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

Training Log Archive: MikeS

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Running35 29:35:39 246.02(7:13) 395.93(4:29) 5665
  Strength & conditioning6 2:05:00
  Total41 31:40:39 246.02 395.93 5665
  [1-5]41 31:39:47

«»
1:55
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday May 31, 2013 #

7 AM

Running 51:50 intensity: (47:51 @2) + (2:55 @3) + (1:04 @4) 4.92 mi (10:32 / mi) +14m 10:27 / mi
ahr:103 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

Garage to Don Valley, then drills and strides with Paul.
5 PM

Running 10:31 intensity: (8:41 @2) + (1:50 @3) 1.58 mi (6:40 / mi) +14m 6:30 / mi
ahr:121 max:133 shoes: Asics Gel Hyperspeed (4) (8.5)

Work to the garage.

Thursday May 30, 2013 #

7 AM

Running 38:31 intensity: (35:10 @2) + (30 @3) + (34 @4) + (2:17 @5) 5.18 mi (7:26 / mi) +19m 7:21 / mi
ahr:119 max:176 shoes: New Balance 1080 (4) (9)

IW.
5 PM

Running 33:29 intensity: (30:11 @2) + (3:18 @3) 4.64 mi (7:13 / mi) +121m 6:41 / mi
ahr:121 max:133 shoes: New Balance 1080 (4) (9)

HFW.

Wednesday May 29, 2013 #

6 AM

Running 32:45 intensity: (26:35 @2) + (19 @3) + (11 @4) + (5:40 @5) 4.24 mi (7:43 / mi) +18m 7:37 / mi
ahr:120 max:178 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley. With Paul from Waitrose.

Running 30:00 intensity: (15:01 @2) + (3:53 @3) + (10:28 @4) + (38 @5) 4.39 mi (6:50 / mi) +3m 6:49 / mi
ahr:130 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

5 * 1k with one lap jog recovery.

3.12, 3.11, 3.11, 3.10, 3.10.

That hurt. A lot. Just doing my best to try and hold onto Paul. The first track session back after a marathon is always tough, hopefully it will get better.

Running 6:16 [2] 0.75 mi (8:19 / mi)
ahr:115 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)

Don Valley to work.
5 PM

Running 34:16 intensity: (24:13 @2) + (10:03 @3) 4.71 mi (7:17 / mi) +121m 6:45 / mi
ahr:124 max:139 shoes: Asics Gel Hyperspeed (4) (8.5)

HFW. Wet.
9 PM

Note

Week 2, Day 2: 14, 16, 12, 12, 17. Ok.

Tuesday May 28, 2013 #

7 AM

Running 34:05 intensity: (32:39 @2) + (1:03 @3) + (23 @4) 4.65 mi (7:20 / mi) +17m 7:15 / mi
ahr:116 max:150 shoes: New Balance 1080 (4) (9)

IW from the new pad.
5 PM

Running 33:39 intensity: (22:09 @2) + (11:30 @3) 4.69 mi (7:10 / mi) +109m 6:41 / mi
ahr:124 max:140 shoes: New Balance 1080 (4) (9)

HFW.

Monday May 27, 2013 #

Note
(rest day)

Week 2, Day 1: 14, 14, 10, 10, 15. Painful.

Sunday May 26, 2013 #

7 AM

Running 1:31:19 intensity: (1:25:54 @2) + (1:44 @3) + (51 @4) + (2:50 @5) 11.17 mi (8:10 / mi) +358m 7:26 / mi
ahr:115 max:173 shoes: Asics Gel Hyperspeed (4) (8.5)

Nice run with Paul.

Saturday May 25, 2013 #

8 AM

Running 13:57 intensity: (12:01 @2) + (1:53 @3) + (3 @4) 1.88 mi (7:25 / mi) +35m 7:01 / mi
ahr:119 max:145 shoes: Asics Gel Hyperspeed (4) (8.5)

Running 16:47 intensity: (22 @2) + (33 @3) + (10:46 @4) + (5:06 @5) 3.1 mi (5:25 / mi) +54m 5:09 / mi
ahr:152 max:158 shoes: Asics Gel Hyperspeed (4) (8.5)

Running 14:50 intensity: (12:01 @2) + (2:49 @3) 1.89 mi (7:52 / mi) +41m 7:22 / mi
ahr:121 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Friday May 24, 2013 #

Note
(rest day)

Week 1, Day 3: 11, 15, 9, 9, 13. Just.
C • Push ups 2

Thursday May 23, 2013 #

7 AM

Running 37:01 intensity: (31:04 @2) + (5:57 @3) 5.26 mi (7:02 / mi) +53m 6:49 / mi
ahr:122 max:137 shoes: New Balance 1080 (4) (9)

Last IW from Blake Street. Major day 2 DOMS.
C • me too! 1
6 PM

Running 23:16 intensity: (17:12 @2) + (6:04 @3) 3.36 mi (6:56 / mi) +72m 6:30 / mi
ahr:125 max:136 shoes: New Balance 1080 (4) (9)

Last HFW to Blake Street. Managed to dodge the rain / hail showers.

Wednesday May 22, 2013 #

7 AM

Running 40:30 intensity: (23:55 @2) + (15:56 @3) + (29 @4) + (10 @5) 5.69 mi (7:07 / mi) +45m 6:57 / mi
ahr:127 max:158 shoes: New Balance 1080 (4) (9)

IW. Legs more tired than painful. Bumped into Ben and ran with him for a little while which helped the run pass by.
6 PM

Running 38:16 intensity: (8:00 @2) + (30:16 @3) 5.53 mi (6:56 / mi) +57m 6:43 / mi
ahr:132 max:143 shoes: New Balance 1080 (4) (9)

HFW. Hamstrings and calves tightened up during the day, and it was a battle into the wind all the way back.
7 PM

Strength & conditioning 20:00 [3]

Core and strength.

100 push up challenge.

Week 1, Day 2: 10, 12, 8, 8, 12. Tougher.

Tuesday May 21, 2013 #

7 PM

Running 5:20 [2] 0.69 mi (7:43 / mi) +24m 6:58 / mi
ahr:111 max:127 shoes: Innov-8 X-talon 212

Short warm up, it was raining.

Running 36:31 intensity: (3:58 @2) + (58 @3) + (29:36 @4) + (1:59 @5) 5.41 mi (6:45 / mi) +343m 5:38 / mi
ahr:150 max:158 shoes: Innov-8 X-talon 212

Totley Moor fell race, 3rd place.

Really wasn't sure what to expect, but this was much better than I thought. Started off very steady round the cricket pitch, and exited the field somewhere in the 20s. But I knew it was a long climb and I worked my way through the field to be in 8th by the top. Got another place contouring round before the climb to the trig, and another two places on the climb itself. By this point the eventual winner already had a good lead, so I set about chasing the next three people who were close together.

Got into 4th place just before the decent through Blacka, and actually managed to descend quite well and hold the gap to 2nd and 3rd. It was status quo up the last climb, but then on the final downhill I really pushed on the road section and got into 3rd as we entered the field and held on round the cricket pitch. Couldn't quite catch a very strong running Aiden in 2nd.

I'm going to pay for this in my quads and calves tomorrow.

Running 7:49 [2] 0.84 mi (9:19 / mi) +22m 8:37 / mi
ahr:107 max:120 shoes: Innov-8 X-talon 212

Short warm down.

Monday May 20, 2013 #

6 AM

Running 44:12 intensity: (37:18 @2) + (6:21 @3) + (29 @4) + (4 @5) 6.19 mi (7:08 / mi) +170m 6:35 / mi
ahr:121 max:160

Tired and heavy legged this morning. Warm and muggy.
6 PM

Strength & conditioning 30:00 [3]

Core and strength.

Inspired by Ben, I've started the 100 push up challenge.

Week 1, Day 1: 6, 6, 4, 4, 5. A nice easy start.

Sunday May 19, 2013 #

8 AM

Running 1:55:55 intensity: (1:16:11 @2) + (36:33 @3) + (3:11 @4) 15.86 mi (7:19 / mi) +472m 6:41 / mi
ahr:126 max:148 shoes: New Balance 1080 (4) (9)

To and from Stanedge Pole with Paul. Honest enough pace on the way out, pushed a little harder on the hills. Paul picked the pace up through the parks at the end. First long run since the marathon, felt fine, but tiring a little towards the end.

Saturday May 18, 2013 #

8 AM

Running 19:59 intensity: (19:01 @2) + (58 @3) 2.64 mi (7:35 / mi) +68m 7:01 / mi
ahr:116 max:144 shoes: Asics Gel Hyperspeed (4) (8.5)

Hungover run down to parkrun.

Running 17:29 intensity: (1:34 @2) + (1:27 @3) + (14:28 @4) 3.09 mi (5:39 / mi) +61m 5:20 / mi
ahr:146 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 3rd place.

Ouch.

Running 41:21 intensity: (30:37 @2) + (10:44 @3) 5.6 mi (7:23 / mi) +149m 6:49 / mi
ahr:124 max:135 shoes: Asics Gel Hyperspeed (4) (8.5)

Struggle home.

Friday May 17, 2013 #

6 AM

Running 58:11 intensity: (26:57 @2) + (26:56 @3) + (3:04 @4) + (1:14 @5) 8.39 mi (6:56 / mi) +226m 6:24 / mi
ahr:131 max:169 shoes: New Balance 1080 (4) (9)

It was all happening in the parks this morning. Bumped into Will and Phil.

Thursday May 16, 2013 #

Note
(rest day)

Wednesday May 15, 2013 #

6 PM

Running 37:59 intensity: (8:55 @2) + (18:09 @3) + (8:55 @4) + (2:00 @5) 5.91 mi (6:26 / mi) +22m 6:21 / mi
ahr:138 max:168 shoes: Asics Gel Hyperspeed (4) (8.5)

Just time for a quick run. From the hotel to the lake by the office, and then three laps hard with 90 seconds recovery. A lap was just over two thirds of a mile and ran them in 3.47, 3.41, 3.38. Working hard, but not going anywhere very quickly.

Tuesday May 14, 2013 #

6 AM

Running 43:22 intensity: (18:08 @2) + (20:20 @3) + (4:54 @4) 6.29 mi (6:54 / mi) +173m 6:21 / mi
ahr:132 max:150 shoes: New Balance 1080 (4) (9)

Before work. Sunny but cold. Bumped into Andy C. Which was nice.
6 PM

Running 26:10 intensity: (7:57 @2) + (12:21 @3) + (5:28 @4) + (24 @5) 4.02 mi (6:30 / mi) +107m 6:00 / mi
ahr:136 max:162 shoes: Asics Gel Hyperspeed (4) (8.5)

5 minutes warm up, 10 * 1 minute on / 1 minute off, short warm down. Felt rubbish.

Monday May 13, 2013 #

7 AM

Running 41:19 intensity: (17:08 @2) + (23:51 @3) + (20 @4) 5.9 mi (7:00 / mi) +13m 6:57 / mi
ahr:129 max:145 shoes: New Balance 1080 (4) (9)

IW.
6 PM

Running 30:45 intensity: (8:31 @2) + (20:45 @3) + (1:29 @4) 4.17 mi (7:23 / mi) +115m 6:48 / mi
ahr:132 max:148 shoes: New Balance 1080 (4) (9)

HFW.
7 PM

Strength & conditioning 15:00 [3]

Core.

Sunday May 12, 2013 #

7 AM

Running 1:14:10 intensity: (30:40 @2) + (33:06 @3) + (10:24 @4) 10.12 mi (7:20 / mi) +337m 6:38 / mi
ahr:131 max:154 shoes: New Balance 1080 (4) (9)

Out early with Paul before watching the half marathon from Eccy Road. I think Paul was taking out his frustrations from yesterday as he set a tidy pace right from the off, and I was just hanging on. When we hit Foxhall Lane I was in quite a bit of pain already, and it hurt. Felt better on the downhill section at the end, but gravity was helping me out.

No regrets not running the half today, as while I enjoyed watching the race and cheering people on, I didn't get the 'I wish I was doing this' feeling.
C • It was you! 2

Saturday May 11, 2013 #

8 AM

Running 21:24 intensity: (14:37 @2) + (5:44 @3) + (1:03 @4) 2.92 mi (7:19 / mi) +80m 6:45 / mi
ahr:123 max:153 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 16:46 intensity: (3:01 @2) + (24 @3) + (3:29 @4) + (9:52 @5) 3.09 mi (5:25 / mi) +60m 5:07 / mi
ahr:154 max:161 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 2nd place.

Paul, Carl and myself were out at the front straight from the start. Carl picked the pace up between the two ponds on the first climb and we both went with him. As we turned the corner at the top, he pushed on again and got a small gap. I chased on and got ahead of Paul, but couldn't close up to Carl. The gap stayed pretty constant on the second climb, and I was closing towards the end but couldn't quite catch up. I was working hard, HR pretty high.

Running 44:40 intensity: (32:09 @2) + (12:04 @3) + (27 @4) 5.74 mi (7:47 / mi) +155m 7:11 / mi
ahr:124 max:146 shoes: Asics Gel Hyperspeed (4) (8.5)

Slightly different route home.
10 AM

Strength & conditioning 20:00 [3]

Core and stretching.

Friday May 10, 2013 #

7 AM

Running 27:32 intensity: (22:39 @2) + (4:53 @3) 4.15 mi (6:38 / mi) +11m 6:35 / mi
ahr:121 max:136 shoes: New Balance 1080 (4) (9)

Picking my car up from where I'd left it last night.

Thursday May 9, 2013 #

6 AM

Running 58:02 intensity: (27:22 @2) + (24:57 @3) + (3:01 @4) + (2:42 @5) 8.36 mi (6:57 / mi) +224m 6:25 / mi
ahr:132 max:171 shoes: New Balance 1080 (4) (9)

A little chillier this morning, but still nice and sunny.

Wednesday May 8, 2013 #

Note
(rest day)

In Leeds on a course all day.

Tuesday May 7, 2013 #

6 AM

Running 1:09:39 intensity: (38:36 @2) + (28:26 @3) + (2:37 @4) 9.81 mi (7:06 / mi) +285m 6:31 / mi
ahr:129 max:148 shoes: New Balance 1080 (4) (9)

Extended morning run as the weather was so nice it would have been rude not to. Broomhill, Fulwood, Mayfield Valley, down the parks, Eccy Road, Hanover Way, home. Very enjoyable, but still got an annoying pain in my stomach.

Monday May 6, 2013 #

10 AM

Running 40:05 intensity: (21:59 @2) + (14:52 @3) + (3:14 @4) 5.36 mi (7:29 / mi) +158m 6:51 / mi
ahr:127 max:150 shoes: New Balance 1080 (4) (9)

A late morning saunter around Graves Park and Beauchief golf course.
C • For me....that's early. 1

Sunday May 5, 2013 #

8 AM

Running 1:26:44 intensity: (48:51 @2) + (33:44 @3) + (11 @4) + (3:58 @5) 11.83 mi (7:20 / mi) +392m 6:39 / mi
ahr:129 max:174

First shorts and t-shirt run of the year. Along the bottom of Rivelin to the dam, up the track to Wyming Brook and back along the road through Lodge Moor, Crosspool and Crookes.

Two weeks on from the marathon and my running is slowly improving. I've been to-ing and fro-ing on whether the run Sheffield half next weekend to try and help pace a couple of people to sub-80, but not sure I could even manage that at the moment.
C • where have you been? 2

Saturday May 4, 2013 #

8 AM

Running 19:25 intensity: (14:37 @2) + (4:48 @3) 2.68 mi (7:15 / mi) +70m 6:42 / mi
ahr:123 max:137 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to pakrun.

Running 17:00 intensity: (5:08 @2) + (34 @3) + (8:13 @4) + (3:05 @5) 3.08 mi (5:32 / mi) +60m 5:13 / mi
ahr:151 max:159 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 4th place.

That was a bit of a shock to the system, and quite painful. But it's always good to get that first hard run after a marathon out of the way. Happy with the time given where I am.

Running 42:33 intensity: (33:36 @2) + (8:57 @3) 5.45 mi (7:49 / mi) +147m 7:12 / mi
ahr:125 max:140 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.

Friday May 3, 2013 #

6 AM

Running 44:20 intensity: (52 @0) + (32:18 @2) + (11:10 @3) 6.27 mi (7:04 / mi) +171m 6:31 / mi
ahr:125 max:142 shoes: New Balance 1080 (4) (9)

Another lovely morning for a little cruise.
7 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Thursday May 2, 2013 #

6 AM

Running 1:00:10 intensity: (35:53 @2) + (22:34 @3) + (1:43 @4) 8.34 mi (7:13 / mi) +232m 6:38 / mi
ahr:128 max:150 shoes: New Balance 1080 (4) (9)

Ripper morning, very much enjoyed myself. Nearly back to normal. Next challenge is to try some slightly faster running.

Wednesday May 1, 2013 #

6 AM

Running 45:29 intensity: (28:35 @2) + (15:58 @3) + (56 @4) 6.21 mi (7:19 / mi) +167m 6:46 / mi
ahr:127 max:148 shoes: New Balance 1080 (4) (9)

That was better, feeling more like a runner. HR still a bit elevated as this cough and cold recedes.
7 PM

Strength & conditioning 20:00 [3]

Core and stretching.

« Earlier | Later »