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Training Log Archive: MikeS

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running43 34:58:13 302.1(6:57) 486.18(4:19) 5258
  Strength & conditioning13 6:20:00
  Total51 41:18:13 302.1 486.18 5258
  [1-5]51 41:13:29

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Saturday Mar 31, 2012 #

8 AM

Running 19:28 intensity: (14:27 @2) + (46 @3) + (13 @4) + (4:02 @5) 2.61 mi (7:28 / mi) +87m 6:46 / mi
ahr:128 max:178 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to the parkrun with Rich.

Running race 16:16 intensity: (1:00 @2) + (19 @3) + (8:50 @4) + (6:07 @5) 3.09 mi (5:16 / mi) +60m 4:58 / mi
ahr:152 max:160 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 4th place.

Sneaked another 3 seconds off my pb. Chased after the ShUOC boys at the start (Camel, Danger and Tom), hitting the top of the first climb in 4.10, a bit too fast for me. Couldn't keep up down Rustlings Road, and then just dug in on the second climb. Camel powered away to sub-16, I held on to just go a bit faster than my previous pb.

Running 43:39 intensity: (31:29 @2) + (12:10 @3) 5.66 mi (7:42 / mi) +175m 7:02 / mi
ahr:124 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home with Rich talking about Qlikview and data tables.

Friday Mar 30, 2012 #

6 AM

Running 42:54 intensity: (29:27 @2) + (13:15 @3) + (12 @4) 6.25 mi (6:52 / mi) +180m 6:18 / mi
ahr:125 max:145 shoes: New Balance 1080 (2) (9)

Same as yesterday, but felt good so ran a bit faster. The Shell garage has now completely sold out of fuel. Don't panic!
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Mar 29, 2012 #

6 AM

Running 44:21 intensity: (34:20 @2) + (9:35 @3) + (26 @4) 6.21 mi (7:09 / mi) +167m 6:36 / mi
ahr:121 max:150 shoes: New Balance 1080 (1) (9)

Usual loop before work. The fuel panic was already in full swing with the Shell garage at the bottom of Eccy Road, which is normally deserted, already having a queue.

Wednesday Mar 28, 2012 #

6 AM

Running 54:39 intensity: (27:05 @2) + (8:53 @3) + (18:41 @4) 8.15 mi (6:43 / mi) +13m 6:41 / mi
ahr:126 max:153 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with PaulF. 8*1k with 200m recovery. Didn't worry about times but they were better than we expected.

3.22, 3.18, 3.16, 3.18, 3.19, 3.16, 3.19, 3.16.
C • rest? 1
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Mar 27, 2012 #

6 AM

Running 45:53 intensity: (32:53 @2) + (7:28 @3) + (30 @4) + (5:02 @5) 6.19 mi (7:25 / mi) +165m 6:51 / mi
ahr:125 max:174 shoes: New Balance 1080 (1) (9)

Usual pre-work loop. No track tonight, session tomorrow morning instead.
6 PM

Running 27:53 intensity: (21:17 @2) + (3:11 @3) + (3 @4) + (3:22 @5) 4.0 mi (6:58 / mi) +96m 6:29 / mi
ahr:127 max:176 shoes: New Balance 1080 (2) (9)

Just to get out in the sunshine.

Monday Mar 26, 2012 #

6 AM

Running 1:00:09 intensity: (40:51 @2) + (13:47 @3) + (11 @4) + (5:20 @5) 7.6 mi (7:55 / mi) +230m 7:14 / mi
ahr:126 max:174 shoes: New Balance 1080 (1) (9)

Rivelin plus Coppice Track.
5 PM

Running 49:43 intensity: (43:15 @2) + (6:28 @3) 6.38 mi (7:48 / mi) +173m 7:11 / mi
ahr:123 max:137 shoes: New Balance 1080 (2) (9)

Had an off-site meeting all day at the Copthorne, so took my running kit with me and met Paul outside Waitrose for a run. Up Eccy Road, a loop in the parks, back to Hunters Bar where we went our separate ways. Quite tired this evening, but such amazing weather which distracted me from the aches and pains.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Mar 25, 2012 #

Event: Wilmslow Half Marathon
 
9 AM

Running 17:26 [2] 2.17 mi (8:02 / mi) +19m 7:49 / mi
ahr:109 max:124 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up with the boys (Andy C, PaulF and Dr J).

Running race 1:13:26 intensity: (30 @2) + (2:27 @3) + (41:14 @4) + (29:15 @5) 13.11 mi (5:36 / mi) +78m 5:30 / mi
ahr:153 max:162 shoes: Asics Gel Hyperspeed (2) (8.5)

Wilmslow Half Marathon and UK Half Marathon Champs. 24th place. New pb by 1 minute 23 seconds.

The plan today was to set off at 5.30 pace, and try to hold that for as long as possible. This course always seems a little tougher than I remember it, with undulations and then a net uphill last three miles.

Hit the first mile marker in 5.25, very comfortable, eased off a little and through two miles in 11.02. Caught up with ToddO and the leading ladies here. Todd asked me what time I was aiming for, to which I replied I wasn't sure and was going to run hard and see what happened. The leading lady asked Todd what time he was aiming for, to which he replied 72 to 73. This shocked her as she was aiming for 75!

Felt strong and comfortable through the first 6 miles, running them in 33.13 (5.32 pace), had picked up the back of the group in front, and then this group started to splinter. Managed to pull away from ToddO and PaulF in this section. 10km in 34.19.

Ran mile 7 in 5.30, but then hit a tough patch through 8, 9 and 10 with times of 5.45, 5.40 and 5.43. Had to work very hard on the long uphill drag on mile 9 to hold the two guys I was running with. 10 miles in 56.00 (think that's a 10 mile pb).

Got a lift from only having three miles left, so tried to kick on. Got a few seconds back with a 5.35 eleventh mile, but 12 was uphill, and I had started to get a bit of a stitch so slowed to 5.46. Kicked again on the switchback just after the 12 mile marker, and as usual underestimated the distance from there to the finish. But did run a 5.26 thirteenth mile (only 1 second slower than mile 1), to cross the line in 73.26.

Very happy to get a pb, but was secretly hoping to sneak under 73. Lost that opportunity in the section between 8 and 10 miles. Cracking day for running, no breeze, but pretty warm by the end.

Andy and Tom cruised round in 75.30 (great that Tom is back running pain free), but unfortunately Paul had an off day.

Splits:

1. 5.25
2. 5.37
3. 5.34
4. 5.31
5. 5.29
6. 5.37
10k. 34.19
7. 5.30
8. 5.45
9. 5.40
10. 5.43 (56.00)
11. 5.35
12. 5.46
13. 5.26
F. 0.45 (73.26)

That's now 5k, 10k and half marathon pbs in the last three weeks. Just one more to go...
C • Congratulations.. 10

Running 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Short hobble to warm down.

Saturday Mar 24, 2012 #

8 AM

Running 40:47 intensity: (16:03 @2) + (23:40 @3) + (44 @4) + (20 @5) 6.01 mi (6:47 / mi) +25m 6:42 / mi
ahr:130 max:161 shoes: New Balance 1080 (1) (9)

Along the canal from Emma's. Put in a couple of sections of strides to stretch the legs out.

Friday Mar 23, 2012 #

6 AM

Running 43:47 intensity: (33:54 @2) + (9:53 @3) 6.2 mi (7:04 / mi) +170m 6:30 / mi
ahr:123 max:144 shoes: New Balance 1080 (1) (9)

Before work.

Thursday Mar 22, 2012 #

6 AM

Running 43:22 intensity: (28:22 @2) + (8:15 @3) + (2:02 @4) + (4:43 @5) 6.09 mi (7:07 / mi) +5m 7:06 / mi
ahr:122 max:186 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with PaulF. Just 8 * 400m with 200m jog recovery, one eye on the weekend. Times averaged out at 76 so just cruising.
6 PM

Running 41:57 intensity: (35:29 @2) + (5:02 @3) + (1:26 @4) 5.45 mi (7:42 / mi) +200m 6:55 / mi
ahr:121 max:147 shoes: New Balance 1080 (1) (9)

Wasn't going to double up today, but got away from work on time, and the sun was shining, so went out on the short Rivelin loop.

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Mar 21, 2012 #

6 PM

Running 31:23 intensity: (28:37 @2) + (2:46 @3) 4.43 mi (7:05 / mi) +100m 6:37 / mi
ahr:117 max:142 shoes: New Balance 1080 (1) (9)

Short run to shake out the legs after a long drive. My turn to bump into Ben. Good to see him back running.

Tuesday Mar 20, 2012 #

6 AM

Running 37:02 intensity: (30:07 @2) + (38 @3) + (40 @4) + (5:37 @5) 5.01 mi (7:24 / mi) +110m 6:56 / mi
ahr:124 max:172 shoes: New Balance 1080 (1) (9)

Had a look at a map last night and worked out that I'd nearly completed a loop when I turned round last night. So just did the full loop.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Monday Mar 19, 2012 #

6 AM

Running 44:22 [2] 6.23 mi (7:07 / mi) +173m 6:33 / mi
ahr:80 max:80 shoes: New Balance 1080 (1) (9)

Before work.
6 PM

Running 42:54 intensity: (32:16 @2) + (5:21 @3) + (24 @4) + (4:53 @5) 6.01 mi (7:08 / mi) +143m 6:39 / mi
ahr:132 max:183 shoes: New Balance 1080 (1) (9)

Went for an explore from where I'm staying in Lower Almondsbury near Bristol. Just an out and back as I had no idea where I was going and was running out of light.

Sunday Mar 18, 2012 #

9 AM

Running 6:59 intensity: (6:24 @2) + (35 @3) 0.97 mi (7:12 / mi) +1m 7:11 / mi
ahr:118 max:143 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up.
10 AM

Running race 1:16:28 intensity: (37 @2) + (26:33 @3) + (49:18 @4) 13.1 mi (5:50 / mi) +183m 5:36 / mi
ahr:146 max:154

South Yorkshire half marathon, 4th place.

The plan today was to run at marathon pace, so somewhere between 5.50 and 6.00 per mile, and that it should feel comfortable. Started off steady, and settled into 7th place. The first mile was 5.51, so spot on. Mile 2 in 5.49 (had a bit of downhill) and mile 3 in 5.54 with the steep climb. Great. No effort at all. I then switched off a bit in mile 4 as I caught two runners while moving into 5th, and despite it being downhill ran 6.04. Picked it up slightly, and got back on pace.

Got to halfway in 5.54 pace, took on a gel*, got a good boost, and just upped the pace slightly. The 4th place runner then started to come back to me slowly, and without feeling like I was putting any more effort in, closed up and passed him as we hit 10 miles. Got a gap straight away.

We had also been closing up on Carl Thackery in third place, and I had to make the decision of whether to properly have a go at chasing him down, or just sticking to what I was doing. With my focus on Wilmslow next weekend, I stuck to what I was doing, and he actually seemed to find a bit more speed and pulled away again. Ran the last (downhill) mile in 5.33 to finish in 76.28.

That is just under 90 seconds quicker than last year, but the effort felt very similar. The second half was quicker, but felt easier than the first. Good to have Mum & Dad cheering me on as well.

Mark Rushbrook smoked it off from the start and ran just over 70, which on that course is a very impressive time. He's on for a quick one at Rotterdam in four weeks.

Shame I don't think we had a third Hallamshire runner today, or we would have been almost certain of the team prize again. Need to get Mark to join!

Last year this race was at the end of a 100 mile week. I then made the mistake of doing another 100 mile week and ended up getting injured. So no such sillyness this year. It's going to be a very easy one, and working away in Bristol for three days will aid that nicely.

*Gel geek notes: today it was the Powerbar caffeinated gel. It seemed to give me a great boost, so at the moment it is the gel of choice for the marathon. Will try it again next Sunday.
C • Great run 9
11 AM

Running 7:53 intensity: (1:59 @2) + (5:54 @3) 1.14 mi (6:55 / mi) +3m 6:51 / mi
ahr:130 max:136 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm down.

Saturday Mar 17, 2012 #

8 AM

Running 19:22 intensity: (16:06 @2) + (1:53 @3) + (1:16 @4) + (7 @5) 2.57 mi (7:32 / mi) +78m 6:53 / mi
ahr:123 max:157 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to the parkrun with Andy C.

Running 16:19 intensity: (16 @2) + (29 @3) + (8:41 @4) + (6:53 @5) 3.06 mi (5:20 / mi) +63m 5:01 / mi
ahr:152 max:161 shoes: Asics Gel Hyperspeed (2) (8.5)

Very much enjoying this current run of form. Hopefully I can maintain it. Another 11 seconds off my parkrun pb, and the time meant I snuck ahead of PaulF and my brother on the Sheffield parkrun times list.

Went out hard, and just tried to stick with Phil Williams. Andy C was off ahead of us from the start. At the top of the first climb I glanced at my watch and the time looked good, but then looked behind me and there was still a big pack so I then wasn't so sure, but everyone ran fast today. Kicked on down Rustlings Road to stay with Phil.

By the cafe on the second lap, Phil accelerated and I couldn't quite go with him, but pulled him back on the last little climb up to the top lake and hit Rustlings Road just ahead. He came flying past me again straight away and I lost a few metres. Nearly got them back on the last little loop, but got outsprinted.

Pushed myself pretty hard today, but got the time so worth it.
C • Yeah 1

Running 40:38 intensity: (17:31 @2) + (22:57 @3) + (10 @4) 5.42 mi (7:30 / mi) +143m 6:56 / mi
ahr:129 max:145 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home with Andy C, great to have company and the chat made the run go much quicker. Right hamstring a little tight, just need to watch it.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Mar 16, 2012 #

6 AM

Running 44:18 intensity: (33:38 @2) + (8:35 @3) + (40 @4) + (1:25 @5) 6.23 mi (7:07 / mi) +185m 6:31 / mi
ahr:124 max:168 shoes: New Balance 1080 (1) (9)

TGIF.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Mar 15, 2012 #

6 AM

Running 20:53 intensity: (14:29 @2) + (20 @3) + (9 @4) + (5:55 @5) 2.92 mi (7:08 / mi) +14m 7:02 / mi
ahr:132 max:181 shoes: New Balance 1080 (1) (9)

Home to Don Valley.

Running 54:43 intensity: (17:40 @2) + (7:51 @3) + (28:45 @4) + (27 @5) 8.63 mi (6:21 / mi) +27m 6:17 / mi
ahr:137 max:155 shoes: Asics Gel Hyperspeed (2) (8.5)

Session with PaulF then on to work.

3k, 3 * 1k, 3k. 400m recovery between sets, and 200 between the 1k reps.

10.08
3.12 / 3.13 / 3.12
10.05

Tough but fun, times were good, and felt like I still had something in the tank. Top session.
6 PM

Running 35:10 intensity: (22:55 @2) + (12:15 @3) 5.0 mi (7:02 / mi) +87m 6:41 / mi
ahr:126 max:144 shoes: New Balance 1080 (1) (9)

Cruise HFW.

Wednesday Mar 14, 2012 #

6 AM

Running 45:00 intensity: (36:43 @2) + (8:17 @3) 6.16 mi (7:18 / mi) +172m 6:43 / mi
ahr:119 max:141 shoes: New Balance 1080 (1) (9)

Before work. Legs getting better.

Tuesday Mar 13, 2012 #

6 AM

Running 24:43 intensity: (19:12 @2) + (1:51 @3) + (47 @4) + (2:53 @5) 3.05 mi (8:06 / mi) +91m 7:25 / mi
ahr:121 max:170 shoes: New Balance 1080 (1) (9)

Around Graves Park before work.
6 PM

Running 31:19 intensity: (21:43 @2) + (2:58 @3) + (18 @4) + (6:20 @5) 4.41 mi (7:06 / mi) +103m 6:37 / mi
ahr:131 max:177 shoes: New Balance 1080 (1) (9)

Short loop after work.

Strength & conditioning 30:00 [3]

Core and strength work.

Monday Mar 12, 2012 #

6 AM

Running 56:19 intensity: (53:50 @2) + (2:25 @3) + (4 @4) 7.76 mi (7:15 / mi) +93m 7:00 / mi
ahr:118 max:149 shoes: New Balance 1080 (1) (9)

IW from Norton. Legs felt ok but it was net downhill. Going back won't be fun.
6 PM

Running 1:00:11 intensity: (48:46 @2) + (7:28 @3) + (1:05 @4) + (2:52 @5) 7.88 mi (7:38 / mi) +249m 6:57 / mi
ahr:125 max:169 shoes: New Balance 1080 (1) (9)

Back to Norton. Long climb, but felt strong. DOMS worse tonight, so in a way it was good I was running uphill.

Sunday Mar 11, 2012 #

Event: Trafford 10k
 
9 AM

Running 15:54 [2] 2.0 mi (7:57 / mi) +3m 7:55 / mi
ahr:106 max:127 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up run with PaulF, RobB and Jamie.

Running race 32:44 intensity: (4:44 @0) + (31 @2) + (52 @3) + (21:27 @4) + (5:10 @5) 6.2 mi (5:17 / mi) +19m 5:14 / mi
ahr:151 max:161 shoes: Asics Gel Hyperspeed (2) (8.5)

That went exceptionally well. Sub-33 and a new pb by 55 seconds. 43rd place.

My race plan today was simply to stick with PaulF, and try to cover every move he made. The start was crazy, the first km flew by in a blur and in no time the first mile was done in 5.04. Running with Paul we caught up Matt Hobbs and ToddO and formed a nice pack of around 6 runners. The pace seemed to relax a little through the fourth and fifth kilometres, and the splits show they were the slowest of the race. But ran the first 5k in 16.28 (a 5k pb).

At 6km, ToddO put in a kick, which half the pack went with. Matt dropped off the pace. It was hurting me to keep with the increased tempo, but we were picking up runners and spitting them out so that kept the spirits up. Through 5 miles in 26.51 (a 5 mile pb).

At 9km, one of our group went, and Paul went with him (Paul's race plan was to get in a pack and then cover any move). So I had to go with Paul, and this was really hard work. I thought he was going to get away, but I dug in and held on. He kicked again at about 300m out, and I managed to keep in contact again. Then I saw the finish banner and totally went for it from 150m out, fortunately I had a little too much speed and sneaked in ahead. Ran the second 5k in 16.16 (a 5k pb).

Perfect conditions, very fast course, and ran in a great group which made a huge difference.

Massive pbs from all the Hallamshire runners, so a very happy car on the journey back.
C • The spedding effect? 10

Running 18:00 [2] 2.05 mi (8:47 / mi) +5m 8:43 / mi
ahr:116 max:128

Warm down hobble.
3 PM

Running 48:03 intensity: (47:52 @2) + (11 @3) 6.45 mi (7:27 / mi) +35m 7:19 / mi
ahr:122 max:130 shoes: New Balance 1080 (1) (9)

Two laps of Damflask with Rob in the late afternoon sunshine (and one lap with Andy C before stomach issues led to an emergency drop-out). Gorgeous conditions to be out running, I was tired, but kind of forgot about that.

Saturday Mar 10, 2012 #

7 AM

Running 57:42 intensity: (45:05 @2) + (12:37 @3) 8.11 mi (7:07 / mi) +177m 6:40 / mi
ahr:125 max:141 shoes: New Balance 1080 (1) (9)

Emma was up early to spend a day in the salon getting her hair colour changed, so I got up with her and went out for my run. Made the mistake of having breakfast first and running too soon so felt a bit rubbish for the first part, but after a pit stop in Endcliffe Park was much better.

Strength & conditioning 20:00 [3]

Core and strength work.

Friday Mar 9, 2012 #

6 AM

Running 44:46 intensity: (28:57 @2) + (12:42 @3) + (1:42 @4) + (1:25 @5) 6.24 mi (7:11 / mi) +169m 6:37 / mi
ahr:126 max:167 shoes: New Balance 1080 (1) (9)

Usual Friday loop.

Thursday Mar 8, 2012 #

6 AM

Running 34:53 intensity: (31:06 @2) + (2:50 @3) + (24 @4) + (33 @5) 5.0 mi (6:59 / mi) +46m 6:47 / mi
ahr:124 max:159 shoes: New Balance 1080 (1) (9)

IW early. Sadly unable to do track with Paul, as I had two presentations to make at the board meeting, so thought it sensible to prepare for those to avoid getting fired.
7 PM

Running 34:37 intensity: (24:38 @2) + (9:59 @3) 5.0 mi (6:55 / mi) +89m 6:34 / mi
ahr:126 max:149 shoes: New Balance 1080 (1) (9)

HFW late. Happened upon the orienteering race from Kelham Island so stopped and got a map.

Wednesday Mar 7, 2012 #

12 PM

Running 41:25 intensity: (20:19 @2) + (21:06 @3) 6.2 mi (6:41 / mi) +114m 6:19 / mi
ahr:127 max:143 shoes: New Balance 1080 (1) (9)

Managed to sneak out at lunch. One of those days where running was effortless and I could have gone on forever.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Mar 6, 2012 #

6 AM

Running 53:21 intensity: (28:46 @2) + (6:37 @3) + (17:58 @4) 8.1 mi (6:35 / mi) +7m 6:34 / mi
ahr:134 max:154 shoes: Track spikes

Did my session before work at Don Valley. Lovely morning, but cold with a frosty track. Good job I took the spikes.

8 * 1k with 200m recovery. Aiming to keep them all under 3.20.

3.19, 3.16, 3.16, 3.17, 3.16, 3.17, 3.17, 3.16.

Having to fight a little on the last two. Perhaps still a little tired from the weekend.

Lap of the bowl to warm up and warm down.

Monday Mar 5, 2012 #

7 AM

Running 35:09 intensity: (25:36 @2) + (9:33 @3) 5.02 mi (7:00 / mi) +46m 6:49 / mi
ahr:122 max:139 shoes: New Balance 1080 (1) (9)

IW. Spritely.
7 PM

Running 35:51 intensity: (26:31 @2) + (5:26 @3) + (14 @4) + (3:40 @5) 5.02 mi (7:08 / mi) +84m 6:47 / mi
ahr:128 max:178 shoes: New Balance 1080 (1) (9)

HFW. Still spritely. I like this.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Mar 4, 2012 #

8 AM

Running 2:03:19 intensity: (44:47 @2) + (17:59 @3) + (54:43 @4) + (5:50 @5) 18.85 mi (6:33 / mi) +99m 6:26 / mi
ahr:136 max:170 shoes: Asics Gel Hyperspeed (8.5)

Ran out to Don Valley to meet PaulF for an extended track session. 10 * 1 mile at just under half marathon pace (5.40), with 400m jog recovery. Times were:

5.37 / 37 / 37 / 33 / 36 / 37 / 36 / 36 / 34 / 33


Highest heart rate was 153 during the last rep, so they were at a controlled tempo pace. A bit mentally fatigued by the final two, but still running strongly.

Then the run home. The conditions were horrible this morning, cold and rainy and I was very glad to get this over with.

Saturday Mar 3, 2012 #

8 AM

Running 19:19 intensity: (15:43 @2) + (3:06 @3) + (10 @4) + (20 @5) 2.64 mi (7:19 / mi) +91m 6:37 / mi
ahr:122 max:157 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running 16:30 intensity: (20 @2) + (30 @3) + (6:24 @4) + (9:16 @5) 3.08 mi (5:21 / mi) +65m 5:02 / mi
ahr:154 max:163 shoes: Asics Gel Hyperspeed (8.5)

Wow, what a difference a few days off and a couple of pounds of weight loss make! Sheffield parkrun pb by 15 seconds, and an overall parkrun pb by 7 seconds. I kind of hoped I could take a few cheeky seconds off my pb after a sort of taper, but was very surprised by my time. Aidan Smith was running strongly, so I tried to hold on to him for the first lap and a half, then kicked just before the turnaround point on the second lap and got a small gap. Nearly caught Phil, but he got away on the long downhill stretch. Happy days.
C • good work mate thats pushin... 3

Running 40:18 intensity: (18:13 @2) + (22:05 @3) 5.35 mi (7:32 / mi) +141m 6:58 / mi
ahr:128 max:140 shoes: Asics Gel Hyperspeed (8.5)

The usual extended run home. All on my own.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Mar 2, 2012 #

6 AM

Running 45:49 intensity: (39:04 @2) + (6:45 @3) 6.14 mi (7:27 / mi) +166m 6:53 / mi
ahr:119 max:142 shoes: New Balance 1080 (1) (9)

The usual Friday morning run. Saw the same people in the same places. You've got to love routine. Feeling much better than yesterday.
C • welcome back 2

Thursday Mar 1, 2012 #

12 PM

Running 33:57 intensity: (16:21 @2) + (17:26 @3) + (10 @4) 5.0 mi (6:47 / mi) +41m 6:37 / mi
ahr:127 max:148 shoes: New Balance 1080 (1) (9)

Great to be back running, especially on such a lovely day. Legs felt great, stomach still not perfect, but the run did get things moving a little which was good.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

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