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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running46 35:49:08 280.83(7:39) 451.95(4:45) 7410
  Strength & conditioning9 8:25:00
  Total55 44:14:08 280.83 451.95 7410

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Sunday Jan 31, 2016 #

8 AM

Running 2:27:04 intensity: (1:43 @1) + (11:43 @2) + (2:01:36 @3) + (10:54 @4) + (1:08 @5) 20.65 mi (7:07 / mi) +452m 6:40 / mi
ahr:134 max:153 shoes: New Balance 1080 (11) (9)

Derwent with some of the Sheffield Project guys. Pretty honest pace after yesterday, picked up on the way back and I couldn't quite hold on up the last small climb. So cold at the end, hands so painful as they thawed out. On a positive note, the hamstring behaved well - maybe I'm finally fixing it.

Saturday Jan 30, 2016 #

7 AM

Running 32:32 intensity: (6:25 @1) + (20:00 @2) + (6:07 @3) 4.07 mi (8:00 / mi) +90m 7:29 / mi
ahr:118 max:135 shoes: New Balance 1080 (12) (9)

Shake out pre XC.
2 PM

Running 9:47 intensity: (5:20 @1) + (1:15 @2) + (3:12 @3) 0.98 mi (9:59 / mi) +62m 8:20 / mi
ahr:113 max:139 shoes: Adidas XC spikes

Short warm up.

Running 55:22 intensity: (45 @1) + (12 @2) + (12:58 @3) + (29:42 @4) + (11:45 @5) 7.05 mi (7:51 / mi) +331m 6:51 / mi
ahr:147 max:169 shoes: Adidas XC spikes

Northern XC champs, Witton Park. 203rd.

Well that was pretty tough and horrible. Slogged my way round, but can't say much more than that! Great effort from the top boys to get a bronze medal, only a few points behind Leeds.

Friday Jan 29, 2016 #

4 PM

Running 50:02 intensity: (6:53 @1) + (12:25 @2) + (30:21 @3) + (23 @4) 6.73 mi (7:26 / mi) +200m 6:48 / mi
ahr:126 max:142 shoes: New Balance 1080 (12) (9)

Up through Woodseats and back down to Abbeydale Road.

Wednesday Jan 27, 2016 #

6 AM

Running 5:32 [3] 0.68 mi (8:08 / mi) +13m 7:41 / mi
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 6).
8 AM

Running 5:31 [3] 0.67 mi (8:14 / mi) +48m 6:44 / mi
shoes: New Balance 1080 (12) (9)

Home from gym.
5 PM

Running 58:28 intensity: (5:18 @1) + (12:02 @2) + (41:08 @3) 8.0 mi (7:18 / mi) +112m 7:00 / mi
ahr:127 max:139 shoes: New Balance 1080 (12) (9)

Abbeydale Road out and back. Not running very smoothly at all at the moment. Left hip flexor sore.

Tuesday Jan 26, 2016 #

7 AM

Running 34:06 intensity: (14:27 @1) + (15:31 @2) + (4:08 @3) 4.07 mi (8:23 / mi) +138m 7:35 / mi
ahr:115 max:133 shoes: New Balance 1080 (12) (9)

Easy AM leg stretch.
5 PM

Running 48:31 intensity: (6:58 @1) + (16:25 @2) + (8:27 @3) + (9:59 @4) + (6:42 @5) 6.66 mi (7:17 / mi) +49m 7:07 / mi
ahr:130 max:155 shoes: Adidas Adizero Boston 4M (9)

Track. 15 * 300m off 100m jog. Slightly amended session due to the wind. Chasing after Paul, Pete off in the distance. By about the ninth rep I wasn't recovering on the recoveries and it was pretty painful, but it's a session in the bag.

Monday Jan 25, 2016 #

2 PM

Running 4:43 intensity: (1:10 @1) + (3:32 @2) + (1 @3) 0.65 mi (7:15 / mi) +12m 6:52 / mi
ahr:116 max:126 shoes: New Balance 1080 (12) (9)

Home to gym.
3 PM

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

Gym session (Phase 2, Session 2, Week 5).
4 PM

Running 46:00 intensity: (4:06 @1) + (15:24 @2) + (26:30 @3) 5.96 mi (7:43 / mi) +165m 7:06 / mi
ahr:126 max:139 shoes: New Balance 1080 (12) (9)

Extended home from gym.

Sunday Jan 24, 2016 #

8 AM

Running 43:18 intensity: (41 @1) + (12:10 @2) + (22:56 @3) + (25 @4) + (7:06 @5) 5.09 mi (8:30 / mi) +259m 7:21 / mi
ahr:135 max:173 shoes: Scott Trabuco (9)

Parents to Longshaw.

Running 44:14 intensity: (23 @1) + (16 @2) + (9:24 @3) + (27:04 @4) + (7:07 @5) 6.4 mi (6:55 / mi) +205m 6:17 / mi
ahr:145 max:152 shoes: Scott Trabuco (9)

Longshaw Trust 'slightly longer than' 10k - 4th.

Two long laps this time, compared to one long and one short last time. Pace 2 seconds per mile slower but for a longer course with more climb, so think I was running better. Poor shoe choice, thought I could get away with the lower grip Scott Trabuco but was sliding all over the place. Should have stuck with the Fellraisers.

Running 32:46 intensity: (58 @1) + (10:35 @2) + (21:13 @3) 4.09 mi (8:01 / mi) +132m 7:17 / mi
ahr:128 max:138 shoes: Scott Trabuco (9)

Longshaw back to parents. Pretty tired by the end.

Saturday Jan 23, 2016 #

7 AM

Running 1:26:44 intensity: (16:00 @1) + (12:32 @2) + (24:52 @3) + (24:31 @4) + (8:49 @5) 10.89 mi (7:58 / mi) +322m 7:18 / mi
ahr:132 max:164 shoes: Asics DS Trainer 19 (8.5) (2)

3k threshold, 5 * Abbey Lane hills, 3k threshold. Thresholds were tough, high HR and not very quick, but set a PR on the hill which was encouraging.

Friday Jan 22, 2016 #

6 AM

Running 5:45 intensity: (14 @1) + (1 @2) + (3 @3) + (1 @4) + (5:26 @5) 0.68 mi (8:28 / mi) +19m 7:47 / mi
ahr:156 max:174 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 5).
8 AM

Running 5:33 intensity: (1:25 @1) + (3:55 @2) + (13 @3) 0.68 mi (8:10 / mi) +25m 7:21 / mi
ahr:117 max:127 shoes: New Balance 1080 (12) (9)

Gym to home.

Thursday Jan 21, 2016 #

7 AM

Running 1:50:21 intensity: (8:20 @1) + (36:41 @2) + (53:29 @3) + (11:51 @4) 14.05 mi (7:51 / mi) +448m 7:09 / mi
ahr:129 max:149 shoes: New Balance 1080 (11) (9)

Redmires with Paul including 5 * 1 mile at threshold pace. Getting better but still coughing a bit, and running harder was a bit of a shock to the system.

Wednesday Jan 20, 2016 #

6 PM

Running 1:03:04 intensity: (13:13 @1) + (34:02 @2) + (15:49 @3) 8.1 mi (7:47 / mi) +207m 7:13 / mi
ahr:119 max:132 shoes: New Balance 1080 (12) (9)

Dore loop.

Tuesday Jan 19, 2016 #

7 AM

Running 37:10 intensity: (17:18 @1) + (17:14 @2) + (2:38 @3) 4.5 mi (8:16 / mi) +148m 7:30 / mi
ahr:114 max:129 shoes: New Balance 1080 (12) (9)

Round the block. Snotty.
6 PM

Running 41:51 intensity: (4:52 @1) + (25:10 @2) + (11:49 @3) 5.45 mi (7:41 / mi) +161m 7:02 / mi
ahr:122 max:134 shoes: New Balance 1080 (12) (9)

Abbey Lane loop. Less snotty.

Monday Jan 18, 2016 #

6 AM

Running 5:49 [1] 0.66 mi (8:49 / mi) +13m 8:18 / mi
ahr:99 max:110 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 2, Week 4).
8 AM

Running 5:46 intensity: (1:52 @1) + (3:23 @2) + (31 @3) 0.66 mi (8:44 / mi) +24m 7:51 / mi
ahr:115 max:128 shoes: New Balance 1080 (12) (9)

Home from gym.

Sunday Jan 17, 2016 #

8 AM

Running 1:28:44 intensity: (36:36 @1) + (33:55 @2) + (18:13 @3) 10.58 mi (8:23 / mi) +359m 7:35 / mi
ahr:116 max:139 shoes: Salomon Fellraiser (9) (2)

Made the really tough decision to drop out of Brass Monkey HM. Tough for two reasons. Firstly it meant Steve ended up driving there and back on his own which I felt bad about, and secondly because I hate entering races and not doing them. In fact this might be the first one ever. But I know it's the right decision deep down. I need to think of the long game of London. Whilst I am feeling better than yesterday morning, I'm nowhere near 100% and don't want to jeopardise setting my recovery back and missing more training next week. I could have gone and cruised round but we all know that never happens when you get into the heat of a race! My decision was vindicated by this easy run as I certainly didn't feel like I could have run any further or any faster.

Additional note: Steve ran a PB so don't feel as bad now!

Saturday Jan 16, 2016 #

8 AM

Running 1:03:10 intensity: (14:46 @1) + (42:22 @2) + (6:02 @3) 7.62 mi (8:17 / mi) +186m 7:42 / mi
ahr:118 max:133 shoes: New Balance 1080 (11) (9)

Easy and slow up and around the parks. I'm ill. Got a bit of a cough.

Friday Jan 15, 2016 #

6 AM

Running 5:34 [1] 0.67 mi (8:19 / mi) +14m 7:49 / mi
ahr:103 max:112 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 4)
8 AM

Running 34:02 intensity: (3:28 @1) + (13:02 @2) + (17:32 @3) 4.39 mi (7:45 / mi) +104m 7:13 / mi
ahr:124 max:133 shoes: New Balance 1080 (12) (9)

Extended home from gym.

Thursday Jan 14, 2016 #

Note
(rest day)

Early train to London and late train back, so no time for running. Also think I'm coming down with something, sore throat and a bit of a cough.

Wednesday Jan 13, 2016 #

6 AM

Running 50:13 intensity: (14:15 @1) + (19:34 @2) + (8:32 @3) + (29 @4) + (7:23 @5) 6.06 mi (8:17 / mi) +203m 7:30 / mi
ahr:123 max:170 shoes: New Balance 1080 (11) (9)

Nice easy run with Paul.

Tuesday Jan 12, 2016 #

7 AM

Running 36:02 intensity: (11:14 @1) + (18:01 @2) + (3:22 @3) + (54 @4) + (2:31 @5) 4.67 mi (7:43 / mi) +59m 7:26 / mi
ahr:120 max:166 shoes: New Balance 1080 (12) (9)

IW.
5 PM

Running 1:12:32 intensity: (13:05 @1) + (28:46 @2) + (17:00 @3) + (13:39 @4) + (2 @5) 8.81 mi (8:14 / mi) +164m 7:47 / mi
ahr:125 max:150 shoes: Adidas Adizero Boston 4M (9)

Track. 1 * 1300m and 4 & 1200m.

Horrible session. Struggling right from the start and just getting slower. Legs were not playing. Nearly jacked it after the second rep but at least I dug in and got it done.

Monday Jan 11, 2016 #

6 AM

Running 5:50 [1] 0.66 mi (8:50 / mi) +13m 8:20 / mi
ahr:100 max:110 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 2, Week 3).
8 AM

Running 30:38 intensity: (12:34 @1) + (16:21 @2) + (1:43 @3) 4.03 mi (7:36 / mi) +47m 7:20 / mi
ahr:115 max:127 shoes: New Balance 1080 (12) (9)

Gym to work.
6 PM

Running 37:02 intensity: (4:40 @1) + (24:14 @2) + (8:08 @3) 4.66 mi (7:57 / mi) +155m 7:12 / mi
ahr:121 max:133 shoes: New Balance 1080 (12) (9)

HFW.

Sunday Jan 10, 2016 #

9 AM

Running 1:49:02 intensity: (42 @1) + (1:26 @2) + (1:38:11 @3) + (1:28 @4) + (7:15 @5) 15.44 mi (7:04 / mi) +231m 6:45 / mi
ahr:137 max:177 shoes: New Balance 1080 (12) (9)

Run with The Sheffield Project Group. From Infirmary Road up to Loxley and then two laps of Damflask. Sensible pace as most of us had done the XC yesterday. Last couple of miles slightly quicker. Legs tired, but not too bad.

Saturday Jan 9, 2016 #

1 PM

Running 15:05 intensity: (4:06 @1) + (6:24 @2) + (4:35 @3) 1.91 mi (7:54 / mi) +40m 7:25 / mi
ahr:119 max:140 shoes: Salomon Fellraiser (9) (2)

Warm up.

Running 44:28 intensity: (34 @1) + (5 @2) + (4:49 @3) + (35:32 @4) + (3:28 @5) 6.41 mi (6:56 / mi) +130m 6:32 / mi
ahr:145 max:154 shoes: Adidas XC spikes

Yorkshire XC champs, Lightwater Valley.

Lots of mud.

Running 7:43 intensity: (5:38 @1) + (1:46 @2) + (19 @3) 0.84 mi (9:11 / mi) +9m 8:53 / mi
ahr:109 max:124 shoes: Salomon Fellraiser (9) (2)

Warm down.

Friday Jan 8, 2016 #

6 AM

Running 5:50 [1] 0.66 mi (8:50 / mi) +13m 8:20 / mi
ahr:97 max:107 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 3).
8 AM

Running 29:11 intensity: (3:51 @1) + (15:44 @2) + (9:36 @3) 3.97 mi (7:21 / mi) +59m 7:02 / mi
ahr:122 max:136 shoes: New Balance 1080 (12) (9)

Gym to work.
5 PM

Running 35:52 intensity: (4:30 @1) + (22:41 @2) + (8:41 @3) 4.6 mi (7:48 / mi) +155m 7:04 / mi
ahr:122 max:135 shoes: New Balance 1080 (12) (9)

Home from work.

Thursday Jan 7, 2016 #

11 AM

Running 52:23 intensity: (44 @1) + (1:45 @2) + (15:49 @3) + (28:55 @4) + (5:10 @5) 8.03 mi (6:31 / mi) +80m 6:20 / mi
ahr:143 max:176 shoes: Adidas Adizero Boston 4M (9)

45 mins at the bottom of zone 4 (140 - 142) so around 90% of max HR. Never sure whether this is tempo or threshold but guess it's kind of marathon effort.

Wednesday Jan 6, 2016 #

7 AM

Running 48:59 intensity: (5:21 @1) + (29:41 @2) + (13:57 @3) 6.15 mi (7:58 / mi) +95m 7:36 / mi
ahr:122 max:133 shoes: New Balance 1080 (12) (9)

Abbeydale Road out and back (zone 2 recovery).
5 PM

Running 38:02 intensity: (14:26 @1) + (12:27 @2) + (11:09 @3) 4.28 mi (8:53 / mi) +272m 7:25 / mi
ahr:118 max:138 shoes: New Balance 1080 (12) (9)

Netheredge Needles but just as a normal run.

Tuesday Jan 5, 2016 #

7 AM

Strength & conditioning 25:00 [3]

Hamstring rehab.
5 PM

Running 48:15 intensity: (8:20 @1) + (9:02 @2) + (13:54 @3) + (9:28 @4) + (7:31 @5) 7.16 mi (6:44 / mi) +24m 6:40 / mi
ahr:131 max:154 shoes: Adidas Adizero Boston 4M (9)

Back to track. 6 * 1k off 200m jog. Chasing after Pete. Lots of effort not much speed.

Monday Jan 4, 2016 #

6 AM

Running 5:44 [1] 0.67 mi (8:34 / mi) +13m 8:05 / mi
ahr:100 max:109 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, Seession 2, Week 2)
8 AM

Running 5:30 intensity: (2:31 @1) + (2:29 @2) + (30 @3) 0.67 mi (8:13 / mi) +24m 7:24 / mi
ahr:113 max:125 shoes: New Balance 1080 (12) (9)

Gym to work.
6 PM

Running 42:56 intensity: (3:45 @1) + (13:06 @2) + (26:05 @3) 5.74 mi (7:29 / mi) +167m 6:52 / mi
ahr:126 max:139 shoes: New Balance 1080 (12) (9)

Evening leg stretch.

Sunday Jan 3, 2016 #

9 AM

Running 1:51:03 intensity: (10:59 @1) + (46:22 @2) + (53:42 @3) 14.49 mi (7:40 / mi) +475m 6:57 / mi
ahr:125 max:139 shoes: New Balance 1080 (11) (9)

Remires out and back, before the rain started. Steady away, left hamstring a bit niggly after yesterday but apart from that moving OK.

Saturday Jan 2, 2016 #

12 PM

Running 20:31 intensity: (3:21 @1) + (3:55 @2) + (12:47 @3) + (28 @4) 2.61 mi (7:52 / mi) +141m 6:44 / mi
ahr:127 max:144 shoes: New Balance 1080 (11) (9)

Home to Graves Park.

Running 40:58 intensity: (17 @1) + (13 @2) + (10:01 @3) + (28:23 @4) + (2:04 @5) 6.26 mi (6:33 / mi) +188m 5:59 / mi
ahr:145 max:151 shoes: Adidas XC spikes

Sheffield Open XC race, Graves Park.

Four laps of a pretty muddy Graves Park. Think Hallamshire got the team prize with me as fourth counter (others being Aiden, Nic and Ben). This was my first full XC for a long time, and I actually quite enjoyed myself. Happy with how I ran, certainly feeling pretty tired by the time I made it home.

Running 20:14 intensity: (4:02 @1) + (8:21 @2) + (7:51 @3) 2.62 mi (7:43 / mi) +52m 7:16 / mi
ahr:122 max:133 shoes: New Balance 1080 (11) (9)

Home from Graves Park.

Friday Jan 1, 2016 #

9 AM

Running 23:29 intensity: (8:02 @1) + (9:28 @2) + (5:59 @3) 2.81 mi (8:21 / mi) +158m 7:07 / mi
ahr:116 max:134 shoes: New Balance 1080 (11) (9)

Home to Graves Park.

Running 19:21 intensity: (25 @1) + (50 @2) + (7:42 @3) + (8:37 @4) + (1:47 @5) 3.12 mi (6:12 / mi) +92m 5:41 / mi
ahr:141 max:154 shoes: New Balance 1080 (11) (9)

Graves parkrun, 4th place.

Really icy, quite surprised it wasn't cancelled. Nearly quit for my own safety at the end of the first lap but kept going and blew the cobwebs away. Ran it comfortably hard, and given the conditions the time was OK.

Running 20:46 [3] 2.82 mi (7:22 / mi) +55m 6:57 / mi
shoes: New Balance 1080 (11) (9)

Home from Graves Park.

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