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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Running41 30:16:00 241.76(7:31) 389.08(4:40) 4485
  Strength & conditioning13 10:00:00
  Road biking3 1:59:20 23.61(5:03) 38.0(3:08) 452
  Total56 42:15:20 265.37 427.08 4937

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Thursday Mar 31, 2016 #

6 AM

Running 1:50:03 intensity: (3:02 @1) + (18:33 @2) + (1:27:14 @3) + (45 @4) + (29 @5) 15.5 mi (7:06 / mi) +285m 6:43 / mi
ahr:129 max:151 shoes: New Balance 1080 (11) (9)

Longer run before work. Out to Meadowhall and back on the canal and TPT. Lovely morning.
6 PM

Strength & conditioning 30:00 [3]

Stretching stuff.

Wednesday Mar 30, 2016 #

6 AM

Running 5:10 intensity: (1:14 @1) + (48 @2) + (1:10 @3) + (56 @4) + (1:02 @5) 0.65 mi (7:57 / mi) +11m 7:34 / mi
ahr:128 max:162 shoes: New Balance 1080 (12) (9)

Home to gym.

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

Gym session.
7 AM

Running 5:10 intensity: (45 @1) + (2:35 @2) + (1:50 @3) 0.65 mi (7:57 / mi) +14m 7:27 / mi
ahr:121 max:131 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Running 59:13 intensity: (45 @1) + (13:20 @2) + (45:08 @3) 8.12 mi (7:18 / mi) +172m 6:50 / mi
ahr:130 max:138 shoes: New Balance 1080 (12) (9)

Reverse Dore loop. Moving reasonably well.

Tuesday Mar 29, 2016 #

4 PM

Running 1:21:27 intensity: (11:34 @1) + (13:16 @2) + (27:49 @3) + (24:30 @4) + (4:18 @5) 11.02 mi (7:23 / mi) +304m 6:48 / mi
ahr:132 max:152 shoes: Adidas Adizero Boston 4M (9)

12 minutes threshold, 5 * Abbey Lane hills, 12 minutes threshold. Tough session, happy with it.

Monday Mar 28, 2016 #

7 AM

Running 1:27:36 intensity: (5:52 @1) + (42:00 @2) + (31:13 @3) + (8:31 @4) 11.06 mi (7:55 / mi) +337m 7:14 / mi
ahr:127 max:148 shoes: New Balance 1080 (11) (9)

Boundary run with Paul. Not as horrible as I was expecting based on the weather when I woke up, but still a bit horrible in the wind and the sleet at the top of Fulwood Lane.
12 PM

Strength & conditioning 30:00 [3]

Stretching stuff.

Sunday Mar 27, 2016 #

8 AM

Running 1:20:06 intensity: (1:58 @1) + (3:24 @2) + (41:25 @3) + (27:58 @4) + (5:21 @5) 12.0 mi (6:41 / mi) +261m 6:15 / mi
ahr:139 max:169 shoes: Asics DS Trainer 19 (8.5) (2)

Parked at Infirmary Road, warm up to Hillsbro Park then 60 minutes threshold. Pushed harder on the way back, GPS went dodgy and lost nearly a mile somewhere in the middle.

Saturday Mar 26, 2016 #

8 AM

Running 1:08:18 intensity: (4:37 @1) + (22:26 @2) + (34:29 @3) + (30 @4) + (6:16 @5) 8.69 mi (7:52 / mi) +277m 7:09 / mi
ahr:130 max:170 shoes: New Balance 1080 (12) (9)

Unsurprisingly, legs tired from yesterday so skipped the parkrun and ran the HM route up to Ringinglow and then back down the parks. Tough on the way out into the wind.
2 PM

Strength & conditioning 30:00 [3]

While watching some quality racing at the World HM Champs.

Friday Mar 25, 2016 #

7 AM

Running 2:13:57 intensity: (54 @1) + (4:38 @2) + (46:34 @3) + (1:20:34 @4) + (1:17 @5) 19.53 mi (6:52 / mi) +427m 6:25 / mi
ahr:142 max:152 shoes: New Balance 1080 (12) (9)

With Tom and Steve. Parked near Thornhill and then ran out along the railway line to Yorkshire Bridge before a full clockwise loop of the reservoirs. I wasn't particularly happy about going clockwise, as everyone knows you always go anti-clockwise. HR high right from the off, average for the run was in zone 4 and was actually my usual threshold pace. It was hard work, first faster long run for a long time. Steve and Tom dropped in a sub-6 mile after 17.5 miles and disappointingly I couldn't hold on. On a positive note I seemed to hold up pretty well.

Thursday Mar 24, 2016 #

6 AM

Running 48:00 intensity: (5:11 @1) + (3:57 @2) + (38:30 @3) + (22 @4) 6.55 mi (7:20 / mi) +93m 7:01 / mi
ahr:131 max:142 shoes: New Balance 1080 (12) (9)

3 * 10 min in zone 3. HR has been a bit elevated this week, so got into the zone pretty easily but while running slower.
6 PM

Strength & conditioning 30:00 [3]

Wednesday Mar 23, 2016 #

6 AM

Running 5:05 intensity: (1:15 @1) + (44 @2) + (24 @3) + (12 @4) + (2:30 @5) 0.64 mi (7:57 / mi)
ahr:133 max:164 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 35:53 intensity: (2:20 @1) + (7:18 @2) + (26:15 @3) 4.78 mi (7:30 / mi) +118m 6:58 / mi
ahr:128 max:138 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Strength & conditioning 30:00 [3]

Stretching and strength work.

Tuesday Mar 22, 2016 #

7 AM

Strength & conditioning 30:00 [3]

Doing the stuff that will hopefully stop me breaking and let me run properly.
12 PM

Running 46:21 intensity: (4:44 @1) + (10:42 @2) + (19:10 @3) + (5:56 @4) + (5:49 @5) 6.02 mi (7:42 / mi) +23m 7:37 / mi
ahr:132 max:152 shoes: Adidas Adizero Boost (9)

Track session. Pyramid of 200, 400, 600, 800, 1000 and back down off 1 minute recovery. Not moving very fast but got my HR high so must have been trying hard.

Monday Mar 21, 2016 #

6 AM

Running 4:59 intensity: (1:19 @1) + (3:23 @2) + (17 @3) 0.64 mi (7:47 / mi)
ahr:114 max:124 shoes: New Balance 1080 (12) (9)

Home to gym.
C • Your blog has been a great ... 3
7 AM

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

Gym session.
8 AM

Running 5:00 intensity: (24 @1) + (23 @2) + (4:13 @3) 0.66 mi (7:35 / mi) +11m 7:11 / mi
ahr:130 max:138 shoes: New Balance 1080 (12) (9)

Home from gym.
5 PM

Running 57:47 intensity: (3:52 @1) + (10:43 @2) + (43:12 @3) 8.03 mi (7:12 / mi) +159m 6:47 / mi
ahr:129 max:140 shoes: New Balance 1080 (12) (9)

Dore loop. Moving better tonight.

Sunday Mar 20, 2016 #

7 AM

Running 1:35:05 intensity: (1:22 @1) + (6:18 @2) + (1:15:58 @3) + (11:05 @4) + (22 @5) 13.23 mi (7:11 / mi) +128m 6:59 / mi
ahr:135 max:151 shoes: New Balance 1080 (12) (9)

Attempt at something longer with Tom. Out to Meadowhall on the canal, back on the TPT. Everything held together pretty well so happy with that.

Saturday Mar 19, 2016 #

8 AM

Running 23:10 intensity: (4:12 @1) + (8:58 @2) + (10:00 @3) 3.04 mi (7:37 / mi) +66m 7:08 / mi
ahr:122 max:133 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 18:07 intensity: (2:19 @3) + (6:38 @4) + (9:10 @5) 3.04 mi (5:58 / mi) +56m 5:38 / mi
ahr:149 max:156 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 10th place.

Something faster. Started steady and wound it up. Still had more left, good run out.

Running 14:52 intensity: (31 @1) + (2:18 @2) + (12:03 @3) 1.86 mi (8:00 / mi) +41m 7:29 / mi
ahr:129 max:137 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Mar 18, 2016 #

6 AM

Running 5:02 intensity: (59 @1) + (3:46 @2) + (17 @3) 0.64 mi (7:52 / mi) +10m 7:30 / mi
ahr:114 max:123 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.
8 AM

Running 25:38 intensity: (40 @1) + (4:13 @2) + (19:32 @3) + (1:13 @4) 3.38 mi (7:35 / mi) +82m 7:03 / mi
ahr:133 max:143 shoes: New Balance 1080 (12) (9)

Home from gym.

Thursday Mar 17, 2016 #

6 AM

Running 41:31 intensity: (4:48 @1) + (12:40 @2) + (24:03 @3) 5.44 mi (7:38 / mi) +124m 7:08 / mi
ahr:127 max:139 shoes: New Balance 1080 (12) (9)

Abbey Lane loop.

Wednesday Mar 16, 2016 #

7 AM

Running 33:38 intensity: (19:24 @1) + (9:12 @2) + (4:08 @3) + (54 @4) 3.41 mi (9:52 / mi) +4m 9:50 / mi
ahr:110 max:147 shoes: New Balance 1080 (12) (9)

Drills, strides and accelerations.

Tuesday Mar 15, 2016 #

6 AM

Running 24:56 intensity: (7:06 @1) + (10:40 @2) + (4:55 @3) + (2:15 @4) 2.7 mi (9:14 / mi)
ahr:121 max:146 shoes: New Balance 1080 (12) (9)

On the treadmill. 2 * 10 mins and 1 * 5 mins. The 5 mins in barefoot.

Monday Mar 14, 2016 #

6 AM

Road biking 3:44 intensity: (3:37 @1) + (7 @3) 0.71 mi (5:15 / mi) +13m 4:58 / mi
ahr:96 max:115

Road biking 26:18 intensity: (23:06 @1) + (2:35 @2) + (37 @3) 5.35 mi (4:55 / mi) +25m 4:51 / mi
ahr:101 max:120

5 PM

Road biking 25:07 intensity: (17:50 @1) + (5:49 @2) + (1:28 @3) 5.06 mi (4:58 / mi) +120m 4:37 / mi
ahr:107 max:133

Sunday Mar 13, 2016 #

9 AM

Road biking 1:04:11 intensity: (33:31 @1) + (18:06 @2) + (12:34 @3) 12.49 mi (5:08 / mi) +294m 4:47 / mi
ahr:108 max:138

Friday Mar 11, 2016 #

6 AM

Running 5:13 intensity: (1:04 @1) + (1:58 @2) + (45 @3) + (19 @4) + (1:07 @5) 0.64 mi (8:09 / mi)
ahr:125 max:154

8 AM

Running 29:27 intensity: (3:13 @1) + (6:24 @2) + (19:50 @3) 3.99 mi (7:23 / mi) +19m 7:16 / mi
ahr:127 max:140

4 PM

Running 36:06 intensity: (3:03 @1) + (13:53 @2) + (19:10 @3) 4.55 mi (7:56 / mi) +122m 7:20 / mi
ahr:125 max:138

Thursday Mar 10, 2016 #

7 AM

Running 1:09:11 intensity: (7:26 @1) + (13:46 @2) + (25:47 @3) + (21:24 @4) + (48 @5) 9.69 mi (7:09 / mi) +61m 7:00 / mi
ahr:133 max:151

Wednesday Mar 9, 2016 #

4 PM

Running 1:05:42 intensity: (13:35 @1) + (29:50 @2) + (22:17 @3) 8.07 mi (8:08 / mi) +260m 7:24 / mi
ahr:121 max:140

Tuesday Mar 8, 2016 #

6 AM

Running 57:08 intensity: (5:49 @1) + (9:02 @2) + (33:50 @3) + (8:27 @4) 7.86 mi (7:16 / mi) +112m 6:58 / mi
ahr:131 max:145

Monday Mar 7, 2016 #

6 AM

Running 5:14 intensity: (3:48 @1) + (1:14 @2) + (12 @3) 0.65 mi (8:03 / mi) +11m 7:40 / mi
ahr:107 max:119

7 AM

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

8 AM

Running 5:22 intensity: (52 @1) + (10 @2) + (19 @3) + (15 @4) + (3:46 @5) 0.66 mi (8:04 / mi) +11m 7:40 / mi
ahr:144 max:169

5 PM

Running 57:25 intensity: (36:37 @1) + (13:15 @2) + (7:07 @3) + (21 @4) + (5 @5) 5.32 mi (10:48 / mi) +21m 10:40 / mi
ahr:106 max:150 shoes: Adidas Adizero Boost (9)

Drills and speed development.

Sunday Mar 6, 2016 #

8 AM

Running 1:05:18 intensity: (12:33 @1) + (21:50 @2) + (30:55 @3) 8.38 mi (7:47 / mi) +212m 7:13 / mi
ahr:123 max:138

Saturday Mar 5, 2016 #

4 PM

Running 30:30 intensity: (8:17 @1) + (18:01 @2) + (4:12 @3) 3.76 mi (8:07 / mi) +86m 7:35 / mi
ahr:118 max:131

Friday Mar 4, 2016 #

6 AM

Running 5:12 intensity: (47 @1) + (16 @2) + (29 @3) + (7 @4) + (3:33 @5) 0.67 mi (7:49 / mi) +10m 7:28 / mi
ahr:146 max:173

7 AM

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

8 AM

Running 26:37 intensity: (6:47 @1) + (17:40 @2) + (2:10 @3) 3.41 mi (7:48 / mi) +84m 7:15 / mi
ahr:117 max:129

Thursday Mar 3, 2016 #

7 AM

Running 1:37:54 intensity: (17:05 @1) + (18:28 @2) + (34:24 @3) + (23:39 @4) + (4:18 @5) 13.6 mi (7:12 / mi) +173m 6:55 / mi
ahr:130 max:165

Wednesday Mar 2, 2016 #

6 AM

Running 5:09 intensity: (4:13 @1) + (36 @2) + (20 @3) 0.65 mi (7:56 / mi) +10m 7:34 / mi
ahr:107 max:118

7 AM

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

8 AM

Running 37:51 intensity: (7:06 @1) + (10:55 @2) + (17:08 @3) + (2:42 @4) 5.11 mi (7:25 / mi) +120m 6:54 / mi
ahr:124 max:147

5 PM

Running 42:17 intensity: (9:52 @1) + (19:38 @2) + (7:45 @3) + (19 @4) + (4:43 @5) 5.47 mi (7:44 / mi) +124m 7:13 / mi
ahr:124 max:176

Tuesday Mar 1, 2016 #

7 AM

Running 58:20 intensity: (7:29 @1) + (18:43 @2) + (31:16 @3) + (52 @4) 8.02 mi (7:17 / mi) +48m 7:09 / mi
ahr:126 max:144

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