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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Running34 30:52:24 251.92(7:21) 405.43(4:34) 5098
  Strength & conditioning13 6:15:00
  Road biking1 1:34:56
  Total46 38:42:20 251.92 405.43 5098
  [1-5]45 38:15:23

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Tuesday Jul 31, 2012 #

12 PM

Running 42:20 intensity: (15:54 @2) + (22:04 @3) + (30 @4) + (3:52 @5) 6.1 mi (6:56 / mi) +112m 6:34 / mi
ahr:132 max:171 shoes: New Balance 1080 (2) (9)

Around the block at lunch.
6 PM

Running 46:13 intensity: (25:17 @2) + (11:56 @3) + (9:00 @4) 6.09 mi (7:35 / mi) +252m 6:43 / mi
ahr:130 max:154 shoes: Asics Gel Hyperspeed (2) (8.5)

Springvale Spirals. Wet. Ouch.

Monday Jul 30, 2012 #

7 AM

Running 35:32 intensity: (30:36 @2) + (1:59 @3) + (32 @4) + (2:25 @5) 5.0 mi (7:06 / mi) +46m 6:55 / mi
ahr:123 max:165 shoes: New Balance 1080 (2) (9)

IW.
5 PM

Running 35:15 intensity: (26:52 @2) + (8:12 @3) + (11 @4) 4.97 mi (7:06 / mi) +92m 6:42 / mi
ahr:123 max:146 shoes: New Balance 1080 (2) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jul 29, 2012 #

10 AM

Running 2:03:29 intensity: (1:17:56 @2) + (45:11 @3) + (22 @4) 15.86 mi (7:47 / mi) +471m 7:08 / mi
ahr:127 max:145 shoes: Mizuno Harrier

After playing golf for Rick's birthday yesterday afternoon, my body finally broke down when I got back home, and unfortunately I just couldn't muster the energy to make it to the evening party. But after a 12 hour sleep, my batteries felt recharged, so I went out for a nice steady long run.

Bottom of Rivelin. A57 to the dams, headstone (it's been ages since I've been there), conduit, Fulwood Lane, parks, Brocco Bank, Broomhill, home.

Very thirsty by the end.

Saturday Jul 28, 2012 #

8 AM

Running 18:50 intensity: (18:33 @2) + (17 @3) 2.43 mi (7:45 / mi) +68m 7:07 / mi
ahr:118 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 17:02 intensity: (59 @2) + (1:18 @3) + (14:45 @4) 3.15 mi (5:25 / mi) +62m 5:06 / mi
ahr:147 max:154 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 8th place.

A slightly hungover and tired parkrun. Not as bad as I had feared though. Tried to hold onto Oli, but he pulled away at the top of the second climb.

Running 43:39 intensity: (42:22 @2) + (1:17 @3) 5.36 mi (8:09 / mi) +143m 7:31 / mi
ahr:117 max:132 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home with Rob. Good catch up.

Friday Jul 27, 2012 #

6 AM

Running 45:15 intensity: (39:04 @2) + (6:11 @3) 6.17 mi (7:20 / mi) +161m 6:47 / mi
ahr:120 max:139 shoes: New Balance 1080 (2) (9)

Before work. Still struggling.

Thursday Jul 26, 2012 #

Note
(rest day)

You would have thought I'd learn not to go out drinking on a school night.

Wednesday Jul 25, 2012 #

6 AM

Running 21:32 [2] 2.98 mi (7:14 / mi) +14m 7:08 / mi
ahr:109 max:121 shoes: New Balance 1080 (2) (9)

Home to Don Valley.

Running 19:13 [2] 1.0 mi (19:10 / mi)
ahr:85 max:108 shoes: New Balance 1080 (2) (9)

Drills.

Running 15:58 [2] 2.04 mi (7:50 / mi) +28m 7:31 / mi
ahr:113 max:123 shoes: New Balance 1080 (2) (9)

Don Valley to work.
5 PM

Running 34:33 intensity: (27:08 @2) + (7:25 @3) 5.0 mi (6:55 / mi) +91m 6:32 / mi
ahr:123 max:143 shoes: New Balance 1080 (2) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Jul 24, 2012 #

6 AM

Running 52:08 intensity: (27:44 @2) + (8:55 @3) + (12:01 @4) + (3:28 @5) 7.6 mi (6:52 / mi) +14m 6:49 / mi
ahr:127 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

First morning track session in ages, expecting it to be tough and it didn't disappoint. But what a cracking morning for it. Don Valley bathed in warm sunshine and the whole track to myself.

8 * 800m with 300m jog recovery. Not too worried about the times, more about getting back into the routine and swing of running harder.

2.42, 2.41, 2.41, 2.41, 2.41, 2.41, 2.40, 2.40.

Warm up round the bowl, warm down loop of Attercliffe.
6 PM

Running 24:23 intensity: (13:46 @2) + (10:21 @3) + (16 @4) 3.59 mi (6:47 / mi) +59m 6:28 / mi
ahr:126 max:145 shoes: New Balance 1080 (2) (9)

Cycled round to Dave's to drop off his bike, and then an extended run back home. Very hot this evening. Glad I did my session this morning.

Monday Jul 23, 2012 #

7 AM

Running 35:12 intensity: (29:03 @2) + (6:09 @3) 5.0 mi (7:02 / mi) +48m 6:50 / mi
ahr:118 max:136 shoes: New Balance 1080 (2) (9)

IW.
6 PM

Running 35:04 intensity: (13:55 @2) + (19:52 @3) + (1:17 @4) 4.96 mi (7:04 / mi) +89m 6:42 / mi
ahr:131 max:151 shoes: New Balance 1080 (2) (9)

HFW.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jul 22, 2012 #

9 AM

Running 1:27:16 intensity: (18:49 @2) + (35:17 @3) + (25:25 @4) + (7:45 @5) 13.51 mi (6:28 / mi) +61m 6:22 / mi
ahr:140 max:169 shoes: Asics Gel Hyperspeed (2) (8.5)

Decided it was about time I started doing some harder sessions in the build up to the Great North Run. That commenced today. 4 * 2 miles at just under marathon pace, with a 1.2 mile recovery at an honest pace (7.20).

Rep 1: 11.43 (5.51)
Rep 2: 11.43 (5.51)
Rep 3: 11.39 (5.49)
Rep 4: 11.34 (5.47)

I had to work hard for that, and I can tell it was a tough session because my stomach is wrecked now. Pleased to get it done.

Saturday Jul 21, 2012 #

8 AM

Running 19:12 intensity: (13:01 @2) + (6:11 @3) 2.6 mi (7:23 / mi) +84m 6:43 / mi
ahr:124 max:135 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 16:49 intensity: (3:27 @2) + (40 @3) + (4:44 @4) + (7:58 @5) 3.11 mi (5:24 / mi) +63m 5:05 / mi
ahr:153 max:160 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 5th place.

The go-faster hair cut worked, with a pleasing 10 second improvement from last week, and it didn't feel as tough. Part of the Tramlines festival is in the bottom part of the park, so there was lots of weaving and slowing down to avoid vehicles and people, especially on the last little loop.

Running 40:39 intensity: (7:40 @2) + (32:59 @3) 5.54 mi (7:20 / mi) +146m 6:47 / mi
ahr:133 max:143 shoes: Asics Gel Hyperspeed (2) (8.5)

Home from parkrun.
10 AM

Strength & conditioning 20:00 [3]

Core and strength work.

Friday Jul 20, 2012 #

7 AM

Running 44:52 intensity: (33:30 @2) + (11:22 @3) 6.17 mi (7:17 / mi) +160m 6:44 / mi
ahr:122 max:140 shoes: Asics Gel Hyperspeed (2) (8.5)

Back in Sheffield. The usual loop, and the usual weather. Got soaked.
12 PM

Strength & conditioning 30:00 [3]

Core and strength work.
4 PM

Road biking 1:34:56 intensity: (1:33:48 @2) + (1:08 @3)
ahr:94 max:136 shoes: Cycling shoes

Got invited out on a 'networking' bike ride, starting from Ladybower Inn. Not sure what to expect in terms of standard, and I've not ridden a mountain bike for years. I was more than holding my own on the less technical sections, and only struggling a bit on the more technical bits, more because of my bike than anything else. Exceptionally muddy.
C • beats golf 2

Thursday Jul 19, 2012 #

Note
(rest day)

Went to Bamburgh and had a look around the castle.

Wednesday Jul 18, 2012 #

4 PM

Running 49:38 intensity: (30:54 @2) + (16:24 @3) + (40 @4) + (1:40 @5) 7.22 mi (6:52 / mi) +52m 6:43 / mi
ahr:129 max:164 shoes: Asics Gel Hyperspeed (2) (8.5)

Up in the North East for a few days. Ponteland golf course loop. Didn't find any stray golf balls.

Tuesday Jul 17, 2012 #

7 AM

Running 1:10:01 intensity: (1:00:26 @2) + (9:35 @3) 7.46 mi (9:23 / mi) +291m 8:23 / mi
ahr:114 max:144 shoes: Mizuno Harrier

From Bowston up to Potter Tarn. Cracking views all the way across the Lakes.

Monday Jul 16, 2012 #

Note
(rest day)

In the Lakes, and it was raining.

Sunday Jul 15, 2012 #

9 AM

Running 1:47:21 intensity: (1:03:34 @2) + (42:28 @3) + (1:12 @4) + (7 @5) 14.24 mi (7:32 / mi) +459m 6:51 / mi
ahr:126 max:156 shoes: Mizuno Harrier

Long run with Rich, on what was finally a lovely sunny day in Sheffield. Rivelin, Wyming Brook, down the parks, up over Crookes. Climb at the end finished us both off. Honest pace.

Saturday Jul 14, 2012 #

8 AM

Running 19:38 intensity: (18:30 @2) + (1:08 @3) 2.64 mi (7:27 / mi) +87m 6:45 / mi
ahr:119 max:132 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun with Rich.

Running 16:57 intensity: (1:37 @2) + (58 @3) + (12:17 @4) + (2:05 @5) 3.1 mi (5:28 / mi) +63m 5:09 / mi
ahr:150 max:157 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 4th place.

Still slow, but a good run out. Need to get back into the routine of these again now. Got dropped by the front three quite early, big gap behind. Had a word with the race director at the end about asking runners being lapped to keep to the left on Rustlings Road. The leaders have now taken to running on the road, which isn't ideal but reduces the risk of us taking out a small child.

Running 39:38 intensity: (25:56 @2) + (13:42 @3) 5.42 mi (7:19 / mi) +144m 6:45 / mi
ahr:127 max:138 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home. First bit with Andy P and Rich.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Jul 13, 2012 #

6 AM

Running 43:59 intensity: (35:58 @2) + (8:01 @3) 6.16 mi (7:09 / mi) +161m 6:37 / mi
ahr:123 max:145 shoes: New Balance 1080 (2) (9)

Usual loop. Bumped into Paul in the parks which was nice. Also, because that made me a few minutes later than usual, I bumped into Andy Challenger on South Road which was also nice. Raining, again, unsurprisingly.

Thursday Jul 12, 2012 #

7 AM

Strength & conditioning 15:00 [3]

Core and strength work.

Running 40:46 intensity: (18:04 @2) + (22:42 @3) 6.0 mi (6:48 / mi) +51m 6:37 / mi
ahr:128 max:139 shoes: New Balance 1080 (2) (9)

Round Basildon. Feeling tired.

Wednesday Jul 11, 2012 #

6 AM

Running 26:57 [0] 3.66 mi (7:22 / mi) +113m 6:43 / mi
shoes: New Balance 1080 (2) (9)

Before work. Sunshine!
7 PM

Running 13:55 [2] 1.97 mi (7:04 / mi) +3m 7:02 / mi
ahr:120 max:125 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up before Doncaster 5k. No warm down because I had to drive to Basildon.

Running 16:28 intensity: (19 @2) + (32 @3) + (9:09 @4) + (6:28 @5) 3.14 mi (5:15 / mi) +1m 5:14 / mi
ahr:152 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

Doncaster 5k. Not great, but could have been a lot worse. Just frustrated to be this slow after running much faster than this on the Sheffield parkrun course earlier in the year. Although it is an officially measured 5k pb.

We won the team prize, and got a pretty decent technical t-shirt, so worth going.

Tuesday Jul 10, 2012 #

7 AM

Running 36:19 intensity: (27:34 @2) + (2:01 @3) + (59 @4) + (5:45 @5) 5.02 mi (7:14 / mi) +46m 7:02 / mi
ahr:128 max:179 shoes: New Balance 1080 (2) (9)

IW. Got soaked again.
6 PM

Running 34:44 intensity: (24:26 @2) + (10:03 @3) + (15 @4) 4.98 mi (6:58 / mi) +89m 6:36 / mi
ahr:124 max:145 shoes: New Balance 1080 (2) (9)

HFW.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Monday Jul 9, 2012 #

6 AM

Running 35:59 [2] 5.01 mi (7:11 / mi) +42m 7:00 / mi
ahr:112 max:132 shoes: New Balance 1080 (2) (9)

IW via Don Valley.

Strength & conditioning 45:00 [3]
shoes: New Balance 1080 (2) (9)

Gym session. On my own because Paul stood me up.
6 PM

Running 34:59 intensity: (24:10 @2) + (9:46 @3) + (57 @4) + (6 @5) 4.96 mi (7:03 / mi) +89m 6:41 / mi
ahr:127 max:157 shoes: New Balance 1080 (2) (9)

HFW. Heavens opened half way back and I got soaked. Completely fed up of this rubbish weather.
C • hahaha 2

Sunday Jul 8, 2012 #

9 AM

Running 1:57:48 intensity: (1:41:57 @2) + (15:51 @3) 15.0 mi (7:51 / mi) +349m 7:19 / mi
ahr:123 max:144 shoes: Mizuno Harrier

With Rich again, but a bit longer today. Out along Loxley Valley, round Damflask to Low Bradfield, a lap of Agden, along the other side of Damflask and back down Loxley Valley. We both started to tired after 100 minutes, and the climb up from Malin Bridge to South Road was a grind. But a nice morning for it, no rain, and even a bit of sunshine.

Saturday Jul 7, 2012 #

9 AM

Running 1:08:39 intensity: (41:39 @2) + (27:00 @3) 8.77 mi (7:50 / mi) +255m 7:11 / mi
ahr:124 max:144 shoes: Mizuno Harrier

A pleasant run with Rich round a rather damp Rivelin. The river was still high, but not as high as it had obviously been yesterday judging by the flattened grass and damaged paths. Planned to go over the stepping stones near the waterworks, took a look at them and then turned back.
10 AM

Strength & conditioning 20:00 [3]

Core and strength work.

Friday Jul 6, 2012 #

6 AM

Running 45:16 intensity: (21:24 @2) + (18:11 @3) + (5:41 @4) 6.16 mi (7:21 / mi) +169m 6:46 / mi
ahr:131 max:151 shoes: New Balance 1080 (2) (9)

The usual. Not really raining. That quickly changed during the day.

Thursday Jul 5, 2012 #

6 AM

Running 57:32 intensity: (48:27 @2) + (5:22 @3) + (3:43 @4) 5.82 mi (9:53 / mi) +4m 9:51 / mi
ahr:112 max:150 shoes: Asics Gel Hyperspeed (2) (8.5)

Drills session with Paul at Don Valley, finished off with 1600m of laps and straights, then 8 * 100m.

Wednesday Jul 4, 2012 #

6 AM

Running 27:27 intensity: (22:40 @2) + (4:18 @3) + (29 @4) 3.61 mi (7:36 / mi) +112m 6:56 / mi
ahr:121 max:146 shoes: New Balance 1080 (2) (9)

Just a short run. Knee OK, lots of green snot.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jul 3, 2012 #

7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Dave did wonders with my knee last night, and it's so much better. But still a bit coldy so no run today again.

Monday Jul 2, 2012 #

7 AM

Strength & conditioning 45:00 [3]
shoes: New Balance 1080 (2) (9)

Gym session with PaulF. Still rubbish at pull-ups, these are going to take a lot of work. Increased the squat weight to 65kg.

After the race yesterday, my left knee really stiffened up, like I'd hyper-extended it. Tried to warm up on the track at Don Valley this morning but it was too painful to even jog. Eased off quite a bit today, and my brother has given me some physio, so hopefully just a little tweak. Going to take it easy for a few days, which fits in well with my cold.

Sunday Jul 1, 2012 #

10 AM

Running 27:13 intensity: (23:53 @2) + (1:49 @3) + (59 @4) + (32 @5) 3.54 mi (7:41 / mi) +78m 7:12 / mi
ahr:120 max:164 shoes: Asics Gel Hyperspeed (2) (8.5)

From Emma's Mum's house to Graves Park pavilion to pick my number up for the race, and then a lap of the course to warm up.

Running 36:42 intensity: (17 @2) + (1:33 @3) + (34:52 @4) 6.19 mi (5:56 / mi) +115m 5:36 / mi
ahr:150 max:154 shoes: Asics Gel Hyperspeed (2) (8.5)

Western Park Hospital Graves Park 10k. 2nd place.

The course was two 5k laps of the park, and as it was Graves Park, it wasn't flat. From the pavilion, the same start as the XC course, but then continued into the trees, past the monkey bumps, around the outside of the pitch and putt course, alongside the tennis courts, round the cricket pitch, through the animal fields, back across the park to the end of Charles Ashmore Road, across the park again, round the lakes, a loop of the field below the cafe, and the XC course finish.

The first 1km was downhill, so there were a few banter starts, but once we started climbing round the golf course it quickly became Will Beauchamp, me, Nick Sparks and Kevin Lilley. Will and I pulled away, and were together until 3k where Will pulled away and by the end of the first lap I was about 10 seconds behind. Caught that up midway round the second lap, but had worked hard to do it and Will had enough to pull away at the end and beat me by about 15 seconds. About 20 seconds clear of Nick in third.

Tough course, good run out. Still not sure about this 'is it or isn't it' cold.

Running 30:02 intensity: (25:03 @2) + (4:59 @3) 3.64 mi (8:15 / mi) +61m 7:50 / mi
ahr:122 max:138 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm down lap with Will and Nick. Trying to get Will to join Hallamshire (he is currently in Sheffield RC) and moaning about how many road running clubs we have in Sheffield and how we should consolidate to get a really strong team.

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