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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Running40 36:08:40 290.67(7:28) 467.79(4:38) 6309
  Strength & conditioning8 3:25:00
  Total47 39:33:40 290.67 467.79 6309

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Thursday Jul 31, 2014 #

8 AM

Running 2:20:05 intensity: (1:53:06 @2) + (26:59 @3) 18.76 mi (7:28 / mi) +482m 6:55 / mi
ahr:123 max:138 shoes: New Balance 1080 (7) (9)

Sunday long run, but on a Thursday. Due to other things going on at the weekend, this was the best time to fit in my long run. Could feel yesterday's hill reps at the start, but once going the legs were ticking over nicely. Ran quite a hilly route with long climbs from Totley to Owler Bar, and through Dore to the top of Long Line. Stiffening up over the last three or four miles, but moving OK.

Wednesday Jul 30, 2014 #

4 PM

Running 1:01:30 intensity: (44:35 @2) + (8:04 @3) + (8:51 @4) 8.17 mi (7:31 / mi) +332m 6:41 / mi
ahr:123 max:152 shoes: New Balance 1080 (7) (9)

Hutcliffe Wood hills.

Five reps today, and the Strava CR. Makes a difference running them later in the day rather than first thing, although I did feel a bit ill at the start.

2.41, 2.41, 2.42, 2.40, 2.38.

Tuesday Jul 29, 2014 #

7 AM

Running 59:59 intensity: (57:49 @2) + (2:10 @3) 6.53 mi (9:11 / mi) +268m 8:08 / mi
ahr:107 max:134 shoes: Salomon Fellraiser (9)

Up to Potter Tarn from Bowston. I really like this run, and as I reached the top of the hill the mist was burning off and the Lake District was appearing before me. Nice. Garmin died before the end so total time and distance an estimate.

Monday Jul 28, 2014 #

8 AM

Running 54:38 intensity: (53:09 @2) + (1:02 @3) + (27 @4) 7.36 mi (7:26 / mi) +57m 7:15 / mi
ahr:114 max:146 shoes: New Balance 1080 (7) (9)

An explore from the hotel. Eventually ended up in Tatton Park but that was after a bit of looping around trying to find the entrance so had to turn back before covering much of the park.

Sunday Jul 27, 2014 #

8 AM

Running 2:03:20 intensity: (1:45:21 @2) + (17:08 @3) + (51 @4) 15.35 mi (8:02 / mi) +591m 7:11 / mi
ahr:122 max:147 shoes: New Balance 1080 (7) (9)

Round Sheffield route. Shan'e Trail Rush race was on so as I left my house I picked up the tail of the 8.15 wave and then overtook runners until I was at the front of the wave. Ran with a guy from the North East down through Limb Valley and Eccy Woods, but as soon as we hit the steps after Dore station he dropped back. Had a quick chat with Oli and Shane in Graves Park. Was hoping to see Winskill but was disappointed.

Saturday Jul 26, 2014 #

8 AM

Running 22:40 intensity: (20:21 @2) + (2:19 @3) 2.81 mi (8:05 / mi) +143m 6:58 / mi
ahr:120 max:134 shoes: New Balance 1080 (7) (9)

Home to Graves Park. Mostly uphill.

Running 18:19 intensity: (1:33 @2) + (3:42 @3) + (13:04 @4) 3.13 mi (5:51 / mi) +54m 5:34 / mi
ahr:145 max:152 shoes: New Balance 1080 (7) (9)

Graves parkrun, 1st place.

Into the lead straight away, got challenged towards the end of the first lap and over the downhill section at the start of the second lap. Tried to push on up the hill and dropped the other runner to finish 20 seconds ahead. Quicker than when I ran here this time last year.

Running 34:56 intensity: (33:14 @2) + (1:42 @3) 4.54 mi (7:42 / mi) +73m 7:20 / mi
ahr:119 max:132 shoes: New Balance 1080 (7) (9)

Lap of the park and then home.
10 AM

Strength & conditioning 25:00 [3]

Some work in the gym and then 20 laps in the pool.

Friday Jul 25, 2014 #

7 AM

Running 51:35 intensity: (28:29 @2) + (7:08 @3) + (15:58 @4) 7.23 mi (7:08 / mi) +30m 7:03 / mi
ahr:129 max:153 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to Woodbourne Road and then 8 * 800m with 200m recovery (50m walk / 150m jog). It was pretty warm so I got my white flabby baps out. Luckily nobody else was around to see them. Got the session done and earnt my sausage butty for breakfast.

2.41, 2.40, 2.41, 2.40, 2.41, 2.40, 2.40, 2.40.

Jog back to work after.
C • I'm starting work next week... 2
5 PM

Strength & conditioning 20:00 [3]

40 lengths in the pool. Nice and cool.

Thursday Jul 24, 2014 #

7 AM

Running 28:48 [2] 3.84 mi (7:30 / mi) +38m 7:17 / mi
ahr:111 max:128 shoes: New Balance 1080 (7) (9)

Home to Woodbourne Road.

Running 21:09 intensity: (20:17 @2) + (52 @3) 1.48 mi (14:20 / mi) +2m 14:16 / mi
ahr:106 max:140 shoes: New Balance 1080 (7) (9)

Drills and 2*150m wind-ups.

Running 8:18 [2] 1.07 mi (7:47 / mi) +1m 7:46 / mi
ahr:113 max:128 shoes: New Balance 1080 (7) (9)

Onto work.
6 PM

Running 34:04 intensity: (22:03 @2) + (12:01 @3) 4.68 mi (7:17 / mi) +118m 6:45 / mi
ahr:124 max:139 shoes: New Balance 1080 (7) (9)

HFW.

Wednesday Jul 23, 2014 #

7 AM

Running 33:34 [2] 4.66 mi (7:12 / mi) +27m 7:04 / mi
ahr:114 max:129 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 33:01 intensity: (18:42 @2) + (14:19 @3) 4.61 mi (7:09 / mi) +117m 6:38 / mi
ahr:127 max:141 shoes: New Balance 1080 (7) (9)

HFW.

Tuesday Jul 22, 2014 #

7 AM

Running 40:50 [3] 5.5 mi (7:25 / mi)
shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Garmin dead.
6 PM

Running 51:09 intensity: (25:46 @2) + (9:00 @3) + (16:17 @4) + (6 @5) 7.44 mi (6:52 / mi) +206m 6:20 / mi
ahr:133 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Strava segment fartlek. Planned a route which took in five strava segments and then ran each of them as a rep. The times were:

2.37 (2nd place)
3.40 (segment not matched)
2.46 (2nd place)
4.37 (2nd place)
5.01 (CR)

That was quite good fun. Think I'll do it again.

Monday Jul 21, 2014 #

7 AM

Running 40:59 intensity: (40:47 @2) + (12 @3) 5.49 mi (7:28 / mi) +124m 6:58 / mi
ahr:116 max:131 shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Just managed to drag myself out of bed for this.

Sunday Jul 20, 2014 #

4 PM

Running 48:13 intensity: (45:06 @2) + (1:48 @3) + (1:19 @4) 6.57 mi (7:20 / mi) +148m 6:51 / mi
ahr:122 max:148 shoes: New Balance 1080 (7) (9)

Parks. Trying to ease the hangover.

Saturday Jul 19, 2014 #

8 AM

Running 37:37 [2] 5.04 mi (7:28 / mi) +76m 7:08 / mi
ahr:116 max:126 shoes: New Balance 1080 (7) (9)

Out and back along Abbeydale Road.

Running 6:14 [2] 0.81 mi (7:42 / mi) +19m 7:10 / mi
ahr:112 max:123 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:50 intensity: (3:55 @2) + (7:25 @3) + (6:30 @4) 3.03 mi (5:53 / mi) +53m 5:35 / mi
ahr:142 max:149 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkun, 3rd place.

A very wet and warm one. At tempo pace today. Not enjoying the heat.

Running 15:30 [2] 1.97 mi (7:52 / mi) +41m 7:24 / mi
ahr:119 max:126 shoes: Asics Gel Hyperspeed (5) (8.5)

A lap of the park with Martin then home.

Friday Jul 18, 2014 #

7 AM

Running 33:54 intensity: (33:46 @2) + (8 @3) 4.62 mi (7:20 / mi) +27m 7:12 / mi
ahr:116 max:130 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 1:13:07 intensity: (31:06 @2) + (41:46 @3) + (15 @4) 10.12 mi (7:14 / mi) +242m 6:44 / mi
ahr:130 max:145 shoes: New Balance 1080 (7) (9)

HFW then Abbey Lane loop. Hot work.

Thursday Jul 17, 2014 #

7 AM

Running 51:49 intensity: (34:59 @2) + (10:17 @3) + (6:33 @4) 6.8 mi (7:37 / mi) +254m 6:50 / mi
ahr:123 max:150 shoes: New Balance 1080 (7) (9)

Hutcliffe Hills. 4 reps again, but started slightly further back which extended each one by c.20 seconds.

3.47, 3.46, 3.46, 3.44.

Wednesday Jul 16, 2014 #

7 AM

Running 50:50 intensity: (49:24 @2) + (1:26 @3) 6.61 mi (7:41 / mi) +150m 7:11 / mi
ahr:118 max:132 shoes: New Balance 1080 (7) (9)

Parks. Laboured.
6 PM

Strength & conditioning 45:00 [3]

Core work, gym circuit and 2 * 10 lengths in the pool.

Tuesday Jul 15, 2014 #

7 AM

Running 40:16 intensity: (33:20 @2) + (6:56 @3) 5.53 mi (7:17 / mi) +123m 6:48 / mi
ahr:119 max:133 shoes: New Balance 1080 (7) (9)

Abbey Lane loop.
6 PM

Running 5:30 [2] 0.77 mi (7:09 / mi) +5m 7:00 / mi
ahr:111 max:123 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up.

Running 41:41 intensity: (14:09 @2) + (6:25 @3) + (21:07 @4) 6.02 mi (6:55 / mi) +1m 6:55 / mi
ahr:135 max:154 shoes: Asics Gel Hyperspeed (5) (8.5)

Ouch. A tough re-introduction to track. 8 * 1k with 100 walk / 100 jog recovery up at Chaucer. Hard work. Managed to hold the times OK.

3.24 / 3.24 / 3.24 / 3.24 / 3.24 / 3.23 / 3.23 / 3.19

Running 6:42 [2] 0.78 mi (8:36 / mi) +5m 8:25 / mi
ahr:119 max:126 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm down. A bit broken.

Monday Jul 14, 2014 #

7 AM

Running 33:52 [2] 4.63 mi (7:19 / mi) +27m 7:11 / mi
ahr:111 max:125 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 34:06 intensity: (28:48 @2) + (5:18 @3) 4.57 mi (7:28 / mi) +118m 6:54 / mi
ahr:120 max:133 shoes: New Balance 1080 (7) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

A circuit in the gym and then 2 * 10 lengths in the pool.

Sunday Jul 13, 2014 #

8 AM

Running 1:49:05 intensity: (1:41:44 @2) + (7:21 @3) 15.01 mi (7:16 / mi) +218m 6:57 / mi
ahr:123 max:133 shoes: Asics Gel Hyperspeed (5) (8.5)

And so it starts again. First longer marathon training road run. Only 15 miles this week as a tester for the legs. Running OK, but tiring by the end, not run long on the roads for a while.

Bit of a convoluted route to try and avoid too many hills, but that wasn't overly successful. Very warm and muggy. HR indicates it was a pretty easy pace, but tried to keep things moving without pushing too hard.

Saturday Jul 12, 2014 #

8 AM

Running 21:14 [2] 2.84 mi (7:29 / mi) +65m 6:59 / mi
ahr:115 max:128 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:21 intensity: (1:38 @2) + (1:11 @3) + (14:24 @4) + (8 @5) 3.06 mi (5:40 / mi) +41m 5:27 / mi
ahr:148 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

It was the fourth anniversary today, so to mark the occasion the course was run in reverse. It seemed to work better this way round as when you were lapping runners it was down through the park where the path was wider. Nice improvement on last week, running better.

Running 32:17 intensity: (23:09 @2) + (9:08 @3) 3.9 mi (8:17 / mi) +97m 7:41 / mi
ahr:123 max:134 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm down with Will.
10 AM

Strength & conditioning 20:00 [3]

Into the gym for some stretching and light weights, then a swim and jacuzzi. I should do this a lot more after running.

Friday Jul 11, 2014 #

7 AM

Running 49:30 intensity: (47:26 @2) + (1:39 @3) + (25 @4) 6.57 mi (7:32 / mi) +152m 7:02 / mi
ahr:117 max:150 shoes: New Balance 1080 (7) (9)

Parks.

Thursday Jul 10, 2014 #

7 AM

Running 33:21 intensity: (33:01 @2) + (20 @3) 4.66 mi (7:09 / mi) +26m 7:02 / mi
ahr:118 max:131 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 29:58 intensity: (22:53 @2) + (7:05 @3) 4.06 mi (7:23 / mi) +111m 6:48 / mi
ahr:123 max:138 shoes: New Balance 1080 (7) (9)

HFW until I met Emma then walked the last bit with her.

Running 4:37 [2] 0.62 mi (7:30 / mi) +5m 7:19 / mi
ahr:117 max:127 shoes: New Balance 1080 (7) (9)

A lap of the block to determine which of our routes was shorted. They were actually both the same.
6 PM

Strength & conditioning 20:00 [3]

Stretching.

Wednesday Jul 9, 2014 #

7 AM

Running 50:01 intensity: (26:27 @2) + (13:08 @3) + (6:55 @4) + (3:31 @5) 6.57 mi (7:37 / mi) +242m 6:50 / mi
ahr:131 max:176 shoes: New Balance 1080 (7) (9)

Hutcliffe Hills.

Ran out to the bottom of Hutcliffe Wood Road and then four reps from the junction to Dalewood Avenue.

2.39
2.35
2.36
2.29 (racing and beating a bike)

Good session. Will build the number of reps.

Tuesday Jul 8, 2014 #

7 AM

Running 33:54 intensity: (27:42 @2) + (6:12 @3) 4.61 mi (7:21 / mi) +30m 7:12 / mi
ahr:119 max:135 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 33:34 intensity: (26:25 @2) + (7:09 @3) 4.59 mi (7:19 / mi) +119m 6:46 / mi
ahr:123 max:136 shoes: New Balance 1080 (7) (9)

HFW.
9 PM

Strength & conditioning 20:00 [3]

Stretching while watching Germany score five goals against Brazil.

Monday Jul 7, 2014 #

7 AM

Running 34:05 intensity: (32:02 @2) + (2:03 @3) 4.64 mi (7:21 / mi) +29m 7:12 / mi
ahr:119 max:132 shoes: New Balance 1080 (7) (9)

IW. Helped ease the (only minor) hangover.
6 PM

Running 34:30 intensity: (27:11 @2) + (7:19 @3) 4.6 mi (7:30 / mi) +118m 6:57 / mi
ahr:124 max:137 shoes: New Balance 1080 (7) (9)

HFW.

Sunday Jul 6, 2014 #

7 AM

Running 1:20:17 intensity: (1:09:17 @2) + (11:00 @3) 10.15 mi (7:55 / mi) +352m 7:09 / mi
ahr:118 max:141 shoes: New Balance 1080 (7) (9)

Up and out nice and early before heading out to our office on the finish line to watch T de F. Actually feeling a bit better running today.

Then an amazing day soaking up the atmosphere of the race, bluffing our way onto the finish straight, loitering behind the ITV studio to get on TV, inviting David Millar back to our party and eating and drinking. We should do this every year.

Saturday Jul 5, 2014 #

8 AM

Running 43:11 intensity: (32:01 @2) + (11:10 @3) 5.82 mi (7:25 / mi) +139m 6:54 / mi
ahr:123 max:138 shoes: New Balance 1080 (7) (9)

Abbey Lane loop before parkrun as no time to run after.

Running 17:56 intensity: (2:43 @2) + (1:41 @3) + (12:19 @4) + (1:13 @5) 3.06 mi (5:52 / mi) +46m 5:36 / mi
ahr:148 max:156 shoes: New Balance 1080 (7) (9)

Sheffield Hallam parkrun, 10th place.

Awful. Really not sure what's going on with my running at the minute. I'm hoping that if I keep plugging away I'll start to turn the corner. Maybe some tiredness lingering from the previous two weekends races.

Running 5:57 intensity: (2:48 @2) + (3:09 @3) 0.8 mi (7:28 / mi) +25m 6:48 / mi
ahr:130 max:141 shoes: New Balance 1080 (7) (9)

Straight home from parkrun. Slightly randomly bumped into Roger Goddard.

Friday Jul 4, 2014 #

7 AM

Running 55:50 intensity: (49:07 @2) + (6:43 @3) 7.29 mi (7:40 / mi) +193m 7:05 / mi
ahr:121 max:138 shoes: New Balance 1080 (7) (9)

Extended parks.

Thursday Jul 3, 2014 #

7 AM

Running 41:05 intensity: (33:49 @2) + (7:16 @3) 5.48 mi (7:29 / mi) +124m 7:00 / mi
ahr:122 max:136 shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Legs feeling better after day off.
6 PM

Running 34:10 intensity: (9:12 @2) + (22:19 @3) + (2:39 @4) 5.26 mi (6:30 / mi) +80m 6:12 / mi
ahr:134 max:147

Down to the bottom of Sheldon Road and then a 4 mile tempo out and back along Abbeydale Road.

Out: 13.00
Back: 11.46
Total: 24.46

Feeling depressingly unfit.

Strength & conditioning 25:00 [3]

Into the gym for some strength work.

Wednesday Jul 2, 2014 #

Note
(rest day)

Tuesday Jul 1, 2014 #

7 AM

Running 50:42 intensity: (44:22 @2) + (3:12 @3) + (9 @4) + (2:59 @5) 6.56 mi (7:44 / mi) +145m 7:14 / mi
ahr:125 max:182 shoes: New Balance 1080 (7) (9)

Up the parks with a brief stop to talk with Paul.

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