Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running42 41:42:23 341.94(7:19) 550.3(4:33) 4957
  Strength & conditioning17 6:55:00
  Total51 48:37:23 341.94 550.3 4957
  [1-5]51 48:34:20

«»
2:40
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2012 #

7 AM

Running 36:11 intensity: (25:00 @2) + (11:11 @3) 5.02 mi (7:12 / mi) +47m 7:00 / mi
ahr:122 max:142 shoes: New Balance 1080 (3) (9)

IW.
7 PM

Running 36:04 intensity: (28:58 @2) + (7:06 @3) 5.0 mi (7:13 / mi) +79m 6:52 / mi
ahr:125 max:140 shoes: New Balance 1080 (3) (9)

HFW.

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Oct 30, 2012 #

7 AM

Running 34:52 intensity: (30:56 @2) + (3:56 @3) 4.88 mi (7:09 / mi) +42m 6:57 / mi
ahr:116 max:134 shoes: Asics Gel Hyperspeed (3) (8.5)

IW.
5 PM

Running 1:07:12 intensity: (44:00 @2) + (5:07 @3) + (8:48 @4) + (9:17 @5) 9.98 mi (6:44 / mi) +72m 6:35 / mi
ahr:132 max:157 shoes: Asics Gel Hyperspeed (3) (8.5)

5 * 1500m, but the recovery reduced again so we were starting every 6 minutes, giving around 60 seconds between reps. That didn't give much time at all after I'd got back across to the interval start point.

4.58, 4.58, 4.59, 5.00, 4.57.

First three felt great, but then the short recoveries really started to catch up and the last one was painful.

Plus run to track from work, and shuffle home with Pete. I'm actually starting to enjoy these long rep sessions now.

Monday Oct 29, 2012 #

7 AM

Running 8:52 intensity: (5:19 @2) + (2:59 @3) + (34 @4) 1.13 mi (7:50 / mi) +6m 7:42 / mi
ahr:123 max:153 shoes: New Balance 1080 (3) (9)

Lap of the bowl.

Running 25:50 [2] 1.32 mi (19:34 / mi)
ahr:80 max:107 shoes: New Balance 1080 (3) (9)

Drills.

Running 8:32 [2] 1.04 mi (8:12 / mi) +10m 7:58 / mi
ahr:107 max:120 shoes: New Balance 1080 (3) (9)

Lap of Attercliffe.

Sunday Oct 28, 2012 #

8 AM

Running 2:40:02 intensity: (45:49 @2) + (1:12:14 @3) + (41:59 @4) 23.68 mi (6:45 / mi) +449m 6:23 / mi
ahr:136 max:151 shoes: Asics Gel Hyperspeed (3) (8.5)

Quality long run and tempo session with Petey. Parked at the first car park as you come off the A57 towards Fairholmes. Ran down to Fairholmes, did two anti-clockwise laps of Derwent and Howden Reservoirs, and then back up to the car.

To make things more interesting, we ran the section from Kings Tree to the roundabout at Fairholmes as a marathon paced tempo on both laps. This was 4.73 miles.

Lap 1: 28.20 / 5.59 mins per mile / av HR 143
Lap 2: 28.10 / 5.58 mins per mile / av HR 143

Pleased with the tempo sections, especially the second one which was slightly quicker but at the same average and max heart rates. Pete running very strongly too, looking good for Valencia.
C • Quality running Mike. 1

Saturday Oct 27, 2012 #

8 AM

Running 42:15 intensity: (34:26 @2) + (6:53 @3) + (44 @4) + (12 @5) 6.01 mi (7:02 / mi) +33m 6:55 / mi
ahr:124 max:156 shoes: New Balance 1080 (3) (9)

Emma has brought me to London for a surprise birthday weekend. Popped out for a quick run before breakfast. Down Moorgate to the Bank of England, along Queen Victoria Street to the Embankment and along that to the Houses of Parliament, over Westminster Bridge. Turned around and came back the same way. Everything felt ok after yesterday, moving well.
C • if you'd have run a little bit later 1

Friday Oct 26, 2012 #

7 AM

Running 1:57:10 intensity: (50:45 @2) + (10:57 @3) + (55:17 @4) + (11 @5) 17.58 mi (6:40 / mi) +118m 6:32 / mi
ahr:134 max:155 shoes: Asics Gel Hyperspeed (3) (8.5)

Great session with Paul.

2 * tempo loop: 37.06 (av HR 143)

Then onto the track for

2000m: 7.17
1600m: 5.50
1200m: 4.20
800m: 2.51
400m: 1.20

400m jog between the track reps. Effectively 10 miles of tempo running.

Plus run from home to Don Valley and back home again.

Thursday Oct 25, 2012 #

6 AM

Running 1:00:59 intensity: (33:07 @2) + (27:19 @3) + (33 @4) 8.08 mi (7:33 / mi) +112m 7:14 / mi
ahr:126 max:146 shoes: New Balance 1080 (3) (9)

Same extended IW as yesterday. A bit clunky.
6 PM

Running 36:33 intensity: (20:56 @2) + (15:07 @3) + (30 @4) 5.0 mi (7:19 / mi) +86m 6:56 / mi
ahr:127 max:148 shoes: New Balance 1080 (3) (9)

HFW.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Oct 24, 2012 #

6 AM

Running 1:00:31 intensity: (26:20 @2) + (34:11 @3) 8.06 mi (7:30 / mi) +122m 7:10 / mi
ahr:128 max:144 shoes: New Balance 1080 (3) (9)

Extended IW. Another horrible day, but I didn't learn from my mistake last night and was over dressed.
7 PM

Running 45:32 intensity: (27:27 @2) + (17:45 @3) + (20 @4) 6.19 mi (7:21 / mi) +163m 6:48 / mi
ahr:128 max:145 shoes: New Balance 1080 (3) (9)

After work. Colder, wetter, horribler.

Tuesday Oct 23, 2012 #

5 PM

Running 29:25 intensity: (25:08 @2) + (4:17 @3) 3.93 mi (7:29 / mi) +6m 7:27 / mi
ahr:125 max:137 shoes: Asics Gel Hyperspeed (3) (8.5)

From work to track and a few laps with Paul.

Running 35:20 intensity: (10:18 @2) + (5:46 @3) + (7:04 @4) + (12:12 @5) 4.0 mi (8:50 / mi) +2m 8:49 / mi
ahr:142 max:162 shoes: Asics Gel Hyperspeed (3) (8.5)

Track session. 15 * 400m in pairs, with Paul so my recovery was his interval time. Still not feeling 100% after the weekend, but battled through. Ran them all with Pete, and Neil was with us for the first 8. Last couple were quite an effort.

72, 73, 73, 73, 72
73, 73, 72, 73, 71
73, 72, 72, 72, 71

Nice and consistent though. On average one second per rep quicker than the equivalent session this time last year.

Running 23:46 intensity: (4:29 @2) + (19:08 @3) + (9 @4) 2.92 mi (8:08 / mi) +70m 7:35 / mi
ahr:135 max:145 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home with Pete.

Monday Oct 22, 2012 #

Note
(rest day)

Still broken.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Oct 21, 2012 #

Note
(rest day)

Broken.

Saturday Oct 20, 2012 #

1 PM

Running 1:20:40 intensity: (19:42 @2) + (52:12 @3) + (8:46 @4) 11.07 mi (7:17 / mi) +300m 6:43 / mi
ahr:132 max:148 shoes: Asics Gel Hyperspeed (3) (8.5)

More like a proper run, feeling much better so went for longer and had a bit of an explore. Made it up to the cross I'd tried and failed to get to yesterday.

Friday Oct 19, 2012 #

8 AM

Running 1:00:15 intensity: (45:24 @2) + (14:51 @3) 7.62 mi (7:54 / mi) +341m 6:56 / mi
ahr:123 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

In Benidorm and in a whole world of pain. Think I felt marginally better for doing this though.

Thursday Oct 18, 2012 #

7 AM

Running 1:43:33 intensity: (56:06 @2) + (10:20 @3) + (37:07 @4) 15.13 mi (6:51 / mi) +117m 6:41 / mi
ahr:127 max:153 shoes: Asics Gel Hyperspeed (3) (8.5)

Jog to Don Valley to meet Paul.

2 laps of Attercliffe tempo loop at marathon pace:
36.46 (18.27 / 18.19 / 5.54 mins per mile / av HR 142)

Last time:
37.10 (18.44 / 18.26 / 5.59 mins per mile / av HR 142)

Progress - faster but with the same average HR.

Then to Don Valley for 2 * 1 mile at half marathon pace:
5.44 / 5.40

These felt nice and comfortable.

Jog home, ground to a halt by the end.

Wednesday Oct 17, 2012 #

7 AM

Running 46:44 [3] 6.2 mi (7:32 / mi)
shoes: New Balance 1080 (3) (9)

Before work. Cold, wet and miserable. Got soaked.
6 PM

Strength & conditioning 15:00 [3]

Core and strength work.

Tuesday Oct 16, 2012 #

7 AM

Running 23:05 intensity: (22:52 @2) + (13 @3) 3.13 mi (7:22 / mi) +44m 7:03 / mi
ahr:117 max:133 shoes: Asics Gel Hyperspeed (3) (8.5)

From the garage into work.
5 PM

Running 1:13:24 intensity: (34:11 @2) + (26:45 @3) + (8:29 @4) + (3:59 @5) 10.62 mi (6:55 / mi) +21m 6:52 / mi
ahr:129 max:156 shoes: Asics Gel Hyperspeed (3) (8.5)

From work to the garage, and then drove to Don Valley. Long reps again, but off 5 seconds less recovery (starting every 6.10).

4.55
4.55
4.59 (got stuck behind a group of juniors and someone stepped onto the track in front of me)
4.58
4.57

The first two felt comfortable, lost my flow a bit on the third and had to battle through the last two.

Then a couple of laps of the bowl to warm down.

Monday Oct 15, 2012 #

6 AM

Running 22:40 [2] 3.0 mi (7:33 / mi) +13m 7:27 / mi
ahr:108 max:121 shoes: New Balance 1080 (3) (9)

Home to Don Valley.

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

Squats: 4 * 10 * 70kg
Split squats: 3 * 10 * 45kg (slight increase in weight this week)

Pull-ups: 7/7/5
Dips: 7/7/5

3 sets of lying cycling and crunches

Running 15:14 [2] 2.07 mi (7:22 / mi) +28m 7:05 / mi
ahr:116 max:129 shoes: New Balance 1080 (3) (9)

From Don Valley to work.
7 PM

Running 36:55 intensity: (36:22 @2) + (33 @3) 4.93 mi (7:29 / mi) +88m 7:06 / mi
ahr:121 max:138 shoes: New Balance 1080 (3) (9)

HFW.

Strength & conditioning 15:00 [3]

Core and strength work.

Sunday Oct 14, 2012 #

8 AM

Running 2:40:29 intensity: (3:03 @0) + (1:12:37 @2) + (1:23:33 @3) + (50 @4) + (26 @5) 23.02 mi (6:58 / mi) +315m 6:41 / mi
ahr:130 max:162

Long birthday run. Time on feet again this week, with one eye on the pace to keep it near to 7 mins/mile. Dad had planned me a 20 mile point-to-point route, finishing and a coffee shop. I put an extra loop on the end to get a bit more time and distance in.

Ran well today, almost felt like the hard effort yesterday had pressed my reset button. Hillier than I was expecting, but a great route and a lovely morning for running. Just need to see how my body reacts now.
C • happy 1

Saturday Oct 13, 2012 #

8 AM

Running 9:56 intensity: (4:21 @2) + (3:00 @3) + (2:35 @4) 1.27 mi (7:49 / mi) +3m 7:46 / mi
ahr:129 max:154

Warm up.

Running 16:45 intensity: (20 @2) + (28 @3) + (12:59 @4) + (2:58 @5) 3.1 mi (5:24 / mi) +24m 5:17 / mi
ahr:151 max:156 shoes: Asics Gel Hyperspeed (3) (8.5)

Newcastle parkrun, 3rd place.

A bit disappointed with the time, it felt like I was running harder than the time I did. Been a little bit coldy and chesty for the last couple of days, trying to manage it, but maybe that had an impact. Or maybe I just ran badly, or maybe I'm not in as good shape as I thought / hoped.
C • Chances are 1

Running 48:55 intensity: (12:31 @2) + (36:24 @3) 7.17 mi (6:49 / mi) +45m 6:41 / mi
ahr:132 max:143 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. Tried to keep the pace a little higher than I would normally after the parkrun, and it felt quite comfortable.

Friday Oct 12, 2012 #

7 AM

Strength & conditioning 30:00 [3]

Just time for squats today as had to be at work for a meeting at 8am.

4 * 10 * 70kg
3 * 10 * 40kg split
12 PM

Running 57:58 intensity: (37:52 @2) + (20:06 @3) 8.39 mi (6:55 / mi) +243m 6:20 / mi
ahr:126 max:144 shoes: New Balance 1080 (3) (9)

On a half day, so ran before heading up to Newcastle. Broomhill, Fulwood, down the parks, Eccy Road, Hanover Way. Lots of people dodging, much busier than when I normally run along it!

Thursday Oct 11, 2012 #

6 AM

Running 45:51 intensity: (32:42 @2) + (9:19 @3) + (48 @4) + (3:02 @5) 6.52 mi (7:02 / mi) +50m 6:52 / mi
ahr:128 max:166 shoes: New Balance 1080 (3) (9)

A lap of Basildon.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Oct 10, 2012 #

6 AM

Running 45:08 intensity: (32:22 @2) + (10:20 @3) + (1:38 @4) + (48 @5) 6.17 mi (7:19 / mi) +155m 6:47 / mi
ahr:123 max:160 shoes: New Balance 1080 (3) (9)

Before work. Time for an easy couple of days.

Tuesday Oct 9, 2012 #

7 AM

Running 37:14 intensity: (31:18 @2) + (1:02 @3) + (1:00 @4) + (3:54 @5) 5.0 mi (7:27 / mi) +45m 7:15 / mi
ahr:122 max:176 shoes: New Balance 1080 (3) (9)

IW.
5 PM

Running 1:01:09 intensity: (40:06 @2) + (5:12 @3) + (8:29 @4) + (7:22 @5) 8.28 mi (7:23 / mi) +29m 7:18 / mi
ahr:129 max:171 shoes: Asics Gel Hyperspeed (3) (8.5)

Work to Don Valley then 10 * 600m starting every 3 minutes.

1.53, 1.53, 1.54, 1.53, 1.49
1.53, 1.52, 1.52, 1.50, 1.50

Running with Paul. Good session. I think these will be easy compared to the mile reps, but they are actually harder. Then run back to work, with Dave as company for part of it.

Monday Oct 8, 2012 #

6 AM

Running 36:21 intensity: (16:30 @2) + (11:13 @3) + (19 @4) + (8:19 @5) 2.55 mi (14:16 / mi) +5m 14:10 / mi
ahr:105 max:170 shoes: New Balance 1080 (3) (9)

Lap of the bowl and then drills with Paul.

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (3) (9)

Plyometric exercises.

Single leg jump and catch
Double leg jump onto box with single leg catch then jump off into squat

Both 10 times each leg.
6 PM

Running 14:34 intensity: (8:47 @2) + (55 @3) + (3:00 @4) + (1:52 @5) 2.01 mi (7:14 / mi) +4m 7:12 / mi
ahr:128 max:174 shoes: New Balance 1080 (3) (9)

Work to Don Valley.

Strength & conditioning 25:00 [3]
shoes: New Balance 1080 (3) (9)

What we didn't get done this morning.

Squats: 4 * 10 * 70kg
Split-squats: 3 * 10 * 40kg

Pull ups: 7/7/7
Dips: 7/7/7

Running 23:20 intensity: (21:10 @2) + (2:10 @3) 2.98 mi (7:50 / mi) +77m 7:15 / mi
ahr:122 max:141 shoes: New Balance 1080 (3) (9)

Home from Don Valley.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Oct 7, 2012 #

8 AM

Running 2:27:14 intensity: (2:04:54 @2) + (22:20 @3) 18.74 mi (7:51 / mi) +626m 7:07 / mi
ahr:118 max:140

Down to Hunters Bar to meet Paul, to Stanage Pole and back, then home from Hunters Bar. Time on feet run today, taking it nice and steady. Beautiful day for it, with cracking views back across Sheffield from the high points.

Experimented with warm, flat Coke as my energy drink. Jury still out on whether it was any good, but I was certainly still running strongly up the hill from Hunters Bar and could have kept going at the end.

Saturday Oct 6, 2012 #

8 AM

Running 15:42 [3] 2.15 mi (7:18 / mi) +72m 6:37 / mi
ahr:120 max:133 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:46 intensity: (2:08 @2) + (53 @3) + (9:42 @4) + (4:03 @5) 3.1 mi (5:25 / mi) +64m 5:05 / mi
ahr:150 max:159 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 5th place.

Felt laboured up the first climb, Jubby came past me but then managed to hold the gap reasonably well for the rest of the race, just behind at the finish. Ran the second lap quite strongly which made the time OK.

Running 16:15 intensity: (10:38 @2) + (5:37 @3) 2.12 mi (7:39 / mi) +76m 6:53 / mi
ahr:124 max:136 shoes: Asics Gel Hyperspeed (3) (8.5)

Straight home today.
1 PM

Running 20:34 intensity: (19:46 @2) + (48 @3) 2.49 mi (8:15 / mi) +78m 7:31 / mi
ahr:121 max:140 shoes: New Balance 1080 (2) (9)

From the car to the race, and then a lap with Scott and Paul.

Running 11:39 intensity: (16 @2) + (10 @3) + (6:45 @4) + (4:28 @5) 2.04 mi (5:43 / mi) +59m 5:15 / mi
ahr:151 max:157 shoes: Asics Hyper XC

Northern XC relays at Graves Park. Second leg for the only senior men's team. Ben ran well on first to set me off quite high up, felt like I ran strongly and picked up a few places. Slower than last year, but it was a bit muddier so not too worried.

Running 18:15 intensity: (17:58 @2) + (17 @3) 1.97 mi (9:16 / mi) +65m 8:24 / mi
ahr:117 max:131 shoes: Asics Hyper XC

Warm down lap in reverse with Ben.

Friday Oct 5, 2012 #

6 AM

Running 22:33 intensity: (17:42 @2) + (35 @3) + (30 @4) + (3:46 @5) 3.0 mi (7:32 / mi) +13m 7:26 / mi
ahr:123 max:171 shoes: New Balance 1080 (3) (9)

Home to Don Valley.

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

Gym session with Paul.

Squats: 4 * 10 * 70kg
Split-squats: 3 * 10 * 40kg

Pull ups: 7/7/7
Dips: 7/7/7

3 sets of leg cycles and crunches.

Running 15:15 intensity: (14:40 @2) + (35 @3) 2.06 mi (7:25 / mi) +28m 7:07 / mi
ahr:119 max:131 shoes: New Balance 1080 (3) (9)

Don Valley to work.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Thursday Oct 4, 2012 #

6 AM

Running 57:10 intensity: (22:24 @2) + (13:23 @3) + (21:23 @4) 8.66 mi (6:36 / mi) +51m 6:29 / mi
ahr:129 max:152 shoes: Asics Gel Hyperspeed (2) (8.5)

Two laps of the Attercliffe tempo loop with Paul.

6.2 miles: 37.10 (5.59 mins / mile)

Lap 1: 18.44
Lap 2: 18.26

That felt very hard, too hard. I don't think a track session on Tuesday night and tempo Thursday morning is going to work. Going to move tempo to Friday morning.

But to take some positives, my average HR was 142, and we ran the second lap quicker.

Lap of the bowl to warm up, jog with Paul to warm down.
6 PM

Running 36:05 intensity: (33:28 @2) + (2:37 @3) 4.97 mi (7:15 / mi) +90m 6:52 / mi
ahr:121 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)

HFW.

Wednesday Oct 3, 2012 #

7 AM

Running 36:09 intensity: (29:34 @2) + (3:16 @3) + (47 @4) + (2:32 @5) 5.0 mi (7:14 / mi) +45m 7:02 / mi
ahr:125 max:172 shoes: New Balance 1080 (3) (9)

IW. Feeling the after effects of track.
6 PM

Running 36:31 intensity: (33:37 @2) + (2:54 @3) 5.0 mi (7:18 / mi) +84m 6:56 / mi
ahr:121 max:141 shoes: New Balance 1080 (3) (9)

HFW. Still sore.
7 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Tuesday Oct 2, 2012 #

7 AM

Running 35:50 intensity: (30:38 @2) + (4:40 @3) + (19 @4) + (13 @5) 5.0 mi (7:10 / mi) +44m 6:59 / mi
ahr:121 max:155 shoes: New Balance 1080 (3) (9)

IW.
5 PM

Running 14:07 intensity: (14:01 @2) + (6 @3) 2.0 mi (7:04 / mi) +4m 7:01 / mi
ahr:116 max:132 shoes: New Balance 1080 (3) (9)

Work to Don Valley.

Running 54:24 intensity: (21:01 @2) + (4:43 @3) + (24:26 @4) + (4:14 @5) 8.0 mi (6:48 / mi) +74m 6:37 / mi
ahr:138 max:158 shoes: Asics Gel Hyperspeed (2) (8.5)

The time has arrived, long reps are back. The day is spent dreading the session, which is then never as bad as you think.

5 * 1500m starting every 6.15. Not a very nice night, windy and wet.

4.58
4.58
4.58
5.00
4.57

Overall happy with that, but a little disappointed to slip slightly on the fourth rep. A good start to the longer reps.

Then run home with Ben. Cream-crackered by the time I got back.

Monday Oct 1, 2012 #

6 AM

Running 22:03 intensity: (15:18 @2) + (3:02 @3) + (53 @4) + (2:50 @5) 2.99 mi (7:23 / mi) +28m 7:10 / mi
ahr:125 max:168 shoes: New Balance 1080 (3) (9)

Home to Don Valley.

Running 24:41 [2] 1.38 mi (17:54 / mi) +3m 17:47 / mi
ahr:83 max:112 shoes: New Balance 1080 (3) (9)

Drills with Paul.

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (3) (9)

Pull ups: 6/6/6
Dips: 6/6/6

Running 15:17 intensity: (15:12 @2) + (5 @3) 2.06 mi (7:25 / mi) +29m 7:06 / mi
ahr:118 max:130 shoes: New Balance 1080 (3) (9)

Into work.
5 PM

Running 15:15 intensity: (15:04 @2) + (11 @3) 2.26 mi (6:44 / mi) +4m 6:42 / mi
ahr:113 max:131 shoes: New Balance 1080 (3) (9)

Work to Don Valley.

Strength & conditioning 15:00 [3]
shoes: New Balance 1080 (3) (9)

Squats: 4 * 10 * 70kg
Split squats: 3 * 10 * 40kg

Running 21:22 intensity: (20:13 @2) + (1:09 @3) 2.89 mi (7:23 / mi) +56m 6:58 / mi
ahr:121 max:133 shoes: New Balance 1080 (3) (9)

Run home.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

« Earlier | Later »