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Training Log Archive: MikeS

In the 7 days ending Aug 23, 2013:

activity # timemileskm+m
  Running7 7:15:37 55.4(7:52) 89.16(4:53) 1668
  Strength & conditioning3 1:15:00
  Total9 8:30:37 55.4 89.16 1668

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Friday Aug 23, 2013 #

6 AM

Running 58:04 intensity: (48:56 @2) + (4:23 @3) + (4:45 @4) 7.82 mi (7:26 / mi) +229m 6:48 / mi
ahr:120 max:153 shoes: New Balance 1080 (5) (9)

Up the parks. Had a go at the Foxhall Lane and Bingham Park sprint strava sections.

Came second on Foxhall Lane with 3.35, three seconds behind Paul's record of 3.32. Felt like I was going to explode at the top. Came sixth on Bingham Park with 2.18, well behind the record of 2.01 (which I think is set by someone on a bike) and again three seconds behind Paul! I'll have him next time...
C • :) 1

Thursday Aug 22, 2013 #

6 AM

Running 54:59 intensity: (45:06 @2) + (6:51 @3) + (2:08 @4) + (54 @5) 7.26 mi (7:34 / mi) +184m 7:01 / mi
ahr:122 max:164 shoes: New Balance 1080 (5) (9)

Up the parks with Paul. Discussing the pros and cons of camping.
6 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Wednesday Aug 21, 2013 #

Note
(rest day)

6.30 train to London, long meeting, had no motivation by the time I got home. Good to give the foot a little rest too.

Tuesday Aug 20, 2013 #

7 AM

Running 10:39 intensity: (4:57 @2) + (13 @3) + (23 @4) + (5:06 @5) 1.36 mi (7:50 / mi) +12m 7:37 / mi
ahr:135 max:171 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm up lap of the bowl.

Running 18:19 intensity: (3:30 @2) + (14:41 @3) + (8 @4) 3.13 mi (5:51 / mi) +12m 5:47 / mi
ahr:136 max:145 shoes: Asics Gel Hyperspeed (4) (8.5)

Tempo loop with Paul. Was not really looking forward to this, and had no idea how it was going to go as it's been so long since any structured harder running. In the end it wasn't too bad, average HR quite low. Perhaps not as unfit as I think I am. Foot a bit sore at the start but pain free by the end.

Running 9:18 [2] 1.12 mi (8:19 / mi) +13m 8:02 / mi
ahr:109 max:119 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Monday Aug 19, 2013 #

7 AM

Running 34:15 [2] 4.6 mi (7:26 / mi) +29m 7:18 / mi
ahr:113 max:129 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 34:02 intensity: (27:18 @2) + (4:01 @3) + (58 @4) + (1:45 @5) 4.64 mi (7:20 / mi) +118m 6:48 / mi
ahr:125 max:172 shoes: New Balance 1080 (5) (9)

HFW.

Strength & conditioning 15:00 [3]

Strength and stretching.

Sunday Aug 18, 2013 #

8 AM

Running 2:28:58 intensity: (1:55:39 @2) + (33:19 @3) 15.88 mi (9:23 / mi) +884m 8:00 / mi
ahr:119 max:144 shoes: Mizuno Harrier

After the race last Saturday I very foolishly left my shoes behind. I needed to go back to Bradwell to collect them, and so decided to tie that in with a run. Paul joined me and we ran the Half Tour of Bradwell race route.

Same as the full tour until half way up the climb to Lose Hill, where instead of going to Hollins Cross and down to Edale, you go straight to Lose Hill via Back Tor. Then Win Hill, Thornhill Trail and direct route back.

Think I'm still a bit tired from last weekend, as didn't feel too spritely but got up all the hills. Paul nearly knocked himself out running into a branch.

Saturday Aug 17, 2013 #

8 AM

Running 15:54 [2] 2.11 mi (7:32 / mi) +41m 7:07 / mi
ahr:112 max:126 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:58 intensity: (2:42 @2) + (7:53 @3) + (7:23 @4) 3.06 mi (5:52 / mi) +53m 5:34 / mi
ahr:142 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 5th place.

Not really much to say about this, other than it felt far too hard for the time I ran.

Running 33:11 intensity: (32:55 @2) + (16 @3) 4.42 mi (7:30 / mi) +93m 7:03 / mi
ahr:121 max:131 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home. Tired, unco, lots of things hurting.

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