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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running43 33:35:12 251.4(8:01) 404.59(4:59) 7547
  Strength & conditioning7 7:00:00
  Total49 40:35:12 251.4 404.59 7547

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Thursday Dec 31, 2015 #

8 AM

Running 1:56:13 intensity: (7:02 @1) + (21:06 @2) + (1:19:20 @3) + (8:45 @4) 14.63 mi (7:57 / mi) +567m 7:05 / mi
ahr:130 max:146 shoes: Salomon Fellraiser (9) (2)

Long run with Tom and Steve to see out 2015. Honest effort, average heart rate at the bottom of zone 3. Pretty windy in parts, water was being blown up and over Stanage Edge. A mixed year running wise, didn't really achieve a great deal but still enjoyed myself.

Wednesday Dec 30, 2015 #

Note
(rest day)

Good day for it.

Tuesday Dec 29, 2015 #

3 PM

Running 1:01:30 intensity: (19:43 @1) + (22:17 @2) + (8:17 @3) + (11:13 @4) 7.67 mi (8:01 / mi) +181m 7:28 / mi
ahr:121 max:149 shoes: Adidas Adizero Boston 4M (9)

Bingham Park repls (3 * up, 3 * down).

Neither of us were up for this and we nearly bailed, but got it done. Going out late on a nice sunny day meant we were dodging round people, dogs and small children. Only got into one minor altercation with a dog owner.

Monday Dec 28, 2015 #

9 AM

Running 2:08:23 intensity: (29:34 @1) + (45:41 @2) + (49:27 @3) + (15 @4) + (3:26 @5) 15.01 mi (8:33 / mi) +690m 7:29 / mi
ahr:123 max:172 shoes: Salomon Fellraiser (9) (2)

Round Sheffield route with Rich. Steady away as both of us tired after yesterday's session / race. Good time on feet though.

Sunday Dec 27, 2015 #

8 AM

Running 29:20 intensity: (9:38 @1) + (13:30 @2) + (6:12 @3) 3.87 mi (7:35 / mi) +66m 7:12 / mi
ahr:118 max:136 shoes: Adidas Adizero Boston 4M (9)

Home to track.

Running 41:59 intensity: (34 @1) + (10:17 @2) + (7:13 @3) + (8:03 @4) + (15:52 @5) 6.36 mi (6:36 / mi) +4m 6:35 / mi
ahr:140 max:154 shoes: Adidas Adizero Boston 4M (9)

5 * 1M at HM pace off 400m. HR was too high for HM pace and I'm not sure I could have actually gone much quicker anyway. Long way to go but a session in the bag.

Running 32:39 intensity: (4:04 @1) + (17:43 @2) + (10:52 @3) 3.91 mi (8:21 / mi) +140m 7:31 / mi
ahr:123 max:136 shoes: Adidas Adizero Boston 4M (9)

Plod back home.

Saturday Dec 26, 2015 #

8 AM

Running 15:05 intensity: (2:10 @1) + (5:32 @2) + (59 @3) + (11 @4) + (6:13 @5) 1.84 mi (8:12 / mi) +44m 7:38 / mi
ahr:137 max:176 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 18:10 intensity: (24 @1) + (7 @2) + (3:03 @3) + (8:31 @4) + (6:05 @5) 3.0 mi (6:03 / mi) +53m 5:44 / mi
ahr:146 max:155 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun.

Running 22:32 intensity: (1:08 @1) + (12:39 @2) + (8:45 @3) 2.87 mi (7:51 / mi) +66m 7:20 / mi
ahr:124 max:133 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.

Friday Dec 25, 2015 #

9 AM

Running 59:02 intensity: (2:17 @1) + (11:16 @2) + (28:26 @3) + (9:36 @4) + (7:27 @5) 7.4 mi (7:59 / mi) +317m 7:02 / mi
ahr:137 max:170 shoes: Scott Trabuco (9)

Christmas morning run with Dave in Rich. A lap of Eccy Woods from my folks, then up Limb Valley and down Long Line.

Thursday Dec 24, 2015 #

6 AM

Running 5:39 [1] 0.65 mi (8:42 / mi) +24m 7:47 / mi
ahr:103 max:114 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session. Phase 2, Session 1, Week 2.
8 AM

Running 5:28 intensity: (1:07 @1) + (2:38 @2) + (1:43 @3) 0.65 mi (8:25 / mi) +26m 7:30 / mi
ahr:120 max:131 shoes: New Balance 1080 (12) (9)

Gym to home.
2 PM

Running 45:18 intensity: (1:09 @1) + (14:35 @2) + (29:34 @3) 6.11 mi (7:25 / mi) +185m 6:47 / mi
ahr:127 max:138 shoes: New Balance 1080 (11) (9)

In search of Vitamin D. Ended up dragging myself out as feeling pretty tired (another poor night's sleep) but as usual with these things I didn't regret it and ran better than I expected.

Wednesday Dec 23, 2015 #

8 AM

Running 1:40:22 intensity: (14:47 @1) + (37:16 @2) + (47:10 @3) + (1:09 @4) 12.08 mi (8:19 / mi) +433m 7:29 / mi
ahr:125 max:144 shoes: Salomon Fellraiser (9) (2)

Easy longish run with Rich. Lovely morning for it, bit nippy on top. Really enjoyed myself, but not moving very well. Still not been sleeping great but hopefully things will settle down now.

Tuesday Dec 22, 2015 #

4 PM

Running 58:56 intensity: (6:28 @1) + (6:12 @2) + (46:16 @3) 8.51 mi (6:55 / mi) +252m 6:20 / mi
ahr:130 max:141 shoes: New Balance 1080 (12) (9)

Christmas lights run, trying to keep in Z3. Abbeydale Park Rise and the one house on Ashfurlong Road were good.

Monday Dec 21, 2015 #

6 AM

Running 5:39 [1] 0.64 mi (8:49 / mi) +13m 8:17 / mi
ahr:102 max:112

7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 2, Session 2, Week 1).
8 AM

Running 21:30 intensity: (4:44 @1) + (10:02 @2) + (6:44 @3) 2.69 mi (8:00 / mi) +93m 7:14 / mi
ahr:120 max:133

Sunday Dec 20, 2015 #

8 AM

Running 35:42 intensity: (3:04 @1) + (17:44 @2) + (14:54 @3) 4.12 mi (8:40 / mi) +212m 7:28 / mi
ahr:124 max:138 shoes: Salomon Fellraiser (9) (2)

From my parents to Longshaw.

Running 41:03 intensity: (20 @1) + (18 @2) + (17:31 @3) + (21:43 @4) + (1:11 @5) 5.98 mi (6:52 / mi) +178m 6:17 / mi
ahr:142 max:151 shoes: Salomon Fellraiser (9) (2)

Longshaw 'not quite' 10k. 4th place, winner around 39.

Good course, lots of variation in terrain and a couple of climbs. Set off a bit too fast and then the drinking antics of the last week caught up with me about 2 miles in and I went backwards very quickly.

This is a free monthly event so might try and do a few more.

Running 32:11 intensity: (4:21 @1) + (16:09 @2) + (11:41 @3) 4.03 mi (7:59 / mi) +125m 7:17 / mi
ahr:122 max:134 shoes: Salomon Fellraiser (9) (2)

Back to my parents.

Saturday Dec 19, 2015 #

Note
(rest day)

Recovering.

Friday Dec 18, 2015 #

Note
(rest day)

In London all day.

Thursday Dec 17, 2015 #

7 AM

Running 1:35:35 intensity: (10:16 @1) + (16:40 @2) + (37:38 @3) + (31:01 @4) 13.01 mi (7:21 / mi) +188m 7:02 / mi
ahr:132 max:149 shoes: Adidas Adizero Boston 4M (9)

5 * 1 mile in Millhouses Park at mid zone 4 HR. Got the HR high, but the pace was slow. Neither Paul nor myself really feeling it today. Stomach not great, worried I might be coming down with something, or the stress of the last few weeks is catching up with me.
5 PM

Running 13:37 intensity: (5:35 @1) + (7:14 @2) + (48 @3) 1.64 mi (8:18 / mi) +64m 7:25 / mi
ahr:114 max:125 shoes: New Balance 1080 (12) (9)

Home to hospital.

Running 11:14 intensity: (4:27 @1) + (5:50 @2) + (57 @3) 1.47 mi (7:38 / mi) +26m 7:14 / mi
ahr:114 max:129 shoes: New Balance 1080 (12) (9)

Hospital to gym.
7 PM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session (Phase 2, Session 1, Week 1).
8 PM

Running 5:42 intensity: (3:14 @1) + (2:17 @2) + (11 @3) 0.67 mi (8:31 / mi) +24m 7:40 / mi
ahr:111 max:120 shoes: New Balance 1080 (12) (9)

Gym to home.

Wednesday Dec 16, 2015 #

6 PM

Running 37:10 intensity: (6:08 @1) + (8:42 @2) + (22:19 @3) + (1 @4) 4.73 mi (7:51 / mi) +180m 7:02 / mi
ahr:126 max:142 shoes: New Balance 1080 (12) (9)

Extended to hospital.

Running 12:16 intensity: (2:35 @1) + (3:49 @2) + (5:52 @3) 1.62 mi (7:34 / mi) +51m 6:54 / mi
ahr:123 max:138 shoes: New Balance 1080 (12) (9)

Home from hospital.

Tuesday Dec 15, 2015 #

Note
(rest day)

In London all day.

Monday Dec 14, 2015 #

6 AM

Running 5:54 [1] 0.66 mi (8:56 / mi) +13m 8:26 / mi
ahr:85 max:106 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.

Running 5:39 intensity: (3:47 @1) + (1:29 @2) + (23 @3) 0.68 mi (8:19 / mi) +26m 7:26 / mi
ahr:110 max:124 shoes: New Balance 1080 (12) (9)

Gym to home.
5 PM

Running 41:33 [3] 5.39 mi (7:43 / mi) +159m 7:04 / mi
shoes: New Balance 1080 (12) (9)

Abbey Lane loop.

Sunday Dec 13, 2015 #

9 AM

Running 2:46:04 intensity: (17:53 @1) + (55:07 @2) + (1:32:22 @3) + (42 @4) 12.29 mi (13:31 / mi) +798m 11:15 / mi
ahr:124 max:145 shoes: Salomon Fellraiser (9) (2)

Peak Raid race 4, Crowden.

Not so good today. Rich and I both struggled in the terrain which was pretty rough, and neither of us were feeling as strong as three weeks ago. Missed a few tricks with the route choices as well and ended up down on 390 points. 5th place overall. Those lost 50 points in race three proved costly as we could have finished third with them. Rich Robinson took the overall win again. We would like to get closer to him next year!

Saturday Dec 12, 2015 #

8 AM

Running 33:18 intensity: (12:05 @1) + (15:32 @2) + (5:41 @3) 4.19 mi (7:57 / mi) +101m 7:24 / mi
ahr:115 max:132 shoes: New Balance 1080 (11) (9)

Slightly hungover plod up the parks.

Friday Dec 11, 2015 #

6 AM

Running 5:41 [1] 0.64 mi (8:53 / mi) +12m 8:23 / mi
ahr:101 max:110

Running 29:54 intensity: (4:00 @1) + (21:57 @2) + (3:57 @3) 3.92 mi (7:37 / mi) +49m 7:20 / mi
ahr:120 max:132

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
5 PM

Running 29:21 intensity: (2:14 @1) + (19:27 @2) + (7:40 @3) 3.71 mi (7:54 / mi) +117m 7:12 / mi
ahr:122 max:136

Running 12:10 intensity: (3:51 @1) + (5:19 @2) + (3:00 @3) 1.55 mi (7:51 / mi) +50m 7:08 / mi
ahr:119 max:133

Thursday Dec 10, 2015 #

7 AM

Running 18:18 intensity: (7:53 @1) + (7:09 @2) + (2:36 @3) + (40 @4) 2.19 mi (8:21 / mi) +97m 7:20 / mi
ahr:116 max:146

Running 26:27 intensity: (8:55 @1) + (10:28 @2) + (7:04 @3) 3.68 mi (7:11 / mi) +13m 7:06 / mi
ahr:119 max:133

4 PM

Running 28:28 intensity: (5:46 @1) + (19:17 @2) + (3:25 @3) 3.69 mi (7:43 / mi) +115m 7:02 / mi
ahr:119 max:133

7 PM

Running 12:41 intensity: (7:10 @1) + (4:32 @2) + (59 @3) 1.56 mi (8:09 / mi) +48m 7:26 / mi
ahr:111 max:125

Wednesday Dec 9, 2015 #

7 AM

Running 45:52 intensity: (20:47 @1) + (14:40 @2) + (10:25 @3) 5.98 mi (7:40 / mi) +107m 7:16 / mi
ahr:116 max:132

5 PM

Running 35:40 intensity: (3:12 @1) + (19:59 @2) + (12:29 @3) 4.59 mi (7:46 / mi) +155m 7:02 / mi
ahr:123 max:133

Tuesday Dec 8, 2015 #

7 AM

Running 58:07 intensity: (13:05 @1) + (8:12 @2) + (16:46 @3) + (17:08 @4) + (2:56 @5) 7.83 mi (7:25 / mi) +49m 7:17 / mi
ahr:130 max:151

Monday Dec 7, 2015 #

6 AM

Running 5:42 [1] 0.64 mi (8:54 / mi) +13m 8:24 / mi
ahr:100 max:108 shoes: Asics DS Trainer 19 (8.5) (2)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 5:35 intensity: (1:29 @1) + (4:01 @2) + (5 @3) 0.66 mi (8:28 / mi) +33m 7:20 / mi
ahr:117 max:126 shoes: Asics DS Trainer 19 (8.5) (2)

Gym to home.
4 PM

Running 24:07 intensity: (8:29 @1) + (11:23 @2) + (4:15 @3) 3.01 mi (8:01 / mi) +92m 7:19 / mi
ahr:116 max:131 shoes: New Balance 1080 (12) (9)

Extended to hospital.
6 PM

Running 12:42 intensity: (5:32 @1) + (5:19 @2) + (1:51 @3) 1.58 mi (8:02 / mi) +48m 7:21 / mi
ahr:114 max:131 shoes: New Balance 1080 (12) (9)

Home from hospital.

Sunday Dec 6, 2015 #

8 AM

Running 16:15 intensity: (4:29 @1) + (9:15 @2) + (2:31 @3) 1.93 mi (8:25 / mi) +90m 7:21 / mi
ahr:116 max:131 shoes: Adidas Adizero Boston 4M (9)

To the start.

Running race 35:59 intensity: (17 @1) + (12 @2) + (10:46 @3) + (17:04 @4) + (7:40 @5) 6.2 mi (5:48 / mi) +108m 5:30 / mi
ahr:148 max:155 shoes: Adidas Adizero Boston 4M (9)

Percy Pud 10k, 40th place.

Better. A step forward from Leeds three weeks ago. Feel like I'm making some progress.

Running 15:17 intensity: (2:56 @1) + (7:29 @2) + (4:52 @3) 1.79 mi (8:32 / mi) +67m 7:39 / mi
ahr:122 max:136 shoes: Adidas Adizero Boston 4M (9)

Back to car.

Saturday Dec 5, 2015 #

7 AM

Running 48:35 intensity: (6:50 @1) + (19:45 @2) + (22:00 @3) 5.98 mi (8:07 / mi) +186m 7:24 / mi
ahr:124 max:140 shoes: New Balance 1080 (12) (9)

Abbey Lane loop easy with some strides to finish.

Friday Dec 4, 2015 #

6 AM

Running 5:53 [1] 0.64 mi (9:12 / mi) +13m 8:39 / mi
ahr:101 max:111 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 30:06 intensity: (4:06 @1) + (15:51 @2) + (10:09 @3) 3.97 mi (7:35 / mi) +46m 7:19 / mi
ahr:121 max:133 shoes: New Balance 1080 (12) (9)

Gym to work.

Thursday Dec 3, 2015 #

7 AM

Running 1:42:51 intensity: (8:32 @1) + (18:35 @2) + (51:28 @3) + (24:16 @4) 14.01 mi (7:20 / mi) +443m 6:41 / mi
ahr:132 max:148

Wednesday Dec 2, 2015 #

4 PM

Running 59:04 intensity: (11:46 @1) + (28:29 @2) + (18:49 @3) 7.69 mi (7:41 / mi) +160m 7:13 / mi
ahr:121 max:136

7 PM

Running 12:48 intensity: (4:38 @1) + (5:03 @2) + (3:07 @3) 1.55 mi (8:16 / mi) +47m 7:33 / mi
ahr:118 max:133

Tuesday Dec 1, 2015 #

7 AM

Running 32:56 intensity: (7:13 @1) + (21:31 @2) + (4:12 @3) 4.03 mi (8:10 / mi) +93m 7:37 / mi
ahr:117 max:129 shoes: New Balance 1080 (11) (9)

Wet and dark parks.

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