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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Running30 26:26:12 207.24(7:39) 333.52(4:45) 5090
  Strength & conditioning4 2:00:00
  Orienteering2 1:25:48 9.02(9:31) 14.52(5:55) 341
  Total36 29:52:00 216.26 348.04 5431
  [1-5]36 29:51:46

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Sunday Jul 31, 2011 #

9 AM

Running 25:33 intensity: (24:01 @2) + (1:32 @3) 3.09 mi (8:16 / mi) +14m 8:09 / mi
ahr:121 max:133 shoes: New Balance 1064 (2)

Just a little explore from our holiday cottage. Down to the beach, along the beach and back through the holiday park. Coughing up a load of gunk this morning. Yesterday's parkrun certainly got things moving.
1 PM

Orienteering 43:50 intensity: (3:51 @2) + (9:33 @3) + (27:46 @4) + (2:40 @5) 4.18 mi (10:29 / mi) +222m 9:00 / mi
ahr:146 max:158 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 1. 2nd place, 3 seconds behind the winner.

I'm running M21S. I have my reasons. One of them is not pot hunting. The Scottish 6 Days M21S commemorative mug is not top of my must have list. I'm happy to have a bit of banter about running short with my friends, but I didn't really appreciate the commentator (who I don't know and therefore doesn't know me) abusing me for running short. And then claiming I mustn't have expected anybody to beat me. So by his logic, should that person not be running a longer course? Surely then the leader of every short class is too good and should be running the next class up?

Anyway, on to the race. Most importantly, I enjoyed myself, and that is the main aim of the week. I did start the race with the 'I'll just run into the circle and I'll see the control' attitude, but after making mistakes on 1, 3, 4 and 5, it clicked that wasn't going to work, and I started to orienteer properly. Unfortunately those mistakes had probably lost me getting on for 3 minutes. The biggest was at 3, where I came out just south of the control, thought I was north of the control and went the wrong way. That lost me 90 seconds.

After 5, I got my head sorted, and ran pretty much cleanly, with a couple of minor hesitations and wobbles. Struggled with my terrain running, and was hurting up the hills!

Saturday Jul 30, 2011 #

8 AM

Running 16:46 intensity: (1:04 @2) + (9 @3) + (4:42 @4) + (10:51 @5) 3.1 mi (5:25 / mi) +17m 5:19 / mi
ahr:154 max:162 shoes: Asics Gel Hyperspeed (8.5)

Newcastle parkrun.

New parkrun pb by 3 seconds, and a course pb by 58 seconds. But still frustrated. Good conditions with only a light breeze. Started off hard and ran the first mile in 5.10, about 20 seconds quicker than the first mile at Sheffield. At this point, I thought I was on for a massive pb. Slowed a bit in the second mile as my chest tightened up, and my breathing felt all metallic. Got to the 4k marker, looked at my watch and didn't think a pb was still on (needed to run about 3.10 for the last km) but managed it (or the km marker was wrong!). Probably only at 80%, so I think there is a lot more to come on this course.

Running 15:55 intensity: (14 @0) + (8:54 @2) + (6:47 @3) 1.99 mi (8:00 / mi) +3m 7:57 / mi
ahr:133 max:142 shoes: Asics Gel Hyperspeed (8.5)

Warm up, and then a warm down pacing Dad in (who got a new pb by 1 second) and pacing Mum in (who got a new pb by nearly 40 seconds). So pbs all round!

Friday Jul 29, 2011 #

Note
(sick) (rest day)

Travelling up to Newcastle, just trying to finally shake this cold.

Thursday Jul 28, 2011 #

7 PM

Running 43:05 intensity: (30:50 @2) + (11:25 @3) + (50 @4) 5.49 mi (7:51 / mi) +195m 7:04 / mi
ahr:128 max:154 (sick) shoes: New Balances 1064 (3)

Progressing along the road to recovery. Slightly further tonight around the short Rivelin loop.

Wednesday Jul 27, 2011 #

7 PM

Running 27:16 intensity: (21:10 @2) + (5:42 @3) + (24 @4) 3.58 mi (7:37 / mi) +100m 7:01 / mi
ahr:124 max:146 (sick) shoes: New Balances 1064 (3)

Feeling better, so a short easy run to expunge more gunk from my system. Felt heavy, and legs a bit sore from the descent on Sunday, but glad to have got out and tried to clear the system. I should be fully recovered for the 6 days.

Tuesday Jul 26, 2011 #

Note
(sick) (rest day)

Still full of cold. Boo.

Monday Jul 25, 2011 #

Strength & conditioning 30:00 [3]
(sick) (rest day)

The slightly sore throat I had yesterday morning which then went away after I'd run came back with a vengeance yesterday afternoon, and had developed into a cold by the time I woke up this morning. The work cold has got me. So taking a day off running and doing some core work instead.

Sunday Jul 24, 2011 #

9 AM

Running 10:19 [2] 1.34 mi (7:42 / mi) +7m 7:34 / mi
ahr:110 max:124 shoes: Asics DS Trainer 15 (8.5)

Jog down to Hillsbro.

Running 1:01:57 intensity: (1:26 @2) + (45:40 @3) + (14:51 @4) 9.71 mi (6:23 / mi) +332m 5:46 / mi
ahr:140 max:151

Had a go at 1 in 4, it's been a while. And got a pb by 4 seconds! I felt like I climbed strongly (33.51), but that was 47 seconds slower than my best (33.04). But came down much better (28.06), 51 seconds quicker than my previous best (28.57).

Running 9:42 intensity: (2:54 @2) + (6:48 @3) 1.19 mi (8:08 / mi) +53m 7:09 / mi
ahr:132 max:143 shoes: Asics DS Trainer 15 (8.5)

Back up the hill again.

Saturday Jul 23, 2011 #

8 AM

Running 1:31:05 intensity: (1:09:12 @2) + (16:37 @3) + (4:33 @4) + (43 @5) 11.75 mi (7:45 / mi) +373m 7:03 / mi
ahr:122 max:161 shoes: Asics Gel Hyperspeed (8.5)

Ran down to the parkrun with Rich. But because of the Tramlines 'Folk Forest', the small loop was fenced off and OOB. As a result they were going to change the route. I run these races as a benchmark of how my training is progressing, so didn't see the point of doing a different course that wasn't necessarily going to be 5k. Rich wasn't racing anyway, and the decision was made to go for a longer run. Up through the parks, round the top, and back through Fulwood. New shoes felt fine.

Friday Jul 22, 2011 #

6 AM

Running 1:01:02 intensity: (45:56 @2) + (10:26 @3) + (53 @4) + (3:47 @5) 7.58 mi (8:03 / mi) +241m 7:20 / mi
ahr:124 max:177 shoes: New Balances 1064 (3)

Early Rivelin plus Coppice Track. Cracking morning, cool for running, but clear blue skies.

Thursday Jul 21, 2011 #

6 AM

Running 1:00:47 intensity: (43:24 @2) + (3:34 @3) + (9:58 @4) + (3:51 @5) 8.25 mi (7:22 / mi) +51m 7:14 / mi
ahr:126 max:158 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley for a track session. 6*800m with 90 seconds recovery. 2.39, 2.37, 2.37, 2.36, 2.35, 2.32. Surprised and pleased with the last one. Maybe I'm getting some speed back!
6 PM

Running 35:36 intensity: (22:27 @2) + (12:55 @3) + (14 @4) 4.98 mi (7:09 / mi) +86m 6:47 / mi
ahr:126 max:147 shoes: New Balances 1064 (3)

HFW. Tired.

Wednesday Jul 20, 2011 #

12 PM

Running 36:49 intensity: (27:25 @2) + (9:07 @3) + (17 @4) 4.53 mi (8:07 / mi) +60m 7:48 / mi
ahr:122 max:146 shoes: New Balances 1064 (3)

Ouch, got some DOMS from my first proper gym session in ages yesterday. Serves me right for not going more regularly. But hopefully the pain means it did some good. Run at lunch with 10 * 10 sec hill sprints with walk back recovery.
6 PM

Running 52:22 intensity: (30:35 @2) + (21:47 @3) 6.97 mi (7:31 / mi) +164m 7:00 / mi
ahr:128 max:144 shoes: New Balances 1064 (3)

Really easy on the roads just to try and ease off my back and hamstrings.

Tuesday Jul 19, 2011 #

7 AM

Strength & conditioning 45:00 [3]
shoes: New Balances 1064 (3)

Gym session.
7 PM

Running 25:25 intensity: (14:10 @2) + (9:47 @3) + (1:28 @4) 3.71 mi (6:51 / mi) +119m 6:14 / mi
ahr:129 max:150 shoes: New Balances 1064 (3)

Just time for a quick run between getting home from Leeds and meeting Emma in town for a meal.

Monday Jul 18, 2011 #

7 PM

Running 51:06 intensity: (13:13 @2) + (10:41 @3) + (27:12 @4) 7.87 mi (6:30 / mi) +143m 6:09 / mi
ahr:138 max:154 shoes: Asics DS Trainer 15 (8.5)

Down to Hillsbro and then a 5 mile tempo out to Oughtibridge and back. Covered my watch and tried to run to 'feel', aiming for 6.00s on the way out (slightly uphill) and 5.45s on the way back.

Out in 14.58 (5.58s) and back in 14.17 (5.41s) total time of 29.15 (5.51s). Ran better than I was expecting.

Sunday Jul 17, 2011 #

4 AM

Orienteering 41:58 intensity: (5:20 @2) + (21:41 @3) + (14:57 @4) 4.84 mi (8:40 / mi) +119m 8:03 / mi
ahr:143 max:153 shoes: VJ Integrator (8.5)

Harvester Relays, Leg 6.

The previous legs had all run really well and done the hard work, so I was going to be setting off with a lead of over 25 minutes. All I had to do was punch all the controls, in the right order, and not do anything stupid.

I blew the last of those right at the start, when I managed to nearly completely tear my map in half as I was unfolding it. That made early and later legs when I was navigating across the tear a bit tricky. Got the first control spot on, taking the route around the top of the OOB so I had a nice line in. Drifted on the way out to 2, and had to hesitate for around 20 seconds to relocate. Clean after that until 8, where I made my only significant error and couldn't locate the thicket my control was on. Rather than run around trying to find it, I bailed out to the path, relocated, went back in and got it. Lost maybe 2.30.

Incident free after that, running at a comfortable pace which I could navigate off. Pretty clean overall, but my control flow was poor. A mixture of lack of practice, and trying to negotiate the tear. Lost about 3.30 in mistakes, and a bit more from not pushing hard enough on the easy path sections. But maintained the lead we had and punched all the controls in the right order, so job done.
3 PM

Running 1:04:46 intensity: (54:35 @2) + (10:11 @3) 7.94 mi (8:09 / mi) +264m 7:23 / mi
ahr:122 max:141 shoes: New Balance 1064 (2)

Late afternoon leg stretch with Rob. Down to his house and then Rivelin plus Coppice Track loop. A bit grotty and sleepy at the start, but perked up as the run went on. Managed to time it well to hit the rain.

Saturday Jul 16, 2011 #

8 AM

Running 16:56 intensity: (12:48 @2) + (3:39 @3) + (27 @4) + (2 @5) 2.09 mi (8:07 / mi) +73m 7:19 / mi
ahr:120 max:159 shoes: Asics DS Trainer 15 (8.5)

Down to Parkrun. Not raining.

Running 17:00 intensity: (21 @2) + (50 @3) + (3:47 @4) + (12:02 @5) 3.08 mi (5:31 / mi) +62m 5:12 / mi
ahr:155 max:162 shoes: Asics DS Trainer 15 (8.5)

Parkrun. Slightly slower than last week, but still my second quickest time, and starting to consolidate the times a little. Rob timed his arrival to perfection and took the win, with a guy from Oxford in between us. Starting to rain.

Running 42:06 intensity: (12:54 @2) + (27:48 @3) + (1:24 @4) 5.36 mi (7:51 / mi) +124m 7:20 / mi
ahr:133 max:148 shoes: Asics DS Trainer 15 (8.5)

Extended run home with Rob. Up the parks to Forge Dam, then down through Fulwood and Broomhill. Proper raining.

Friday Jul 15, 2011 #

6 AM

Running 1:04:20 intensity: (27:07 @2) + (24:00 @3) + (5:50 @4) + (7:23 @5) 7.19 mi (8:57 / mi) +41m 8:48 / mi
ahr:135 max:175 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley. Just a short track session today, as this week has really tired me out and I was feeling a bit jaded. Ran 800 (2.38), 800 (2.37), 400 (71) and then did a lap of the stadium going up and then down alternate stairways.
5 PM

Running 36:01 intensity: (19:02 @2) + (16:32 @3) + (27 @4) 4.94 mi (7:17 / mi) +89m 6:54 / mi
ahr:127 max:148 shoes: Asics DS Trainer 15 (8.5)

HFW, nice and easy. So glad this week is over. Need a weekend of settled sleep and relaxation. Which won't happen because of the Harvester!

Thursday Jul 14, 2011 #

6 AM

Strength & conditioning 30:00 [3]

Got up at 6am (which is early) to do a strength session in the new attic room gym.
7 PM

Running 49:25 intensity: (18:10 @2) + (27:28 @3) + (3:47 @4) 6.34 mi (7:48 / mi) +215m 7:03 / mi
ahr:131 max:152 shoes: New Balances 1064 (3)

Just what was required after a 13 hour day out of the house. A cruise round the medium Rivelin loop on a lovely evening.

Wednesday Jul 13, 2011 #

Note
(rest day)

Tuesday Jul 12, 2011 #

6 AM

Running 30:13 intensity: (4:33 @2) + (10:56 @3) + (9:10 @4) + (5:34 @5) 3.99 mi (7:34 / mi) +176m 6:39 / mi
ahr:144 max:188 shoes: New Balances 1064 (3)

A kind of Kenyan hills session. The hill was 90 seconds up, 60 seconds down. So I ran hard for 20 minutes which was 10 ups and 10 downs.
7 PM

Running 31:19 intensity: (26:19 @2) + (5:00 @3) 4.17 mi (7:31 / mi) +79m 7:06 / mi
ahr:119 max:134 shoes: New Balances 1064 (3)

Another leg stretch explore. Not a great place to run.

Monday Jul 11, 2011 #

7 PM

Running 38:53 intensity: (25:11 @2) + (9:24 @3) + (2:13 @4) + (2:05 @5) 5.19 mi (7:29 / mi) +164m 6:49 / mi
ahr:126 max:158 shoes: New Balances 1064 (3)

Working in Stoke, staying in Newcastle Under Lyme. Living the dream. Went out to explore after a late finish. I must say I wasn't too impressed, but did find a hill which might be good for some Kenyan hill things.

Sunday Jul 10, 2011 #

10 AM

Running 48:00 [3] 5.6 mi (8:34 / mi)
shoes: New Balances 1064 (3)

A slow, laboured and very painful run around Rivelin.

Saturday Jul 9, 2011 #

8 AM

Running 20:07 intensity: (17:39 @2) + (2:28 @3) 2.57 mi (7:50 / mi) +87m 7:05 / mi
ahr:121 max:138 shoes: Asics DS Trainer 15 (8.5)

Home to parkrun. High five with Dr J on Brocco Bank.

Running 16:49 intensity: (16 @2) + (36 @3) + (1:19 @4) + (14:38 @5) 3.06 mi (5:30 / mi) +62m 5:11 / mi
ahr:158 max:166 shoes: Asics DS Trainer 15 (8.5)

Sheffield Hallam parkrun. New 5k pb by 2 seconds - yay! And 24 seconds quicker than two weeks ago. Happy days. Pushed much harder on the first climb and then just hung on.

Running 16:37 intensity: (3:13 @2) + (12:57 @3) + (27 @4) 2.11 mi (7:52 / mi) +74m 7:06 / mi
ahr:134 max:145 shoes: Asics DS Trainer 15 (8.5)

Run home.

Friday Jul 8, 2011 #

6 AM

Running 1:00:27 intensity: (39:07 @2) + (21:15 @3) + (5 @4) 7.56 mi (8:00 / mi) +246m 7:16 / mi
ahr:126 max:145 shoes: New Balances 1064 (3)

Rivelin plus Coppice Track before work. Running before work is going to become a more common theme, as I've just got no other time at the minute.

Thursday Jul 7, 2011 #

6 AM

Running 1:07:31 intensity: (39:41 @2) + (10:31 @3) + (8:09 @4) + (9:10 @5) 9.31 mi (7:15 / mi) +42m 7:09 / mi
ahr:131 max:162 shoes: Asics DS Trainer 15 (8.5)

Track session @ Don Valley with PaulF. 3 sets of 3*400m with 100m jog between reps, and 400m jog between sets. Aim was to run the first set @ 5k pace, the second set @ 3k pace, and the third set @ 1k pace. Got it pretty much spot on and ran 79s, 76s and 73s. Finished with 4*150m in / outs.

Wednesday Jul 6, 2011 #

Strength & conditioning 15:00 [3]

A quick core session before breakfast.

In meetings all day, and then by the time we had made it out of London and up the M1, I didn't get home until 8.30. Going to call in a rest day.

Tuesday Jul 5, 2011 #

6 AM

Running 28:24 intensity: (21:22 @2) + (4:04 @3) + (1:20 @4) + (1:38 @5) 3.69 mi (7:42 / mi) +118m 7:00 / mi
ahr:122 max:164 shoes: New Balances 1064 (3)

Before work. Was hoping to get to track, but found out midway through the day that I needed to travel down to London for a meeting on Wednesday. Got to London at 11pm, so no time for run.

Monday Jul 4, 2011 #

Running 36:00 [2] 5.0 mi (7:12 / mi)
(rest day) shoes: New Balances 1064 (3)

Just time for a little leg stretch at lunch today. This week is going to be difficult for training, got an awful lot on.

Sunday Jul 3, 2011 #

12 PM

Running 1:09:57 intensity: (41:58 @2) + (27:59 @3) 8.61 mi (8:07 / mi) +360m 7:11 / mi
ahr:126 max:144 shoes: New Balances 1064 (3)

Rivelin, Stannington, Coppice Track. Great day. Effortless running today.

Saturday Jul 2, 2011 #

10 AM

Running 1:04:35 intensity: (59:28 @2) + (2:57 @3) + (44 @4) + (1:26 @5) 7.27 mi (8:53 / mi) +237m 8:04 / mi
ahr:120 max:167 shoes: New Balances 1064 (3)

Gentle, hangover reduction cruise around Rivelin with Rich and Andy P. Didn't feel too bad running, but feel pretty rubbish now I've finished.

Friday Jul 1, 2011 #

11 AM

Running 2:22:01 intensity: (1:42:58 @2) + (36:58 @3) + (2:05 @4) 17.05 mi (8:20 / mi) +619m 7:29 / mi
ahr:124 max:148 shoes: New Balances 1064 (3)

So close! Went on the Round Sheffield Walk route again with PaulF. From his house out to the closest part of the route, used the website maps to guide us through Brincliffe Edge Wood, Chelsea Park and down to Hunters Bar. Then the rest was fine, all the way until we reached the 'Meersbrook Triangle'.

Made a small error and missed the entrance to Meersbrook Park, so did a loop round the block first. Picked up the route again in the park, and followed it successfully back to where we started.

Pace quite a bit quicker than Sunday, but it didn't feel any faster. Still strong at the end. A great way to spend a Friday lunchtime!

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