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Training Log Archive: MikeS

In the 28 days ending Feb 28, 2009:

activity # timemileskm+m
  Running23 28:27:10 233.3 375.46
  Total23 28:27:10 233.3 375.46

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Saturday Feb 28, 2009 #

Running (Roads endurance) 2:31:54 intensity: (4:11 @2) + (2:15:22 @3) + (12:21 @4) 22.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (1)

Another long road run, but felt much stronger this week than last (maybe not having run a 12km cross country race the day before helped!). From home, Tesco, Hillsbro, Malin Bridge, Rivelin Valley Road to just past Lodge Moor hospital, back to Hillsbro, then out to Stocksbridge and back. Ran the first 11 miles at 7 mins / mile, the next 8.5 miles at 6.50 mins / mile, the next 2 miles at just under marathon pace (6.10 mins / mile) and then an easy half mile to warm down. Took fluid today which made a difference, practising drinking every 30 minutes.

Friday Feb 27, 2009 #

Running 33:22 [3] 5.0 mi (6:40 / mi)
shoes: Asics Gel 1130 (1)

RTW.

Thursday Feb 26, 2009 #

Running intervals 30:00 [5] 4.5 mi (6:40 / mi)
shoes: Asics Gel-DS Racer VII

Track. 3 * 2km with 2 mins recovery (6.40, 6.40, 6.39), 2 min, 400m, 1 min, 600m. Good session, but five laps is a long way on your own.

Running 44:30 [3] 5.6 mi (7:57 / mi)
shoes: Asics Gel 1130 (1)

Work to track, and then track home.

Wednesday Feb 25, 2009 #

Running (Easy) 32:38 [2] 4.5 mi (7:15 / mi)
shoes: Asics Gel 1130 (1)

Early morning run from home on the roads.

Running (Steady) 32:52 [3] 5.0 mi (6:34 / mi)
shoes: Asics Gel 1130 (1)

Usual lunch route.

Tuesday Feb 24, 2009 #

Running intervals 30:00 [5] 3.9 mi (7:42 / mi)
shoes: Asics Gel-DS Racer VII

10 * 2 mins with 1 min recovery up and down Europa Link at lunch time. Ran between 0.38 and 0.39 miles on each rep, so pleased with the consistent pace.

Running warm up/down 15:00 [3] 2.5 mi (6:00 / mi)
shoes: Asics Gel-DS Racer VII

Warm up and warm down.

Monday Feb 23, 2009 #

Running (Recovery) 33:42 [2] 5.0 mi (6:44 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch to stretch the legs out. Feeling pretty tired after the exertions of the weekend.

Sunday Feb 22, 2009 #

Running long (Roads endurance) 2:18:00 [3] 20.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (1)

I got off the train at Chesterfield last night, so had to run back to my house from Emma's. Went Unstone, Dronfield, Norton, Gleadless, Manor Top, Prince of Wales Road, Shepcote Lane, Meadowhall, Attercliffe, Kelham Island, Hillsbro. Finished at Tesco, and as I had my wallet with me I did some shopping. It's dangerous being in Tesco at the end of a long run, I bought a lot of unhealthy stuff. Route.

The first 12 miles felt comfortable, the next 5 a little tougher, and the last 3 were a struggle. Could maybe have done with taking some fluid with me. I don't think the policeman with the speed gun in Attercliffe appreciated me asking him how fast I was going.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)
Week 6: 62 miles

Note

It looks like lots of orienteers are trying different sports this winter. First it was Oli playing football, and now it's 'Jelly Belly' Matthew Crane turning his hand to cycling:
http://news.bbc.co.uk/sport1/hi/other_sports/cycli...

Saturday Feb 21, 2009 #

Running race 48:00 [5] 7.2 mi (6:40 / mi)
shoes: Asics Hyper XC

National Cross Country Champs at Parliament Hill. I've been told this is a cross country course you have to run and I can see why. It was the toughest course I've done with two long laps of mud, hills, woodland, hills, mud and more mud. Felt tired from the start but battled around and kind of enjoyed it. Cracking day for it with wonderful views right over London. Position was lower than last year but not surprised by that. Great running from the girls with Hatti winning and the team getting bronze!

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Asics Hyper XC

Walked a long lap when we got there, so just jogged parts to warm up and cheer the girls on. Then a short easy stagger afterwards to warm down. Legs felt battered.

Note

Course. Results. Pretty disappointed with 377th, a massive 150 place fall from last year.

Friday Feb 20, 2009 #

Note

Time for a rest.

Thursday Feb 19, 2009 #

Running intervals 28:00 [5] 3.8 mi (7:22 / mi)
shoes: Asics Gel-DS Racer VII

Track. 6 * 800m with 2 mins recovery. Striding out, but not pushing too hard (apart from the last one).

Running 24:00 [3] 3.2 mi (7:30 / mi)
shoes: Asics Gel-DS Racer VII

Laps to warm up, and laps to warm down.

Wednesday Feb 18, 2009 #

Running 36:33 [2] 5.0 mi (7:19 / mi)
shoes: Asics Gel 1130 (1)

IW. Struggled in this morning.

Running 34:10 [3] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (1)

HFW via tesco. I fail to understand why they have two members of staff helping out when the self service checkouts always go wrong - why not just have them operating proper tills and making things quicker.

Tuesday Feb 17, 2009 #

Running (Steady) 34:37 [2] 5.0 mi (6:55 / mi)
shoes: Asics Gel 1130 (1)

IW. Legs feeling a little tired this morning.

Running 26:26 [5] 3.3 mi (8:01 / mi)
shoes: Asics Gel-DS Racer VII

I changed my mind about what session to do lots of times today. From intervals at lunch, to running at lunch (both of which got canned because it was 3pm before I knew what had happened) to running home, to running home with intervals, and then finally intervals after driving home. Did some Springvale Spirals. 2 * each 'L', in order. I don't like Bates Street.

Running warm up/down 13:30 [2] 1.6 mi (8:26 / mi)

Short warm up, and short warm down. Needed to get back home for Masterchef.

Monday Feb 16, 2009 #

Running 31:58 intensity: (13:04 @3) + (18:54 @4)
shoes: Asics Gel 1130 (1)

What was supposed to be a steady lunchtime run, but after a really bad morning I needed to get some frustration out so ended up running a bit faster. Did the first three miles at marathon pace (6.15) and then eased up a bit and ran the next two miles at 6.30.

Running (Easy) 35:52 [3] 5.0 mi (7:10 / mi)
shoes: Asics Gel 1130 (1)

Easy run HFW.

Sunday Feb 15, 2009 #

Running intervals 19:00 [5] 3.5 mi (5:26 / mi)
shoes: Asics Gel Sensor (8.5)

5* ~1100m laps with 2 mins recovery in Sheepbridge industrial estate. First intervals in about two weeks so felt tough at the start but I got faster as the session went on. Glad to get them done.

Running warm up/down 33:00 [2] 3.5 mi (9:26 / mi)
shoes: Asics Gel-DS Racer VII

Warm up, warm down and recoveries.

Saturday Feb 14, 2009 #

Running long (Roads endurance) 2:07:42 [3] 18.0 mi (7:06 / mi)
shoes: Asics Gel 1130 (1)

It was tough this week, and for the first time it felt like a long way. Still not quite 100%, which will have been a contributing factor. After 1 mile steady to warm up, I split the run into four, 4 mile sections and ran them at slightly difference paces - 7.10, 7.00, 6.50 and 6.55. The plan was for the last one to be 6.40, but my legs were having none of it today. 1 mile crawl back up the hill to finish. Out through Attercliffe, airport, Catcliffe, Brinsworth, Meadowhall, Attercliffe, Kelham Island, Middlewood, Hillbro, home.

Note

Is this what Oli gets up to on a Saturday now?
http://news.bbc.co.uk/sport1/hi/football/eng_div_2...

Friday Feb 13, 2009 #

Running 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Asics Gel 1130 (1)

RTW.

Running 34:10 [3] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (1)

RHFW. In the daylight :-)

Thursday Feb 12, 2009 #

Running 43:55 [3] 6.3 mi (6:58 / mi)
shoes: Asics Gel 1130 (1)

Feeling better enough to go out for an easy run. Managed to expunge a load of gunk which was good. No bad after effects so far.

Monday Feb 9, 2009 #

Note
(sick) (rest day)

It was foolish.

Sunday Feb 8, 2009 #

Running (Roads endurance) 1:59:00 [3] 16.0 mi (7:26 / mi)
shoes: Asics Gel 1130 (1)

With Andy P. Very steady pace this week, as both of us have been suffering with a little bit of cold. Time will tell whether this run was sensible or foolish. From South Road down to Hillsbro, Oughtibridge and back, then Rivelin Valley Road / A57 to waterworks and back. Tough last mile climbing back up from the bottom of Rivelin. Route.

Running warm up/down 6:40 [2] 0.8 mi (8:20 / mi)
shoes: Asics Gel 1130 (1)

Home to bottom of Fir Street and back.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)

Saturday Feb 7, 2009 #

Note
(rest day)

Got a bit of a cold so taking it easy.

Friday Feb 6, 2009 #

Running (Steady) 33:56 [3] 5.0 mi (6:47 / mi)
shoes: Asics Gel 1130 (1)

Usual lunchtime run. Didn't feel great, bit of a scratchy throat the last couple of days.

Thursday Feb 5, 2009 #

Running 1:20:41 [3] 9.4 mi (8:35 / mi)
shoes: VJ Integrator (8.5)

Run in the snow with Rich. From home, out through Pondersosa and Weston Park down to Hunters Bar, up the parks to just past the cafe, through Mayfield Valley, Lodge Moor, golf course and top of Rivelin - route. Just as we started we bumped into Alex & Rach on Blake Street so ran the first little bit with them, and then randomly met Neil in Lodge Moor so ran the last part with him.

It felt like a decent pace, but the mins / mile doesn't show that - must be getting too used to running on the roads!

Wednesday Feb 4, 2009 #

Running 35:52 [3] 5.0 mi (7:10 / mi)
shoes: Asics Gel Sensor (8.5)

IW. Variety is the spice of life.

Tuesday Feb 3, 2009 #

Running 37:52 [3] 5.0 mi (7:34 / mi)
shoes: Asics Gel 1130 (1)

IW through the snow and ice. Very slippy, the main road through Attercliffe was like an ice rink. As I ran down Blake street in an inch of snow the first tune my iPod randomly chose was 'Summertime', which was a little ironic.

Running 35:23 [3] 5.0 mi (7:05 / mi)
shoes: Asics Gel Sensor (8.5)

HFW. Still very icy in places.

Monday Feb 2, 2009 #

Running (Recovery) 34:16 [3] 5.0 mi (6:51 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch. Pretty much managed to avoid the snow showers.

Running (Easy) 42:30 [3] 5.9 mi (7:12 / mi)
shoes: Asics Gel 1130 (1)

Woohoo - proper snow! Abandoned my car at work (it's probably safer there than on my street anyway) and ran home via Northern General. Dave was with Ian when I arrived, so we ran home together. Surprised at how quiet the roads were, although I guess most people went home early.

Sunday Feb 1, 2009 #

Running (Roads endurance) 1:35:56 [3] 14.0 mi (6:51 / mi)
shoes: Asics Gel 1130 (1)

Slightly shorter than last week to consolidate and get ready for an increase next week. From Tesco, out through Hillsbro, Middlewood, Oughtibridge, Wharnecliffe Side, turned around just before Stocksbridge and back the same way. Route. Gradually uphill on the way out, so was able to relax on the way home. I was well wrapped up this morning - it was pretty chilly. I'm also starting to get a better feel for my running pace.

Running warm up/down 7:13 [2] 0.8 mi (9:01 / mi)

To and from Tesco.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles

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