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Training Log Archive: MikeS

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Running45 40:30:40 330.48(7:21) 531.86(4:34) 5572
  Strength & conditioning18 14:30:00
  Total63 55:00:40 330.48 531.86 5572

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Tuesday Aug 30, 2016 #

6 AM

Running 42:03 intensity: (12:07 @1) + (21:28 @2) + (8:28 @3) 5.44 mi (7:43 / mi) +156m 7:06 / mi
ahr:117 max:131

4 PM

Running 4:46 intensity: (1:18 @1) + (3:19 @2) + (9 @3) 0.66 mi (7:12 / mi) +12m 6:50 / mi
ahr:114 max:124

5 PM

Strength & conditioning 1:00:00 [3]

Gym session.
6 PM

Running 5:47 intensity: (1:26 @1) + (3:52 @2) + (29 @3) 0.72 mi (8:02 / mi) +43m 6:47 / mi
ahr:118 max:128

Monday Aug 29, 2016 #

7 AM

Running 1:28:27 intensity: (22:37 @1) + (48:43 @2) + (17:07 @3) 11.28 mi (7:50 / mi) +333m 7:11 / mi
ahr:119 max:139

Sunday Aug 28, 2016 #

7 AM

Running 2:20:51 intensity: (3:03 @1) + (11:18 @2) + (1:51:00 @3) + (15:27 @4) + (3 @5) 20.14 mi (7:00 / mi) +155m 6:50 / mi
ahr:135 max:150 shoes: New Balance 1080 (13) (9)

Monsal Trail group run with pick up over the last four miles. Going OK, but a bit of tiredness from yesterday.

Saturday Aug 27, 2016 #

7 AM

Running 1:29:17 intensity: (3:46 @1) + (8:36 @2) + (1:15:41 @3) + (1:14 @4) 12.54 mi (7:07 / mi) +144m 6:52 / mi
ahr:134 max:142 shoes: New Balance 1080 (13) (9)

Long run before parkrun. Bumped into Tom J so ran the first part with him.

Running 19:13 intensity: (17 @1) + (7 @2) + (3:58 @3) + (9:25 @4) + (5:26 @5) 3.02 mi (6:22 / mi) +55m 6:01 / mi
ahr:147 max:155 shoes: New Balance 1080 (13) (9)

Sheffield Hallam parkrun @ MP.

Running 14:49 intensity: (22 @1) + (58 @2) + (13:26 @3) + (3 @4) 1.88 mi (7:52 / mi) +46m 7:19 / mi
ahr:133 max:142

Friday Aug 26, 2016 #

3 PM

Running 4:54 [3] 0.67 mi (7:19 / mi) +13m 6:54 / mi
shoes: New Balance 1080 (13) (9)

Home to gym.
4 PM

Strength & conditioning 1:00:00 [3]

Gym session.
5 PM

Running 5:10 [3] 0.64 mi (8:04 / mi) +23m 7:16 / mi
shoes: New Balance 1080 (13) (9)

Home from gym.

Wednesday Aug 24, 2016 #

6 AM

Running 39:42 [3] 5.21 mi (7:37 / mi) +24m 7:31 / mi
shoes: New Balance 1080 (13) (9)

Shoreditch and canal.

Tuesday Aug 23, 2016 #

6 AM

Running 34:05 intensity: (13:15 @1) + (18:17 @2) + (2:33 @3) 4.52 mi (7:32 / mi) +27m 7:24 / mi
ahr:114 max:124 shoes: New Balance 1080 (13) (9)

Shorter South Bank and Embankment.

Monday Aug 22, 2016 #

5 PM

Running 49:19 intensity: (11:18 @1) + (29:42 @2) + (8:19 @3) 6.53 mi (7:33 / mi) +37m 7:25 / mi
ahr:119 max:130 shoes: New Balance 1080 (13) (9)

South Bank and Embankment. Crazy busy.

Sunday Aug 21, 2016 #

8 AM

Running 2:14:23 intensity: (6:19 @1) + (15:15 @2) + (1:48:40 @3) + (4:09 @4) 19.79 mi (6:47 / mi) +158m 6:38 / mi
ahr:130 max:144 shoes: Asics DS Trainer 19 (8.5) (3)

Monsal trail acceleration. 4M @ 7.00, 4M @ 6.45, 4M @ 6.30, 5k @ MP. GPS all over the place today so tough to judge the paces but think they were about right. Also first attempt at two long runs in a weekend. Seemed to go OK, but having an easy few days at the start of next week.

Saturday Aug 20, 2016 #

7 AM

Running 1:58:58 intensity: (12:58 @1) + (30:51 @2) + (1:14:04 @3) + (1:05 @4) 15.31 mi (7:46 / mi) +668m 6:51 / mi
ahr:127 max:144 shoes: New Balance 1080 (12) (9)

RSR with Tom & Steve before they did parkrun and I came home.

Friday Aug 19, 2016 #

7 AM

Running 57:26 intensity: (23:22 @1) + (10:18 @2) + (9:52 @3) + (13:54 @4) 7.01 mi (8:12 / mi) +31m 8:05 / mi
ahr:120 max:148 shoes: Adidas Adizero Boost (9)

8 * 800m off 2 mins. Averaging 2.44.

Thursday Aug 18, 2016 #

6 AM

Running 5:17 [1] 0.66 mi (8:00 / mi) +14m 7:31 / mi
ahr:101 max:111 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 52:23 intensity: (7:25 @1) + (40:15 @2) + (4:43 @3) 6.78 mi (7:44 / mi) +163m 7:11 / mi
ahr:119 max:134 shoes: New Balance 1080 (13) (9)

Forge Dam with Paul.

Wednesday Aug 17, 2016 #

6 AM

Running 1:35:30 intensity: (10:04 @1) + (23:49 @2) + (59:48 @3) + (1:49 @4) 14.01 mi (6:49 / mi) +185m 6:33 / mi
ahr:128 max:145 shoes: Asics DS Trainer 19 (8.5) (3)

3 * 3M at MP with 1M recovery.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Aug 16, 2016 #

7 AM

Running 53:24 intensity: (12:06 @1) + (31:46 @2) + (9:32 @3) 6.99 mi (7:38 / mi) +118m 7:16 / mi
ahr:118 max:132 shoes: New Balance 1080 (13) (9)

IW.
5 PM

Running 42:29 intensity: (4:04 @1) + (23:47 @2) + (14:38 @3) 5.64 mi (7:32 / mi) +98m 7:09 / mi
ahr:123 max:136 shoes: New Balance 1080 (13) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Monday Aug 15, 2016 #

6 AM

Running 5:20 [1] 0.65 mi (8:12 / mi) +13m 7:45 / mi
ahr:102 max:113 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 29:01 intensity: (6:08 @1) + (17:40 @2) + (5:13 @3) 3.96 mi (7:20 / mi) +44m 7:05 / mi
ahr:119 max:130 shoes: New Balance 1080 (13) (9)

Gym to work.
5 PM

Running 44:21 intensity: (5:09 @1) + (16:20 @2) + (22:52 @3) 5.91 mi (7:30 / mi) +182m 6:51 / mi
ahr:126 max:141 shoes: Asics DS Trainer 19 (8.5) (3)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Sunday Aug 14, 2016 #

8 AM

Running 2:25:59 intensity: (4:45 @1) + (19:56 @2) + (1:59:14 @3) + (1:54 @4) + (10 @5) 20.4 mi (7:09 / mi) +240m 6:54 / mi
ahr:130 max:150 shoes: New Balance 1080 (13) (9)

The long way to pick the car up from Hillsbro. Plus three more elephants. Only four to go now.

Saturday Aug 13, 2016 #

7 AM

Running 58:25 intensity: (6:35 @1) + (29:01 @2) + (22:49 @3) 8.0 mi (7:18 / mi) +115m 6:59 / mi
ahr:123 max:136 shoes: New Balance 1080 (13) (9)

Easy 8 - Abbeydale Road out and back.

Friday Aug 12, 2016 #

7 AM

Running 1:08:10 intensity: (17:45 @1) + (7:04 @2) + (20:39 @3) + (22:42 @4) 9.11 mi (7:29 / mi) +39m 7:23 / mi
ahr:128 max:149 shoes: Adidas Adizero Boost (9)

2M @ HM pace, 5 * 800m @ 10k pace, 2M @ HM pace. 2 mins recovery.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Thursday Aug 11, 2016 #

6 AM

Running 5:08 [1] 0.62 mi (8:17 / mi) +13m 7:47 / mi
ahr:104 max:113 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 28:55 intensity: (4:33 @1) + (17:22 @2) + (7:00 @3) 3.96 mi (7:18 / mi) +61m 6:58 / mi
ahr:121 max:132 shoes: New Balance 1080 (13) (9)

Gym to work.
5 PM

Running 35:26 intensity: (2:48 @1) + (16:02 @2) + (16:36 @3) 4.57 mi (7:45 / mi) +146m 7:03 / mi
ahr:124 max:138 shoes: New Balance 1080 (13) (9)

HFW.

Wednesday Aug 10, 2016 #

6 AM

Running 1:37:09 intensity: (7:42 @1) + (24:33 @2) + (58:52 @3) + (6:02 @4) 14.01 mi (6:56 / mi) +184m 6:40 / mi
ahr:129 max:146 shoes: Asics DS Trainer 19 (8.5) (3)

4 * 2M @ MP with 1M recovery. Much more consistent pacing than last week and a much lower average HR.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Aug 9, 2016 #

7 AM

Running 44:43 intensity: (16:30 @1) + (20:43 @2) + (7:30 @3) 5.97 mi (7:29 / mi) +102m 7:07 / mi
ahr:116 max:130 shoes: New Balance 1080 (13) (9)

IW.
5 PM

Running 39:13 intensity: (4:57 @1) + (27:23 @2) + (6:53 @3) 5.16 mi (7:36 / mi) +112m 7:07 / mi
ahr:120 max:135 shoes: New Balance 1080 (13) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Monday Aug 8, 2016 #

6 AM

Running 5:23 [1] 0.66 mi (8:09 / mi) +20m 7:28 / mi
ahr:102 max:110 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (13) (9)

Gym session.
8 AM

Running 29:20 intensity: (7:39 @1) + (18:46 @2) + (2:55 @3) 3.92 mi (7:29 / mi) +49m 7:12 / mi
ahr:117 max:131 shoes: New Balance 1080 (13) (9)

Gym to work.
5 PM

Running 45:07 intensity: (9:51 @1) + (23:50 @2) + (11:26 @3) 5.84 mi (7:44 / mi) +163m 7:07 / mi
ahr:120 max:134 shoes: New Balance 1080 (13) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Sunday Aug 7, 2016 #

7 AM

Running 3:11:47 intensity: (6:36 @1) + (28:34 @2) + (2:30:54 @3) + (5:43 @4) 26.22 mi (7:19 / mi) +422m 6:58 / mi
ahr:131 max:145 shoes: New Balance 1080 (13) (9)

Marathon distance run to Stocksbridge and back. Also picked up two more elephants.

Saturday Aug 6, 2016 #

8 AM

Running 1:16:45 intensity: (16:12 @1) + (35:38 @2) + (24:55 @3) 10.04 mi (7:39 / mi) +223m 7:09 / mi
ahr:121 max:136 shoes: New Balance 1080 (13) (9)

Following the herd. The aim is to visit all the elephants on a run that starts and finishes at my house. This could prove challenging given where some of them are, and the fact that there are time restrictions for visiting a few as well. Pretty much swept the city centre this morning, but couldn't get to number 21 inside the Millennium Gallery, number 20 in Tudor Square seems to be missing, and I forgot about the two at Devonshire Green. 41 down, 17 to go.

Friday Aug 5, 2016 #

7 AM

Running 59:07 intensity: (12:51 @1) + (9:31 @2) + (14:00 @3) + (22:41 @4) + (4 @5) 8.04 mi (7:21 / mi) +88m 7:07 / mi
ahr:129 max:150 shoes: Adidas Adizero Boost (9)

Track session. 10 mins @ HM pace, 4 * 800m @ 10k pace, 10 min @ HM pace. Not a bad session, running with a bit more fluidity.

Thursday Aug 4, 2016 #

6 AM

Running 5:03 intensity: (3:08 @1) + (1:26 @2) + (29 @3) 0.66 mi (7:39 / mi) +13m 7:12 / mi
ahr:107 max:117 shoes: New Balance 1080 (13) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (13) (9)

Gym session.
8 AM

Running 1:02:16 intensity: (45 @1) + (14:21 @2) + (46:30 @3) + (40 @4) 8.11 mi (7:41 / mi) +168m 7:13 / mi
ahr:130 max:144 shoes: New Balance 1080 (13) (9)

Forge Dam and a bit more with Paul.

Wednesday Aug 3, 2016 #

6 AM

Running 1:38:31 intensity: (5:07 @1) + (4:28 @2) + (59:11 @3) + (28:41 @4) + (1:04 @5) 14.02 mi (7:02 / mi) +183m 6:45 / mi
ahr:136 max:150 shoes: Asics DS Trainer 19 (8.5) (3)

4 * 2M @ MP with 1M recovery. The pace on the first three was OK but then the wheels fell off a bit on the fourth.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Aug 2, 2016 #

7 AM

Running 43:52 intensity: (7:46 @1) + (23:33 @2) + (12:33 @3) 5.97 mi (7:21 / mi) +99m 6:59 / mi
ahr:120 max:134 shoes: New Balance 1080 (13) (9)

IW.
5 PM

Running 34:22 intensity: (4:26 @1) + (12:08 @2) + (17:48 @3) 4.6 mi (7:28 / mi) +152m 6:47 / mi
ahr:126 max:140 shoes: New Balance 1080 (13) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Monday Aug 1, 2016 #

6 AM

Running 5:14 intensity: (1:47 @1) + (22 @2) + (36 @3) + (21 @4) + (2:08 @5) 0.65 mi (8:02 / mi) +12m 7:35 / mi
ahr:132 max:171

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 28:58 intensity: (4:21 @1) + (8:43 @2) + (15:54 @3) 4.02 mi (7:12 / mi) +46m 6:57 / mi
ahr:124 max:138

5 PM

Running 44:52 intensity: (2:37 @1) + (18:50 @2) + (23:25 @3) 5.96 mi (7:32 / mi) +184m 6:52 / mi
ahr:126 max:141

6 PM

Strength & conditioning 30:00 [3]

Stretching.

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