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Training Log Archive: MikeS

In the 7 days ending Aug 13, 2017:

activity # timemileskm+m
  Running15 7:48:44 62.66(7:29) 100.84(4:39) 956
  Weights2 2:00:00
  Total17 9:48:44 62.66 100.84 956

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MoTuWeThFrSaSu

Sunday Aug 13, 2017 #

10 AM

Running 9:47 intensity: (5:42 @1) + (3:42 @2) + (23 @3) 1.28 mi (7:39 / mi) +4m 7:34 / mi
ahr:113 max:124 shoes: Adidas Adizero Boost (9)

Warm up.

Running 1:02:13 intensity: (21 @1) + (30 @2) + (8:51 @3) + (42:15 @4) + (10:16 @5) 10.04 mi (6:12 / mi) +109m 6:00 / mi
ahr:146 max:156 shoes: Adidas Adizero Boost (9)

Askern 10.

Pre-race aim was sub-65. Went off too fast and managed to hold on to finish in just over 62. I'm happy with that for my first proper race this year. Didn't enjoy the last mile. Good workout.

Running 6:13 intensity: (20 @1) + (2:45 @2) + (3:08 @3) 0.71 mi (8:45 / mi) +4m 8:37 / mi
ahr:125 max:132 shoes: Adidas Adizero Boost (9)

Warm down.

Saturday Aug 12, 2017 #

8 AM

Running 50:48 intensity: (8:09 @1) + (30:18 @2) + (12:21 @3) 6.59 mi (7:43 / mi) +146m 7:13 / mi
ahr:121 max:136 shoes: New Balance 1080 (16) (9)

Easy leg stretch up the parks ahead of race tomorrow.

Friday Aug 11, 2017 #

6 AM

Running 8:35 intensity: (8:19 @1) + (9 @2) + (7 @3) 1.1 mi (7:48 / mi) +10m 7:35 / mi
ahr:103 max:118 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 43:27 intensity: (2:15 @1) + (16:38 @2) + (24:34 @3) 5.58 mi (7:47 / mi) +142m 7:13 / mi
ahr:125 max:136 shoes: New Balance 1080 (16) (9)

Home from gym.
5 PM

Running 8:14 intensity: (6:57 @1) + (57 @2) + (20 @3) 1.1 mi (7:29 / mi) +11m 7:16 / mi
ahr:107 max:122 shoes: New Balance 1080 (16) (9)

Home to gym.
6 PM

Running 9:00 intensity: (3:19 @1) + (4:28 @2) + (1:13 @3) 1.1 mi (8:11 / mi) +46m 7:14 / mi
ahr:113 max:126 shoes: New Balance 1080 (16) (9)

Home from gym.

Thursday Aug 10, 2017 #

7 AM

Running 1:07:12 intensity: (17:39 @1) + (18:58 @2) + (17:48 @3) + (11:00 @4) + (1:47 @5) 8.66 mi (7:46 / mi) +61m 7:36 / mi
ahr:125 max:153 shoes: Adidas Adizero Boost (9)

4 * 800m, 3 * 400m, 3 * 200m all off 200m. Target times were sub-2.50 for the 800s, 80 secs for the 400s and sub-40 for the 200s. Just about managed that.

Wednesday Aug 9, 2017 #

6 AM

Running 8:49 [1] 1.1 mi (8:01 / mi) +11m 7:46 / mi
ahr:103 max:114 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 26:52 intensity: (6:55 @1) + (18:16 @2) + (1:41 @3) 3.45 mi (7:47 / mi) +42m 7:30 / mi
ahr:117 max:130 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 46:27 intensity: (12:28 @1) + (29:30 @2) + (4:29 @3) 5.94 mi (7:49 / mi) +169m 7:11 / mi
ahr:118 max:139 shoes: New Balance 1080 (16) (9)

HFW then parks.

Tuesday Aug 8, 2017 #

7 AM

Running 16:52 intensity: (13:54 @1) + (2:14 @2) + (44 @3) 2.21 mi (7:38 / mi)
ahr:106 max:123 shoes: Adidas Adizero Boost (9)

Wet IW.
5 PM

Running 14:46 intensity: (3:33 @1) + (5:26 @2) + (5:47 @3) 1.87 mi (7:54 / mi) +77m 7:00 / mi
ahr:121 max:138 shoes: Adidas Adizero Boost (9)

Wet HFW.
6 PM

Running 35:00 [4] 5.0 mi (7:00 / mi)
shoes: Adidas Adizero Boost (9)

Treadmill sweatfest. 10 * 2/1.

Monday Aug 7, 2017 #

6 AM

Running 13:58 [1] 1.78 mi (7:51 / mi)
ahr:100 max:112 shoes: New Balance 1080 (16) (9)

IW.
5 PM

Running 40:31 intensity: (8:06 @1) + (27:27 @2) + (4:58 @3) 5.15 mi (7:52 / mi) +124m 7:19 / mi
ahr:118 max:131 shoes: New Balance 1080 (16) (9)

Easy parks recovery.

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