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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running46 39:34:22 320.68(7:24) 516.09(4:36) 6434
  Strength & conditioning15 6:55:00
  Total58 46:29:22 320.68 516.09 6434
  [1-5]58 46:22:45

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Thursday Jan 31, 2013 #

6 AM

Running 47:00 intensity: (36:48 @2) + (2:34 @3) + (54 @4) + (6:44 @5) 6.22 mi (7:33 / mi) +169m 6:58 / mi
ahr:125 max:187 shoes: New Balance 1080 (3) (9)

Before work.

Wednesday Jan 30, 2013 #

7 AM

Running 9:57 intensity: (3:49 @2) + (49 @3) + (1:32 @4) + (3:47 @5) 1.3 mi (7:39 / mi) +14m 7:24 / mi
ahr:137 max:186 shoes: Asics Gel Hyperspeed (3) (8.5)

From the garage to Don Valley.

Running 18:40 intensity: (3:04 @2) + (14:46 @3) + (50 @4) 3.15 mi (5:56 / mi) +12m 5:52 / mi
ahr:137 max:147 shoes: Asics Gel Hyperspeed (3) (8.5)

First tempo session in a long while, just one lap. Felt tough, especially into the wind, but pace OK.

Running 16:07 intensity: (10:39 @2) + (5:28 @3) 2.22 mi (7:15 / mi) +29m 6:58 / mi
ahr:124 max:137 shoes: Asics Gel Hyperspeed (3) (8.5)

Don Valley to work.
5 PM

Running 19:16 intensity: (1:23 @2) + (10:36 @3) + (50 @4) + (6:27 @5) 2.95 mi (6:32 / mi) +16m 6:25 / mi
ahr:148 max:193 shoes: Asics Gel Hyperspeed (3) (8.5)

From work back to the garage. Running late so had to push harder than I would have liked.

Running 34:31 intensity: (30:12 @2) + (4:08 @3) + (11 @4) 4.61 mi (7:29 / mi) +128m 6:54 / mi
ahr:123 max:149 shoes: Asics Gel Hyperspeed (3) (8.5)

From Emma's work back home, via Eccy Road, Rustlings Road, Broomhill.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Jan 29, 2013 #

7 AM

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (3) (9)

Gym session with Paul.

Squats FW 4x10 @60/60/60/70 kgs
Split squats FW 3x10 @40kg

3-way pull ups 6/6/6
Dips 7/7/7
12 PM

Running 43:46 intensity: (30:35 @2) + (9:08 @3) + (14 @4) + (3:49 @5) 6.2 mi (7:03 / mi) +87m 6:46 / mi
ahr:127 max:181 shoes: New Balance 1080 (3) (9)

At lunch. Really bad stomach cramps.

Monday Jan 28, 2013 #

7 AM

Running 45:43 intensity: (42:23 @2) + (3:20 @3) 6.32 mi (7:14 / mi) +74m 6:59 / mi
ahr:116 max:135 shoes: New Balance 1080 (3) (9)

IW. Felt easy.
5 PM

Running 53:30 intensity: (27:53 @2) + (24:31 @3) + (1:01 @4) + (5 @5) 7.33 mi (7:18 / mi) +111m 6:58 / mi
ahr:127 max:155 shoes: New Balance 1080 (3) (9)

HFW. Worked out why it felt so easy this morning - I had a significant tail wind. Managed to luck out and avoid the rain.
6 PM

Strength & conditioning 35:00 [3]

Core, strength and stretching.

Sunday Jan 27, 2013 #

12 PM

Running 1:00:22 intensity: (32:48 @2) + (27:34 @3) 8.37 mi (7:12 / mi) +228m 6:39 / mi
ahr:129 max:142 shoes: New Balance 1080 (3) (9)

Eventually dragged my hungover body out for a plod. The snow is melting quickly, and down through the parks was a mixture of slush and ice. Bumped into Paul and family out for a walk, which was a good excuse to stop running and walk with them for a short while.

Saturday Jan 26, 2013 #

7 AM

Running 1:06:00 [2] 7.28 mi (9:04 / mi) +373m 7:49 / mi
ahr:123 max:143 shoes: Innov-8 X-talon 212

Run from Emma's before heading to Centerparcs for a work conference. A lot of snow had fallen overnight, and as I was out so early I was breaking the trail for almost all the run. That made it quite hard work, especially on the climbs. Ended up on a hill above Chesterfield as the sun rose which was pretty cool.

Friday Jan 25, 2013 #

7 AM

Running 37:00 [2] 5.0 mi (7:24 / mi)
shoes: New Balance 1080 (3) (9)

IW.
5 PM

Running 37:00 [2] 5.0 mi (7:24 / mi)
shoes: New Balance 1080 (3) (9)

HFW.

Thursday Jan 24, 2013 #

12 PM

Running 49:35 intensity: (32:48 @2) + (16:47 @3) 7.19 mi (6:54 / mi) +92m 6:38 / mi
ahr:126 max:139 shoes: Innov-8 X-talon 212

At lunch. Still sore from gym but moving at a good pace despite feeling slow in the snow and ice. But as soon as I finished my back started to hurt, and is now quite painful when I try to look down. Very odd.

Wednesday Jan 23, 2013 #

7 AM

Running 1:01:39 intensity: (47:43 @2) + (13:44 @3) + (10 @4) + (2 @5) 8.35 mi (7:23 / mi) +109m 7:06 / mi
ahr:122 max:155 shoes: Innov-8 X-talon 212

Extended IW. Bad case of DOMS.
6 PM

Running 36:32 intensity: (24:31 @2) + (7:09 @3) + (35 @4) + (4:17 @5) 5.0 mi (7:18 / mi) +90m 6:55 / mi
ahr:131 max:173 shoes: Innov-8 X-talon 212

HFW.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Jan 22, 2013 #

6 AM

Running 39:41 intensity: (28:40 @2) + (3:30 @3) + (1:53 @4) + (5:38 @5) 5.21 mi (7:37 / mi) +40m 7:26 / mi
ahr:127 max:174 shoes: Innov-8 X-talon 212

IW via Don Valley.

Strength & conditioning 35:00 [3]
shoes: Asics Gel Hyperspeed (3) (8.5)

Gym session with Paul.

Squats SM 4x10 @60/60/60/70kg
Split Squats SM 3x10 @ 40/40/50kg

3 way pull-ups 6/6/6
Dips 10/9/6
6 PM

Running 36:57 intensity: (35:46 @2) + (1:11 @3) 5.0 mi (7:23 / mi) +88m 7:00 / mi
ahr:120 max:137 shoes: Innov-8 X-talon 212

HFW via Tesco.

Monday Jan 21, 2013 #

7 AM

Running 38:40 intensity: (35:26 @2) + (3:12 @3) + (2 @4) 5.01 mi (7:44 / mi) +41m 7:32 / mi
ahr:117 max:145 shoes: Innov-8 X-talon 212

IW. Snowy.
5 PM

Running 36:17 intensity: (27:19 @2) + (9 @3) + (3 @4) + (8:46 @5) 5.02 mi (7:14 / mi) +75m 6:55 / mi
ahr:131 max:184 shoes: Innov-8 X-talon 212

HFW. Less snowy.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jan 20, 2013 #

8 AM

Running 2:56:18 intensity: (2:43:34 @2) + (12:44 @3) 20.49 mi (8:36 / mi) +591m 7:54 / mi
ahr:116 max:140 shoes: Innov-8 X-talon 212

A tough and snowy long run with Paul. Starting at his house, we ran all the way up the parks, round Fulwood Lane to Wyming Brook and then down the main track to the A57 just below the headstone. Along the A57 through Moscar to pick up the end of Stanage Edge and then followed the edge past High Neb and to Stanedge Pole. Down from the pole, into Lodge Moor, across the Forge Dam and down the parks to finish.

As we turned off the A57 we both took an energy gel, which was a good call as the next three miles to Stanedge Pole were tough. At least shin deep snow, blazing the first trail. As we turned east, the cold wind was in our faces driving icy snow, and my hands went very cold. It took me until Forge Dam to get full circulation back. Think I need some proper winter running gloves.

Stamina wise, I felt fine. Could have kept going at the end (I tried to persuade Paul to make the run up to three hours but he was having none of it). Good to get a tough long run in the bag early doors.

Fuel: 1 * caffeine gel after 10 miles, c. half bottle of lucozade.

Saturday Jan 19, 2013 #

8 AM

Running 20:07 intensity: (10:05 @2) + (1:48 @3) + (2:50 @4) + (5:24 @5) 2.64 mi (7:37 / mi) +69m 7:02 / mi
ahr:137 max:181 shoes: Innov-8 X-talon 212

Down to parkrun.

Running 17:50 intensity: (47 @0) + (33 @2) + (2:05 @3) + (14:25 @4) 3.09 mi (5:47 / mi) +60m 5:27 / mi
ahr:145 max:151 shoes: Innov-8 X-talon 212

Sheffield Hallam parkrun, 3rd.

A snowy and slippy parkrun. The ShUOC boys were out in force, and I was at the back of a pack on the first climb, before getting past just after the turnaround point. Was looking forward to a battle with Mal, but he dropped out on the second lap. The first two pulled away from me on the second climb.
C • Race on 2

Running 42:06 intensity: (31:48 @2) + (10:18 @3) 5.65 mi (7:27 / mi) +151m 6:53 / mi
ahr:124 max:133 shoes: Innov-8 X-talon 212

Run home.

Friday Jan 18, 2013 #

7 AM

Running 37:04 intensity: (30:39 @2) + (3:52 @3) + (34 @4) + (1:59 @5) 5.02 mi (7:23 / mi) +41m 7:12 / mi
ahr:123 max:167 shoes: New Balance 1080 (3) (9)

IW.
6 PM

Running 27:53 intensity: (19:46 @2) + (2:17 @3) + (20 @4) + (5:30 @5) 3.79 mi (7:22 / mi) +115m 6:44 / mi
ahr:129 max:185 shoes: Innov-8 X-talon 212

Short run to play in the snow.

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Thursday Jan 17, 2013 #

7 AM

Running 46:43 intensity: (43:42 @2) + (3:01 @3) 6.28 mi (7:27 / mi) +70m 7:12 / mi
ahr:118 max:134 shoes: New Balance 1080 (3) (9)

IW.
5 PM

Running 59:29 intensity: (38:43 @2) + (17:04 @3) + (2:03 @4) + (1:39 @5) 8.12 mi (7:19 / mi) +156m 6:55 / mi
ahr:127 max:173 shoes: New Balance 1080 (3) (9)

Snowy extended HFW.

Wednesday Jan 16, 2013 #

6 AM

Running 48:34 intensity: (51 @0) + (38:23 @2) + (9:20 @3) 6.52 mi (7:27 / mi) +168m 6:54 / mi
ahr:121 max:141 shoes: New Balance 1080 (3) (9)

Before work. Brrrrr. Full length lycra for the first time this winter.
6 PM

Running 1:03:02 intensity: (1:00:39 @2) + (2:23 @3) 8.62 mi (7:19 / mi) +144m 6:57 / mi
ahr:120 max:135 shoes: New Balance 1080 (3) (9)

Extended HFW. Brrrrrr.
7 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Tuesday Jan 15, 2013 #

7 AM

Running 40:40 intensity: (35:08 @2) + (42 @3) + (57 @4) + (3:53 @5) 5.29 mi (7:41 / mi) +33m 7:33 / mi
ahr:118 max:172 shoes: New Balance 1080 (3) (9)

Down in Swindon with work. Went for a bit of an explore before breakfast. It wasn't overly exciting, but it was dark and I didn't know where I was going. I could be spending more time down here, so perhaps I need to look at a map to plan some routes.

Monday Jan 14, 2013 #

Note
(rest day)

Ran out of time.

Sunday Jan 13, 2013 #

10 AM

Running 1:58:52 intensity: (1:22:44 @2) + (36:08 @3) 16.21 mi (7:20 / mi) +535m 6:39 / mi
ahr:125 max:144 shoes: New Balance 1080 (3) (9)

Hilly long run. Hillsbro, Malin Bridge, Loxley, Damflask, round the Damflask relays lap, back to Loxley, Spout Lane, Lodge Lane, Lodge Moor, Crosspool, Crookes, Bates Street, home. Tiring by the end. On the long climbs I was going strongly, but couldn't push my HR over 144. Kept the pace honest on the flats and downs.
12 PM

Strength & conditioning 15:00 [3]

Stretching session.
1 PM

Note

A decent week, possibly a few too many miles, but I know Monday and Tuesday next week are going to be easy as I'm away with work, so it should be OK.

Saturday Jan 12, 2013 #

8 AM

Running 19:53 intensity: (18:42 @2) + (1:11 @3) 2.64 mi (7:32 / mi) +67m 6:59 / mi
ahr:116 max:138 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:43 intensity: (46 @2) + (1:01 @3) + (14:33 @4) + (23 @5) 3.05 mi (5:28 / mi) +60m 5:10 / mi
ahr:148 max:156 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 2nd place.

Very similar race to last week, except this time the group of three was me, Carl and Phil. Carl kicked just near the top of the second climb, I tried to hold on and we got a small gap to Phil. Carl got a few metres on me which he held all the way to the end.

Running 39:50 intensity: (28:39 @2) + (11:11 @3) 5.45 mi (7:19 / mi) +144m 6:45 / mi
ahr:125 max:137 shoes: Asics Gel Hyperspeed (3) (8.5)

Home from parkrun.
10 AM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Friday Jan 11, 2013 #

6 AM

Running 45:46 intensity: (32:18 @2) + (6:02 @3) + (37 @4) + (6:49 @5) 6.21 mi (7:22 / mi) +167m 6:48 / mi
ahr:129 max:186 shoes: New Balance 1080 (3) (9)

Before work.

Thursday Jan 10, 2013 #

7 AM

Running 36:20 intensity: (33:03 @2) + (3:17 @3) 5.0 mi (7:16 / mi) +41m 7:05 / mi
ahr:119 max:136 shoes: New Balance 1080 (3) (9)

IW.
6 PM

Running 42:28 intensity: (35:11 @2) + (7:15 @3) + (2 @4) 5.5 mi (7:43 / mi) +167m 7:03 / mi
ahr:123 max:145 shoes: New Balance 1080 (3) (9)

HFW, dumped bag then 6 * Blake Street mini hill sprints.
7 PM

Strength & conditioning 20:00 [3]

Stretching routine.

Wednesday Jan 9, 2013 #

7 AM

Running 36:14 intensity: (36 @0) + (34:58 @2) + (40 @3) 5.0 mi (7:15 / mi) +42m 7:04 / mi
ahr:117 max:131 shoes: New Balance 1080 (3) (9)

IW.
6 PM

Running 35:48 intensity: (25:29 @2) + (10:19 @3) 5.0 mi (7:10 / mi) +93m 6:46 / mi
ahr:125 max:141 shoes: New Balance 1080 (3) (9)

HFW.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jan 8, 2013 #

7 AM

Running 35:30 intensity: (28:53 @2) + (6:37 @3) 5.0 mi (7:06 / mi) +42m 6:55 / mi
ahr:120 max:137 shoes: New Balance 1080 (3) (9)

IW. Feeling my glutes after yesterday's hills.
5 PM

Running 14:24 intensity: (19 @0) + (14:05 @2) 2.03 mi (7:05 / mi) +4m 7:02 / mi
ahr:119 max:129 shoes: New Balance 1080 (3) (9)

Work to Don Valley.

Running 30:24 intensity: (4:04 @0) + (7:26 @2) + (6:08 @3) + (12:17 @4) + (29 @5) 4.29 mi (7:06 / mi) +2m 7:05 / mi
ahr:139 max:155 shoes: Asics Gel Hyperspeed (3) (8.5)

First track session back. Ouch. 10 * 2 minutes with 1 minute recovery. Going quite well considering, better than expected. Getting around 620m in the 2 minutes, plus a little further on the last two when I tried to push on.

Running 23:55 intensity: (20:55 @2) + (3:00 @3) 2.93 mi (8:10 / mi) +59m 7:41 / mi
ahr:124 max:135 shoes: New Balance 1080 (3) (9)

Run home with Zak and Phil.

Monday Jan 7, 2013 #

7 AM

Running 42:28 intensity: (38:33 @2) + (3:55 @3) 5.79 mi (7:20 / mi) +64m 7:05 / mi
ahr:117 max:134 shoes: New Balance 1080 (3) (9)

Slightly extended IW.
6 PM

Running 47:23 intensity: (34:45 @2) + (12:27 @3) + (11 @4) 6.01 mi (7:53 / mi) +198m 7:09 / mi
ahr:124 max:146 shoes: New Balance 1080 (3) (9)

HFW, dumped bag, then 6 * Blake Street hill sprints (first lamppost to grit bin) then 6 * Boyce Street strides. This is something I'm going to add into the training more.
7 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Sunday Jan 6, 2013 #

11 AM

Running 1:29:50 intensity: (42:58 @2) + (45:36 @3) + (1:16 @4) 12.41 mi (7:14 / mi) +364m 6:38 / mi
ahr:129 max:147 shoes: New Balance 1080 (3) (9)

Down to Hunters Bar and then up to the top of the parks via Foxhall Lane. Round the top and back through Lodge Moor, Sandygate, Crosspool and Crookes. Out later than normal, and spent most of the run up the parks slaloming my way through out of control dogs and small children. Only took one small child out when he stepped out in front of me and so got my left hip in his shoulder.

Saturday Jan 5, 2013 #

8 AM

Running 20:00 intensity: (19:49 @2) + (11 @3) 2.65 mi (7:32 / mi) +68m 6:59 / mi
ahr:119 max:131 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:44 intensity: (1:38 @2) + (40 @3) + (6:47 @4) + (7:39 @5) 3.09 mi (5:25 / mi) +53m 5:08 / mi
ahr:151 max:161 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 1st=

That was better. Had a great race with AndyC and Adam all the way which kept us all pushing. Got dropped slightly at the top of Rustlings Road but managed to get back in touch by the bottom, worked hard on the second climb and took the lead on the second downhill to control the pace. Adam dropped off slightly but had a sprint finish with Andy which ended up as a dead heat. He let me take the first place token as my sprint finish was impeded slightly by a woman stepping out in front of me.

Running 39:41 intensity: (8:54 @2) + (30:47 @3) 5.44 mi (7:17 / mi) +145m 6:44 / mi
ahr:133 max:144 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home.

Friday Jan 4, 2013 #

6 AM

Running 45:42 intensity: (32:45 @2) + (11:59 @3) + (24 @4) + (34 @5) 6.18 mi (7:24 / mi) +166m 6:50 / mi
ahr:125 max:164 shoes: New Balance 1080 (3) (9)

Before work. Warm morning, but still so dark.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Jan 3, 2013 #

7 AM

Running 35:16 intensity: (19:32 @2) + (15:44 @3) 5.0 mi (7:03 / mi) +42m 6:52 / mi
ahr:127 max:144 shoes: New Balance 1080 (3) (9)

IW. Heavy-legged, HR high.
6 PM

Running 35:23 intensity: (17:04 @2) + (18:19 @3) 4.94 mi (7:10 / mi) +72m 6:51 / mi
ahr:128 max:140 shoes: New Balance 1080 (3) (9)

HFW via Tesco.

Wednesday Jan 2, 2013 #

7 AM

Running 22:40 intensity: (19:52 @2) + (2:48 @3) 3.13 mi (7:14 / mi) +39m 6:58 / mi
ahr:120 max:134 shoes: New Balance 1080 (3) (9)

IW from the garage.
5 PM

Running 21:36 intensity: (9:59 @2) + (11:37 @3) 3.18 mi (6:48 / mi) +17m 6:41 / mi
ahr:129 max:139 shoes: New Balance 1080 (3) (9)

From work back to the garage.
6 PM

Running 33:59 intensity: (8:05 @2) + (24:23 @3) + (1:31 @4) 4.63 mi (7:20 / mi) +131m 6:45 / mi
ahr:134 max:147 shoes: New Balance 1080 (3) (9)

From Emma's work back home via Eccy Road, Hangingwater and Broomhill. Bumped into my brother on Rustlings Road.

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jan 1, 2013 #

10 AM

Running 59:34 intensity: (26:36 @2) + (32:58 @3) 7.67 mi (7:46 / mi) +278m 6:59 / mi
ahr:128 max:143 shoes: Mizuno Harrier

Rivelin plus Coppice Track. There was a big bright yellow thing in the sky which I didn't recognise.

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