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Training Log Archive: MikeS

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Running33 26:50:21 224.89(7:10) 361.93(4:27) 4383
  Strength & conditioning17 8:00:00
  Total48 34:50:21 224.89 361.93 4383

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Sunday May 31, 2015 #

Note
(rest day)

Early train to London.

Saturday May 30, 2015 #

8 AM

Running 22:28 intensity: (18:58 @2) + (3:30 @3) 3.06 mi (7:21 / mi) +69m 6:52 / mi
ahr:122 max:133 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 17:35 intensity: (1:14 @2) + (1:03 @3) + (15:11 @4) + (7 @5) 3.07 mi (5:44 / mi) +54m 5:26 / mi
ahr:147 max:157 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 7th place.

Ouch. Slow and painful. Legs recovered from the marathon but body still tired.

Running 32:18 intensity: (14:35 @2) + (17:43 @3) 4.27 mi (7:34 / mi) +109m 7:01 / mi
ahr:129 max:141 shoes: Adidas Adizero Boston 4M (9)

Run home, mostly with Craig.
3 PM

Strength & conditioning 30:00 [3]

Core and rehab.

Friday May 29, 2015 #

6 AM

Running 39:49 intensity: (35:38 @2) + (4:11 @3) 5.31 mi (7:30 / mi) +124m 6:59 / mi
ahr:123 max:139 shoes: New Balance 1080 (10) (9)

Parks.

Thursday May 28, 2015 #

7 AM

Running 41:52 intensity: (35:35 @2) + (6:17 @3) 4.01 mi (10:26 / mi) +19m 10:17 / mi
ahr:116 max:143 shoes: Adidas Adizero Boston 4M (9)

Drills and strides.

Wednesday May 27, 2015 #

7 AM

Running 1:01:54 intensity: (53:55 @2) + (7:59 @3) 7.88 mi (7:52 / mi) +243m 7:10 / mi
ahr:121 max:143 shoes: New Balance 1080 (10) (9)

Foxhall Lane. Didn't push too hard but my HR got quite high, must mean I'm rested.
6 PM

Strength & conditioning 30:00 [3]

Gym.

Tuesday May 26, 2015 #

7 AM

Running 39:41 intensity: (22:43 @2) + (16:58 @3) 5.47 mi (7:15 / mi) +122m 6:47 / mi
ahr:125 max:142 shoes: New Balance 1080 (10) (9)

Abbey Lane loop.

Monday May 25, 2015 #

5 PM

Running 29:25 intensity: (26:43 @2) + (2:42 @3) 3.98 mi (7:23 / mi) +106m 6:49 / mi
ahr:120 max:133 shoes: New Balance 1080 (10) (9)

Parks easy. Blowing out the last of the cold and testing out the new HR strap.
6 PM

Strength & conditioning 15:00 [3]

Core, stretching, rehab.

Sunday May 24, 2015 #

9 AM

Running 38:39 intensity: (28:42 @2) + (5:43 @3) + (1:13 @4) + (3:01 @5) 5.03 mi (7:41 / mi) +112m 7:11 / mi
ahr:124 max:172 shoes: New Balance 1080 (10) (9)

A to Z pub check run.

Strength & conditioning 15:00 [3]

Hamstring rehab in gym. Upped the weight on the leg curl.

Saturday May 23, 2015 #

8 AM

Running 42:58 intensity: (35:17 @2) + (7:41 @3) 5.69 mi (7:33 / mi) +127m 7:04 / mi
ahr:124 max:139 (sick) shoes: New Balance 1080 (10) (9)

Parks and some parkrun spectating. Cold no worse, just lingering.

Strength & conditioning 20:00 [3]

Hamstring rehab in gym.

Friday May 22, 2015 #

Note
(sick)

Cold has hit.

Thursday May 21, 2015 #

7 AM

Running 51:14 intensity: (42:34 @2) + (4:23 @3) + (20 @4) + (3:57 @5) 6.61 mi (7:45 / mi) +146m 7:15 / mi
ahr:126 max:166 shoes: New Balance 1080 (9) (9)

Parks with Paul.
6 PM

Strength & conditioning 30:00 [3]

Gym.

Wednesday May 20, 2015 #

6 PM

Running 29:13 intensity: (17:56 @2) + (8:59 @3) + (16 @4) + (2:02 @5) 4.07 mi (7:11 / mi) +95m 6:42 / mi
ahr:127 max:165 shoes: New Balance 1080 (9) (9)

Post marathon systems check. Not too bad.

Tuesday May 19, 2015 #

5 PM

Strength & conditioning 40:00 [3]

Finally got around to getting my long standing (10 months +) left hamstring issue diagnosed and now have some exercises to do to basically get it working again. Did those, plus some other bits and pieces. Got a bit of a sore throat which came on overnight so waiting for the cold to hit.

Monday May 18, 2015 #

Note
(rest day)

Legs feel good.

Sunday May 17, 2015 #

10 AM

Running 2:54:17 intensity: (2:42 @2) + (2:41:50 @3) + (9:45 @4) 26.22 mi (6:39 / mi) +574m 6:13 / mi
ahr:139 max:150 shoes: Asics DS Trainer 19 (8.5) (2)

Windermere marathon, 6th place.

Going strongly to 23 miles, then took on an extra gel I wouldn't normally have. That pushed my stomach over the edge, slowed through 24 and had to stop just after 25 to be sick. Was in fourth before that, and lost two places whilst stopped. Probably lost two or three minutes in the last four miles including the stop, so not a disastrous slow down by any means, just a little disappointing to get my fuelling wrong again. I seem to struggle to absorb liquid when racing but feel like I should be drinking and it ends up sloshing around in my stomach (or leaving my stomach!). Anyway, at the moment, my legs and body in general are feeling remarkably good. That may change tomorrow.

Saturday May 16, 2015 #

8 AM

Running 5:46 intensity: (51 @2) + (18 @3) + (5 @4) + (4:32 @5) 0.76 mi (7:35 / mi) +17m 7:05 / mi
ahr:155 max:175 shoes: New Balance 1080 (9) (9)

Down to parkrun.

Running 19:31 intensity: (1:34 @2) + (14:14 @3) + (1:47 @4) + (1:56 @5) 3.08 mi (6:21 / mi) +54m 6:01 / mi
ahr:141 max:183 shoes: New Balance 1080 (9) (9)

Cruise round parkrun to get legs ready for tomorrow. Craig joined me for the second half and we had a good chat. HR monitor a bit dodgy at the start, to average inflated. More like mid to to high 130s.

Running 14:06 intensity: (6:54 @2) + (7:12 @3) 1.86 mi (7:35 / mi) +40m 7:06 / mi
ahr:128 max:137 shoes: New Balance 1080 (9) (9)

Run home.

Friday May 15, 2015 #

7 AM

Running 30:45 intensity: (22:14 @2) + (38 @3) + (26 @4) + (7:27 @5) 4.09 mi (7:31 / mi) +92m 7:02 / mi
ahr:128 max:171 shoes: New Balance 1080 (9) (9)

Parks to shake legs out after sports massage last night.

Thursday May 14, 2015 #

7 AM

Running 33:27 intensity: (29:37 @2) + (1:48 @3) + (1:00 @4) + (1:02 @5) 4.6 mi (7:16 / mi) +29m 7:08 / mi
ahr:117 max:162 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 33:14 intensity: (27:43 @2) + (5:31 @3) 4.62 mi (7:11 / mi) +119m 6:40 / mi
ahr:121 max:134 shoes: New Balance 1080 (9) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday May 13, 2015 #

7 AM

Running 43:17 intensity: (22:36 @2) + (5:47 @3) + (6:51 @4) + (8:03 @5) 6.14 mi (7:03 / mi) +25m 6:57 / mi
ahr:134 max:179 shoes: Asics DS Trainer 19 (8.5) (2)

From work to track and then 6 * 600m with Paul off 300m recovery.

1.58, 1.58, 1.58, 1.58, 1.58, 1.56.

Just turning the legs over a bit quicker before Sunday. Then back to work.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday May 12, 2015 #

6 PM

Running 41:26 intensity: (20:22 @2) + (18:14 @3) + (50 @4) + (2:00 @5) 6.19 mi (6:41 / mi) +90m 6:24 / mi
ahr:130 max:169 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.

Monday May 11, 2015 #

7 AM

Running 30:41 intensity: (29:00 @2) + (1:24 @3) + (17 @4) 4.1 mi (7:29 / mi) +91m 7:00 / mi
ahr:115 max:147 shoes: New Balance 1080 (9) (9)

AM parks.
5 PM

Running 27:54 intensity: (20:45 @2) + (7:09 @3) 4.07 mi (6:51 / mi) +80m 6:27 / mi
ahr:122 max:138 shoes: New Balance 1080 (9) (9)

PM parks. Moving well, and not feeling like I was putting much effort in.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday May 10, 2015 #

8 AM

Running 1:38:18 intensity: (31:35 @2) + (49:20 @3) + (10:09 @4) + (7:14 @5) 14.32 mi (6:52 / mi) +312m 6:26 / mi
ahr:136 max:169 shoes: Asics DS Trainer 19 (8.5) (2)

Mini Monsal Trail acceleration with Paul. 3 miles warm up, 2 @ 6.45, 2 @ 6.30, 2 @ 6.15, 2 @ 6.00, 3 miles warm down. GPS was going a bit dodgy in the tunnels so was a little bit quicker.
5 PM

Strength & conditioning 25:00 [3]

Stretching.

Saturday May 9, 2015 #

8 AM

Running 23:16 intensity: (17:18 @2) + (2:44 @3) + (1:41 @4) + (1:33 @5) 3.12 mi (7:27 / mi) +69m 6:58 / mi
ahr:126 max:168 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 17:49 intensity: (1:50 @2) + (1:36 @3) + (14:22 @4) + (1 @5) 3.04 mi (5:51 / mi) +46m 5:35 / mi
ahr:146 max:155 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 8th place.

Ran at just under marathon pace. Felt reasonably comfortable, especially on the downs.

Running 32:37 intensity: (10:13 @2) + (22:24 @3) 4.34 mi (7:31 / mi) +117m 6:56 / mi
ahr:131 max:144 shoes: Asics DS Trainer 19 (8.5) (2)

Run home.

Friday May 8, 2015 #

7 AM

Running 45:43 intensity: (38:20 @2) + (3:39 @3) + (1:59 @4) + (1:45 @5) 6.2 mi (7:23 / mi) +125m 6:56 / mi
ahr:124 max:165 shoes: New Balance 1080 (9) (9)

Mid-election result leg stretch to wake myself up.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday May 7, 2015 #

5 PM

Strength & conditioning 20:00 [3]

Stretching.
7 PM

Running 50:00 [3] 7.0 mi (7:09 / mi)
shoes: Asics DS Trainer 19 (8.5) (2)

Lactate test at Front Runner. Started at 10km/h, ran for four minutes, had a blood sample taken from my ear, speed was increased by 1km/h, another four minutes, another sample and so on. Made it two minutes into 19km/h before I couldn't go any further. Looking forward to the results and how I can use them to improve my training.

Wednesday May 6, 2015 #

7 AM

Running 32:52 intensity: (26:13 @2) + (2:35 @3) + (16 @4) + (3:48 @5) 4.62 mi (7:07 / mi) +27m 6:59 / mi
ahr:123 max:171 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 33:41 intensity: (19:49 @2) + (12:30 @3) + (51 @4) + (31 @5) 4.64 mi (7:16 / mi) +108m 6:46 / mi
ahr:126 max:170 shoes: New Balance 1080 (9) (9)

HFW.

Tuesday May 5, 2015 #

7 AM

Running 33:54 intensity: (32:00 @2) + (1:54 @3) 4.63 mi (7:19 / mi) +26m 7:12 / mi
ahr:115 max:144 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 33:55 intensity: (26:59 @2) + (6:56 @3) 4.57 mi (7:25 / mi) +119m 6:52 / mi
ahr:122 max:137 shoes: New Balance 1080 (9) (9)

HFW fighting against the wind.
6 PM

Strength & conditioning 35:00 [3]

Stretching.

Monday May 4, 2015 #

9 AM

Running 54:17 intensity: (41:32 @2) + (6:33 @3) + (57 @4) + (5:15 @5) 7.2 mi (7:32 / mi) +194m 6:57 / mi
ahr:126 max:173 shoes: New Balance 1080 (9) (9)

Parks recovery followed by jacuzzi. It's taper time.
5 PM

Strength & conditioning 40:00 [3]

Stretching.

Sunday May 3, 2015 #

10 AM

Running 8:42 [2] 1.2 mi (7:16 / mi) +16m 6:58 / mi
ahr:113 max:127 shoes: Asics DS Trainer 19 (8.5) (2)

Warm up.

Running 1:20:57 intensity: (4:57 @2) + (1:13:29 @3) + (2:31 @4) 13.13 mi (6:10 / mi) +265m 5:48 / mi
ahr:140 max:149 shoes: Asics DS Trainer 19 (8.5) (2)

Uttoxeter half marathon, 7th place.

Plan was for marathon pace. Ended up being more like marathon effort as the hills slowed me down. Couple of tough climbs, and I lost focus between 10 and 12. Relevant for Windermere. And good mental training as I wasn't feeling good and almost bailed at 5 miles but stuck it out. Stomach still not right meaning I'm feeling a bit sore and dehydrated. But that's training complete and it's taper time so I can get better and fix my couple of minor niggles.
11 AM

Running 12:06 [2] 1.61 mi (7:32 / mi) +18m 7:17 / mi
ahr:121 max:128 shoes: Asics DS Trainer 19 (8.5) (2)

Warm down.

Saturday May 2, 2015 #

8 AM

Running 23:29 intensity: (18:10 @2) + (52 @3) + (28 @4) + (3:59 @5) 3.13 mi (7:30 / mi) +68m 7:02 / mi
ahr:125 max:172 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 18:18 intensity: (2:24 @2) + (9:00 @3) + (6:54 @4) 3.05 mi (6:00 / mi) +52m 5:42 / mi
ahr:142 max:150 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 7th place.

Ran this as an acceleration. 6.10, 6.00, 5.50. Legs good, stomach bad.

Running 33:59 intensity: (28:13 @2) + (5:46 @3) 4.3 mi (7:54 / mi) +110m 7:19 / mi
ahr:123 max:137 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.
3 PM

Strength & conditioning 30:00 [3]

Stretching.

Friday May 1, 2015 #

7 AM

Running 42:50 intensity: (37:27 @2) + (5:23 @3) 5.96 mi (7:11 / mi) +55m 6:59 / mi
ahr:120 max:139 shoes: New Balance 1080 (9) (9)

IW PB.
5 PM

Running 32:08 intensity: (24:14 @2) + (7:54 @3) 4.64 mi (6:55 / mi) +119m 6:24 / mi
ahr:123 max:137 shoes: New Balance 1080 (9) (9)

HFW PB.

Interesting. PBs on both my run into and home from work today. Didn't feel like I was putting in any more effort, but did feel like I was moving well. Happy days.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

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