looking forward to Cliffhanger but got called into work. Was there at 8.30, hoping and expecting to get away after a couple of hours. Ended up leaving at 4. By then I just couldn't be bothered to do any exercise. Having a post wedding hangover didn't help either.

C • oh no! 2

Saturday Jul 11, 2009 #

Running 1:37:36 [2] 11.5 mi (8:29 / mi)
shoes: Asics Gel Sensor (8.5)

Out the house at 7.30 before a busy day of suit fittings, shopping, haircut and a wedding. Rivelin loop with Rich and Andy P. Didn't feel great for the first 30 minutes, felt better but still tired for the rest. Nice morning to be out though.

Friday Jul 10, 2009 #

Running 34:07 [2] 3.0 mi (11:22 / mi)
shoes: Asics Gel 1130 (2)

Strides and drills.

Thursday Jul 9, 2009 #

Orienteering 25:00 [5] 3.0 mi (8:20 / mi)
shoes: Asics Gel Sensor (8.5)

2 * sprint races in Graves Park planned by Gareth. Good fun.

Running 40:00 [2] 4.0 mi (10:00 / mi)

Warm up, jog round another short sprint course with Alex, collecting controls and warming down.

Wednesday Jul 8, 2009 #

Running 34:17 [2] 5.0 mi (6:51 / mi)
shoes: Asics Gel 1130 (2)

IW. Bumped into my brother, also running to work. Just enough time to give him some abuse before we went our separate ways.

Running 51:51 [2] 7.4 mi (7:00 / mi)

Longer run HFW, taking in some of the more glamourous parts of Sheffield. Shepcote Lane, Meadowhall, Arena Square, Fir Vale, Northern General, Rutland Road, Kelham Island.

Tuesday Jul 7, 2009 #

Running 42:49 [2] 6.2 mi (6:54 / mi)
shoes: Asics Gel 1130 (2)

Out at lunch. Somehow managed to avoid the rain.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1130 (2)

Quick gym session. Dropped a 10kg weight on my toe which hurt.

Monday Jul 6, 2009 #

Note
(rest day)

Decided to watch Le Tour instead of running. And my legs are still sore after Saturday.

Sunday Jul 5, 2009 #

Running 41:15 [3] 5.3 mi (7:47 / mi)
shoes: Asics Gel 1130 (2)

Parkwood Springs loop. Quads a bit tight after yesterday, but nice to get out.

Saturday Jul 4, 2009 #

Running 4:01:00 [2] 11.3 mi (21:20 / mi) +1634m 14:43 / mi
shoes: Asics Gel Sensor (8.5)

Supporting Dave Harrison on leg 2 of his anti-clockwise Bob Graham attempt with Rich and Andy P. We started from Honister at 9.45, with Phil Winskill bringing Dave in from the previous leg. There was just enough time for Phil to show us his bald patches from his BG the previous weekend before we were off.

It was a great day in the Lakes for running. High cloud, good visibility, a nice breeze and the occasional spell of sunshine. The route goes Honister, Grey Knotts, Bradreth, Green Gable, Great Gable, Kirk Fell, Pillar, Steeple, Red Pike, Yewbarrow, Wasdale. Not too rocky, apart from the descent off Great Gable where, after we had successfully negotiated the rocks and were on a nice grassy slope, I turned to Andy P and said 'We came down that well' and immediately proceeded to fall over and slide down the slope on my arse.

Dave was running strongly throughout the leg, and we got a few minutes ahead of schedule without him pushing. He was also eating and drinking at regular intervals. At the end of the leg we handed him over to the dream team of Andy Kitchin, Si Bourne and Charlie Adams for the long middle leg.

Dave finished the round in 23.50, a fantastic effort, and just reward for all the training and preparation he put into it.

Route. I forgot to reset my watch before starting my Sunday run in Sheffield, so ignore the erroneous 10 minutes at the end!

Friday Jul 3, 2009 #

Running 34:44 [2] 5.0 mi (6:57 / mi)
shoes: Asics Gel 1130 (2)

IW. Feeling tired.

Thursday Jul 2, 2009 #

Running intervals 20:00 [5] 2.0 mi (10:00 / mi)
shoes: Asics Gel-DS Racer VII

Track. Differentials. 150m striding out, then 150m hard. 100m walk between. 8 of. Hot.

Running warm up/down 47:00 [2] 6.3 mi (7:28 / mi)
shoes: Asics Gel 1130 (2)

Work to track, and then home along the canal.

Wednesday Jul 1, 2009 #

Running 42:13 [2] 5.6 mi (7:32 / mi)
shoes: Asics Gel 1130 (2)

Golf course, High Hazels Park (saw some permanent orienteering controls), over the hill and back. Pretty toasty.

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