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Training Log Archive: MikeS

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Running28 21:22:49 165.01(7:46) 265.56(4:50) 3070
  Strength & conditioning7 2:59:04 1.19 1.91
  Spinning1 45:01 2
  Total34 25:06:54 166.2 267.47 3072

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Saturday Oct 31, 2015 #

8 AM

Running 32:24 intensity: (3:57 @1) + (5:12 @2) + (23:15 @3) 4.12 mi (7:52 / mi) +92m 7:21 / mi
ahr:127 max:139 shoes: New Balance 1080 (11) (9)

Morning leg stretch.
11 AM

Strength & conditioning 15:00 [3]

Stretching.
1 PM

Running 17:28 intensity: (1:13 @1) + (2:39 @2) + (11:25 @3) + (2:11 @4) 2.39 mi (7:19 / mi) +53m 6:50 / mi
ahr:131 max:148 shoes: Scott Trabuco (9)

Warm up.

Running 18:41 intensity: (12 @1) + (5 @2) + (26 @3) + (35 @4) + (17:23 @5) 2.91 mi (6:25 / mi) +78m 5:56 / mi
ahr:154 max:160 shoes: Asics Hyper XC

National XC relay, C team, leg 1.

I knew that was going to be slow and hard and it didn't disappoint. I pushed as hard as I could, HR was high, so can't ask more than that. Being overweight and unfit just made it slow. Enjoyed it, my first XC race in nearly three years. Going to buy some new spikes and do more.

Running 13:16 intensity: (3:31 @1) + (7:24 @2) + (2:21 @3) 1.4 mi (9:29 / mi) +42m 8:40 / mi
ahr:118 max:133 shoes: Scott Trabuco (9)

Warm down.

Friday Oct 30, 2015 #

Note
(rest day)

Thursday Oct 29, 2015 #

7 AM

Running 1:02:44 intensity: (5:34 @1) + (22:40 @2) + (34:30 @3) 7.65 mi (8:12 / mi) +169m 7:40 / mi
ahr:126 max:140 shoes: New Balance 1080 (11) (9)

Extended IW. DOMS from yesterday.

Wednesday Oct 28, 2015 #

7 AM

Running 23:07 intensity: (2:20 @1) + (10:46 @2) + (10:01 @3) 2.86 mi (8:05 / mi) +26m 7:52 / mi
ahr:123 max:138 shoes: New Balance 1080 (11) (9)

Home to gym.

Strength & conditioning 29:31 intensity: (26:02 @1) + (2:18 @2) + (1:11 @3)
ahr:94 max:129 shoes: New Balance 1080 (11) (9)

Gym session.

Running 16:00 intensity: (1:03 @1) + (1:15 @2) + (12:32 @3) + (1:10 @4) 2.08 mi (7:42 / mi) +16m 7:31 / mi
ahr:132 max:143 shoes: New Balance 1080 (11) (9)

Gym to work.
6 PM

Running 37:26 intensity: (49 @1) + (3:24 @2) + (30:13 @3) + (3:00 @4) 4.65 mi (8:03 / mi) +150m 7:19 / mi
ahr:134 max:149 shoes: New Balance 1080 (11) (9)

HFW.

Tuesday Oct 27, 2015 #

5 PM

Running 49:23 intensity: (5:30 @1) + (7:32 @2) + (16:07 @3) + (2:06 @4) + (18:08 @5) 6.45 mi (7:39 / mi) +28m 7:33 / mi
ahr:138 max:161 shoes: Adidas Adizero Boston 4M (9)

Track. 5 * 1200m off 6.05.

It wasn't pretty, but I got it done. Actually not as bad as I feared, and did the full five reps despite only planning on four. Set a new max HR of 161. Onwards and upwards, foot not too bad either.

Monday Oct 26, 2015 #

12 PM

Running 49:54 intensity: (1:04 @1) + (3:02 @2) + (37:28 @3) + (8:20 @4) 6.46 mi (7:43 / mi) +153m 7:12 / mi
ahr:136 max:147 shoes: New Balance 1080 (11) (9)

After a relaxing afternoon and 11 hours sleep, I felt much better running today. The Monday morning weigh in, whilst not unexpected, was nonetheless unpleasant and so it's time for some clean living.
5 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Sunday Oct 25, 2015 #

8 AM

Running 40:54 intensity: (3:16 @1) + (10:11 @2) + (27:27 @3) 5.16 mi (7:56 / mi) +115m 7:25 / mi
ahr:127 max:136 shoes: New Balance 1080 (11) (9)

Slow plod up the parks. Overweight and jet-lagged.

Tuesday Oct 20, 2015 #

12 PM

Running 38:21 intensity: (7:56 @1) + (10:47 @2) + (17:54 @3) + (43 @4) + (1:01 @5) 5.11 mi (7:30 / mi) +54m 7:16 / mi
ahr:124 max:153 shoes: New Balance 1080 (11) (9)

Fun in Central Park.

Sunday Oct 18, 2015 #

8 AM

Running 41:05 intensity: (11:04 @1) + (15:44 @2) + (14:10 @3) + (7 @4) 5.09 mi (8:04 / mi) +117m 7:32 / mi
ahr:119 max:143

Saturday Oct 17, 2015 #

Note
(rest day)

Friday Oct 16, 2015 #

8 AM

Running 50:08 intensity: (11:10 @1) + (21:04 @2) + (17:54 @3) 5.57 mi (9:00 / mi) +192m 8:08 / mi
ahr:122 max:141 shoes: Scott Trabuco (9)

Pre-wedding run from Ringinglow with Dave, Paul, Rich and Martin. Being very careful not to fall over and do myself any damage.

Thursday Oct 15, 2015 #

7 AM

Running 1:34:32 intensity: (12:59 @1) + (55:02 @2) + (25:50 @3) + (41 @4) 12.02 mi (7:52 / mi) +361m 7:12 / mi
ahr:122 max:143 shoes: New Balance 1080 (11) (9)

Boundary run with Paul. Longest time and distance for a while, and foot behaved pretty well. Feeling fatigued by the end. A bit under-dressed in shorts and t-shirt as it was a bit chilly at the top.

Wednesday Oct 14, 2015 #

8 AM

Running 49:18 intensity: (4:35 @1) + (17:30 @2) + (27:13 @3) 6.07 mi (8:07 / mi) +133m 7:36 / mi
ahr:125 max:137 shoes: New Balance 1080 (11) (9)

Birthday recovery run.

Tuesday Oct 13, 2015 #

5 PM

Running 50:44 intensity: (10:33 @1) + (11:56 @2) + (9:59 @3) + (2:44 @4) + (15:32 @5) 6.45 mi (7:52 / mi) +24m 7:47 / mi
ahr:130 max:156 shoes: New Balance 1080 (11) (9)

Back at track. 5 * 1200m starting every 6.10. That was really tough, last two were painful. Not running quick but trying hard. Foot OK during the reps after the first few steps, but sore after. Chasing after Paul and Pete, aiming (and nearly succeeding) in keeping them all under 4.00.

3.57
3.59
3.59
4.00
3.59

Plus jog to and from work to track.

Monday Oct 12, 2015 #

7 AM

Running 42:30 intensity: (6:01 @1) + (21:17 @2) + (15:12 @3) 5.46 mi (7:47 / mi) +158m 7:08 / mi
ahr:121 max:136 shoes: New Balance 1080 (11) (9)

Abbey Lane loop.
5 PM

Running 8:02 intensity: (4:39 @1) + (2:26 @2) + (57 @3) 0.6 mi (13:23 / mi)
ahr:109 max:122 shoes: New Balance 1080 (11) (9)

Run to circuits and warm up.

Strength & conditioning 34:33 intensity: (24:36 @1) + (4:29 @2) + (5:28 @3) 1.19 mi (29:02 / mi)
ahr:104 max:136 shoes: New Balance 1080 (11) (9)

Keith's circuits at EIS.

Running 2:11 intensity: (42 @1) + (1:29 @2) 0.27 mi (8:05 / mi)
ahr:113 max:122 shoes: New Balance 1080 (11) (9)

Run back to work.

Sunday Oct 11, 2015 #

8 AM

Running 48:45 intensity: (15:16 @1) + (28:50 @2) + (4:39 @3) 6.1 mi (8:00 / mi) +135m 7:29 / mi
ahr:116 max:131 shoes: New Balance 1080 (11) (9)

Parks with Paul.

Saturday Oct 10, 2015 #

7 AM

Running 1:00:54 intensity: (7:57 @1) + (15:29 @2) + (16:40 @3) + (20:48 @4) 8.11 mi (7:31 / mi) +131m 7:09 / mi
ahr:130 max:149 shoes: New Balance 1080 (11) (9)

2 * 3k in Millhouses Park with Paul. Up/down/up and down/up/down. The latter was about 30 seconds quicker. Run to Hr rather than pace, somewhere low to mid zone 4.
4 PM

Strength & conditioning (3000) 30:00 [3]

Core and stretching.

Friday Oct 9, 2015 #

4 PM

Spinning 45:01 intensity: (25:35 @1) + (17:08 @2) + (2:18 @3) +2m
ahr:111 max:131

On the bike in the gym. Giving the foot a break.

Thursday Oct 8, 2015 #

7 AM

Running 50:33 intensity: (2:03 @1) + (8:12 @2) + (19:49 @3) + (20:19 @4) + (10 @5) 7.04 mi (7:11 / mi) +13m 7:08 / mi
ahr:136 max:150 shoes: New Balance 1080 (11) (9)

8 * 3/1 on the canal towpath. Lots of cyclist dodging.

Wednesday Oct 7, 2015 #

7 AM

Running 32:56 intensity: (4:38 @1) + (15:15 @2) + (13:03 @3) 4.01 mi (8:13 / mi) +86m 7:42 / mi
ahr:123 max:137 shoes: New Balance 1080 (10) (9)

Recovery 1 - parks.
5 PM

Running 34:51 intensity: (48 @1) + (5:09 @2) + (28:54 @3) 4.75 mi (7:20 / mi) +8m 7:18 / mi
ahr:129 max:137 shoes: New Balance 1080 (11) (9)

Recovery 2 - Shoreditch exploring. Found the canal.

Tuesday Oct 6, 2015 #

5 PM

Running 54:32 intensity: (6:27 @1) + (12:52 @2) + (16:18 @3) + (5:34 @4) + (13:21 @5) 7.46 mi (7:19 / mi) +147m 6:53 / mi
ahr:133 max:156 shoes: New Balance 1080 (10) (9)

10 * 2 mins off 1 min jog recovery. In the rain on a wet and muddy field. Just like the old days of Rob Pearson intervals.

Monday Oct 5, 2015 #

7 AM

Running 36:05 intensity: (8:38 @1) + (20:19 @2) + (7:08 @3) 4.62 mi (7:49 / mi) +56m 7:32 / mi
ahr:119 max:134 shoes: New Balance 1080 (11) (9)

IW.
6 PM

Running 34:48 intensity: (1:21 @1) + (10:23 @2) + (23:04 @3) 4.64 mi (7:30 / mi) +147m 6:50 / mi
ahr:128 max:140 shoes: New Balance 1080 (11) (9)

HFW.

Saturday Oct 3, 2015 #

7 AM

Running 1:13:46 intensity: (9:06 @1) + (9:08 @2) + (55:12 @3) + (20 @4) 10.02 mi (7:22 / mi) +147m 7:02 / mi
ahr:129 max:143 shoes: New Balance 1080 (11) (9)

Abbeydale Road with Paul. New shoes.

Friday Oct 2, 2015 #

7 AM

Running 35:27 intensity: (8:51 @1) + (15:57 @2) + (10:39 @3) 4.66 mi (7:36 / mi) +26m 7:29 / mi
ahr:120 max:134 shoes: New Balance 1080 (10) (9)

IW.
5 PM

Running 34:51 intensity: (1:31 @1) + (13:46 @2) + (19:34 @3) 4.61 mi (7:34 / mi) +123m 6:59 / mi
ahr:126 max:140 shoes: New Balance 1080 (10) (9)

HFW. Still running slowly, but feeling better whilst running slowly, which I'll take as a positive sign.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Thursday Oct 1, 2015 #

7 AM

Running 47:13 intensity: (5:42 @1) + (13:26 @2) + (27:20 @3) + (45 @4) 6.22 mi (7:35 / mi) +92m 7:16 / mi
ahr:126 max:143 shoes: New Balance 1080 (10) (9)

Abbeydale Road out and back.
5 PM

Strength & conditioning 15:00 [3]

Core and strength.

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