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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running32 30:36:31 233.09(7:53) 375.13(4:54) 5795
  Strength & conditioning5 2:40:00
  Total37 33:16:31 233.09 375.13 5795

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Wednesday Dec 31, 2014 #

8 AM

Running 1:15:23 intensity: (34:14 @2) + (27:20 @3) + (13:49 @4) 9.31 mi (8:06 / mi) +213m 7:34 / mi
ahr:132 max:154 shoes: Salomon Fellraiser (9)

Golf course intervals.

Don't often get the chance to do a session like this! Ran out to Beauchief golf course and ran intervals from tee to green, with jog recovery to the next tee. Further and tougher than I thought with more ups than I remember from playing the course.
10 AM

Strength & conditioning 35:00 [3]

Weights, core and stretching in the gym. My new iPod shuffle is going to make these sessions more bearable.

Tuesday Dec 30, 2014 #

8 AM

Running 1:34:20 intensity: (1:21:40 @2) + (12:40 @3) 10.97 mi (8:36 / mi) +346m 7:50 / mi
ahr:120 max:138 shoes: Salomon Fellraiser (9)

Ran part of the RSR in reverse as far as Dore Station before coming back along Abbeydale Road. Very slippy and slow going in places. Cough seems to have gone and my chest is clear, but still snotty and got a bit of a sinus type headache.

Monday Dec 29, 2014 #

8 AM

Running 52:13 intensity: (33:28 @2) + (17:10 @3) + (1:35 @4) 6.56 mi (7:58 / mi) +62m 7:44 / mi
ahr:127 max:146 shoes: Salomon Fellraiser (9)

The start of 'Operation Lose Christmas Weight'. Pyramid session of 1, 2, 3, 4, 4, 3, 2, 1 around the field in Endcliffe Park with 1 minute between each effort. It was tough going, deep snow along the top, compacted slippy snow on the up slope. Just tried to keep going.
4 PM

Strength & conditioning 45:00 [3]

Started off with some weights in the gym (an early start to one of my New Year's resolutions to make much better use of this facility in 2015) then back home for core and stretching.

Sunday Dec 28, 2014 #

9 AM

Running 1:48:08 intensity: (1:32:44 @2) + (15:24 @3) 12.48 mi (8:40 / mi) +387m 7:54 / mi
ahr:120 max:139 shoes: Salomon Fellraiser (9)

Went out to run in the snow but spent most of the time trying not to fall over on the ice. Headed up the parks, then across Burbage Mines, round the back of Lady Canning's, down Limb Valley and through Eccy Woods before finishing along Abbeydale Road. Took until the top of the parks to find any proper snow. Cracking day and amazing views from up at the top.

Saturday Dec 27, 2014 #

8 AM

Running 1:19:27 intensity: (1:14:30 @2) + (4:38 @3) + (19 @4) 9.19 mi (8:39 / mi) +276m 7:54 / mi
ahr:120 max:147 shoes: Asics DS Trainer 19 (8.5)

Got slightly caught out by the snow, but were planning on spending the night at Emma's Mum's house in Norton anyway so just hunkered down. Ran back to our house from there this morning to change my shoes, then ran back to dig out Emma's car and drive her back (luckily we hadn't taken my car otherwise we would have been walking home). The snow was so deep in Graves Park, and I was the first person through. Great fun.

Friday Dec 26, 2014 #

9 AM

Running 59:54 intensity: (44:58 @2) + (14:56 @3) 8.15 mi (7:21 / mi) +160m 6:55 / mi
ahr:123 max:136 shoes: New Balance 1080 (8) (9)

Considering all the food and alcohol consumed yesterday, I felt remarkably spritely on this run. Probably the best I've felt running for quite a while. Although still pretty snotty which is becoming annoying.

Thursday Dec 25, 2014 #

7 AM

Running 56:21 intensity: (32:10 @2) + (24:11 @3) 7.21 mi (7:49 / mi) +188m 7:14 / mi
ahr:127 max:144 shoes: Scott Trabuco (9)

Christmas Day run with my brother and Paul. Ben also arrived at Hunters Bar as we met so he joined us on the route up the parks as well. Broke through 3,000 miles for the year somewhere near the top of Endcliffe Park. Cold still lingering.

Tuesday Dec 23, 2014 #

7 AM

Running 41:46 intensity: (26:39 @2) + (14:59 @3) + (8 @4) 5.51 mi (7:35 / mi) +135m 7:03 / mi
ahr:126 max:149 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.

Monday Dec 22, 2014 #

2 PM

Running 39:18 intensity: (35:08 @2) + (4:10 @3) 5.27 mi (7:27 / mi) +121m 6:57 / mi
ahr:121 max:136 shoes: New Balance 1080 (8) (9)

Plod up to Forge Dam.

Sunday Dec 21, 2014 #

9 AM

Running 2:08:40 intensity: (1:10:30 @2) + (56:23 @3) + (1:47 @4) 15.53 mi (8:17 / mi) +593m 7:24 / mi
ahr:128 max:148

Met Craig at Endcliffe Park cafe and took him on the Round Sheffield Route. I didn't realise that it was going to be his longest run, and so it was a pleasure to be present for such an occasion. Cold still improving but not quite 100% and I was ejecting quite a lot of snot. Moving OK if not quickly on the ups, chasing Craig on the downs (just like last week).

That's now 2,988 miles for the year, so I should easily be able to break 3,000 again.

Saturday Dec 20, 2014 #

8 AM

Running 23:42 intensity: (18:20 @2) + (4:13 @3) + (39 @4) + (30 @5) 3.1 mi (7:39 / mi) +68m 7:10 / mi
ahr:126 max:162 shoes: New Balance 1080 (8) (9)

Down to parkrun.

Running 19:07 intensity: (2:25 @2) + (3:29 @3) + (12:58 @4) + (15 @5) 3.09 mi (6:11 / mi) +60m 5:50 / mi
ahr:145 max:155 shoes: New Balance 1080 (8) (9)

Sheffield Hallam parkrun, 19th place.

75% better, 75% effort parkrun. Just wanted to raise the HR a bit and see how my body coped. Feeling much better on waking this morning, and no adverse reaction to the run so far.

Running 33:16 intensity: (9:43 @2) + (23:33 @3) 4.29 mi (7:45 / mi) +104m 7:12 / mi
ahr:133 max:144 shoes: New Balance 1080 (8) (9)

Run home, with Craig to Broomhill.

Friday Dec 19, 2014 #

Note
(rest day)

In London all day.

Thursday Dec 18, 2014 #

7 AM

Running 49:06 intensity: (43:46 @2) + (3:43 @3) + (1:18 @4) + (19 @5) 6.16 mi (7:58 / mi) +133m 7:28 / mi
ahr:123 max:160 shoes: New Balance 1080 (8) (9)

Parks with Paul. He was hungover and I'm still full of cold, so that evened us up nicely.

Wednesday Dec 17, 2014 #

7 AM

Running 43:31 intensity: (29:16 @2) + (8:00 @3) + (30 @4) + (5:45 @5) 5.48 mi (7:56 / mi) +123m 7:25 / mi
ahr:131 max:186 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Cold in full bloom.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Dec 16, 2014 #

7 AM

Running 34:54 intensity: (25:30 @2) + (3:19 @3) + (54 @4) + (5:11 @5) 4.64 mi (7:31 / mi) +39m 7:19 / mi
ahr:128 max:182 shoes: New Balance 1080 (8) (9)

IW. Feeling marginally better.
6 PM

Running 40:32 intensity: (38:47 @2) + (1:45 @3) 5.25 mi (7:44 / mi) +136m 7:09 / mi
ahr:119 max:136 shoes: New Balance 1080 (8) (9)

HFW. Meh.

Monday Dec 15, 2014 #

7 AM

Running 35:32 intensity: (32:49 @2) + (2:43 @3) 4.6 mi (7:44 / mi) +28m 7:35 / mi
ahr:114 max:132 shoes: New Balance 1080 (8) (9)

IW. Under the weather and struggling. Started to feel peaky yesterday afternoon and then the sore throat came on overnight. Think this is the cold that has been threatening for a while, not helped by lots of beer and not enough sleep last week.
6 PM

Running 36:17 intensity: (33:16 @2) + (3:01 @3) 4.63 mi (7:51 / mi) +118m 7:16 / mi
ahr:120 max:132 shoes: New Balance 1080 (8) (9)

HFW. No better, but no worse.

Sunday Dec 14, 2014 #

8 AM

Running 1:59:06 intensity: (1:15:48 @2) + (41:09 @3) + (2:09 @4) 15.24 mi (7:49 / mi) +486m 7:07 / mi
ahr:126 max:149 shoes: Scott Trabuco (9)

Met Craig at Hunters Bar and we struck out for Stanedge Pole. The benign conditions in the parks did not prepare us for the very strong and cold wind once we came out of the trees. It was a struggle into that wind all the way up to the pole, but then we got blown back to Sheffield. My stomach was a bit sore near the end (maybe a bit too much 'eat all you can' buffet last night) and Craig was moving nicely on the downs, especially when he picked it up down the A57. Good run out.

Saturday Dec 13, 2014 #

8 AM

Running 1:11:05 intensity: (1:03:45 @2) + (7:20 @3) 9.06 mi (7:51 / mi) +186m 7:23 / mi
ahr:120 max:137 shoes: Asics DS Trainer 19 (8.5)

Usual warm-up, but met Craig at the top of Endcliffe Park who told me parkrun was cancelled because of the ice. So we had a nice run on a glorious morning instead. Quite glad the parkrun was cancelled, still struggling after a tough week of travelling and partying.

Friday Dec 12, 2014 #

7 AM

Running 36:33 [2] 4.62 mi (7:55 / mi) +27m 7:46 / mi
ahr:115 max:125 shoes: New Balance 1080 (8) (9)

IW. Feeling rather fragile after works Christmas party last night. Thought a run would help, it didn't really. Suffered all day at work.
5 PM

Running 36:52 intensity: (33:47 @2) + (2:01 @3) + (47 @4) + (17 @5) 4.59 mi (8:02 / mi) +117m 7:26 / mi
ahr:122 max:170 shoes: New Balance 1080 (8) (9)

HFW. Still feeling rough.

Thursday Dec 11, 2014 #

7 AM

Running 44:49 intensity: (43:45 @2) + (1:04 @3) 5.67 mi (7:55 / mi) +129m 7:23 / mi
ahr:118 max:131 shoes: Asics DS Trainer 19 (8.5)

Met Paul with the intention of doing a hill session, but neither of us was feeling it so we just went for a run. A bit slushy up on Eccy Road.
5 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Wednesday Dec 10, 2014 #

4 PM

Running 1:01:26 intensity: (42:55 @2) + (18:31 @3) 7.76 mi (7:55 / mi) +276m 7:08 / mi
ahr:124 max:141 shoes: New Balance 1080 (8) (9)

A hilly and slightly convoluted run out to my folks place, via Emma's work to drop off my bag. Met Paul just after dropping my bag off and ran with him for a while. Then battled the last uphill section into the wind on my own.

Monday Dec 8, 2014 #

8 AM

Running 40:23 intensity: (21:19 @2) + (13:58 @3) + (1:45 @4) + (3:21 @5) 5.51 mi (7:20 / mi) +125m 6:51 / mi
ahr:130 max:170 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.

Sunday Dec 7, 2014 #

8 AM

Running 15:41 intensity: (9:58 @2) + (5:43 @3) 1.9 mi (8:15 / mi) +81m 7:17 / mi
ahr:123 max:137 shoes: Asics DS Trainer 19 (8.5)

From Walkley to Percy Pud.

Running 35:33 intensity: (27 @2) + (37 @3) + (34:29 @4) 6.22 mi (5:43 / mi) +90m 5:28 / mi
ahr:150 max:153 shoes: Asics DS Trainer 19 (8.5)

Percy Plod, 35.33, 32nd place.

I had pretty low expectation for today, which I managed to successfully achieve. The aim was something under 36, with sub-35 an outside possibility if it went extremely well. Didn't get carried away at the start and managed to run the return leg well with the wind behind.

1st 5k: 18.20
2nd 5k: 17.13

Felt like I worked hard, but never really hurt myself or went properly into the red. To be fair, my approach was all wrong for that to happen anyway.

Some great Hallamshire runs at the sharp end, especially for Gav with the win.

That was actually a personal worst for 10k, but on the positive side it's my PB as a V35.

Running 14:39 intensity: (10:46 @2) + (3:53 @3) 1.77 mi (8:18 / mi) +69m 7:24 / mi
ahr:119 max:138 shoes: Asics DS Trainer 19 (8.5)

Back to Walkley to collect the car.

Saturday Dec 6, 2014 #

12 PM

Running 42:15 intensity: (23:50 @2) + (18:25 @3) 5.88 mi (7:11 / mi) +168m 6:36 / mi
ahr:126 max:138 shoes: New Balance 1080 (8) (9)

Up the parks to Forge Dam and then back through Fulwood to try and ease my (surprisingly mild) post wedding hangover. Really not looking forward to Percy Plod tomorrow.

Friday Dec 5, 2014 #

8 AM

Running 56:27 intensity: (51:12 @2) + (5:15 @3) 5.72 mi (9:52 / mi) +219m 8:49 / mi
ahr:114 max:137 shoes: New Balance 1080 (8) (9)

With Paul. To Forge Dam and then 6 hill sprints in Bingham Park.

Thursday Dec 4, 2014 #

1 PM

Running 57:03 intensity: (28:07 @2) + (28:56 @3) 8.13 mi (7:01 / mi) +166m 6:36 / mi
ahr:129 max:143 shoes: New Balance 1080 (8) (9)

Abbey dale Road, Dore Road and Ecclesall Road. Been feeling under the weather since the weekend, with a sore throat in the morning and night. The threatened cold hasn't arrived, but it feels like it might at any time.

Wednesday Dec 3, 2014 #

7 AM

Running 34:54 [2] 4.63 mi (7:32 / mi) +26m 7:25 / mi
ahr:113 max:129 shoes: New Balance 1080 (8) (9)

IW.
6 PM

Running 35:03 intensity: (29:03 @2) + (6:00 @3) 4.61 mi (7:36 / mi) +118m 7:02 / mi
ahr:122 max:138 shoes: New Balance 1080 (8) (9)

HFW.

Tuesday Dec 2, 2014 #

6 PM

Running 43:03 intensity: (38:19 @2) + (4:44 @3) 5.02 mi (8:35 / mi) +109m 8:02 / mi
ahr:117 max:139 shoes: New Balance 1080 (8) (9)

Still tired from the weekend so just went for run. Included 10 * 10 second hill sprints just off Cemetery Road, and some strides down Rustlings Road.

Monday Dec 1, 2014 #

11 AM

Running 40:12 intensity: (40:08 @2) + (4 @3) 5.35 mi (7:31 / mi) +113m 7:03 / mi
ahr:115 max:131 shoes: New Balance 1080 (8) (9)

Recovery run up the parks. Pretty stiff from yesterday at the start but eased off quickly, and the ankle wasn't sore at all which is good.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

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