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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running39 40:54:05 335.52(7:19) 539.97(4:33) 5649
  Strength & conditioning11 5:30:00
  Total48 46:24:05 335.52 539.97 5649
  [1-5]48 46:22:42

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Tuesday Jan 31, 2012 #

6 AM

Running 48:25 intensity: (43:45 @2) + (4:40 @3) 6.16 mi (7:52 / mi) +163m 7:16 / mi
ahr:117 max:144 shoes: New Balance 1080 (1) (9)

A few easy miles before work.
5 PM

Running 1:20:18 intensity: (55:40 @2) + (11:07 @3) + (13:04 @4) + (27 @5) 9.68 mi (8:18 / mi) +31m 8:13 / mi
ahr:123 max:157 shoes: Track spikes

Track session at Don Valley. 20 * 400m in pairs. I partnered up with Petey, which worked really well because we ran very similar times. All the times were between 72 and 74 except the last one which was 69. Got faster as the session went on, running 72 for reps 16 through 19. Good session.

Monday Jan 30, 2012 #

12 PM

Running 34:46 intensity: (23:14 @2) + (8:46 @3) + (19 @4) + (2:27 @5) 4.99 mi (6:58 / mi) +54m 6:45 / mi
ahr:127 max:184 shoes: New Balance 1080 (1) (9)

At lunch. Legs turning over nicely.
6 PM

Running 38:08 intensity: (27:42 @2) + (5:02 @3) + (22 @4) + (5:02 @5) 5.02 mi (7:36 / mi) +159m 6:55 / mi
ahr:126 max:180 shoes: New Balance 1080 (1) (9)

After work. Ditto.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jan 29, 2012 #

11 AM

Running 1:02:59 intensity: (42:56 @2) + (17:01 @3) + (1:32 @4) + (1:30 @5) 8.32 mi (7:34 / mi) +226m 6:59 / mi
ahr:127 max:177 shoes: New Balance 1080 (1) (9)

Ouch. Legs tired from yesterday. Head sore from last night. Even had to resort to listening to music. Not fun.

Saturday Jan 28, 2012 #

Event: Northern XC Championships
 
2 PM

Running 26:32 [2] 3.2 mi (8:17 / mi)
shoes: Asics Hyper XC

From the car to race HQ (1 mile) and then nearly a full lap of the course.

Running 46:12 [4] 8.0 mi (5:46 / mi)
shoes: Asics Hyper XC

Northern XC champs at pontefract racecourse. 3 laps of a pretty flat and pretty firm 4k loop inside the racecourse itself. Took a more conservative approach at the start and so was able to work through the field during the race. Actually quite enjoyed it.

Awesome run from Lizzie to win the women's race!

Running 10:18 [2] 1.0 mi (10:18 / mi)
shoes: Asics Gel Sensor (8.5)

Back to the car.

Friday Jan 27, 2012 #

6 AM

Running 47:12 intensity: (39:41 @2) + (1:41 @3) + (3:24 @4) + (2:26 @5) 6.14 mi (7:41 / mi) +164m 7:06 / mi
ahr:121 max:167 shoes: New Balance 1080 (1) (9)

Same route as Wednesday. Did a few strides randomly.
C • Random strides at 6 am. I r... 1

Thursday Jan 26, 2012 #

6 AM

Running 53:51 intensity: (53:23 @2) + (28 @3) 7.0 mi (7:41 / mi) +99m 7:22 / mi
ahr:114 max:130 shoes: New Balance 1080 (1) (9)

IW.
6 PM

Running 37:00 intensity: (36:23 @2) + (37 @3) 4.99 mi (7:25 / mi) +85m 7:02 / mi
ahr:121 max:139 shoes: New Balance 1080 (1) (9)

HFW. Feeling a little bit flat today.

Wednesday Jan 25, 2012 #

6 AM

Running 48:39 intensity: (42:22 @2) + (6:12 @3) + (5 @4) 6.16 mi (7:54 / mi) +161m 7:18 / mi
ahr:119 max:146 (rest day) shoes: New Balance 1080 (1) (9)

Recovery run. Saw Darren Newbould and my brother, neither of whom were running.
C • Rest Day 8
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jan 24, 2012 #

7 AM

Running 38:00 intensity: (33:19 @2) + (2:47 @3) + (1:42 @4) + (12 @5) 4.98 mi (7:38 / mi) +46m 7:25 / mi
ahr:118 max:156 shoes: New Balance 1080 (1) (9)

IW. Cold and wet and miserable.
5 PM

Running 1:21:09 intensity: (52:14 @2) + (12:31 @3) + (16:24 @4) 11.58 mi (7:00 / mi) +70m 6:53 / mi
ahr:128 max:155 shoes: Asics Gel Hyperspeed (8.5)

From work to track and then 8 * 800 (100) 200 (200). Running in a group with PaulF, PhillipC, Pete and Zac for the first six, then just me and PaulF for the last two.

2.33 / 0.35
2.32 / 0.35
2.33 / 0.36
2.33 / 0.36
2.32 / 0.36
2.33 / 0.36
2.34 / 0.36
2.33 / 0.35

That's probably the quickest I've run 800s, so pleased with that. Number 7 was the toughest chasing after Paul on my own.

Then the run home with a large group.

Monday Jan 23, 2012 #

7 AM

Running 37:19 [2] 5.0 mi (7:28 / mi) +47m 7:15 / mi
ahr:114 max:129 shoes: New Balance 1080 (1) (9)

Slow and easy IW.
6 PM

Running 37:34 intensity: (34:48 @2) + (2:34 @3) + (12 @4) 5.0 mi (7:31 / mi) +88m 7:07 / mi
ahr:120 max:151 shoes: New Balance 1080 (1) (9)

Slow and easy HFW. Front-loading this week.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jan 22, 2012 #

8 AM

Running 1:57:12 intensity: (39:47 @2) + (59:47 @3) + (17:38 @4) 17.02 mi (6:53 / mi) +215m 6:38 / mi
ahr:131 max:154 shoes: Asics Gel Hyperspeed (8.5)

Wow, it's bloody windy today.

So the session was a run out to meet PaulF at Don Valley, then:

1 * tempo loop @ marathon pace (6.00 mins / mile)
1 * tempo loop @ marathon pace + 1 min / mile
1 * tempo loop @ marathon pace

Loop 1: 3.11 miles / 18.22 / 5.54
Loop 2: 3.11 miles / 21.06 / 6.47
Loop 3: 3.11 miles / 18.24 / 5.55

Running into the wind was very difficult, at times I felt like my legs were getting blown from under me. Good consistency between the two faster paced sections. Tough.

Took a longer route home, running with Paul to the bottom of Hanover Way. Then it was a broken slog on my own all the way up Hanover Way and through the University.
C • Worst of Sheffield 13

Saturday Jan 21, 2012 #

8 AM

Running 19:07 intensity: (18:43 @2) + (24 @3) 2.47 mi (7:44 / mi) +88m 6:58 / mi
ahr:118 max:141 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running 16:59 intensity: (1:57 @2) + (44 @3) + (14:07 @4) + (11 @5) 3.07 mi (5:32 / mi) +62m 5:13 / mi
ahr:148 max:157 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun, 4th.

Just dipped under 17, but struggled today.

Running 40:36 intensity: (30:48 @2) + (9:48 @3) 5.4 mi (7:31 / mi) +140m 6:58 / mi
ahr:126 max:140 shoes: Asics Gel Hyperspeed (8.5)

Run home with Pete. Nice to have some company.
2 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Jan 20, 2012 #

6 AM

Running 53:23 intensity: (42:26 @2) + (6:10 @3) + (4:07 @4) + (40 @5) 6.42 mi (8:19 / mi) +7m 8:17 / mi
ahr:114 max:166 shoes: Track spikes

Speed development with PaulF. 800m then 4 * 400m with long recoveries.

2.43
68 (faffing with watch)
66
65
66

Still no speed of note!

Thursday Jan 19, 2012 #

6 AM

Running 1:01:33 intensity: (42:13 @2) + (19:16 @3) + (4 @4) 8.26 mi (7:27 / mi) +120m 7:08 / mi
ahr:123 max:145 shoes: New Balance 1080 (1) (9)

Plod IW.
6 PM

Running 47:23 intensity: (25:16 @2) + (21:53 @3) + (14 @4) 6.59 mi (7:12 / mi) +99m 6:52 / mi
ahr:128 max:145 shoes: New Balance 1080 (1) (9)

HFW. Into the wind and rain.

Wednesday Jan 18, 2012 #

6 AM

Running 1:03:24 intensity: (26:33 @2) + (15:42 @3) + (20:52 @4) + (17 @5) 9.43 mi (6:44 / mi) +35m 6:39 / mi
ahr:131 max:155 shoes: Asics Gel Hyperspeed (8.5)

With PaulF from Don Valley.

Lap of the bowl to warm up.
3.10 miles @ marathon pace (18.37, 6.00 mins/mile)
3 * 1 mile on the track with 400m jog recovery (5.24, 5.23, 5.20)
Lap of Attercliffe to warm down.

The first of the mile reps was the toughest, but I think it's good getting the legs used to increasing pace when tired. The plan is to develop this to have a tempo section at the end as well.
C • Speed on fatigue 2
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jan 17, 2012 #

7 PM

Running 1:00:23 [3] 8.36 mi (7:13 / mi)
shoes: New Balance 1080 (1) (9)

Quads still pretty sore so just another easy run. Two laps of the industrial estate near Emma's. Dull. Cold. Legs still sore.

Monday Jan 16, 2012 #

12 PM

Running 49:36 intensity: (31:02 @2) + (15:59 @3) + (1:17 @4) + (1:18 @5) 7.14 mi (6:57 / mi) +109m 6:38 / mi
ahr:127 max:162 shoes: New Balance 1080 (1) (9)

At lunch. Glutes fine, but quads sore.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jan 15, 2012 #

8 AM

Running 2:04:34 intensity: (1:28:59 @2) + (21:18 @3) + (14:15 @4) + (2 @5) 16.02 mi (7:47 / mi) +779m 6:45 / mi
ahr:124 max:155

With Paul from his house, up the parks, and then 6 * Foxhall Lane loops. The loop is about 1.25 miles long, with 80m+ of climb. They got gradually harder, until I was up at my limiter on the last one. A good session, and something a bit different for me. I am weak on the hills so hopefully this will have helped. Glutes are going to be sore tomorrow.

Saturday Jan 14, 2012 #

8 AM

Running 20:15 intensity: (19:23 @2) + (33 @3) + (15 @4) + (4 @5) 2.63 mi (7:41 / mi) +88m 6:58 / mi
ahr:115 max:157 shoes: Asics Gel Hyperspeed (8.5)

Down to parkrun.

Running 16:55 intensity: (30 @2) + (4:08 @3) + (9:48 @4) + (2:29 @5) 3.08 mi (5:30 / mi) +59m 5:11 / mi
ahr:147 max:160 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun, 4th place.

Struggled on the first lap, legs heavy and off the pace. Felt stronger on the second lap and managed to sneak a couple of places (including passing PhilipC) with a little kick right at the end. Surprised with the time, it felt a lot slower than that.

Running 40:12 intensity: (35:08 @2) + (5:04 @3) 5.39 mi (7:28 / mi) +142m 6:54 / mi
ahr:123 max:136 shoes: Asics Gel Hyperspeed (8.5)

Usual run home. With Carl for the first bit, then on my own for the rest.
3 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Jan 13, 2012 #

6 AM

Running 55:47 intensity: (27:21 @2) + (9:34 @3) + (16:41 @4) + (2:11 @5) 8.19 mi (6:49 / mi) +13m 6:47 / mi
ahr:125 max:164 shoes: Track spikes

5 * 1 mile with 400m jog recovery with PaulF at Don Valley. Learnt from my mistake of last week and brought my track spikes incase the track was icy. It was so I wore them.

5.27 (we were both clearly still asleep)
5.21
5.21
5.21
5.18

Good session.

Thursday Jan 12, 2012 #

6 AM

Running 56:09 intensity: (49:24 @2) + (6:45 @3) 7.56 mi (7:26 / mi) +120m 7:05 / mi
ahr:119 max:135 shoes: New Balance 1080 (1) (9)

Extended IW. Heavy legged. The wind is back.
6 PM

Running 35:52 intensity: (24 @0) + (34:07 @2) + (1:21 @3) 4.92 mi (7:18 / mi) +68m 7:00 / mi
ahr:122 max:134 shoes: New Balance 1080 (1) (9)

HFW. The wind has gone again.

Wednesday Jan 11, 2012 #

6 AM

Running 1:22:42 intensity: (45:10 @2) + (10:30 @3) + (18:42 @4) + (8:20 @5) 11.89 mi (6:57 / mi) +44m 6:53 / mi
ahr:130 max:155 shoes: Asics Gel Hyperspeed (8.5)

Neither PaulF or myself could make it to track last night, so we replicated the session this morning at Don Valley. 15 * 600m with 100m (1 min) walk / jog recovery.

I felt pretty flat on the run out to track, like I was low on energy. And it was already going to be a tough session so I feared the worse. But it went OK. The first 5 were comfortable, the second 5 were tougher, the last 5 were hard. Struggling to hang onto Paul when he was leading during the last 5.

Aiming for anything under 2, they were all between 1.56 and 1.58, except the last which was 1.54. Such a lovely warm morning. If this is the effect of global warming, then warm me up baby.
C • warm me up baby? 1
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jan 10, 2012 #

7 PM

Running 1:01:32 intensity: (24:58 @2) + (36:07 @3) + (27 @4) 8.24 mi (7:28 / mi) +97m 7:12 / mi
ahr:130 max:146 shoes: New Balance 1080 (1) (9)

Got caught up in work until after 7, so missed track again. This is getting a little frustrating. Anyway, extended HFW via Meadowhall and then a loop towards Hillsbro to get extra distance in.

Monday Jan 9, 2012 #

12 PM

Running 56:29 intensity: (39:01 @2) + (17:28 @3) 8.0 mi (7:04 / mi) +111m 6:46 / mi
ahr:125 max:140 shoes: New Balance 1080 (1) (9)

Extended run at lunch. I've caught a touch of the tight hamstrings from Dave, but they weren't too bad during the run, and hopefully a good stretch should sort them out. Quads also a little tender. But it was a nice day, warm, and all in all I actually felt pretty good.
8 PM

Strength & conditioning 30:00 [3]

Core and strength.

Sunday Jan 8, 2012 #

9 AM

Running 1:39:49 intensity: (18:14 @2) + (1:08:48 @3) + (12:47 @4) 15.0 mi (6:39 / mi) +241m 6:20 / mi
ahr:134 max:152 shoes: New Balance 1080 (1) (9)

A run in three sections. The first section was nice and easy from home, down to Hillsbrough Corner, out to Malin bridge and then along Rivelin Valley road all the way to Rivelin dam. The second section was 5 miles at sub-marathon pace back to Hillsborough corner and then out on Middlewood Road. This was net downhill which helped somewhat. The third section was easy out to Middlewood Tavern and back home to get the distance up to 15 miles.

Distances / times / paces for the three sections:

5.7 miles / 40.26 / 7.06
5.0 miles / 29.05 / 5.49
4.3 miles / 30.17 / 7.03

The toughest parts of the run were the last half mile of the tempo, and the last mile with the climb at the end to get home. I was pretty much done by then.

Saturday Jan 7, 2012 #

Event: Yorkshire XC Championships
 
1 PM

Running 12:34 intensity: (12:06 @2) + (21 @3) + (7 @4) 1.27 mi (9:55 / mi) +22m 9:25 / mi
ahr:108 max:146 shoes: Asics Hyper XC

Warm up lap.

Running 40:14 intensity: (1:49 @2) + (1:00 @3) + (37:09 @4) + (16 @5) 6.57 mi (6:07 / mi) +150m 5:43 / mi
ahr:150 max:156 shoes: Asics Hyper XC

51st place, 13th (!) Hallamshire runner.

Race. I found that really tough going today, never seemed to get into it. Felt like I was spent after 2 laps, and then had to hang on for the last three. Finished in a similar position to last year, but perhaps a stronger field. I certainly got beaten by more Hallamshire runners!

Couldn't believe how solid it was underfoot, with virtually no mud. Didn't think the course was that great though, but was a concession to avoiding the 'muddy' bits.

It was great to see such a strong team out today. The squad strength in depth at the moment is fantastic. The A team came 2nd, and if you take the next six runners, the 'B' team came 4th (beating the Leeds City 'B' team by 3 points).

Running 13:15 [2] 1.34 mi (9:54 / mi) +27m 9:19 / mi
ahr:115 max:127 shoes: Asics Hyper XC

Warm down lap.

Friday Jan 6, 2012 #

6 AM

Running 45:45 intensity: (30:42 @2) + (13:49 @3) + (45 @4) + (29 @5) 6.08 mi (7:31 / mi) +14m 7:28 / mi
ahr:121 max:164 shoes: Asics Gel Hyperspeed (8.5)

Speed development with PaulF, but a light session before tomorrow.

Thursday Jan 5, 2012 #

6 AM

Running 35:54 intensity: (28:35 @2) + (5:53 @3) + (42 @4) + (44 @5) 5.0 mi (7:11 / mi) +46m 6:59 / mi
ahr:124 max:162 shoes: New Balance 1080 (1) (9)

IW. Horrible. At least the wind was behind me. However, it's not going to be fun running home this evening. Unless the wind and rain disappear.
7 PM

Running 51:06 intensity: (59 @0) + (18:37 @2) + (31:30 @3) 7.14 mi (7:09 / mi) +63m 6:58 / mi
ahr:130 max:140 shoes: New Balance 1080 (1) (9)

Extended HFW via Meadowhall (didn't go shopping though). The rain has stopped and the wind has dropped, so it was much more pleasant.

Wednesday Jan 4, 2012 #

6 AM

Running 1:15:49 intensity: (39:11 @2) + (2:16 @3) + (34:22 @4) 11.68 mi (6:29 / mi) +64m 6:23 / mi
ahr:132 max:153 shoes: Asics Gel Hyperspeed (8.5)

From home to Don Valley, where I met PaulF for a tempo session. Two laps of the Attercliffe Road, Brightside Lane, Hawke Lane loop. Aiming for marathon pace, but ran it faster, which was good because it felt pretty tough!

6.24 miles
36.15
5.48 mins / mile

Then on to work. Glad I wasn't running this evening - got pretty wet just getting in and out of my car.
8 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jan 3, 2012 #

5 PM

Running 1:01:52 intensity: (13:19 @2) + (39:43 @3) + (3:48 @4) + (5:02 @5) 8.08 mi (7:39 / mi) +195m 7:07 / mi
ahr:136 max:185 shoes: New Balance 1080 (1) (9)

Track was cancelled as Don Valley was shut because of the high winds. Swung by on my way home to see if Paul was there, but I'd just missed him. So ran an extended HFW via Park Square, Sheffield station, Cemetery Road, Sharrowvale, Brocco Bank, Broomhill. Pretty horrible evening, but a little better once the rain had stopped. Most of the run was into the wind, which made it quite hard work.

Monday Jan 2, 2012 #

Strength & conditioning 30:00 [3]

Core and strength work.
11 AM

Running 1:41:36 intensity: (1:01:27 @2) + (33:10 @3) + (1:16 @4) + (5:43 @5) 11.97 mi (8:29 / mi) +592m 7:21 / mi
ahr:125 max:190 shoes: Innov-8 X-talon 212

Cracking day, cracking long run and catch up with Rob. Slightly longer than the 75 minutes I was intending to do, but Rob wanted to be out for two hours and I got carried away because it was such good fun. Don't get the chance to run in the daylight much on a weekday so decided to make the most of it!

Met Rob at his house, and then went up onto Loxley Common, along the ridge until dropping down through the fisheries. Climbed up the other side through High Storrs, down again and up past the factory, down into the bottom of Rivelin, up the Coppice Track and through the stables.

Sunday Jan 1, 2012 #

10 AM

Running 1:47:46 intensity: (50:47 @2) + (55:39 @3) + (1:20 @4) 14.12 mi (7:38 / mi) +446m 6:57 / mi
ahr:128 max:150 shoes: Innov-8 X-talon 212

A long run to start the year off. Down to Rivelin, along the bottom to the dam, up to Wyming Brook, Fulwood Lane, down the parks to Hunters Bar and back home through Broomhill.

Lots of people out walking to bring in the New Year, and I bumped into the Preston / Guillaume clan just above Forge Dam. Got caught in a few rain showers, but it was still quite warm.

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