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Training Log Archive: MikeS

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  Running40 37:36:33 309.23(7:18) 497.65(4:32) 5946
  Strength & conditioning17 8:15:00
  Total52 45:51:33 309.23 497.65 5946
  [1-5]52 45:50:20

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Friday Aug 31, 2012 #

6 AM

Running 55:19 [3] 7.5 mi (7:23 / mi) +13m 7:20 / mi
shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with Paul. Two sets of 5 * 600m with 200m between reps and 600m between sets. Actually felt quite quick for early in the morning, and was running the first 400 quicker than the full 400s last week!

1.57, 1.55, 1.55, 1.54, 1.54
1.55, 1.54, 1.54, 1.54, 1.54

Thursday Aug 30, 2012 #

5 PM

Running 1:10:58 intensity: (46:58 @3) + (24:00 @4) 10.76 mi (6:36 / mi) +174m 6:17 / mi
shoes: New Balance 1080 (2) (9)

I was working in Chorley today, so stopped off at Fairholmes on the way back over Snake and ran round Howden reservoir. Put in a 4 mile tempo section (23.51) from Kings Tree back towards Fairholmes. Awful. Running form was poor, it felt like much too hard work, and lots of things were aching. I'm hoping that might have had something to do with spending four hours driving.
8 PM

Note

Las Vegas marathon entered. Just over 13 weeks to get fit.
C • Ace 1

Wednesday Aug 29, 2012 #

6 AM

Running 44:38 [2] 6.14 mi (7:16 / mi) +164m 6:43 / mi
shoes: New Balance 1080 (2) (9)

Before work. Bumped into Paul.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Aug 28, 2012 #

6 AM

Running 54:24 [3] 8.15 mi (6:41 / mi) +40m 6:35 / mi
shoes: New Balance 1080 (2) (9)

From home to Don Valley, then a 5k tempo round the track in 17.54, then on to work. A little tender from the curry last night.
5 PM

Running 1:12:34 [3] 9.58 mi (7:35 / mi) +80m 7:23 / mi
shoes: New Balance 1080 (2) (9)

Went to track just to see if Neil really was going to turn up. He did. The session was 10 * 600m with 200m jog recovery, but I decided to run 400s starting at the same time as everyone else. That meant I got a good recovery (c. 2mins) so I tried to run the 400s hard. Managed them all in 71, apart from the last one which was 68. Then home with Pete afterwards. Possibly overdone it slightly today.

Monday Aug 27, 2012 #

12 PM

Running 1:17:20 [2] 10.01 mi (7:44 / mi) +444m 6:48 / mi
shoes: Mizuno Harrier

Loxley Valley, up to Storrs, down and up past the old Dyson factory, down to Rivelin, Coppice Track. Feeling nice and relaxed on the flats, and strong on the hills.
4 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Aug 26, 2012 #

7 AM

Running 1:17:14 intensity: (1:13:38 @2) + (3:36 @3) 9.18 mi (8:25 / mi) +359m 7:30 / mi
ahr:112 max:137 shoes: Mizuno Harrier

With Dave pre breakfast. Out onto the moors behind the hotel. Got a bit lost coming down the wrong ridge on the way back.

Saturday Aug 25, 2012 #

8 AM

Running 19:53 intensity: (15:59 @2) + (1:02 @3) + (39 @4) + (2:13 @5) 2.62 mi (7:35 / mi) +87m 6:52 / mi
ahr:125 max:176 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 16:58 intensity: (33 @2) + (1:06 @3) + (15:19 @4) 3.1 mi (5:28 / mi) +60m 5:10 / mi
ahr:148 max:153 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 2nd place.

A bit quicker than last week, legs not as tired from gym. Very warm and humid.

Running 40:41 intensity: (36:33 @2) + (4:08 @3) 5.44 mi (7:29 / mi) +146m 6:54 / mi
ahr:122 max:134 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home. Enjoyed getting soaked by the rain as it cooled me off.

Friday Aug 24, 2012 #

6 AM

Running 21:42 [2] 3.03 mi (7:10 / mi) +13m 7:04 / mi
shoes: New Balance 1080 (2) (9)

Home to Don Valley.

Running 19:01 [2] 1.08 mi (17:38 / mi) +2m 17:32 / mi
shoes: New Balance 1080 (2) (9)

Drills.

Strength & conditioning 40:00 [3]
shoes: New Balance 1080 (2) (9)

Gym session.

Squats: 4 sets of 10 * 60kg
Split squats: 3 sets of 10 each leg * 30kg

Pull ups: 5,6,8
Dips: 8,6,5

Squats feeling pretty comfortable now.

Running 15:07 [2] 2.11 mi (7:09 / mi) +29m 6:52 / mi
shoes: New Balance 1080 (2) (9)

Don Valley to work.

Thursday Aug 23, 2012 #

6 AM

Running 58:46 [2] 8.08 mi (7:16 / mi) +13m 7:14 / mi
shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with Paul. Same as last week - 3 sets of 5 * 400m with 200m recovery between reps and 400m between sets.

Set 1: 79, 75, 75, 74, 75
Set 2: 76, 75, 75, 75, 75
Set 3: 76, 75, 75, 74, 72

Tough work.
6 PM

Running 35:03 intensity: (33:37 @2) + (1:26 @3) 4.92 mi (7:08 / mi) +89m 6:45 / mi
ahr:120 max:139 shoes: Asics Gel Hyperspeed (2) (8.5)

HFW. Tired.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Wednesday Aug 22, 2012 #

12 PM

Running 47:46 intensity: (25:07 @2) + (22:39 @3) 7.09 mi (6:44 / mi) +109m 6:26 / mi
ahr:126 max:139 shoes: New Balance 1080 (2) (9)

Long loop at lunch.
6 PM

Running 58:31 intensity: (44:39 @2) + (13:46 @3) + (6 @4) 7.57 mi (7:44 / mi) +243m 7:02 / mi
ahr:124 max:147 shoes: Mizuno Harrier

Rivelin plus Coppice Track.

Tuesday Aug 21, 2012 #

6 PM

Strength & conditioning 20:00 [3]

When I arrived at Emma's it was raining and I was shattered from driving. So I had a quick nap. When I woke up it was still raining so did some core and strength work until it stopped.
7 PM

Running 40:43 [3] 6.14 mi (6:38 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Pyramid session of 1, 2, 3, 4, 3, 2, 1 with 1 min jog recovery between reps. Felt a bit rubbish, always get this way after the stodge of a meeting buffet lunch. I never learn.

Monday Aug 20, 2012 #

6 AM

Running 21:25 [2] 2.94 mi (7:17 / mi) +14m 7:11 / mi
ahr:106 max:118 shoes: New Balance 1080 (2) (9)

Home to Don Valley.

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

Gym session with Paul.

Glute activation exercises: fire hydrant, double clams, bridge with single leg lowering.

Squats @60kg, 4 sets of 10
Calf raises
Split squats @30kg, 3 sets of 10 on each leg

3-way pull ups 5/6/7 (still rubbish at these)
Dips 5/6/7
8 AM

Running 15:13 [2] 2.05 mi (7:24 / mi) +27m 7:07 / mi
ahr:118 max:128 shoes: New Balance 1080 (2) (9)

Don Valley to work.
5 PM

Running 34:44 intensity: (30:29 @2) + (4:15 @3) 5.0 mi (6:57 / mi) +90m 6:35 / mi
ahr:121 max:144 shoes: New Balance 1080 (2) (9)

HFW.

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Aug 19, 2012 #

8 AM

Running 1:48:41 intensity: (1:19:36 @2) + (28:11 @3) + (54 @4) 13.12 mi (8:17 / mi) +602m 7:15 / mi
ahr:120 max:146 shoes: New Balance 1080 (2) (9)

With Rich, Dave and Scott. Scott took us on a magical mystery tour. Firstly a convoluted route to Loxley Valley, out to Damflask and a long climb (220m) up to the convent. Across the field into Coumb Wood, back up to Worral, Loxley Common, home. Cracking morning for it, felt good.

Saturday Aug 18, 2012 #

8 AM

Running 27:29 [2] 3.73 mi (7:23 / mi) +68m 6:59 / mi
ahr:114 max:126 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun. A bit stiff and sore from yesterday.

Running 17:05 intensity: (1:47 @2) + (1:36 @3) + (13:42 @4) 3.07 mi (5:34 / mi) +60m 5:15 / mi
ahr:146 max:153 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 5th place.

Slow. Felt like hard work, but never really got going. I'm hoping yesterday tired me out more than I thought.

Running 18:13 [2] 2.3 mi (7:55 / mi) +47m 7:26 / mi
ahr:117 max:126 shoes: Asics Gel Hyperspeed (2) (8.5)

Shortened warm down before breakfast with Mum, Dad and Dave.

Friday Aug 17, 2012 #

6 AM

Running 28:28 [2] 3.95 mi (7:13 / mi) +15m 7:08 / mi
ahr:112 max:126 shoes: New Balance 1080 (2) (9)

Home to Don Valley and a couple of laps of the track.

Running 15:26 [2] 0.95 mi (16:11 / mi) +2m 16:05 / mi
ahr:98 max:117 shoes: New Balance 1080 (2) (9)

Drills.

Strength & conditioning 40:00 [3]

Gym session.

Running 14:59 intensity: (12:23 @2) + (2:36 @3) 2.03 mi (7:24 / mi) +28m 7:05 / mi
ahr:125 max:136 shoes: New Balance 1080 (2) (9)

Run to work.

Thursday Aug 16, 2012 #

6 AM

Running 1:01:46 intensity: (36:08 @2) + (14:26 @3) + (10:12 @4) + (1:00 @5) 8.66 mi (7:08 / mi) +13m 7:06 / mi
ahr:124 max:162 shoes: Asics Gel Hyperspeed (2) (8.5)

Track. 3 sets of 5 * 400m with 200m jog between reps and 400m jog between sets. Paul joined me today and it was great to have some company. He managed 7 reps, and then very generously hung around to cheer me on. Mostly ran the reps in 75 seconds, a couple of 76s, and a 72 to finish.

Wednesday Aug 15, 2012 #

6 AM

Running 51:24 intensity: (42:00 @2) + (9:24 @3) 7.02 mi (7:19 / mi) +98m 7:01 / mi
ahr:118 max:136 shoes: New Balance 1080 (2) (9)

Extended IW.
6 PM

Running 35:08 intensity: (31:39 @2) + (3:29 @3) 4.96 mi (7:05 / mi) +90m 6:42 / mi
ahr:122 max:140 shoes: New Balance 1080 (2) (9)

HFW. Cooler after the rain.
7 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Tuesday Aug 14, 2012 #

6 AM

Running 1:03:13 intensity: (34:00 @2) + (4:25 @3) + (22:01 @4) + (2:47 @5) 9.42 mi (6:43 / mi) +42m 6:37 / mi
ahr:131 max:176 shoes: New Balance 1080 (2) (9)

IW via Don Valley for 3*2k with 400m jog recovery. 6.45, 6.47, 6.45. Tiring quite badly on the last 800 of each rep.
7 PM

Running 34:57 intensity: (22:33 @2) + (12:04 @3) + (20 @4) 4.95 mi (7:04 / mi) +90m 6:41 / mi
ahr:124 max:146 shoes: New Balance 1080 (2) (9)

HFW after another long day. Tired, and had stomach cramps, but it was such a lovely evening that those things didn't matter.

Monday Aug 13, 2012 #

7 AM

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

Don Valley gym with Paul.

Glute activation exercises: fire hydrant, double clams, bridge with single leg lowering.

Squats @50 then 60kg
Calf raises
Split squats @20 then 30kg

3-way pull ups 5/6/7
Dips 5/6/7

Lying cycling
Crunches
12 PM

Running 42:03 intensity: (21:02 @2) + (21:01 @3) 6.13 mi (6:52 / mi) +113m 6:29 / mi
ahr:125 max:139 shoes: New Balance 1080 (2) (9)

At lunch. Felt good.
7 PM

Strength & conditioning 20:00 [3]

Core work.

Sunday Aug 12, 2012 #

8 AM

Running 1:52:47 intensity: (1:40:11 @2) + (11:16 @3) + (1:20 @4) 14.8 mi (7:37 / mi) +347m 7:06 / mi
ahr:119 max:149 shoes: Mizuno Harrier

Long run with Rich and my brother. Same as July 8th, but 5 miniutes quicker today. Loxley Valley, Damflask, Agden, Damflask, Loxley Valley. Another lovely day in Sheffield.

A good week of training, probably my best since pre-marathon. Just need a few more of these before Great North Run.

Saturday Aug 11, 2012 #

8 AM

Running 19:05 [2] 2.57 mi (7:26 / mi) +83m 6:45 / mi
ahr:114 max:125 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun. Glutes and chest muscles a little sore.

Running 16:51 intensity: (1:44 @2) + (1:10 @3) + (13:57 @4) 3.08 mi (5:28 / mi) +61m 5:09 / mi
ahr:148 max:154 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 2nd place.

A little slower than last week, but encouraged by feeling stronger and that I could have probably pushed harder, which I haven't felt for a while.

Running 40:34 intensity: (34:50 @2) + (5:44 @3) 5.37 mi (7:34 / mi) +125m 7:03 / mi
ahr:123 max:137 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home with Andy Challenger.
10 AM

Strength & conditioning 25:00 [3]

Core and strength work.

Friday Aug 10, 2012 #

6 AM

Running 21:02 intensity: (17:51 @2) + (10 @3) + (11 @4) + (2:50 @5) 2.99 mi (7:02 / mi) +14m 6:56 / mi
ahr:121 max:170 shoes: New Balance 1080 (2) (9)

Home to Don Valley.

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

Gym session with PaulF.

Glute activation.
Squats and split squats.
Pull ups and dips.
Core.

Going to hurt in the morning.

Running 14:42 intensity: (1:13 @0) + (10:51 @2) + (2:38 @3) 2.02 mi (7:16 / mi) +28m 6:58 / mi
ahr:123 max:133 shoes: New Balance 1080 (2) (9)

Don Valley to work.

Thursday Aug 9, 2012 #

6 AM

Running 46:02 intensity: (18:28 @2) + (6:45 @3) + (15:39 @4) + (5:10 @5) 7.1 mi (6:29 / mi) +13m 6:27 / mi
ahr:133 max:173 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session. 4 * 1 mile. Aiming for half marathon pace, managed slightly quicker. 5.22, 5.22, 5.21, 5.18.
6 PM

Running 31:28 intensity: (9:01 @2) + (21:58 @3) + (29 @4) 4.71 mi (6:41 / mi) +90m 6:18 / mi
ahr:132 max:147 shoes: Asics Gel Hyperspeed (2) (8.5)

HFW. Had to push on as was late for curry.

Wednesday Aug 8, 2012 #

5 PM

Running 1:15:56 intensity: (33:38 @2) + (39:03 @3) + (3:15 @4) 9.89 mi (7:41 / mi) +277m 7:04 / mi
ahr:130 max:147 shoes: New Balance 1080 (2) (9)

Rivelin to the dam, diagonally up and along the top. Got a honk from Nails as he drove past me on the A57.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Aug 7, 2012 #

6 AM

Running 48:28 intensity: (28:38 @2) + (6:34 @3) + (13:16 @4) 7.23 mi (6:42 / mi) +13m 6:40 / mi
ahr:124 max:153 shoes: Asics Gel Hyperspeed (2) (8.5)

6*1k at Don Valley. Expected to be slow, but surprised myself by running strongly and feeling quite good.

3.18, 3.17, 3.17, 3.16, 3.16, 3.15.

Monday Aug 6, 2012 #

6 AM

Running 27:19 intensity: (23:54 @2) + (1:58 @3) + (41 @4) + (46 @5) 3.66 mi (7:28 / mi) +117m 6:47 / mi
ahr:117 max:168 shoes: New Balance 1080 (2) (9)

Leg stretch before work.
6 PM

Running 41:31 intensity: (30:24 @2) + (8:08 @3) + (2:59 @4) 5.46 mi (7:36 / mi) +196m 6:50 / mi
ahr:125 max:148 shoes: New Balance 1080 (2) (9)

Short Rivelin loop.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Aug 5, 2012 #

8 AM

Running 2:16:25 intensity: (1:22:08 @2) + (51:52 @3) + (2:25 @4) 17.61 mi (7:45 / mi) +560m 7:03 / mi
ahr:125 max:150 shoes: Mizuno Harrier

Long run with Rob. Luckily for me he had done a three hour fell race yesterday, so that seemed to even us up nicely. A 'quite hilly' route, starting along the newly resurfaced transpennine trail through Beeley, then a climb all the way up through Wharncliffe to the car park, down to the bottom of Greno, back up again, loop to the north of Wharncliffe, and back through Beeley. Kept the pace honest on the flat and downhill sections. Good fun.

Saturday Aug 4, 2012 #

8 AM

Running 18:41 intensity: (15:31 @2) + (3:10 @3) 2.64 mi (7:05 / mi) +97m 6:21 / mi
ahr:122 max:134 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to pakrun.

Running 16:47 intensity: (1:58 @2) + (34 @3) + (6:03 @4) + (8:12 @5) 3.07 mi (5:28 / mi) +63m 5:08 / mi
ahr:152 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 5th place.

Another small step in the right direction.

Running 40:37 intensity: (9:33 @2) + (29:01 @3) + (2:03 @4) 5.26 mi (7:44 / mi) +127m 7:11 / mi
ahr:134 max:148 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home with Andy Challenger. Great to see him back racing today, and nice to catch up.
10 AM

Strength & conditioning 20:00 [3]

Core and strength work while watching the end of the women's triathlon. That was close.

Friday Aug 3, 2012 #

6 AM

Running 40:20 intensity: (14:16 @2) + (24:22 @3) + (1:42 @4) 6.2 mi (6:31 / mi) +49m 6:21 / mi
ahr:132 max:147 shoes: Asics Gel Hyperspeed (2) (8.5)

Early morning pyramid session. 1, 2, 3, 4, 5, 4, 3, 2, 1 with 1 min jog recovery. Actually running ok for 6am.

Now off to the Olympics :-)

Thursday Aug 2, 2012 #

6 AM

Strength & conditioning 20:00 [3]

Core and strength work.
7 AM

Running 46:23 intensity: (41:58 @2) + (4:25 @3) 6.59 mi (7:02 / mi) +51m 6:52 / mi
ahr:121 max:133 shoes: New Balance 1080 (2) (9)

Lap of Basildon. Was going to go out again after work but got distracted watching the Olympics.

Wednesday Aug 1, 2012 #

6 AM

Running 44:43 intensity: (35:49 @2) + (8:54 @3) 6.21 mi (7:12 / mi) +171m 6:38 / mi
ahr:122 max:141 shoes: New Balance 1080 (2) (9)

Before work. Tired legs. Nice chat with Paul.

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