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Training Log Archive: MikeS

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Running11 10:11:12 82.71(7:23) 133.11(4:36) 1529
  Weights2 2:00:00
  Total13 12:11:12 82.71 133.11 1529

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

7 AM

Running 1:00:56 intensity: (4:10 @1) + (34:49 @2) + (20:13 @3) + (1:44 @4) 8.0 mi (7:37 / mi) +160m 7:10 / mi
ahr:124 max:148 shoes: New Balance 1080 (14) (9)

Damp, dark and early out and back along the last four miles of the route.
8 PM

Note

What a great weekend. Had a fantastic time at Brathay Hall meeting The Class of 2017, got a marathon in the bag and Everton put four past Man City.
https://mikesprot10in10.wordpress.com/2017/01/15/t...

Saturday Jan 14, 2017 #

8 AM

Running 3:18:47 intensity: (2:16 @1) + (25:08 @2) + (2:50:57 @3) + (26 @4) 26.38 mi (7:32 / mi) +686m 6:58 / mi
ahr:131 max:143 shoes: New Balance 1080 (14) (9)

This weekend was the 10in10 training weekend in the Lakes. Unfortunately we couldn't do the full route because of roadworks closing the road on the east side of the lake. So we did an out and back to halfway. I'd forgotten how beautiful the route is. I'd also forgotten how hilly it is. Tough going but consistent splits for the half.

Friday Jan 13, 2017 #

7 AM

Running 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Adidas Adizero Boost (9)

Treadmill. Didn't want to risk a fall on the ice before the weekend.

Thursday Jan 12, 2017 #

5 AM

Running 42:59 intensity: (1:12 @1) + (10:16 @2) + (25:59 @3) + (30 @4) + (5:02 @5) 5.46 mi (7:52 / mi) +159m 7:13 / mi
ahr:132 max:169 shoes: New Balance 1080 (14) (9)

Early Abbey Lane loop. Struggling a bit today, a bit depleted maybe.

Wednesday Jan 11, 2017 #

6 AM

Running 5:25 intensity: (1:56 @1) + (3:13 @2) + (16 @3) 0.65 mi (8:20 / mi) +15m 7:47 / mi
ahr:112 max:122 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 28:09 intensity: (2:17 @1) + (4:56 @2) + (20:44 @3) + (12 @4) 3.91 mi (7:12 / mi) +65m 6:51 / mi
ahr:130 max:142 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 57:31 intensity: (4:24 @1) + (3:47 @2) + (49:20 @3) 7.97 mi (7:13 / mi) +128m 6:52 / mi
ahr:131 max:139 shoes: New Balance 1080 (14) (9)

Recovery 8.

Tuesday Jan 10, 2017 #

5 PM

Running 1:52 intensity: (43 @1) + (1:08 @2) + (1 @3) 0.25 mi (7:28 / mi)
ahr:107 max:120 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:03:52 intensity: (30 @1) + (24 @2) + (11:45 @3) + (51:07 @4) + (6 @5) 10.0 mi (6:23 / mi) +51m 6:17 / mi
ahr:145 max:150 shoes: Asics DS Trainer 19 (8.5) (3)

10 mile tempo. Finding these tough. HR high for pretty slow pace. Long way to go.

Running 4:16 intensity: (30 @1) + (2:15 @2) + (1:31 @3) 0.48 mi (8:54 / mi)
ahr:123 max:130 shoes: Asics DS Trainer 19 (8.5) (3)

WD.

Monday Jan 9, 2017 #

6 AM

Running 5:24 intensity: (3:28 @1) + (17 @2) + (50 @3) + (46 @4) + (3 @5) 0.68 mi (7:57 / mi) +12m 7:32 / mi
ahr:104 max:150 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 28:41 intensity: (4:20 @1) + (12:32 @2) + (11:49 @3) 3.93 mi (7:18 / mi) +50m 7:01 / mi
ahr:123 max:137 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 53:20 intensity: (1:41 @1) + (11:35 @2) + (39:41 @3) + (23 @4) 7.0 mi (7:37 / mi) +204m 6:59 / mi
ahr:130 max:142 shoes: New Balance 1080 (14) (9)

HFW.

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