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Training Log Archive: MikeS

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running39 28:32:59 227.0(7:33) 365.32(4:41) 4246
  Strength & conditioning12 4:55:00
  Mountain Biking2 48:23 205
  Total46 34:16:22 227.0 365.32 4451

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Thursday Oct 31, 2013 #

7 AM

Running 33:42 intensity: (29:12 @2) + (4:30 @3) 4.64 mi (7:16 / mi) +25m 7:09 / mi
ahr:118 max:134 shoes: New Balance 1080 (6) (9)

IW.
12 PM

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (6) (9)

Squats: 4*10*60kg
Split squats: 3*10*50kg
Goblet squats: 3*10*17.5kg
Single arm raises: 3 * 30 * 7kg
5 PM

Running 35:32 intensity: (26:02 @2) + (9:30 @3) 4.61 mi (7:43 / mi) +117m 7:09 / mi
ahr:122 max:137 shoes: New Balance 1080 (6) (9)

HFW.

Wednesday Oct 30, 2013 #

7 AM

Running 43:14 intensity: (39:52 @2) + (3:22 @3) 5.75 mi (7:32 / mi) +65m 7:16 / mi
ahr:118 max:135 shoes: New Balance 1080 (6) (9)

IW via sorting office to pick up our theme park tickets.
6 PM

Running 36:04 intensity: (25:17 @2) + (10:47 @3) 4.64 mi (7:46 / mi) +116m 7:13 / mi
ahr:122 max:138 shoes: New Balance 1080 (6) (9)

HFW. Heavy legged and into the wind. Brand new Forerunner 610 has arrived - thanks Garmin!

Strength & conditioning 20:00 [3]

Core and stretching.

Tuesday Oct 29, 2013 #

7 AM

Running 34:26 intensity: (33:51 @2) + (35 @3) 4.57 mi (7:32 / mi) +43m 7:19 / mi
ahr:116 max:131 shoes: New Balance 1080 (6) (9)

IW.
5 PM

Running 8:43 intensity: (4:42 @2) + (2:30 @3) + (1:05 @4) + (26 @5) 1.09 mi (7:59 / mi) +21m 7:32 / mi
ahr:127 max:164 shoes: Asics Gel Hyperspeed (4) (8.5)

Work to Woodbourn Road.

Running 28:44 intensity: (9:10 @2) + (3:32 @3) + (16:02 @4) 4.0 mi (7:11 / mi) +1m 7:11 / mi
ahr:133 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

First track session in a long time, it was tough and it hurt. 5 * 1200m starting every 6 minutes. Running with Adam and Phil although they were doing 1300s. Pleased with the consistency of the times, managed to just sneak them all under 4 minutes with a big push at the end of the fifth rep.

3.56, 3.56, 3.57, 3.58, 3.58.

Need to get down regularly now.

Running 32:49 intensity: (30:01 @2) + (2:48 @3) 3.93 mi (8:21 / mi) +95m 7:46 / mi
ahr:123 max:135 shoes: New Balance 1080 (6) (9)

Run home. Cemetery Road was not fun.

Monday Oct 28, 2013 #

7 AM

Running 34:54 intensity: (34:48 @2) + (6 @3) 4.64 mi (7:31 / mi) +31m 7:22 / mi
ahr:115 max:130 shoes: New Balance 1080 (5) (9)

IW. I was expecting apocalyptic weather conditions, but it was quite pleasant.
12 PM

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (5) (9)

Squats: 4*10*60kg
Split squats: 3*10*50kg
Goblet squats: 3*10*17.5kg

Just missed someone dropping a weight and chopping the end of their finger off.
6 PM

Running 36:01 intensity: (28:44 @2) + (7:17 @3) 4.66 mi (7:43 / mi) +118m 7:10 / mi
ahr:122 max:136 shoes: New Balance 1080 (5) (9)

HFW. Virtually nothing hurt or niggled. This has become extremely rare recently, and so these runs need to be cherished.

Strength & conditioning 20:00 [3]

Core and stretching.

Sunday Oct 27, 2013 #

9 AM

Running 2:03:37 intensity: (1:17:48 @2) + (45:49 @3) 15.08 mi (8:12 / mi) +601m 7:18 / mi
ahr:125 max:144 shoes: Salomon Fellraiser (9)

Round Sheffield route from home. Testing out the new shoes which were great. Very comfortable and lots of grip. My Forerunner 610 has gone back to Garmin to be replaced, so was running with my old 405CX with the dodgy strap, which re-broke after 90 minutes so at that point the watch was consigned to my back pocket. Probably a good job that I couldn't see how slowly I was moving by the end. Flexibility poor through hips, need to get working on that. Wind was picking up as I ran, looks like it will be an interesting run to work tomorrow. Similar to last week, foot niggling a bit after 90 minutes, but again no reaction after finishing.

Saturday Oct 26, 2013 #

8 AM

Running 16:03 intensity: (15:34 @2) + (29 @3) 2.16 mi (7:26 / mi) +43m 7:00 / mi
ahr:117 max:131 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:28 intensity: (2:04 @2) + (1:30 @3) + (13:40 @4) + (14 @5) 3.1 mi (5:38 / mi) +54m 5:21 / mi
ahr:147 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 5th place.

Another improvement which is good. Felt like I pushed hard and was up against the rev limiter but that's just not very quick at the moment.

Running 34:46 intensity: (18:03 @2) + (16:43 @3) 4.61 mi (7:32 / mi) +104m 7:03 / mi
ahr:127 max:137 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.
12 PM

Note

Yesterday I met with a guy who in September this year ran 30 marathons in 30 days on two tough courses (Windermere & Brathay) for charity: http://www.challenge30.net.

We were introduced by a mutual running and accounting friend, and I had a fascinating discussion with him about how he prepared, how he coped with the daily stresses, strains and mental challenges and his general philosophy and approach to running. Really enjoyable and interesting conversation. Picked up a few ideas which I will try and incorporate into my training going forward.

Friday Oct 25, 2013 #

7 AM

Running 36:54 intensity: (31:50 @2) + (3:13 @3) + (1:01 @4) + (50 @5) 5.0 mi (7:23 / mi) +32m 7:14 / mi
ahr:123 max:166 shoes: New Balance 1080 (5) (9)

IW. A little damp.

Thursday Oct 24, 2013 #

7 AM

Running 44:54 intensity: (30:32 @2) + (14:22 @3) 6.04 mi (7:26 / mi) +52m 7:14 / mi
ahr:123 max:140 shoes: New Balance 1080 (6) (9)

Extended IW.
5 PM

Running 34:31 intensity: (21:04 @2) + (13:27 @3) 4.6 mi (7:30 / mi) +119m 6:56 / mi
ahr:126 max:140 shoes: New Balance 1080 (6) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Stretching. My wrist is now finally at a level where I can do a few pull-ups.

Wednesday Oct 23, 2013 #

6 AM

Running 35:55 intensity: (28:41 @2) + (4:44 @3) + (1:15 @4) + (1:15 @5) 4.67 mi (7:41 / mi) +26m 7:34 / mi
ahr:123 max:170 shoes: New Balance 1080 (6) (9)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (6) (9)

Squats: 4*10*50kg
Split squats: 3*10*40kg
Goblet squats: 3*10*17.5kg
6 PM

Running 59:37 intensity: (21:43 @2) + (33:48 @3) + (2:23 @4) + (1:43 @5) 7.73 mi (7:42 / mi) +222m 7:05 / mi
ahr:131 max:164 shoes: New Balance 1080 (6) (9)

Extended HFW.

Tuesday Oct 22, 2013 #

Note
(rest day)

The foot has been coping well with the increase in volume of running, but decided to give it a rest today.

Monday Oct 21, 2013 #

7 AM

Running 35:36 intensity: (31:24 @2) + (4:12 @3) 4.63 mi (7:41 / mi) +25m 7:34 / mi
ahr:117 max:134 shoes: New Balance 1080 (6) (9)

IW. Dark. Depressing.
6 PM

Running 35:53 intensity: (19:30 @2) + (16:23 @3) 4.64 mi (7:44 / mi) +118m 7:10 / mi
ahr:127 max:141 shoes: New Balance 1080 (6) (9)

HFW. Dark. Depressing.

Strength & conditioning 25:00 [3]

Core and stretching.

Sunday Oct 20, 2013 #

9 AM

Running 1:54:05 intensity: (1:02:32 @2) + (51:32 @3) + (1 @4) 14.02 mi (8:08 / mi) +476m 7:22 / mi
ahr:127 max:145 shoes: Mizuno Harrier

Decided to test the foot out with a longer one, after it hadn't reacted adversely to regular running this week. From Emma's Mums house in Norton onto the Sheffield Round Walk route anti-clockwise all the way to Hunters Bar, then basically past our house to get back to Norton again. Foot behaved itself pretty well, a bit more sore for the last 15 minutes.

Bumped into Armand between Graves Park and Beauchief golf course, Tom Jenkins in Eccy Woods, Jenny Lightfoot in Porter Clough and Al, Jaimie, Jules & Becca in Endcliffe Park.

Saturday Oct 19, 2013 #

8 AM

Running 16:23 intensity: (10:46 @2) + (1:04 @3) + (48 @4) + (3:45 @5) 2.15 mi (7:37 / mi) +42m 7:11 / mi
ahr:132 max:175 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:39 intensity: (52 @2) + (1:06 @3) + (15:41 @4) 3.06 mi (5:46 / mi) +55m 5:28 / mi
ahr:147 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 6th place.

Better, but still a long way off the pace. Feel like I'm working hard, but heart rate isn't going particularly high, seem to be missing the top end.

Running 31:23 intensity: (22:34 @2) + (8:49 @3) 4.06 mi (7:44 / mi) +75m 7:19 / mi
ahr:127 max:135 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home. Foot getting a bit sore by the end.

Friday Oct 18, 2013 #

7 AM

Running 34:20 intensity: (24:55 @2) + (9:25 @3) 4.65 mi (7:23 / mi) +25m 7:16 / mi
ahr:123 max:140 shoes: New Balance 1080 (4) (9)

IW.
12 PM

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (4) (9)

Squats: 4*10*50kg
Split squats: 3*10*40kg
Goblet squats: 3*10*17.5kg

Thursday Oct 17, 2013 #

7 AM

Running 34:45 intensity: (23:27 @2) + (8:42 @3) + (18 @4) + (2:18 @5) 4.69 mi (7:25 / mi) +28m 7:17 / mi
ahr:127 max:172 shoes: New Balance 1080 (4) (9)

IW.
5 PM

Running 33:40 intensity: (15:52 @2) + (17:48 @3) 4.56 mi (7:23 / mi) +107m 6:53 / mi
ahr:128 max:144 shoes: New Balance 1080 (4) (9)

HFW. DOMS from yesterday kicking in.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Wednesday Oct 16, 2013 #

7 AM

Running 34:40 intensity: (24:59 @2) + (9:41 @3) 4.66 mi (7:27 / mi) +15m 7:22 / mi
ahr:122 max:140 shoes: New Balance 1080 (4) (9)

IW.
12 PM

Strength & conditioning 30:00 [3]
shoes: New Balance 1080 (4) (9)

Squats: 4*10*50kg
Split squats: 3*10*40kg
Goblet squats: 3*10*17.5kg
5 PM

Running 34:44 intensity: (11:53 @2) + (22:35 @3) + (16 @4) 4.62 mi (7:31 / mi) +112m 7:00 / mi
ahr:131 max:146 shoes: New Balance 1080 (4) (9)

HFW.

Tuesday Oct 15, 2013 #

7 AM

Running 34:18 intensity: (27:35 @2) + (6:43 @3) 4.68 mi (7:20 / mi) +17m 7:15 / mi
ahr:121 max:138 shoes: New Balance 1080 (4) (9)

IW.
5 PM

Running 32:33 intensity: (8:22 @2) + (14:57 @3) + (9:14 @4) 4.61 mi (7:03 / mi) +118m 6:32 / mi
ahr:135 max:153 shoes: New Balance 1080 (4) (9)

HFW. 5 minutes warm up then 2 minutes on / 1 minute off the rest of the way.

Monday Oct 14, 2013 #

5 PM

Running 31:33 intensity: (8:48 @2) + (17:31 @3) + (5:14 @4) 4.5 mi (7:01 / mi)
ahr:134 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

On the treadmill. 5 minutes warm up then 5 * 3/1, and 2 * 1/1.

Sunday Oct 13, 2013 #

9 AM

Running 6:47 intensity: (3:53 @2) + (2:54 @3) 0.91 mi (7:25 / mi) +22m 6:54 / mi
ahr:127 max:135 shoes: Mizuno Harrier

Down to Endcliffe Park.

Running 38:57 intensity: (1:36 @2) + (1:30 @3) + (35:04 @4) + (47 @5) 6.12 mi (6:22 / mi) +141m 5:56 / mi
ahr:148 max:157 shoes: Mizuno Harrier

Sheffield 101010 Race, 15th (?) place.

Two lap course through Endcliffe Park, Bingham Park and Whitely Woods. Some hills, some mud, and some rough ground made it a bit XC in nature. Enjoyed the run out, but depressed by how slow I was. Foot coped OK which was a plus.

Running 8:01 intensity: (5:00 @2) + (3:01 @3) 0.97 mi (8:17 / mi) +26m 7:39 / mi
ahr:123 max:135 shoes: Mizuno Harrier

Run home.

Saturday Oct 12, 2013 #

8 AM

Running 16:42 intensity: (15:10 @2) + (1:32 @3) 2.13 mi (7:50 / mi) +36m 7:27 / mi
ahr:119 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 18:14 intensity: (1:50 @2) + (56 @3) + (15:03 @4) + (25 @5) 3.05 mi (5:59 / mi) +53m 5:41 / mi
ahr:148 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 4th place.

Wanted to test the foot out with some harder running. Not too bad during the race, a bit sore after, but I was in my racing flats with not much support. However, I have now moved into the overweight and unfit racing category.

Running 7:08 intensity: (4:58 @2) + (2:10 @3) 0.9 mi (7:53 / mi) +25m 7:16 / mi
ahr:124 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Just straight home, foot niggling and got a busy day of stuff.

Friday Oct 11, 2013 #

8 AM

Running 34:59 intensity: (17:15 @2) + (17:44 @3) 4.62 mi (7:34 / mi) +14m 7:30 / mi
ahr:128 max:141 shoes: New Balance 1080 (4) (9)

IW.

Thursday Oct 10, 2013 #

6 AM

Running 42:08 intensity: (31:32 @2) + (10:36 @3) 5.23 mi (8:03 / mi) +38m 7:52 / mi
ahr:122 max:142 shoes: New Balance 1080 (4) (9)

To EIS with Paul via EIS to check out Woodbourn Road. They've cut the grass and painted the track. Interesting how they are going to charge the same price as Don Valley, but for an inferior facility.

Strength & conditioning 20:00 [3]
shoes: New Balance 1080 (4) (9)

Goblet squats and normal squats (only at 50kg) in the new EIS gym. Very impressive, like the look of the plyometric training area. Already got DOMS, going to be a lot worse tomorrow.
5 PM

Running 33:52 intensity: (7:14 @2) + (24:31 @3) + (1:02 @4) + (1:05 @5) 4.62 mi (7:20 / mi) +119m 6:47 / mi
ahr:134 max:169 shoes: New Balance 1080 (4) (9)

HFW.

Wednesday Oct 9, 2013 #

7 AM

Running 34:46 intensity: (14:23 @2) + (19:47 @3) + (32 @4) + (4 @5) 4.66 mi (7:28 / mi) +24m 7:21 / mi
ahr:129 max:158 shoes: New Balance 1080 (4) (9)

IW. Foot niggling.
6 PM

Running 34:14 intensity: (15:38 @2) + (18:06 @3) + (30 @4) 4.58 mi (7:29 / mi) +118m 6:55 / mi
ahr:127 max:153 shoes: New Balance 1080 (4) (9)

HFW. Foot virtually pain free. Not sure how that happened. Long may it continue.

Strength & conditioning 15:00 [3]

Core.

Tuesday Oct 8, 2013 #

Note
(rest day)

Didn't get home from work until nearly 8, and thought after four days running in a row the foot would appreciate a day off.

Monday Oct 7, 2013 #

6 PM

Running 46:02 intensity: (16:39 @2) + (29:23 @3) 6.18 mi (7:27 / mi) +129m 7:00 / mi
ahr:126 max:144

Same run as yesterday, but picked up the pace a bit on the way back down (mainly because I didn't want to get overtaken by two other runners). It got dark on me quickly. Foot hurting at the end.

Sunday Oct 6, 2013 #

7 AM

Running 49:14 intensity: (36:04 @2) + (9:30 @3) + (11 @4) + (3:29 @5) 6.18 mi (7:58 / mi) +129m 7:29 / mi
ahr:128 max:169 shoes: New Balance 1080 (4) (9)

Made the tough (but ultimately sensible) decision not to run the Red Bull steeplechase, a 21 mile fell race from Castleton. The foot really isn't ready and I'd just end up setting myself back again. So instead I continued the steady build up with a run up the parks with Paul. Recovering from illness slowed him down nicely.

Saturday Oct 5, 2013 #

8 AM

Running 40:02 intensity: (15:02 @2) + (25:00 @3) 5.26 mi (7:37 / mi) +123m 7:06 / mi
ahr:130 max:143 shoes: New Balance 1080 (4) (9)

Forge Dam and back. The pain of my hangover dulled the pain in my foot.

Friday Oct 4, 2013 #

6 AM

Running 30:01 intensity: (12:28 @2) + (15:43 @3) + (59 @4) + (51 @5) 3.81 mi (7:53 / mi) +87m 7:21 / mi
ahr:131 max:160 shoes: New Balance 1080 (4) (9)

A proper run! Just to the top of Bingham Park and back.

Thursday Oct 3, 2013 #

Note
(rest day)

Another long day at work.

Wednesday Oct 2, 2013 #

Note
(rest day)

A long day at work.

Tuesday Oct 1, 2013 #

7 AM

Mountain Biking 24:10 intensity: (22:35 @2) + (1:35 @3) +63m
ahr:97 max:134 shoes: Cycling shoes

IW.
6 PM

Mountain Biking 24:13 intensity: (20:56 @2) + (3:17 @3) +142m
ahr:115 max:138 shoes: Cycling shoes

HFW.

Running 22:26 intensity: (14:53 @2) + (7:33 @3) 2.73 mi (8:13 / mi) +64m 7:39 / mi
ahr:121 max:141 shoes: New Balance 1080 (4) (9)

3 minutes on, 1 minute off. Again OK.

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