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Training Log Archive: MikeS

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running37 26:50:51 219.4(7:21) 353.09(4:34) 4418
  Strength & conditioning10 8:20:00
  Total47 35:10:51 219.4 353.09 4418

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Tuesday May 31, 2016 #

6 AM

Running 5:23 intensity: (3:58 @1) + (1:17 @2) + (8 @3) 0.64 mi (8:25 / mi) +13m 7:56 / mi
ahr:107 max:119 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 5:33 intensity: (1:15 @1) + (3:17 @2) + (1:01 @3) 0.66 mi (8:25 / mi) +43m 6:59 / mi
ahr:120 max:130 shoes: New Balance 1080 (12) (9)

Home from gym.

Monday May 30, 2016 #

8 AM

Running 51:24 intensity: (10:43 @1) + (37:47 @2) + (2:54 @3) 6.13 mi (8:23 / mi) +156m 7:46 / mi
ahr:119 max:128

Friday May 27, 2016 #

6 AM

Running 5:07 intensity: (2:02 @1) + (58 @2) + (2:00 @3) + (7 @4) 0.64 mi (8:00 / mi) +13m 7:32 / mi
ahr:115 max:143

8 AM

Running 5:07 intensity: (34 @1) + (59 @2) + (3:34 @3) 0.67 mi (7:40 / mi) +30m 6:44 / mi
ahr:127 max:136

Monday May 23, 2016 #

Note
(rest day)

Sunday May 22, 2016 #

Note
(rest day)

Once again absolutely no muscle stiffness from the marathon yesterday, apart from the usual left hamstring. Thought the quads might suffer from the downhill at the end. Like London, I just didn't feel like I could push myself hard enough at the end and couldn't keep my HR up. Need to try and work out why. I'm wondering whether the hamstring is a factor, as it starts to stiffen up around 2 hours and effects my stride pattern.

I also still can't get the fuelling right. I tried a new type of gel and had one at 10 miles and one at 18 miles. Had a sip of water at 13 miles. The gels were very tasty and seemed to go down will but got a stitch on the downhills at the end. Could I have been dehydrated and that lowered my HR?

Lots of things to think about and work on. Starting with the hamstring.
C • Dehydration 3

Saturday May 21, 2016 #

11 AM

Running 2:59:26 intensity: (29 @1) + (7:15 @2) + (2:43:31 @3) + (8:11 @4) 26.32 mi (6:49 / mi) +195m 6:40 / mi
ahr:138 max:144 shoes: Asics DS Trainer 19 (8.5) (3)

White Peak marathon - 2nd place.

Friday May 20, 2016 #

7 AM

Running 36:34 intensity: (10:26 @1) + (11:18 @2) + (11:16 @3) + (3:34 @4) 5.01 mi (7:18 / mi) +37m 7:08 / mi
ahr:122 max:145 shoes: Asics DS Trainer 19 (8.5) (3)

4 * 800m at half marathon pace.

Thursday May 19, 2016 #

6 AM

Running 41:48 intensity: (3:44 @1) + (8:04 @2) + (30:00 @3) 6.14 mi (6:48 / mi) +93m 6:30 / mi
ahr:127 max:141 shoes: New Balance 1080 (12) (9)

3 * 10 minutes in zone 3 Abbeydale Road out and back.

Wednesday May 18, 2016 #

6 AM

Running 29:35 intensity: (3:58 @1) + (21:00 @2) + (4:37 @3) 4.05 mi (7:18 / mi) +91m 6:50 / mi
ahr:119 max:136 shoes: New Balance 1080 (12) (9)

Time poor today so a short run up the parks.

Tuesday May 17, 2016 #

7 AM

Running 39:40 intensity: (1:53 @1) + (16:01 @2) + (15:32 @3) + (41 @4) + (5:33 @5) 5.46 mi (7:16 / mi) +157m 6:40 / mi
ahr:130 max:173 shoes: New Balance 1080 (12) (9)

Abbey Lane loop. Noticeable hamstring improvement after stretching / icing / ibuprofen.
5 PM

Strength & conditioning 40:00 [3]

More stretching instead of running.

Monday May 16, 2016 #

6 AM

Running 5:03 intensity: (2:14 @1) + (40 @2) + (2:09 @3) 0.64 mi (7:53 / mi) +41m 6:35 / mi
ahr:116 max:136 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 5:29 intensity: (1:42 @1) + (3:44 @2) + (3 @3) 0.7 mi (7:50 / mi) +29m 6:56 / mi
ahr:115 max:126 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Strength & conditioning 40:00 [3]

Stretching.

Sunday May 15, 2016 #

8 AM

Running 2:14:46 intensity: (1:51 @1) + (1:28 @2) + (2:08:40 @3) + (9 @4) + (2:38 @5) 20.09 mi (6:42 / mi) +187m 6:31 / mi
ahr:135 max:179 shoes: New Balance 1080 (12) (9)

Went out to recce the first 10 miles of the White Peak marathon. Uphill and into the wind on the way out. Got the benefit of that on the way back. Moving well apart from the ongoing hamstring niggle which I need to get to the bottom of (no pun intended).

Saturday May 14, 2016 #

8 AM

Running 38:16 intensity: (4:02 @1) + (23:24 @2) + (7:13 @3) + (48 @4) + (2:49 @5) 5.04 mi (7:36 / mi) +104m 7:08 / mi
ahr:124 max:158

Running 17:53 intensity: (28 @1) + (16 @2) + (4:20 @3) + (12:32 @4) + (17 @5) 3.05 mi (5:52 / mi) +51m 5:35 / mi
ahr:142 max:150

Running 15:18 intensity: (1:03 @1) + (5:01 @2) + (9:14 @3) 2.02 mi (7:35 / mi) +53m 7:01 / mi
ahr:125 max:134

Friday May 13, 2016 #

6 AM

Running 15:53 intensity: (8:35 @1) + (5:02 @2) + (2:16 @3) 2.03 mi (7:49 / mi) +77m 7:00 / mi
ahr:114 max:139 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 28:15 intensity: (2:31 @1) + (11:17 @2) + (14:27 @3) 3.98 mi (7:06 / mi) +48m 6:51 / mi
ahr:125 max:140 shoes: New Balance 1080 (12) (9)

Gym to work.
5 PM

Running 43:47 intensity: (4:37 @1) + (22:08 @2) + (17:02 @3) 5.95 mi (7:21 / mi) +182m 6:43 / mi
ahr:123 max:136 shoes: New Balance 1080 (12) (9)

HFW.

Thursday May 12, 2016 #

7 AM

Running 38:27 intensity: (16:50 @1) + (8:25 @2) + (10:08 @3) + (3:03 @4) + (1 @5) 4.15 mi (9:16 / mi) +40m 9:00 / mi
ahr:118 max:150 shoes: Track spikes

Speed development.

Three set of 200 (75) 300 (90) 400 with 1 min 45 between sets. Managed to sneak under 70 for the 400s which was pleasing.
6 PM

Strength & conditioning 30:00 [3]

Replaced the second run with stretching as a bit sore after the last few days. Hamstring tendonopathy niggling a bit.

Wednesday May 11, 2016 #

7 AM

Running 30:53 intensity: (6:25 @1) + (20:24 @2) + (4:04 @3) 4.03 mi (7:40 / mi) +78m 7:14 / mi
ahr:119 max:130 shoes: New Balance 1080 (12) (9)

Parks easy.
6 PM

Running 52:51 intensity: (4:50 @1) + (17:44 @2) + (26:04 @3) + (4:13 @4) 6.28 mi (8:25 / mi) +373m 7:06 / mi
ahr:128 max:149 shoes: Scott Trabuco (9)

Stanage Struggle route with Tom and Steve and then tea at Scotsmans Pack.

Tuesday May 10, 2016 #

6 AM

Running 55:28 intensity: (6:12 @1) + (9:23 @2) + (19:29 @3) + (14:33 @4) + (5:51 @5) 7.21 mi (7:42 / mi) +163m 7:11 / mi
ahr:134 max:170 shoes: New Balance 1080 (12) (9)

Old Skool pyramid session in Endcliffe Park. Straight, 2/3 lap, lap, lap and straight, lap and 2/3, two laps and back down. Turned round half way through the 2 lap rep and ran the second half in the opposite direction. 60 seconds recovery.

Monday May 9, 2016 #

6 AM

Running 5:00 intensity: (3:23 @1) + (32 @2) + (1:05 @3) 0.64 mi (7:49 / mi) +12m 7:23 / mi
ahr:101 max:138 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 35:18 intensity: (4:29 @1) + (16:50 @2) + (13:59 @3) 4.72 mi (7:29 / mi) +106m 6:59 / mi
ahr:123 max:132 shoes: New Balance 1080 (12) (9)

Home from gym.
5 PM

Running 1:19:42 intensity: (3:55 @1) + (13:35 @2) + (1:01:50 @3) + (22 @4) 11.04 mi (7:13 / mi) +340m 6:35 / mi
ahr:129 max:142 shoes: New Balance 1080 (12) (9)

Had to go out again and make the most of the sunshine.

Sunday May 8, 2016 #

7 AM

Running 2:06:35 intensity: (2:11 @1) + (7:53 @2) + (1:41:12 @3) + (13:57 @4) + (1:22 @5) 18.07 mi (7:00 / mi) +342m 6:37 / mi
ahr:135 max:154 shoes: New Balance 1080 (12) (9)

Derwent with Dave. What a morning for a run. Out nice and early with Dave. Was originally planning on 20 but the heat and increase in pace at the end of the 18 made it tough enough and so I stopped there.

Saturday May 7, 2016 #

Note
(rest day)

Rest day.

Friday May 6, 2016 #

6 AM

Running 5:03 intensity: (1:32 @1) + (18 @2) + (18 @3) + (9 @4) + (2:46 @5) 0.66 mi (7:39 / mi) +13m 7:13 / mi
ahr:133 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.
8 AM

Running 27:22 intensity: (3:20 @1) + (11:43 @2) + (12:19 @3) 3.94 mi (6:57 / mi) +47m 6:42 / mi
ahr:123 max:137 shoes: New Balance 1080 (12) (9)

Gym to work.
5 PM

Running 43:29 intensity: (3:44 @1) + (17:30 @2) + (22:15 @3) 5.92 mi (7:21 / mi) +181m 6:42 / mi
ahr:125 max:139 shoes: New Balance 1080 (12) (9)

HFW.

Thursday May 5, 2016 #

7 AM

Running 34:03 intensity: (10:04 @1) + (13:18 @2) + (9:20 @3) + (42 @4) + (39 @5) 4.64 mi (7:20 / mi) +58m 7:04 / mi
ahr:120 max:156 shoes: New Balance 1080 (12) (9)

IW - no DOMS (yet!).
5 PM

Running 33:24 intensity: (3:15 @1) + (14:11 @2) + (15:58 @3) 4.51 mi (7:24 / mi) +146m 6:44 / mi
ahr:124 max:140 shoes: New Balance 1080 (12) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Wednesday May 4, 2016 #

6 AM

Running 5:00 intensity: (18 @1) + (2 @2) + (17 @3) + (12 @4) + (4:11 @5) 0.65 mi (7:42 / mi) +13m 7:15 / mi
ahr:157 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.
8 AM

Running 4:58 intensity: (52 @1) + (2:27 @2) + (1:39 @3) 0.65 mi (7:38 / mi) +23m 6:54 / mi
ahr:121 max:129 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Running 3:40 intensity: (44 @1) + (1:22 @2) + (1:34 @3) 0.46 mi (7:58 / mi) +24m 6:52 / mi
ahr:119 max:131 shoes: New Balance 1080 (11) (9)

Jog to start.

Running 36:36 intensity: (32 @1) + (5 @2) + (13:19 @3) + (16:19 @4) + (6:21 @5) 5.71 mi (6:25 / mi) +256m 5:38 / mi
ahr:146 max:155 shoes: New Balance 1080 (11) (9)

Tiger's Todger fell race, 9th place.

Went off sensibly on the road section down to the start of Limb Valley and then just dug in and tried to hold on up the long climb. Got a couple of places but lost a bit of time to the pack in front. Tried to run hard down from the Ox Stones but didn't enjoy the rocky section to Sheephill Road. Ran as fast as I could down Long Line and sneaked a place right at the end on the climb into the finish field. It's been a while since I've had my HR that high for that long so it was certainly a good workout.

Running 3:24 intensity: (21 @1) + (2:34 @2) + (29 @3) 0.49 mi (6:56 / mi)
ahr:123 max:128 shoes: New Balance 1080 (11) (9)

Jog back from finish.

Tuesday May 3, 2016 #

7 AM

Running 28:53 intensity: (16:47 @1) + (8:05 @2) + (4:01 @3) 3.84 mi (7:32 / mi) +75m 7:06 / mi
ahr:113 max:132

Running 20:14 intensity: (7:55 @1) + (3:09 @2) + (6:09 @3) + (3:01 @4) 1.82 mi (11:05 / mi) +8m 10:57 / mi
ahr:120 max:147

Running 8:08 intensity: (2:19 @1) + (5:32 @2) + (17 @3) 1.05 mi (7:44 / mi) +6m 7:36 / mi
ahr:117 max:125

5 PM

Running 34:20 intensity: (1:55 @1) + (18:33 @2) + (13:52 @3) 4.62 mi (7:26 / mi) +147m 6:46 / mi
ahr:124 max:136

Monday May 2, 2016 #

9 AM

Running 1:13:24 intensity: (3:26 @1) + (3:54 @2) + (1:05:08 @3) + (56 @4) 10.87 mi (6:45 / mi) +201m 6:23 / mi
ahr:131 max:146

Sunday May 1, 2016 #

7 AM

Running 2:00:22 intensity: (14:22 @1) + (1:06:14 @2) + (32:44 @3) + (7:02 @4) 14.22 mi (8:28 / mi) +167m 8:10 / mi
ahr:123 max:149

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