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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running41 41:44:30 340.06(7:22) 547.28(4:35) 6332
  Total41 41:44:30 340.06(7:22) 547.28(4:35) 6332

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Wednesday Jan 31, 2018 #

7 AM

Running 59:33 intensity: (12:19 @1) + (34:34 @2) + (7:46 @3) + (2:36 @4) + (2:18 @5) 7.98 mi (7:28 / mi) +103m 7:10 / mi
ahr:120 max:156 shoes: New Balance 1080 (18) (9)

Totley and back.
6 PM

Running 38:36 intensity: (12:23 @1) + (23:14 @2) + (2:59 @3) 5.05 mi (7:39 / mi) +139m 7:02 / mi
ahr:116 max:127 shoes: New Balance 1080 (18) (9)

HFW. Managed to avoid the sleet.

Tuesday Jan 30, 2018 #

6 AM

Running 37:48 intensity: (31:40 @1) + (4:06 @2) + (2:02 @3) 5.02 mi (7:32 / mi) +148m 6:54 / mi
ahr:110 max:127 shoes: New Balance 1080 (17) (9)

Early in London.

Monday Jan 29, 2018 #

7 AM

Running 1:02:08 intensity: (13:51 @1) + (31:35 @2) + (12:14 @3) + (2:13 @4) + (2:15 @5) 8.06 mi (7:43 / mi) +158m 7:16 / mi
ahr:121 max:157 shoes: New Balance 1080 (18) (9)

Dore loop.

Sunday Jan 28, 2018 #

8 AM

Running 2:08:37 intensity: (2:57 @1) + (19:49 @2) + (1:32:37 @3) + (12:31 @4) + (43 @5) 18.3 mi (7:02 / mi) +487m 6:29 / mi
ahr:133 max:152 shoes: New Balance 1080 (18) (9)

Group run round the reservoirs plus a bit extra to get 80 miles for the week. Honest pace. HR quite high but felt ok and legs mostly fine after yesterday.

Saturday Jan 27, 2018 #

2 PM

Running 9:51 intensity: (4:34 @1) + (3:18 @2) + (1:59 @3) 1.18 mi (8:21 / mi) +35m 7:39 / mi
ahr:113 max:140 shoes: Salomon Fellraiser (9) (2)

Warm up.

Running 47:19 intensity: (21 @1) + (3 @2) + (8:21 @3) + (34:34 @4) + (4:00 @5) 7.24 mi (6:32 / mi) +234m 5:56 / mi
ahr:146 max:153 shoes: Adidas XC spikes

Northern XC Champs, 156th.

A comparatively better performance than the Yorkshire XC on a tough but fun course Harewood House. National XC will be fun here next year.

Running 8:54 intensity: (1:15 @1) + (5:49 @2) + (1:50 @3) 1.02 mi (8:43 / mi) +46m 7:39 / mi
ahr:120 max:129 shoes: Salomon Fellraiser (9) (2)

Warm down.

Friday Jan 26, 2018 #

7 AM

Running 41:24 intensity: (5:19 @1) + (16:33 @2) + (19:05 @3) + (27 @4) 5.51 mi (7:31 / mi) +130m 7:00 / mi
ahr:124 max:143 shoes: New Balance 1080 (18) (9)

Abbey Lane loop.
4 PM

Running 45:01 intensity: (6:08 @1) + (34:46 @2) + (4:07 @3) 6.04 mi (7:27 / mi) +135m 6:58 / mi
ahr:119 max:130 shoes: New Balance 1080 (18) (9)

Forge Dam.

Thursday Jan 25, 2018 #

5 PM

Running 56:32 intensity: (19:23 @1) + (13:13 @2) + (14:57 @3) + (7:48 @4) + (1:11 @5) 7.01 mi (8:04 / mi) +300m 7:07 / mi
ahr:123 max:152 shoes: New Balance racers

Netheredge Needles. Tough work.

Wednesday Jan 24, 2018 #

6 AM

Running 40:09 intensity: (2:29 @1) + (19:56 @2) + (16:56 @3) + (46 @4) + (2 @5) 5.19 mi (7:44 / mi) +122m 7:13 / mi
ahr:125 max:151 shoes: New Balance 1080 (18) (9)

Abbey Lane loop.
1 PM

Running 52:34 intensity: (5:34 @1) + (18:32 @2) + (27:09 @3) + (1:19 @4) 7.16 mi (7:20 / mi) +192m 6:47 / mi
ahr:126 max:148 shoes: New Balance 1080 (18) (9)

Parks.

Tuesday Jan 23, 2018 #

7 AM

Running 30:59 intensity: (8:20 @1) + (16:46 @2) + (5:53 @3) 4.03 mi (7:41 / mi) +90m 7:11 / mi
ahr:117 max:137 shoes: New Balance 1080 (18) (9)

Missing miles from yesterday.
12 PM

Running 1:02:21 intensity: (38 @1) + (1:23 @2) + (17:52 @3) + (37:20 @4) + (5:08 @5) 10.01 mi (6:14 / mi) +79m 6:05 / mi
ahr:143 max:154 shoes: New Balance racers

Tuesday lunchtime Tempo Ten.

Running 10:30 intensity: (20 @1) + (1:03 @2) + (9:03 @3) + (4 @4) 1.23 mi (8:32 / mi) +53m 7:32 / mi
ahr:133 max:142 shoes: New Balance racers

Warm down.

Monday Jan 22, 2018 #

7 AM

Running 47:17 intensity: (16:10 @1) + (17:51 @2) + (10:10 @3) + (3:06 @4) 6.16 mi (7:41 / mi) +99m 7:19 / mi
ahr:119 max:148 shoes: New Balance 1080 (18) (9)

Abbeydale Road out and back.

Sunday Jan 21, 2018 #

7 AM

Running 2:14:19 intensity: (4:29 @1) + (56:41 @2) + (1:09:16 @3) + (3:33 @4) + (20 @5) 19.06 mi (7:03 / mi) +204m 6:49 / mi
ahr:127 max:152 shoes: New Balance 1080 (18) (9)

First group long run of marathon training. Stayed local given the forecast. Good honest pace, especially in miles 13 to 17 which would have been much slower if I'd been on my own. Didn't take on any food or water and felt OK at the end.

Saturday Jan 20, 2018 #

8 AM

Running 1:14:42 intensity: (26:47 @1) + (26:53 @2) + (20:05 @3) + (57 @4) 9.44 mi (7:55 / mi) +256m 7:18 / mi
ahr:118 max:146 shoes: New Balance racers

Left the house before Hallam parkrun was cancelled so didn't have time to get to Graves. Attempted hills instead but the roads were too icy so just ended up pottering about.

Friday Jan 19, 2018 #

12 PM

Running 56:23 intensity: (1:15 @1) + (7:43 @2) + (43:18 @3) + (4:07 @4) 8.09 mi (6:58 / mi) +158m 6:34 / mi
ahr:133 max:148 shoes: New Balance 1080 (18) (9)

Dore loop at lunch.

Thursday Jan 18, 2018 #

5 PM

Running 1:06:41 intensity: (21:53 @1) + (15:50 @2) + (15:54 @3) + (10:04 @4) + (3:00 @5) 8.51 mi (7:50 / mi) +60m 7:40 / mi
ahr:122 max:152 shoes: New Balance racers

Track. 6 * 800m.

2.40, 2.40, 2.38, 2.36, 2.38, 2.37. Times not setting the world on fire, but the quickest I've run for a good while. Felt quite strong, got a bit excited on rep 4.

Wednesday Jan 17, 2018 #

7 AM

Running 57:11 intensity: (26:16 @1) + (20:20 @2) + (8:14 @3) + (1:05 @4) + (1:16 @5) 6.87 mi (8:19 / mi) +135m 7:51 / mi
ahr:117 max:154 shoes: Hoka Challenger (9)

Went up the parks to try and find some decent snow but it was rubbish and slushy. Then IW.
5 PM

Running 39:54 intensity: (5:50 @1) + (23:23 @2) + (10:14 @3) + (27 @4) 5.05 mi (7:54 / mi) +187m 7:05 / mi
ahr:122 max:144 shoes: Hoka Challenger (9)

HFW.

Tuesday Jan 16, 2018 #

5 PM

Running 4:03 intensity: (1:30 @1) + (20 @2) + (1:59 @3) + (14 @4) 0.53 mi (7:38 / mi) +3m 7:31 / mi
ahr:118 max:143 shoes: New Balance racers

Warm up.

Running 1:05:02 intensity: (6 @1) + (1:04 @2) + (33:43 @3) + (30:09 @4) 10.0 mi (6:30 / mi) +60m 6:23 / mi
ahr:140 max:148 shoes: New Balance racers

Tired Tuesday Tempo Ten. Tough conditions tonight, windy and cold.

Running 8:53 intensity: (3:21 @1) + (3:51 @2) + (1:41 @3) 1.02 mi (8:42 / mi) +7m 8:32 / mi
ahr:114 max:120 shoes: New Balance racers

Warm down.

Monday Jan 15, 2018 #

7 AM

Running 47:58 intensity: (4:47 @1) + (35:04 @2) + (7:47 @3) + (20 @4) 6.18 mi (7:46 / mi) +92m 7:25 / mi
ahr:120 max:144 shoes: New Balance 1080 (18) (9)

Abbeydale Road out and back.
6 PM

Running 44:45 intensity: (12:13 @1) + (24:19 @2) + (8:13 @3) 5.78 mi (7:45 / mi) +145m 7:11 / mi
ahr:118 max:134 shoes: New Balance 1080 (18) (9)

Around the block.

Sunday Jan 14, 2018 #

9 AM

Running 11:36 intensity: (51 @1) + (58 @2) + (3:19 @3) + (2:04 @4) + (4:24 @5) 1.37 mi (8:28 / mi) +14m 8:12 / mi
ahr:141 max:158 shoes: New Balance racers

Warm up.

Running 1:19:25 intensity: (52 @1) + (30 @2) + (13:54 @3) + (1:03:51 @4) + (18 @5) 13.16 mi (6:02 / mi) +16m 6:01 / mi
ahr:142 max:152 shoes: New Balance racers

Brass Monkey half marathon.

Fastest HM in ages, ran pretty consistently throughout so satisfied with my run. Still struggling to get my HR high though.

Running 11:24 intensity: (3:39 @1) + (6:46 @2) + (59 @3) 1.29 mi (8:50 / mi) +14m 8:33 / mi
ahr:115 max:129 shoes: New Balance racers

Warm down.

Saturday Jan 13, 2018 #

8 AM

Running 24:19 intensity: (16:09 @1) + (6:10 @2) + (2:00 @3) 3.09 mi (7:52 / mi) +75m 7:19 / mi
ahr:110 max:126 shoes: New Balance racers

Down to parkrun.

Running 18:17 intensity: (21 @1) + (18 @2) + (2:46 @3) + (14:50 @4) + (2 @5) 3.1 mi (5:54 / mi) +64m 5:33 / mi
ahr:143 max:150 shoes: New Balance racers

Sheffield Hallam parkrun, 9th place.

Leg stretch before half marathon tomorrow.

Running 34:07 intensity: (6:42 @1) + (18:02 @2) + (9:23 @3) 4.27 mi (7:59 / mi) +117m 7:22 / mi
ahr:121 max:137 shoes: New Balance racers

Home from parkrun.

Friday Jan 12, 2018 #

7 AM

Running 54:22 intensity: (11:16 @1) + (24:29 @2) + (16:05 @3) + (1:22 @4) + (1:10 @5) 7.23 mi (7:31 / mi) +135m 7:06 / mi
ahr:122 max:159 shoes: New Balance 1080 (18) (9)

Abbey Lane loop then IW.
5 PM

Running 24:39 intensity: (10:43 @1) + (12:04 @2) + (1:52 @3) 3.05 mi (8:05 / mi) +105m 7:18 / mi
ahr:114 max:129 shoes: New Balance 1080 (18) (9)

Super easy HFW.

Thursday Jan 11, 2018 #

5 PM

Running 1:18:18 intensity: (28:13 @1) + (21:20 @2) + (11:23 @3) + (12:57 @4) + (4:25 @5) 10.54 mi (7:26 / mi) +62m 7:18 / mi
ahr:123 max:153 shoes: New Balance racers

Track. 4 * 1 mile off 391m recovery. 5.33, 5.39, 5.40, 5.37. Perhaps got a bit carried away on the first one but felt comfortable. On the rest all the time was lost on the first lap.

Wednesday Jan 10, 2018 #

7 AM

Running 42:38 intensity: (3:22 @1) + (20:56 @2) + (17:44 @3) + (36 @4) 5.52 mi (7:43 / mi) +131m 7:12 / mi
ahr:124 max:145 shoes: New Balance 1080 (17) (9)

Abbey Lane loop.
5 PM

Running 42:05 intensity: (12:40 @1) + (28:18 @2) + (1:07 @3) 5.5 mi (7:39 / mi) +125m 7:09 / mi
ahr:117 max:128 shoes: New Balance 1080 (18) (9)

And again.

Tuesday Jan 9, 2018 #

5 PM

Running 4:09 intensity: (3:49 @1) + (2 @2) + (18 @3) 0.53 mi (7:50 / mi) +2m 7:43 / mi
ahr:108 max:116 shoes: New Balance racers

Warm up.

Running 1:02:37 intensity: (33 @1) + (1:45 @2) + (20:13 @3) + (39:35 @4) + (31 @5) 10.01 mi (6:15 / mi) +50m 6:10 / mi
ahr:142 max:151 shoes: New Balance racers

Tuesday Tempo Ten.

Running 8:55 intensity: (2:33 @1) + (5:43 @2) + (39 @3) 1.06 mi (8:25 / mi) +4m 8:18 / mi
ahr:116 max:123 shoes: New Balance racers

Warm down.

Monday Jan 8, 2018 #

7 AM

Running 47:22 intensity: (10:17 @1) + (27:43 @2) + (9:15 @3) + (7 @4) 6.19 mi (7:39 / mi) +93m 7:19 / mi
ahr:118 max:142 shoes: New Balance 1080 (18) (9)

Brrrrrr.
6 PM

Running 34:16 intensity: (9:16 @1) + (16:45 @2) + (8:12 @3) + (3 @4) 4.48 mi (7:39 / mi) +122m 7:03 / mi
ahr:119 max:142 shoes: New Balance 1080 (18) (9)

Damp.

Sunday Jan 7, 2018 #

8 AM

Running 1:57:28 intensity: (5:31 @1) + (34:27 @2) + (1:10:27 @3) + (7:03 @4) 15.36 mi (7:39 / mi) +479m 6:58 / mi
ahr:129 max:145 shoes: New Balance 1080 (17) (9)

Stanedge Pole and back with Steve. A lovely run to end a good first week of marathon training. Weight coming down as well.

Saturday Jan 6, 2018 #

1 PM

Running 13:56 intensity: (1:48 @1) + (4:48 @2) + (4:58 @3) + (2:22 @4) 1.75 mi (7:58 / mi) +32m 7:32 / mi
ahr:128 max:147 shoes: Salomon Fellraiser (9) (2)

Warm up.

Running 40:52 intensity: (21 @1) + (10 @2) + (11:11 @3) + (17:45 @4) + (11:25 @5) 6.36 mi (6:26 / mi) +71m 6:13 / mi
ahr:147 max:154 shoes: Adidas XC spikes

Yorkshire XC Champs, 73rd place.

I surprised myself by actually quite enjoying myself today. Happy with how I ran, and a big improvement on my SYXC outing and the last time I ran here two years ago.
C • Great run today, well done ... 2

Running 9:10 intensity: (4:30 @1) + (3:24 @2) + (1:16 @3) 1.0 mi (9:10 / mi) +30m 8:23 / mi
ahr:114 max:133 shoes: Salomon Fellraiser (9) (2)

Warm down.

Friday Jan 5, 2018 #

7 AM

Running 56:03 intensity: (8:05 @1) + (26:58 @2) + (20:30 @3) + (30 @4) 7.25 mi (7:44 / mi) +136m 7:18 / mi
ahr:123 max:144 shoes: New Balance 1080 (17) (9)

Abbey Lane loop then IW.
5 PM

Running 18:00 intensity: (2:00 @1) + (12:34 @2) + (3:26 @3) 2.29 mi (7:52 / mi) +74m 7:08 / mi
ahr:120 max:131 shoes: New Balance 1080 (17) (9)

Easy HFW.

Thursday Jan 4, 2018 #

5 PM

Running 1:16:23 intensity: (26:20 @1) + (23:44 @2) + (14:29 @3) + (5:46 @4) + (6:04 @5) 9.35 mi (8:10 / mi) +61m 8:00 / mi
ahr:122 max:152 shoes: New Balance racers

Track session. 5 * 1k off 200m. Ran them all in 3.25 which I was pleased with given it’s my first section in ages and the conditions were pretty horrible.

Wednesday Jan 3, 2018 #

7 AM

Running 1:01:47 intensity: (5:40 @1) + (33:50 @2) + (22:17 @3) 8.03 mi (7:42 / mi) +105m 7:24 / mi
ahr:124 max:136 shoes: New Balance 1080 (17) (9)

Wet and windy Abbeydale Road out and back.

Tuesday Jan 2, 2018 #

5 PM

Running 4:10 intensity: (3:27 @1) + (32 @2) + (11 @3) 0.52 mi (8:01 / mi) +3m 7:52 / mi
ahr:109 max:121 shoes: New Balance racers

Warm up.

Running 1:03:31 intensity: (32 @1) + (45 @2) + (18:30 @3) + (43:44 @4) 10.0 mi (6:21 / mi) +59m 6:14 / mi
ahr:142 max:149 shoes: New Balance racers

Tuesday Tempo Ten. Wet and a bit windy.

Running 8:05 intensity: (23 @1) + (2:58 @2) + (4:44 @3) 1.02 mi (7:55 / mi) +4m 7:49 / mi
ahr:127 max:135 shoes: New Balance racers

Warm down.

Monday Jan 1, 2018 #

9 AM

Running 1:17:12 intensity: (10:03 @1) + (40:11 @2) + (24:39 @3) + (2:19 @4) 10.02 mi (7:42 / mi) +292m 7:04 / mi
ahr:123 max:145

Boston marathon training starts here. 100 days until we fly out.

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