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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running41 41:04:33 321.56(7:40) 517.51(4:46) 6367
  Strength & conditioning12 5:51:11
  Total48 46:55:44 321.56 517.51 6367

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Friday Jan 31, 2014 #

7 AM

Running 50:37 intensity: (45:30 @2) + (3:08 @3) + (23 @4) + (1:36 @5) 6.55 mi (7:44 / mi) +145m 7:14 / mi
ahr:123 max:179 shoes: New Balance 1080 (6) (9)

Parks. Done something to the outside of might right heel, feels like I've got a bruise. Maybe did it on Sunday. When I first start running it's sore, but then eases a bit as the run goes on.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Thursday Jan 30, 2014 #

7 AM

Running 34:54 intensity: (28:20 @2) + (39 @3) + (9 @4) + (5:46 @5) 4.66 mi (7:29 / mi) +18m 7:24 / mi
ahr:125 max:178 shoes: New Balance 1080 (6) (9)

IW.
7 PM

Running 34:59 intensity: (23:18 @2) + (5:28 @3) + (1:14 @4) + (4:59 @5) 4.58 mi (7:38 / mi) +117m 7:05 / mi
ahr:130 max:175 shoes: New Balance 1080 (6) (9)

HFW. Didn't leave work until after 7, and the weather was rubbish, so the planned tempo session got binned.

Wednesday Jan 29, 2014 #

7 AM

Running 30:12 intensity: (28:48 @2) + (1:20 @3) + (4 @4) 3.98 mi (7:35 / mi) +12m 7:31 / mi
ahr:121 max:149 shoes: New Balance 1080 (6) (9)

Dropped Emma's car off at the garage and then ran to work via a loop round Meadowhall. Lower body not working at all for the first five minutes.
12 PM

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

Squats: 3 * 10 * 65kg
Split squats: 3 * 10 * 30kg
Cleans: 4 * 10 * 35kg
5 PM

Running 27:35 intensity: (24:37 @2) + (2:58 @3) 3.59 mi (7:41 / mi) +135m 6:53 / mi
ahr:120 max:143 shoes: New Balance 1080 (6) (9)

Work to garage, then from Waitrose back home. Ran a rep up Hunter House Road. Nearly got taken out by a kid cycling down the pavement on Eccy Road. Went a bit 'Northrop' on him.

Tuesday Jan 28, 2014 #

7 AM

Running 34:54 intensity: (29:24 @2) + (1:01 @3) + (1:20 @4) + (3:09 @5) 4.64 mi (7:31 / mi) +28m 7:23 / mi
ahr:121 max:174 shoes: New Balance 1080 (6) (9)

IW. Heavens opened as I walked out the door.
5 PM

Running 8:52 intensity: (8:42 @2) + (10 @3) 1.1 mi (8:04 / mi) +20m 7:38 / mi
ahr:118 max:134 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to Woodbourne Road.

Running 29:43 intensity: (12:58 @2) + (7:29 @3) + (9:16 @4) 3.28 mi (9:04 / mi) +1m 9:03 / mi
ahr:128 max:152 shoes: Asics Gel Hyperspeed (5) (8.5)

12 * 400m in pairs with Petey. That hurt, but it was probably good forcing myself to run a bit faster. Pete and I were evenly matched which was good for recoveries. A bit up and down at the start, but nice and consistent in the second half. Chasing Phil round them all.

75, 73, 74, 72, 74, 71, 74, 74, 74, 73, 73, 74.

Running 31:55 intensity: (29:32 @2) + (2:23 @3) 3.88 mi (8:13 / mi) +98m 7:37 / mi
ahr:122 max:133 shoes: Asics Gel Hyperspeed (5) (8.5)

Home from track. Heavens opened just as we set off.

Monday Jan 27, 2014 #

7 AM

Running 34:41 [2] 4.64 mi (7:28 / mi) +18m 7:23 / mi
ahr:111 max:127 shoes: New Balance 1080 (6) (9)

IW. A bit wiped.
6 PM

Running 1:57 intensity: (14 @2) + (2 @3) + (4 @4) + (1:37 @5) 0.24 mi (8:05 / mi)
ahr:157 max:171 shoes: New Balance 1080 (6) (9)

Work to EIS.

Strength & conditioning 32:48 intensity: (32:41 @2) + (7 @3)
ahr:89 max:130 shoes: New Balance 1080 (6) (9)

Circuits. A bit different this week, did each exercise three times before moving onto the next one. 25 seconds on, 15 seconds off.

Running 35:40 intensity: (30:51 @2) + (4:49 @3) 4.41 mi (8:05 / mi) +107m 7:31 / mi
ahr:121 max:134 shoes: New Balance 1080 (6) (9)

Fron EIS back home.

Sunday Jan 26, 2014 #

10 AM

Running 7:51 intensity: (3:32 @2) + (4:19 @3) 0.99 mi (7:56 / mi) +55m 6:46 / mi
ahr:128 max:139 shoes: Salomon Fellraiser (9)

From the car to the rugby club.

Running 1:19:53 intensity: (12:42 @2) + (41:57 @3) + (24:32 @4) + (42 @5) 9.31 mi (8:35 / mi) +485m 7:23 / mi
ahr:143 max:162 shoes: Salomon Fellraiser (9)

Tigger Tor fell race, 13th place (winner Matthew Roberts 1:14:08)

Well that was pretty horrible, but quite good fun. Got caught out a bit by the pace of the start and was way down as we headed up onto Burbage. It was very very wet everywhere, with mud and bogs and deep puddles on top of deep puddles. Just put my head down and ran, picking my way through the field until I caught up with Steve Bell. He seemed to know all the good micro route choices so I stuck with him and then moved away a bit over the last section towards Houndkirk. Finished at the front of a big pack, but a minute quicker would have put me in the mix of the pack in front which started at 6th place.

Still pretty cautious on the downhill sections given what happened last time I did a fell race, but moving OK on the ups. Managed to stay nice and warm during the race, got the number of layers about right.

Running 6:35 intensity: (3:53 @2) + (2:38 @3) + (4 @4) 0.99 mi (6:39 / mi) +2m 6:37 / mi
ahr:128 max:145 shoes: Salomon Fellraiser (9)

Across the line, turned round, ran back to the car. No hanging around.
5 PM

Running 42:53 [2] 5.7 mi (7:31 / mi)
shoes: Asics Gel Hyperspeed (5) (8.5)

Proper warm down on the treadmill in the gym.

Saturday Jan 25, 2014 #

8 AM

Running 20:31 intensity: (14:10 @2) + (1:05 @3) + (59 @4) + (4:17 @5) 2.69 mi (7:37 / mi) +55m 7:10 / mi
ahr:129 max:182 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:01 intensity: (1:49 @2) + (1:37 @3) + (13:05 @4) + (30 @5) 3.08 mi (5:31 / mi) +46m 5:17 / mi
ahr:148 max:158 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

Very close to that elusive sub-17. After feeling tired and sluggish on the run down, I felt tired and sluggish around the first little loop and was back in 15th place plus as we came past the cafe for the first time. But kept working at it and slowly worked my way through the field. Was very surprised to see the time when I crossed the line, that's a 40 second improvement in two weeks. Maybe I felt so bad on the first little loop because I was running fast!

Running 42:48 intensity: (32:05 @2) + (10:43 @3) 5.56 mi (7:42 / mi) +139m 7:08 / mi
ahr:125 max:138 shoes: Asics Gel Hyperspeed (5) (8.5)

Same route home as last week, but on my own.

Friday Jan 24, 2014 #

7 AM

Running 51:47 intensity: (51:20 @2) + (27 @3) 6.62 mi (7:49 / mi) +146m 7:19 / mi
ahr:114 max:140 shoes: New Balance 1080 (6) (9)

Parks before work.

Thursday Jan 23, 2014 #

7 AM

Running 34:12 intensity: (29:01 @2) + (11 @3) + (11 @4) + (4:49 @5) 4.65 mi (7:22 / mi) +24m 7:15 / mi
ahr:124 max:175 shoes: New Balance 1080 (6) (9)

IW. HR monitor a bit dodgy.
6 PM

Running 35:42 intensity: (24:32 @2) + (4:17 @3) + (52 @4) + (6:01 @5) 4.59 mi (7:46 / mi) +108m 7:15 / mi
ahr:132 max:186 shoes: New Balance 1080 (6) (9)

HFW.

Strength & conditioning 30:00 [3]

Strength work in the gym, and then a sit in the jacuzzi (not included in the time).

Wednesday Jan 22, 2014 #

6 PM

Running 6:15 intensity: (55 @2) + (34 @3) + (1:35 @4) + (3:11 @5) 0.77 mi (8:05 / mi) +11m 7:45 / mi
ahr:149 max:172 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up jog round the back of a partly dismantled Don Valley.

Running 18:38 intensity: (1:38 @2) + (13:10 @3) + (3:50 @4) 3.14 mi (5:56 / mi) +18m 5:50 / mi
ahr:140 max:148 shoes: Asics Gel Hyperspeed (5) (8.5)

1 * tempo loop. That felt pretty tough for that time.

Running 27:25 intensity: (19:22 @2) + (4:14 @3) + (3:21 @4) + (28 @5) 3.53 mi (7:46 / mi) +16m 7:40 / mi
ahr:125 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

To Woodbourne Road and then 4 * 400 in 71 / 73 / 71 / 73. Slow but putting a lot of effort in! Then run back to work.

Tuesday Jan 21, 2014 #

3 PM

Running 1:28:16 intensity: (1:17:01 @2) + (6:06 @3) + (1:09 @4) + (4:00 @5) 11.2 mi (7:53 / mi) +334m 7:13 / mi
ahr:119 max:172 shoes: Salomon Fellraiser (9)

Took the opportunity to run in the daylight, going to move track session back to tomorrow evening. A little jaded after a late ish night and a couple of beers in London, but legs were turning over nicely for the first hour before tiring a bit near the end.

Monday Jan 20, 2014 #

4 PM

Running 54:32 [3] 7.26 mi (7:31 / mi)
shoes: New Balance 1080 (6) (9)

In London. Charing Cross Road to The Mall and then Green Park, Hyde Park, Kensington Gardens and back. Lovely late afternoon run as the sun was setting over the city. Legs not too bad after yesterday.

Sunday Jan 19, 2014 #

8 AM

Running 30:49 intensity: (25:19 @2) + (23 @3) + (34 @4) + (4:33 @5) 3.99 mi (7:43 / mi) +19m 7:36 / mi
ahr:123 max:177 shoes: Asics Gel Hyperspeed (5) (8.5)

Home to Woodbourne Road.

Running 1:24:34 intensity: (35:23 @2) + (22:49 @3) + (26:22 @4) 12.63 mi (6:42 / mi)
ahr:133 max:151 shoes: Asics Gel Hyperspeed (5) (8.5)

10 * 1600m with 400m jog recovery. Aiming for somewhere between half marathon and marathon pace (5.40 to 6.00 mins per mile). Probably was a little cautious on the first few, but wanted to be able to finish stronger rather than slow down. That proved to be the case.

5:51 / 51 / 51 / 49 / 49 / 49 / 47 / 47 / 45 / 40.

On lap one of my ninth rep I had to shout 'track' at Jess Ennis. You would have thought she'd have known better than to warm up in the inside lane. Although to be fair, by that point I wasn't actually going much quicker than her warm up pace!

Happy with that session.
C • oh my god! 3
10 AM

Running 32:03 intensity: (21:26 @2) + (10:37 @3) 3.88 mi (8:15 / mi) +98m 7:39 / mi
ahr:126 max:137 shoes: Asics Gel Hyperspeed (5) (8.5)

Plod home. Starting to stiffen up a little bit.

Saturday Jan 18, 2014 #

8 AM

Running 18:29 intensity: (11:12 @2) + (40 @3) + (43 @4) + (5:54 @5) 2.39 mi (7:44 / mi) +50m 7:16 / mi
ahr:132 max:176 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:19 intensity: (52 @2) + (1:01 @3) + (15:12 @4) + (14 @5) 3.06 mi (5:40 / mi) +60m 5:20 / mi
ahr:147 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 4th place (parkrun number 99, will get the century next week).

That was better, good to make some progress, knock 20 seconds off last week and feel like I was moving a bit quicker. Stuck with a strong running Craig on the first lap, and then when I could sense him tiring a little at the start of the second lap I pushed on up the climb and got a gap. Sneaked past Joe Fowler on the last little loop by getting a better line through the back markers.

Running 42:01 intensity: (34:09 @2) + (7:52 @3) 5.4 mi (7:47 / mi) +128m 7:15 / mi
ahr:123 max:139 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home. With Craig up the parks and into Broomhill, then on my own down to the University, Hanover Way and Cemetery Road.

Friday Jan 17, 2014 #

7 AM

Running 49:46 intensity: (32:46 @2) + (12:29 @3) + (36 @4) + (3:55 @5) 6.62 mi (7:31 / mi) +152m 7:01 / mi
ahr:127 max:173 shoes: New Balance 1080 (6) (9)

Up the parks before work. Met Al at Forge Dam on the way back down and ran with him to Hunters Bar. That helped me pick the pace up a little.
12 PM

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

Squats: 2 * 10 * 60kg, 2 * 10 * 65kg
Split squats: 3 * 10 * 30kg
Cleans: 4 * 10 * 35kg

Increased the weights slightly today.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Thursday Jan 16, 2014 #

6 PM

Running 52:17 intensity: (6:04 @2) + (32:13 @3) + (13:44 @4) + (16 @5) 8.01 mi (6:32 / mi) +156m 6:09 / mi
ahr:140 max:156 shoes: New Balance 1080 (6) (9)

Tempo loop.

26/11/13: 32.06 / 19.23 : 51.29
16/1/13: 32.43 / 19.33 : 52.17

A bit disappointed to be slower as thought I was moving well on the climb up Dore Road. Mile splits indicate I was towards the top, but not at the bottom. About 30 seconds also lost in the first few miles along Abbeydale Road, perhaps from traffic dodging. Good session nonetheless.

Running 8:50 intensity: (5:50 @2) + (3:00 @3) 1.07 mi (8:17 / mi) +36m 7:30 / mi
ahr:124 max:134 shoes: New Balance 1080 (6) (9)

Lap of the block to warm down.

Wednesday Jan 15, 2014 #

7 PM

Running 35:32 intensity: (27:44 @2) + (3:52 @3) + (45 @4) + (3:11 @5) 4.64 mi (7:39 / mi) +120m 7:05 / mi
ahr:126 max:172 (rest day) shoes: New Balance 1080 (6) (9)

Tired tonight. Track took a lot out of me. Just went for a short leg stretch.

Tuesday Jan 14, 2014 #

5 PM

Running 29:17 intensity: (28:59 @2) + (18 @3) 3.9 mi (7:31 / mi) +23m 7:23 / mi
ahr:113 max:140 shoes: Asics Gel Hyperspeed (5) (8.5)

Home to Woodbourne Road.

Running 28:51 intensity: (9:20 @2) + (3:38 @3) + (15:17 @4) + (36 @5) 3.95 mi (7:18 / mi)
ahr:134 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Track session. 5 * 1200m off 6 minutes. 4.00, 4.00, 4.00, 3.59, 3.58. Solid, not quick, but also not as bad as I'd feared. Trying and failing to keep up with Craig.

Running 32:13 intensity: (28:07 @2) + (4:06 @3) 3.89 mi (8:17 / mi) +98m 7:41 / mi
ahr:124 max:139 shoes: Asics Gel Hyperspeed (5) (8.5)

Home from track. Slow and tired.

Monday Jan 13, 2014 #

5 PM

Running 32:55 intensity: (25:08 @2) + (53 @3) + (1:43 @4) + (5:11 @5) 4.44 mi (7:24 / mi) +29m 7:16 / mi
ahr:127 max:170 shoes: New Balance 1080 (6) (9)

Home to EIS.

Strength & conditioning 40:45 intensity: (38:38 @2) + (2:07 @3)
ahr:103 max:136 shoes: New Balance 1080 (6) (9)

Circuits.

Running 36:08 intensity: (35:03 @2) + (1:05 @3) 4.42 mi (8:11 / mi) +119m 7:33 / mi
ahr:121 max:135 shoes: New Balance 1080 (6) (9)

Home from EIS. Slow and tired.

Sunday Jan 12, 2014 #

9 AM

Running 3:27:54 intensity: (2:28:23 @2) + (59:15 @3) + (16 @4) 23.8 mi (8:44 / mi) +822m 7:53 / mi
ahr:124 max:150 shoes: Salomon Fellraiser (9)

Started off with the same route as last week all the way to the bottom of Eccy Woods. But today, instead of turning left and coming back along Abbeydale Road, I turned right and picked up the Round Sheffield Walk route and followed that all the way back home.

Dressed nice and snug, with my proper winter gloves, and was regretting this as I overheated up the parks. But as with last week, when I started up to Stanegde Pole the wind picked up and it was pretty chilly. It was frozen and icy along the edge and onto Burbage so I was having to be careful making it a bit of a slog in this section. Got going again along the Roman Road and down Limb Valley.

Started to tire a bit as I hit Graves Park, but was still moving reasonably well. Just kept a good rhythm up all the way home.

Today's run was fuelled by 4 jelly babies and 300ml of coke.

Saturday Jan 11, 2014 #

8 AM

Running 16:10 intensity: (9:19 @2) + (37 @3) + (26 @4) + (5:48 @5) 2.08 mi (7:46 / mi) +42m 7:18 / mi
ahr:137 max:178 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:39 intensity: (53 @2) + (44 @3) + (16:02 @4) 3.05 mi (5:48 / mi) +52m 5:30 / mi
ahr:147 max:153 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 6th place.

Massive turnout today, perhaps as a result of the front page article in this weeks Sheffield Telegraph. Ran pretty much the same time as last week, was hoping it was going to be quicker because I felt like I was running faster. Conditions were pretty poor, it started raining heavily about a minute before the start and carried on throughout the race, so running up through the park into the wind and driving rain wasn't too pleasant.

Running 34:51 intensity: (27:50 @2) + (7:01 @3) 4.35 mi (8:01 / mi) +143m 7:17 / mi
ahr:121 max:137 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home. With Tom back to his house in Fulwood, then the rest on my own.

Friday Jan 10, 2014 #

12 PM

Strength & conditioning 30:00 [3]

Squats: 4 * 10 * 60kg
Split squats: 3 * 10 * 20kg (just the olympic bar)
Cleans: 4 * 10 * 30kg
6 PM

Running 50:20 intensity: (42:54 @2) + (7:26 @3) 6.34 mi (7:56 / mi) +280m 6:59 / mi
ahr:124 max:134 shoes: New Balance 1080 (5) (9)

Basically the exact replica of last Friday: Headlamp run up the parks. After waiting all day, it decided to rain just as I set off.

Thursday Jan 9, 2014 #

5 PM

Running 50:00 intensity: (8:35 @2) + (33:11 @3) + (7:48 @4) + (26 @5) 7.65 mi (6:32 / mi)
ahr:130 max:160 shoes: Asics Gel Hyperspeed (5) (8.5)

5 mins warm up then 10 * 3 minutes at marathon pace with 1 minute recovery on the treadmill in the gym. The RPE feels way higher indoors, and sweated what felt like half my bodyweight. They actually started to feel easier towards the end.

Wednesday Jan 8, 2014 #

5 PM

Strength & conditioning 30:00 [3]

Core and stretching.
6 PM

Running 1:00:27 intensity: (50:13 @2) + (10:14 @3) 8.11 mi (7:27 / mi) +162m 7:01 / mi
ahr:124 max:137 shoes: New Balance 1080 (5) (9)

On the roads in the gradually increasing rain. Once again, after being dry all day, it pretty much started as I left the house.
C • Feeling your pain 1

Tuesday Jan 7, 2014 #

7 AM

Running 35:13 intensity: (27:36 @2) + (5:12 @3) + (1:20 @4) + (1:05 @5) 4.59 mi (7:40 / mi) +16m 7:35 / mi
ahr:123 max:168 shoes: New Balance 1080 (6) (9)

IW. Ouch DOMS.
6 PM

Running 1:02:22 intensity: (31:00 @2) + (26:38 @3) + (1:27 @4) + (3:17 @5) 7.81 mi (7:59 / mi) +187m 7:26 / mi
ahr:131 max:169 shoes: New Balance 1080 (6) (9)

Still feeling a bit broken from the last three days of training, so wimped out of track and took a slightly longer route home instead. Another excuse is that I was pushed for time as off out for Em's birthday. But basically I need to very quickly MTFU and get some proper interval sessions in the bag.
C • Track 3

Monday Jan 6, 2014 #

7 AM

Running 34:41 intensity: (26:21 @2) + (4:22 @3) + (44 @4) + (3:14 @5) 4.63 mi (7:29 / mi) +27m 7:21 / mi
ahr:126 max:172 shoes: New Balance 1080 (6) (9)

IW. Ran a small section with Andy C and had to put in a bit of effort to keep up with him just cruising. Then he peeled off to work and I could slow down again.
12 PM

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

Squats: 4 * 10 * 60kg
Split squats: 3 * 10 * 20kg (just the olympic bar)
Cleans: 4 * 10 * 30kg

Going to have DOMS tomorrow.
6 PM

Running 1:52 intensity: (1:23 @2) + (29 @3) 0.25 mi (7:23 / mi)
ahr:116 max:141 shoes: New Balance 1080 (6) (9)

Work to EIS.

Strength & conditioning 37:38 intensity: (30:08 @2) + (7:30 @3)
ahr:113 max:143 shoes: New Balance 1080 (6) (9)

Circuit training. Slightly different to last time, with exercises in groups of three. Two strength / core and one CV. In pairs, did one of the strength / core each, then swapped, then did the CV together.

Going to have double DOMS tomorrow.

Running 36:37 intensity: (20:36 @2) + (16:01 @3) 4.46 mi (8:13 / mi) +116m 7:36 / mi
ahr:127 max:140 shoes: New Balance 1080 (6) (9)

HFW.

Sunday Jan 5, 2014 #

9 AM

Running 2:38:47 intensity: (1:51:33 @2) + (46:15 @3) + (59 @4) 19.06 mi (8:20 / mi) +563m 7:38 / mi
ahr:125 max:147 shoes: Salomon Fellraiser (9)

First long run of the year, and rather enjoyable it was too. Up the parks, Fulwood Lane, Stanedge Pole, Stanage Edge, Burbage Bridge, Roman Road, Lady Cannings, Limb Valley, Eccy Road and Abbeydale Road. In true marathon training style, I tried to pick the pace up from the top of Limb Valley, and then managed a couple of 6.30 miles on the road at the end with tired legs. Met Andy Thake in Limb Valley so stopped and had a quick chat with him. Thought I was overdressed at the start with a thermal and long-sleeved top, but it was quite windy and cold up on the edge. Quite muddy as well. Now looking forward to an afternoon at the cinema watching a couple of films.

Saturday Jan 4, 2014 #

8 AM

Running 18:17 intensity: (12:46 @2) + (2:34 @3) + (1:54 @4) + (1:03 @5) 2.37 mi (7:43 / mi) +30m 7:25 / mi
ahr:129 max:163 shoes: New Balance 1080 (5) (9)

Down to parkrun. At least the rain had stopped.

Running 17:37 intensity: (1:02 @2) + (1:13 @3) + (14:50 @4) + (32 @5) 3.04 mi (5:47 / mi) +47m 5:31 / mi
ahr:148 max:160 shoes: New Balance 1080 (5) (9)

Sheffield Hallam parkrun, 5th place.

An improvement on last week, which is good. Still a lot of work needed to get back down to around 17 minutes. Good to see some faces I've not seen for a while - Scott Wilson and Tom Beautyman.

Running 35:03 intensity: (18:06 @2) + (16:57 @3) 4.42 mi (7:56 / mi) +92m 7:27 / mi
ahr:129 max:143 shoes: New Balance 1080 (5) (9)

To Forge Dam and then back with Scott and Tom. Nice to have company.

Friday Jan 3, 2014 #

6 PM

Running 50:08 intensity: (32:00 @2) + (11:00 @3) + (21 @4) + (6:47 @5) 6.57 mi (7:38 / mi) +145m 7:08 / mi
ahr:132 max:193

Headlamp run up the parks. After waiting all day, it decided to rain just as I set off so going up was a little bit unpleasant into the wind. But it eased off as I turned round and coming back was enjoyable.

Thursday Jan 2, 2014 #

7 AM

Running 34:10 intensity: (30:53 @2) + (3:17 @3) 4.59 mi (7:27 / mi) +17m 7:22 / mi
ahr:119 max:142 shoes: New Balance 1080 (6) (9)

IW.
5 PM

Running 1:12:11 intensity: (39:06 @2) + (17:45 @3) + (15:20 @4) 9.87 mi (7:19 / mi) +241m 6:48 / mi
ahr:131 max:149 shoes: New Balance 1080 (6) (9)

HFW, dropped off bag and picked up new headlamp. Then a tempo from junction of Psalter Lane and Junction Road, down to Hunters Bar, up the parks to just below Forge Dam and then back to Hunters Bar. Felt like I was working hard and going quickly, pace and HR suggest otherwise!

6.25 miles, 27.36, av. pace 6.30, HR 143 av / 149 max.

Wednesday Jan 1, 2014 #

11 AM

Running 48:52 intensity: (16:10 @2) + (24:08 @3) + (3:10 @4) + (5:24 @5) 6.58 mi (7:26 / mi) +159m 6:55 / mi
ahr:135 max:177 shoes: New Balance 1080 (5) (9)

Woke up feeling a little bit coldy, so dropped in an easy day. That also worked out well given how horrible the weather is. The rain got heavier, the wind got stronger, and the temperature got colder as I ran. Was starting to get a bit cold by the end, so probably judged it about right. Just followed my nose and ran a loop but never getting that far from home.

Happy New Year!

Strength & conditioning 15:00 [3]

Core work.

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