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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Running30 30:33:21 246.89(7:26) 397.33(4:37) 4852
  Strength & conditioning1 20:00
  Total31 30:53:21 246.89 397.33 4852
averages - sleep:8.3 rhr:68 weight:154.2lbs

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Thursday Jun 30, 2011 #

6 AM

Running 1:11:15 intensity: (37:51 @2) + (5:24 @3) + (10:45 @4) + (17:15 @5) 10.13 mi (7:02 / mi) +42m 6:57 / mi
ahr:135 max:167 shoes: Asics DS Trainer 15 (8.5)

Track session at Don Valley with PaulF. No injury / illness / nanny related issues got in the way of our session this week.

5 sets of 400/200/400 with 100m jog betwen reps (~35 secs) and 400m jog between sets (~2.30). Ran all the 400s in 73, and the 200s in 33. Actually seem to have made some progress, as that was the fastest I've run for a good while.

Wednesday Jun 29, 2011 #

6 PM

Running 1:19:18 intensity: (28:01 @2) + (50:32 @3) + (45 @4) 10.42 mi (7:37 / mi) +228m 7:08 / mi
ahr:131 max:146 shoes: New Balances 1064 (3)

Gentle run home from work via Meadowhall, Parkwood Springs, Hillsbro Park and Tesco.

Tuesday Jun 28, 2011 #

7 AM

Running 36:46 intensity: (26:33 @2) + (10:13 @3) 4.93 mi (7:27 / mi) +45m 7:15 / mi
ahr:123 max:139 shoes: New Balances 1064 (3)

Gentle plod IW.
6 PM

Running 14:08 intensity: (10:27 @2) + (3:41 @3) 1.86 mi (7:36 / mi) +26m 7:17 / mi
ahr:125 max:134 shoes: Asics DS Trainer 15 (8.5)

Warm up for the Damflask Relays.

Running 20:00 intensity: (15 @2) + (7 @3) + (6:48 @4) + (12:50 @5) 3.47 mi (5:46 / mi) +88m 5:20 / mi
ahr:154 max:158 shoes: Asics DS Trainer 15 (8.5)

Damflask Relays.

Second leg for the second team. Went out in second place, came back in second place. Team finished....third. Disappointingly one of my slowest times for this race.

Running 13:22 intensity: (3:35 @2) + (9:47 @3) 1.53 mi (8:43 / mi) +68m 7:39 / mi
ahr:126 max:136 shoes: Asics DS Trainer 15 (8.5)

Warm down.

Monday Jun 27, 2011 #

6 PM

Running 51:22 intensity: (13:13 @2) + (31:26 @3) + (6:43 @4) 6.83 mi (7:31 / mi) +87m 7:14 / mi
ahr:135 max:153 shoes: New Balances 1064 (3)

HFW via the canal. The heat was weighing heavily on me today.

Sunday Jun 26, 2011 #

9 AM

Running 2:10:30 intensity: (1:55:35 @2) + (14:28 @3) + (27 @4) 14.95 mi (8:44 / mi) +497m 7:55 / mi
ahr:120 max:146 shoes: New Balances 1064 (3)

Ran the Round Sheffield Walk route anti-clockwise with PaulF. Started from his house and headed off up the parks. Lovely morning to be out, and we ran at a nice comfortable pace and had a good chat. But, just like last time I ran it, we lost the route in Meersbrook, and so ended up just cutting back across to Paul's house. Might run it the opposite direction next time and see if the route signs are any better that way round.

Really enjoyed myself this morning, the feared hangover didn't materialise, and the running felt smooth.
C • Meersbrook triangle 5

Saturday Jun 25, 2011 #

8 AM

Running 11:36 [2] 1.53 mi (7:35 / mi) +42m 6:59 / mi
ahr:114 max:126 shoes: Asics DS Trainer 15 (8.5)

Warm up before parkrun.

Running 17:12 intensity: (1:59 @2) + (22 @3) + (7:30 @4) + (7:21 @5) 3.08 mi (5:35 / mi) +63m 5:15 / mi
ahr:152 max:159 shoes: Asics DS Trainer 15 (8.5)

Sheffield parkrun. Feeling a bit heavy legged this morning, so pleased with the time considering. Fastest first mile split so far, but then a little slower than last time over the last mile. I enjoy these little races on a Saturday morning.

Running 18:34 intensity: (15:19 @2) + (3:15 @3) 2.23 mi (8:20 / mi) +99m 7:19 / mi
ahr:109 max:133 shoes: Asics DS Trainer 15 (8.5)

Warm down with PaulF and Martin Fuller.

Friday Jun 24, 2011 #

6 AM

Running 48:00 intensity: (25:58 @2) + (9:53 @3) + (7:10 @4) + (4:59 @5) 6.41 mi (7:29 / mi) +7m 7:28 / mi
ahr:130 max:171 shoes: Asics DS Trainer 15 (8.5)

Track session at Don Valley. 2 * (600/400/400/800) with 1 min between reps and 2 mins between sets. Avoiding the wayward sprinklers also added an extra challenge. 1.56, 1.14, 1.14, 2.36, 1.55, 1.14, 1.14, 2.34.

Great to see Paul there, shame he got called home before we could start the session!

Thursday Jun 23, 2011 #

7 AM

Running 36:06 intensity: (23:36 @2) + (11:29 @3) + (41 @4) + (20 @5) 4.97 mi (7:16 / mi) +47m 7:03 / mi
ahr:127 max:160 shoes: New Balances 1064 (3)

IW.

Wednesday Jun 22, 2011 #

5 PM

Running 1:11:32 intensity: (47:20 @2) + (24:12 @3) 9.59 mi (7:28 / mi) +105m 7:13 / mi
ahr:127 max:137 shoes: New Balances 1064 (3)

All too often, I let the time pressure I feel at work impact on my running and try to rush through runs to save some time. Today, I went out with the aim of making the run home from work feel completely effortless. Every time I felt the pace start to creep up, I eased back. Kept the legs ticking over smoothly and comfortably. And I think I pretty much achieved it.

I'm a little bit saggy round the edges though after a week of poor diet and more alcohol than usual, so time to get back on the straight and narrow.

Tuesday Jun 21, 2011 #

8 AM

Running 1:00:48 intensity: (15:53 @2) + (20:04 @3) + (24:51 @4) 8.68 mi (7:00 / mi) +231m 6:28 / mi
ahr:139 max:154 shoes: New Balances 1064 (3)

Pyramid session of 1/2/3/4/5/4/3/2/1 around the same loop as Friday but backwards. There was a light drizzle falling which helped keep me cool, as it was still quite close. But the sun got out later on for a last walk around the gardens of the chateau.

Monday Jun 20, 2011 #

4 PM

Running 50:10 intensity: (22:28 @2) + (25:47 @3) + (1:55 @4) 6.38 mi (7:52 / mi) +106m 7:29 / mi
ahr:127 max:147 shoes: New Balances 1064 (3)

A leg loosener. Very hot and humid, and as a result struggled. Found a little hill and did 5 * Lydiard hill bounds. The three glasses of pre-run champagne were not sitting well in my stomach.

Then a mighty impressive four chin ups to finish.

Sunday Jun 19, 2011 #

8 AM

Running 1:34:25 intensity: (27:37 @2) + (1:04:01 @3) + (2:41 @4) + (6 @5) 13.04 mi (7:14 / mi) +281m 6:47 / mi
ahr:133 max:157 shoes: New Balances 1064 (3)

Another comfortable longish run. I can certainly feel my running form and a bit of smoothness returning. Still weak in my core, especially on the ups, so going to concentrate a bit on that over the next few weeks. Out to Villers, back road to Dampleux and then the reverse of Friday's route.
10 AM

Strength & conditioning 20:00 [3]
shoes: New Balances 1064 (3)

Joined Emma in the gym after the run and did some core exercises, then some upper body work, including an extremely pathetic three chin-ups.
C • Zumba?? 2

Saturday Jun 18, 2011 #

Note
(rest day)

Visited Chantilly castle and grounds in the morning, and then in the afternoon I decided not to go for a run. So I ate bread and cheese and drank beer instead. Writing this week off as an easy transition week.

Friday Jun 17, 2011 #

8 AM

Running 1:03:54 intensity: (26:58 @2) + (30:19 @3) + (3:25 @4) + (3:12 @5) 8.84 mi (7:14 / mi) +233m 6:41 / mi
ahr:133 max:173 shoes: New Balances 1064 (3)

Ran the Silly, Faverolles, Dampleux loop before breakfast. It's great being back at the chateau, but at the same time sad because this is going to be the last visit.

I felt full of life this morning. I'm on holiday, the sun was shining, there was no one else around and all I could see were fields and trees. I had a massive smile on my face for the whole run.

Thursday Jun 16, 2011 #

12 PM

Running 45:49 [3] 6.79 mi (6:45 / mi)
shoes: Asics DS Trainer 15 (8.5)

10 minutes warm up, 15 * 1 minute with 30 seconds recovery, warm down. Legs feeling quite sprightly, running the efforts at around 5 minute miling.

Wednesday Jun 15, 2011 #

Note
(rest day)

Left the house at 7, got back to the house at 8. Tired and need to pack so again no run.

Tuesday Jun 14, 2011 #

Note
(rest day)

Just no time, and throat feeling a bit scratchy so taking a rest.

Monday Jun 13, 2011 #

7 AM

Running 22:40 intensity: (12:03 @2) + (8:03 @3) + (11 @4) + (2:23 @5) 3.13 mi (7:14 / mi) +45m 6:56 / mi
ahr:130 max:168 shoes: New Balances 1064 (3)

IW from the garage.
5 PM

Running 19:48 intensity: (10:18 @2) + (9:30 @3) 2.92 mi (6:47 / mi) +17m 6:40 / mi
ahr:128 max:140 shoes: New Balances 1064 (3)

From work back to the garage.

Sunday Jun 12, 2011 #

12 PM

Running 1:18:13 intensity: (26:52 @2) + (50:10 @3) + (8 @4) + (1:03 @5) 10.7 mi (7:19 / mi) +264m 6:47 / mi
ahr:131 max:165 shoes: New Balances 1064 (3)

Steady run from Emma's house back to mine. Not a particularly inspiring run. I felt a little bit tired, was a little bit hungover, and got a little bit wet.

Saturday Jun 11, 2011 #

8 AM

Running 22:36 intensity: (18:57 @2) + (37 @3) + (43 @4) + (2:19 @5) 2.75 mi (8:14 / mi) +88m 7:29 / mi
ahr:121 max:168 shoes: Asics DS Trainer 15 (8.5)

Down to the parkrun with Rich.

Running 17:10 intensity: (1:58 @2) + (47 @3) + (6:24 @4) + (8:01 @5) 3.1 mi (5:32 / mi) +64m 5:12 / mi
ahr:152 max:159 shoes: Asics DS Trainer 15 (8.5)

Sheffield Hallam parkrun. 2nd place behind Adam. Another improvement on the prior week, this time 13 seconds. Happy with that, definitely heading in the right direction.

Running 56:58 intensity: (26:05 @2) + (30:03 @3) + (50 @4) 6.58 mi (8:40 / mi) +235m 7:48 / mi
ahr:129 max:146 shoes: Asics DS Trainer 15 (8.5)

Extended run home with Rich. Up the parks to Forge Dam, Crimicar Lane and back along the top of Rivelin. I was starting to tire by this point and took a comedy fall where Rich then had to rescue me from sliding all the way down the slope at the side of the path.

Friday Jun 10, 2011 #

7 AM

Running 45:00 [3] 5.9 mi (7:38 / mi)
shoes: Asics DS Trainer 15 (8.5)

Don Valley. On my own because unfortunately PaulF hasn't managed to shake off his cough. 200/400/600/800/800/600/400/200 then 4*250 jog/50 stride/50 sprint/50 stride.

0.37, 1.16, 1.55, 2.36, 2.36, 1.57, 1.14, 0.33.

What a difference a week makes! A good few seconds quicker on the 800s and just felt much stronger and quicker in general.

Plus a lap of EIS to warm up and warm down.
6 PM

Running 43:07 [2] 5.87 mi (7:21 / mi)
shoes: Asics DS Trainer 15 (8.5)

With Rick from the EIS dodging all the concert goers at the start. Along the canal, around Meadowhall, Brightside Lane, Attercliffe. A nice, socialable run.

Thursday Jun 9, 2011 #

6 PM

Running 50:00 intensity: (37:46 @2) + (12:14 @3) 6.2 mi (8:04 / mi) +210m 7:18 / mi
ahr:125 max:144 shoes: New Balances 1064 (3)

I now have a medium Rivelin loop for when short Rivelin is too short, and Rivelin plus Coppice Track is too long. And this is it. Got stung by a wasp at the top of Den Bank. I wonder if it's the same one that's been stinging Pete & Rob? Anyway, it won't be stinging anybody else because I killed it.
C • that's almost exactly the same as my medium rivelin loop... 1

Wednesday Jun 8, 2011 #

5 PM

Running 1:51:34 intensity: (30:14 @2) + (1:14:53 @3) + (6:27 @4) 15.42 mi (7:14 / mi) +414m 6:41 / mi
ahr:135 max:149

I was feeling refreshed from my rest day, I got home early from work and the sun was shining so it made the decision to go for a longer run easy.

Crookes, Crosspool, Sandygate, Lodge Moor, Wyming Brook (bumped into Al, Jaimie and Sam), Fulwood Lane, Ringinglow, Sheephill Road, Hathersage Road, Eccy Road, Hunters Bar, more Eccy Road, Hanover Way, University, Crookesmoor, home.

Longest run distance wise since London, tired a little on the climb from Waitrose to home at the end, but otherwise good.

Tuesday Jun 7, 2011 #

Note
(rest day)

Didn't get to work until after 11 due to NHS faffing, so stayed late to catch up and then decided to call in a rest day.

Monday Jun 6, 2011 #

7 AM

Running 35:48 intensity: (30:36 @2) + (5:12 @3) 5.02 mi (7:08 / mi) +57m 6:53 / mi
ahr:119 max:136 shoes: New Balances 1064 (3)

IW. A lycra clad, fast moving Scott Wilson on a bike came whizzing past me in Attercliffe.
5 PM

Running 35:09 intensity: (15:58 @2) + (18:17 @3) + (54 @4) 5.0 mi (7:02 / mi) +89m 6:40 / mi
ahr:130 max:149 shoes: New Balances 1064 (3)

HFW.

Sunday Jun 5, 2011 #

9 AM

Running 1:52:13 intensity: (1:14:49 @2) + (33:55 @3) + (3:29 @4) 14.66 mi (7:39 / mi) +397m 7:04 / mi
ahr:127 max:147 shoes: New Balances 1064 (3)

From home, down to Hunters Bar, all the way up the parks, Fulwood Lane, down to the bottom reservoir, Wyming Brook, Rivelim Dam, bottom of Rivelin, Malin Bridge, Hillsbro, home.

Today's run was good for lots of reasons. The climb from Hunters Bar to the top of the parks felt easy. I bumped into quite a few people I knew (Craig Fishwick, Carl Edgell, Jon Crook) to either say hello to or stop for a chat with. And at the end, I felt like I could have kept going. Runs like this are great.

Saturday Jun 4, 2011 #

8 AM

Running 21:12 intensity: (18:40 @2) + (2:32 @3) 2.7 mi (7:51 / mi) +93m 7:06 / mi
ahr:121 max:132 rhr:83 slept:8.5 shoes: Asics DS Trainer 15 (8.5)

Down to the parkrun with Rich.

Running 17:23 intensity: (25 @2) + (29 @3) + (8:15 @4) + (8:14 @5) 3.09 mi (5:38 / mi) +66m 5:17 / mi
ahr:153 max:161 shoes: Asics DS Trainer 15 (8.5)

Another small improvement, another small step in the right direction. Comparing splits to previous weeks, I was just slightly faster on each mile. Special guest appearance from Winskill, and good to see Andy P down and giving it a go. Maybe even Rich will have a go next week!

Running 21:12 intensity: (18:40 @2) + (2:32 @3) 2.7 mi (7:50 / mi) +93m 7:05 / mi
ahr:121 max:132 shoes: Asics DS Trainer 15 (8.5)

Warm down jog with Rich and Andy P, followed by brunch with the Guillaume and Preston families.
4 PM

Note

Does anybody want a pile of free race t-shirts? ;-)

Friday Jun 3, 2011 #

6 AM

Running 44:50 intensity: (33:10 @2) + (9:47 @3) + (1:53 @4) 5.47 mi (8:12 / mi) +195m 7:23 / mi
ahr:125 max:146 shoes: New Balances 1064 (3)

Gorgeous morning. Nice leisurely cruise around the short Rivelin loop.

Thursday Jun 2, 2011 #

6 AM

Running 1:03:55 intensity: (15:07 @2) + (22:28 @3) + (12:01 @4) + (14:19 @5) 9.0 mi (7:06 / mi) +42m 7:00 / mi
ahr:140 max:174 rhr:61 slept:8.0 weight:153.9lbs shoes: Nike Free Run

Another overly tough and slightly unsatisfying track session. 6 * 800m with 200m walk / jog recovery. Aiming for 2.38, and managed the first three in that time before dropping out to 2.41. I'm feeling much better in myself in general running terms, but the track is still a big mental and physical challenge. I just can't seem to get my legs moving quickly.

So I just need to keep doing the sessions, and hopefully there will be an improvement! I also need to get back to Coach Candy's drills sessions. But there is still a long time to go until the main race.

Wednesday Jun 1, 2011 #

Note
rhr:60 slept:8.5 weight:154.5lbs

6 PM

Running 1:19:46 intensity: (17:35 @2) + (57:08 @3) + (5:03 @4) 11.02 mi (7:14 / mi) +188m 6:53 / mi
ahr:137 max:154 shoes: New Balances 1064 (3)

HFW.

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