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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running37 34:38:55 274.18(7:35) 441.25(4:43) 6140
  Strength & conditioning10 5:00:00
  Orienteering1 33:45 4.37(7:44) 7.03(4:48) 185
  Total44 40:12:40 278.55 448.28 6325

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Saturday Jun 30, 2012 #

8 AM

Running 1:10:35 intensity: (45:47 @2) + (24:48 @3) 9.71 mi (7:16 / mi) +299m 6:38 / mi
ahr:127 max:145 shoes: New Balance 1080 (2) (9)

I feel like I'm at the end of a cold, despite not having had a cold. A bit strange. So decided to run anyway, but tried to keep it low effort. Broomhill, Fulwood, Mayfield Valley, parks, Eccy Road, Hanover Way. Moving smoothly after a day off yesterday, and felt OK apart from at the very start.

I've entered the Great North Run in September to give me something to aim for. I've got 10 weeks now to get some sharpness back. It's amazing how quickly you lose the edge and put on the weight when you aren't doing the tempo and track sessions.
9 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Jun 29, 2012 #

Note
(rest day)

Feel like I'm coming down with a cold. Precautionary day off.

Thursday Jun 28, 2012 #

7 AM

Running 23:09 [2] 3.12 mi (7:26 / mi) +45m 7:07 / mi
shoes: New Balance 1080 (2) (9)

To work from the garage.
5 PM

Running 18:53 [3] 2.91 mi (6:29 / mi) +18m 6:21 / mi
shoes: New Balance 1080 (2) (9)

From work to the garage. Faster because running late.

Running 32:44 [2] 2.67 mi (12:15 / mi) +3m 12:13 / mi
shoes: Asics Gel Hyperspeed (2) (8.5)

Drills and strides at Don Valley.
8 PM

Note

If you're of a weak disposition, don't watch this. But if you're wondering what a rubber knee looks like, watch this:
http://www.youtube.com/watch?v=b5FE7QdRb54
C • Ouch, thought it looked a b... 3

Wednesday Jun 27, 2012 #

6 AM

Running 45:12 intensity: (34:39 @2) + (9:56 @3) + (37 @4) 6.2 mi (7:17 / mi) +164m 6:44 / mi
ahr:123 max:152 shoes: New Balance 1080 (2) (9)

Before work. Legs very tired.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jun 26, 2012 #

6 AM

Running 33:38 intensity: (28:37 @2) + (2:20 @3) + (1:40 @4) + (1:01 @5) 4.69 mi (7:10 / mi) +43m 6:58 / mi
ahr:105 max:164 shoes: New Balance 1080 (2) (9)

IW via Don Valley to see the Olympic flame.
5 PM

Running 33:14 intensity: (24:22 @2) + (8:52 @3) 4.67 mi (7:07 / mi) +71m 6:47 / mi
ahr:123 max:140 shoes: New Balance 1080 (2) (9)

HFW.
7 PM

Running 20:00 intensity: (17 @2) + (9 @3) + (13:57 @4) + (5:37 @5) 3.52 mi (5:41 / mi) +91m 5:16 / mi
ahr:153 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

Andyt very generously put me on third leg of a very strong team with Armand, Tom Jenkins and Rob Little. Armand ran a cracking first leg and set Tom off with a 30 second lead, he extended that to something like two minutes, I lost a minute of that, but Rob held on easily for the win. Got a nice medal, and lots of midge bites. Struggled a lot tonight, not feeling quick at all. Ran exactly the same time as last year, which is a little disappointing. I can never seem to run well at this race.

Running 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up and warm down with Scott.

Monday Jun 25, 2012 #

7 AM

Running 35:30 intensity: (28:46 @2) + (2:55 @3) + (30 @4) + (3:19 @5) 4.96 mi (7:10 / mi) +47m 6:57 / mi
ahr:123 max:166 shoes: New Balance 1080 (2) (9)

IW.
5 PM

Running 53:10 intensity: (35:22 @2) + (17:48 @3) 7.31 mi (7:16 / mi) +169m 6:47 / mi
ahr:121 max:143 shoes: New Balance 1080 (2) (9)

From work to Eccy Road to meet Paul and family to watch the Olympic torch come past. Massive crowds out, the torch came past in a flash, but great to see the flame.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Jun 24, 2012 #

9 AM

Running 1:56:41 intensity: (1:20:22 @2) + (34:24 @3) + (49 @4) + (1:06 @5) 15.17 mi (7:41 / mi) +481m 7:00 / mi
ahr:124 max:164 shoes: New Balance 1080 (1) (9)

With Paul from his new house, all the way to Stanedge Pole and back again. I was hugely over-dressed with a waterproof on, as the sun came out and it was quite warm even at the top. Both of us were struggling a bit today, so it was a nice gentle run out.

Saturday Jun 23, 2012 #

10 AM

Running 27:28 intensity: (24:46 @2) + (2:42 @3) 3.65 mi (7:31 / mi) +109m 6:53 / mi
ahr:120 max:138 shoes: New Balance 1080 (2) (9)

Gentle leg stretch to try to clear my head. Soreness in my head masked the soreness elsewhere from gym and falling over.
2 PM

Orienteering 33:45 intensity: (3:41 @2) + (11:28 @3) + (18:31 @4) + (5 @5) 4.37 mi (7:44 / mi) +185m 6:50 / mi
ahr:144 max:164 shoes: New Balance 1080 (1) (9)

SYO BBQ street race. Ran OK, no real control flow, and got a bit scrappy when I caught James up at around number 18. Only 6 seconds behind Craney, but a couple of minutes behind Neil who won convincingly.

Running 22:48 intensity: (22:20 @2) + (28 @3) 1.44 mi (15:50 / mi) +39m 14:36 / mi
ahr:102 max:134 shoes: New Balance 1080 (1) (9)

Collecting controls with Alex.

Friday Jun 22, 2012 #

7 AM

Running 14:00 [2] 1.5 mi (9:20 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up on treadmill in gym. Too wet outside.

Running 19:55 [3] 1.03 mi (19:20 / mi)

Drills on the indoor straight at Don Valley with PaulF. Still trying to teach Paul the horsey kicks drill.

Strength & conditioning 45:00 [3]

Gym session:
Pull ups and dips.
Fire hydrants, double clams, supine bridge with single leg lowering.
Squats, calf raises.
Bicycling, crunches, press-ups.

I was rubbish at the pull ups, but better at the squats. Going to hurt tomorrow.

Running 7:35 intensity: (7:07 @2) + (28 @3) 0.99 mi (7:41 / mi) +11m 7:25 / mi
ahr:114 max:133 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm down.
12 PM

Running 1:12:32 intensity: (16:28 @2) + (31:31 @3) + (23:06 @4) + (1:27 @5) 7.37 mi (9:50 / mi) +588m 7:53 / mi
ahr:136 max:155 shoes: Innov-8 X-talon 212

Through some heather and up some hills with Craney, Petey, Little Rob and Northrop. Considering this was my first terrain run in a long time, I coped better than I thought. Apart from a pretty spectacular fall coming down the track off Back Tor where the ground seemed to give way beneath me. No major damage, but left leg now stiffening up nicely just below the knee.

The weather was horrendous, literally had to hang on to the trig on Back Tor to be avoid being blown off the rock. But a giant Yorkshire pudding and a couple of beers in the Strines Inn made it all worth while. I actually really enjoyed the run! And great to catch up with Matt.

Thursday Jun 21, 2012 #

7 AM

Strength & conditioning 25:00 [3]
(rest day)

Down in Basildon and so no time for a run today.

Wednesday Jun 20, 2012 #

7 AM

Running 42:50 [3] 6.2 mi (6:55 / mi)
shoes: New Balance 1080 (2) (9)

Before work. Bumped into PaulF in the parks. Nice morning.

Tuesday Jun 19, 2012 #

7 AM

Running 35:16 intensity: (24:42 @2) + (6:28 @3) + (1:20 @4) + (2:46 @5) 4.91 mi (7:11 / mi) +46m 6:59 / mi
ahr:126 max:171 shoes: New Balance 1080 (2) (9)

IW.
5 PM

Running 16:43 intensity: (12:41 @2) + (4:02 @3) 2.45 mi (6:50 / mi) +18m 6:41 / mi
ahr:123 max:144 shoes: New Balance 1080 (2) (9)

Work to Woodbourn Road.

Running 33:17 intensity: (8:13 @2) + (12:39 @3) + (10:43 @4) + (1:42 @5) 5.04 mi (6:36 / mi) +1m 6:36 / mi
ahr:140 max:159 shoes: Track spikes

Track. 20 * 200m with 200m jog recovery. With Pete and PaulF. The first ten average in 33, the second ten average in 32. Good session, the last five were getting tough.

Running 21:10 intensity: (3:06 @2) + (18:04 @3) 2.85 mi (7:25 / mi) +55m 7:00 / mi
ahr:133 max:146 shoes: New Balance 1080 (2) (9)

Home from track. On my own.

Monday Jun 18, 2012 #

7 AM

Running 44:21 intensity: (31:20 @2) + (10:30 @3) + (1:44 @4) + (47 @5) 6.15 mi (7:13 / mi) +158m 6:41 / mi
ahr:124 max:166 shoes: New Balance 1080 (2) (9)

Before work.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Jun 17, 2012 #

2 PM

Running 36:03 intensity: (20:22 @2) + (14:54 @3) + (29 @4) + (18 @5) 5.08 mi (7:06 / mi) +162m 6:27 / mi
ahr:129 max:164 shoes: New Balance 1080 (2) (9)

Tired.
3 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Saturday Jun 16, 2012 #

9 AM

Running 15:35 [2] 1.94 mi (8:03 / mi) +2m 8:01 / mi
ahr:108 max:115 shoes: Innov-8 X-talon 212

Warm up with Ben.

Running 1:39:50 intensity: (26 @2) + (13:45 @3) + (1:25:31 @4) + (8 @5) 15.86 mi (6:18 / mi) +232m 6:01 / mi
ahr:147 max:158 shoes: Innov-8 X-talon 212

Three Lakes Classic, 1st place.

Much stronger field than last time I ran this two years ago, with Ben Beattie, Gavin Felton and Nick Sparks the faces I recognised. Gavin went off hard, my race plan was to cover any move, so I went with him, and so did Ben and a Belper runner. After two miles we had a 200m lead over the rest of the field.

We got to where I thought we turned off the lake at Rother Valley, but there was no marshall. Gavin was 20m ahead and seemed to be confident of where we were going so we followed. After another 400m I said to Ben and the Belper guy that I thought we'd gone wrong. I slowed to a jog / walk, and then turned round and jogged back the other way. The other three, plus Nick Sparks and a Sunderland runner kept going.

As I jogged back and got to the point where I could see the other side of the lake again, I could see that the rest of the field were turning off where I thought we should have gone. So I picked up the pace again, turning round all the other runners who had overshot.

I had no idea how far the five runners who had kept going had got (it turns out that they got all the way back to the start, where Ben and the Belper runner gave up and went home). I tried to keep the pace as high as I could over the next 7 or 8 miles, and was running well. I took the occasional glance behind but seemed to have a large gap. At one point going round Ulley reservoir I got a glimpse of Gavin and I was nearly a mile ahead of him.

As we went back into Treeton, the marshals told me I had a massive lead, but I tried not to relax too much and pushed down the hill. When I got to the bottom and had the three mile trek back to the finish, into the wind, I started to feel tired. Just kept the pace up best I could. Won by over 8 minutes (but ran a mile less than Gavin). I think it would have been a close race if we'd all stayed together, I guess I got slightly lucky. Won a nice hamper of wine and cheese.
C • Well done! 2

Running 9:47 intensity: (5:47 @2) + (4:00 @3) 1.31 mi (7:26 / mi) +9m 7:17 / mi
ahr:126 max:134 shoes: Innov-8 X-talon 212

Token warm down jog.

Friday Jun 15, 2012 #

7 AM

Running 43:50 [2] 6.2 mi (7:04 / mi)
shoes: New Balance 1080 (2) (9)

Bumped into Andy Challenger. Great to see him back running again.

Thursday Jun 14, 2012 #

7 AM

Running 21:30 intensity: (21:01 @2) + (20 @3) + (9 @4) 2.97 mi (7:14 / mi) +14m 7:08 / mi
ahr:132 max:174 shoes: New Balance 1080 (2) (9)

Home to Don Valley.

Running 23:21 intensity: (20:36 @2) + (2:45 @3) 1.58 mi (14:47 / mi) +1m 14:45 / mi
ahr:102 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)

Drills with PaulF.

Running 15:12 intensity: (9:22 @2) + (5:50 @3) 2.02 mi (7:32 / mi) +28m 7:13 / mi
ahr:125 max:138 shoes: New Balance 1080 (2) (9)

Track to work.
6 PM

Running 34:30 intensity: (22:30 @2) + (11:34 @3) + (26 @4) 5.0 mi (6:54 / mi) +87m 6:33 / mi
ahr:126 max:148 shoes: New Balance 1080 (2) (9)

HFW.

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Jun 13, 2012 #

6 PM

Running 57:28 intensity: (37:25 @2) + (20:03 @3) 7.48 mi (7:41 / mi) +257m 6:57 / mi
ahr:125 max:141 shoes: New Balance 1080 (2) (9)

Rivelin plus Coppice track. Very tired at the start, feeling a bit more lively by the end.

Tuesday Jun 12, 2012 #

6 AM

Running 28:35 intensity: (25:13 @2) + (2:48 @3) + (26 @4) + (8 @5) 4.0 mi (7:09 / mi) +100m 6:38 / mi
ahr:121 max:156 shoes: New Balance 1080 (2) (9)

Leg stretch before work.
5 PM

Running 16:42 intensity: (12:40 @2) + (4:02 @3) 2.46 mi (6:47 / mi) +18m 6:38 / mi
ahr:122 max:136 shoes: Asics Gel Hyperspeed (2) (8.5)

Work to track.

Running 40:14 intensity: (14:49 @2) + (6:16 @3) + (10:23 @4) + (8:46 @5) 5.68 mi (7:05 / mi) +1m 7:05 / mi
ahr:135 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session. Just me and Pete. 4 sets of (3 * 500) with 100m jog between reps and 5 minutes recovery between the sets.

Set 1: 1.29, 1.30, 1.31
Set 2: 1.27, 1.31, 1.32
Set 3: 1.29, 1.31, 1.31
Set 4: 1.31, 1.31, 1.32

Running 17:59 intensity: (8:01 @2) + (9:58 @3) 2.46 mi (7:19 / mi) +20m 7:08 / mi
ahr:129 max:138 shoes: Asics Gel Hyperspeed (2) (8.5)

Track to work.

Monday Jun 11, 2012 #

6 AM

Running 44:11 intensity: (30:10 @2) + (13:12 @3) + (26 @4) + (23 @5) 6.14 mi (7:12 / mi) +166m 6:38 / mi
ahr:124 max:168 shoes: New Balance 1080 (2) (9)

Before work.

Sunday Jun 10, 2012 #

9 AM

Running 1:33:04 intensity: (34:17 @2) + (45:06 @3) + (8:57 @4) + (4:44 @5) 12.38 mi (7:31 / mi) +339m 6:56 / mi
ahr:133 max:172 shoes: New Balance 1080 (2) (9)

A very enjoyable and sociable Sunday run with Paul. From his house, up the parks, Fox Hall Road, Redmires, Crosspool, parks. An honest effort on the way up, and then just striding out and cruising back down again. Legs starting to feel better again now.

Saturday Jun 9, 2012 #

8 AM

Running 19:38 intensity: (15:58 @2) + (3:40 @3) 2.63 mi (7:28 / mi) +86m 6:47 / mi
ahr:122 max:135 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 17:02 intensity: (2:53 @2) + (39 @3) + (9:11 @4) + (4:19 @5) 3.08 mi (5:32 / mi) +61m 5:13 / mi
ahr:151 max:160 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 4th place.

Tired and slow. I really overdid the running over the Jubilee weekend, and I'm still paying for it.

Running 34:18 intensity: (22:39 @2) + (11:39 @3) 4.35 mi (7:53 / mi) +135m 7:12 / mi
ahr:125 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm down with Dave, Scott and Armand, then run home.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Jun 8, 2012 #

7 AM

Running 44:45 [3] 6.21 mi (7:12 / mi)
shoes: New Balance 1080 (2) (9)

Is it really June? Full wet weather gear this morning.

Thursday Jun 7, 2012 #

Note
(rest day)

Complete rest day. Quads still in pieces.

Wednesday Jun 6, 2012 #

7 AM

Running 35:48 intensity: (27:44 @2) + (7:22 @3) + (42 @4) 5.0 mi (7:10 / mi) +45m 6:58 / mi
ahr:122 max:152 shoes: New Balance 1080 (2) (9)

Gentle IW. Legs very sore.
6 PM

Running 35:23 intensity: (20:05 @2) + (13:34 @3) + (56 @4) + (48 @5) 5.0 mi (7:05 / mi) +90m 6:42 / mi
ahr:126 max:161 shoes: New Balance 1080 (2) (9)

Gentle HFW. Legs very sore.

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Jun 5, 2012 #

9 AM

Running 2:25:06 intensity: (1:05:21 @2) + (1:09:43 @3) + (6:53 @4) + (3:09 @5) 18.54 mi (7:50 / mi) +728m 6:59 / mi
ahr:131 max:180

Rob ran up to my house, and we went down the hill to Hunters Bar, did the Round Sheffield route back to Hunters Bar, and then up the hill to the top of Fulwood where we went our separate ways.

Legs felt OK this morning, with just a little tightness in the quads. They are now really stiff. The climb back up from Hunters Bar was a real struggle. Good route, good pace, good chat.

Monday Jun 4, 2012 #

1 PM

Running 32:39 intensity: (25 @2) + (52 @3) + (28:35 @4) + (2:47 @5) 4.46 mi (7:19 / mi) +302m 6:03 / mi
ahr:151 max:156 shoes: Innov-8 X-talon 212

Bamford sheepdog trials fell race, 4th (1st Carl Bell 31.09)

Made a last minute decision to run this, so much so that I arrived 15 minutes before the start and had no time for a warm up. The first part of the course is along the road and then the railway line, which was good for me. A group of four of us quickly got clear and I just sat at the back, having to run quickly but comfortably. I was waiting to get taken apart on the climb up Win Hill.

Hung in quite well up Parkin Clough, lost a bit of time as it flattened in the middle, but then caught up again on the final climb to the trig. I had thought that if I got to the top in touch I had a chance, but I severely underestimated the rubbishness of my descending. Carl flew off the front, and the other two quickly gapped me just coming off the trig. I held my own on the grassy slopes, but lost more time when it got steeper, and again through the trees. Had too much to do on the railway / road section at the end and made no inroads. Lost 30 seconds on the descent to 2nd and 3rd! Enjoyed it. But just waiting for my quads and calves to seize up.

Running 16:28 intensity: (14:41 @2) + (1:47 @3) 2.03 mi (8:08 / mi) +36m 7:42 / mi
ahr:125 max:135 shoes: Innov-8 X-talon 212

Warm down along the railway line with Mick.

Sunday Jun 3, 2012 #

8 AM

Running 2:24:09 intensity: (2:20:02 @2) + (4:07 @3) 16.06 mi (8:59 / mi) +602m 8:02 / mi
ahr:109 max:137 shoes: Innov-8 X-talon 212

Took on the Round Sheffield Walk route with Paul. Horrible wet day, and it was misty and chilly up at Ringinglow. At this point I did get quite cold and ended up taking off my gloves (which were soaked through) to try and warm my hands up.

We finally nailed the Meersbrook triangle, and it turns out that the route we were taking is significantly longer than the official route. Found a golf ball which offset the net one ball that I lost round Birley yesterday.

Saturday Jun 2, 2012 #

8 AM

Running 14:32 intensity: (9:31 @2) + (2:56 @3) + (48 @4) + (1:17 @5) 1.66 mi (8:46 / mi) +47m 8:03 / mi
ahr:125 max:164 shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up before parkrun.

Running 17:51 intensity: (17 @2) + (25 @3) + (13:57 @4) + (3:12 @5) 3.22 mi (5:33 / mi) +49m 5:18 / mi
ahr:151 max:158 shoes: Asics Gel Hyperspeed (2) (8.5)

Graves parkrun, 1st place.

Ran 18.33 on this course two weeks after the marathon, so wanted to take a good chunk off that time today. Went off quickly and was on my own straight away. Pushed as hard as I could and managed to get sub-18 and a new course record as well.

Running 21:16 intensity: (16:17 @2) + (4:59 @3) 2.68 mi (7:56 / mi) +67m 7:22 / mi
ahr:124 max:136 shoes: Asics Gel Hyperspeed (2) (8.5)

A couple of laps of the park to warm down.

Friday Jun 1, 2012 #

7 AM

Running 43:28 [3] 6.2 mi (7:01 / mi)
shoes: New Balance 1080 (2) (9)

The usual. Plus detour to Costa coffee, and not for a hot drink.
C • cryptic! 1

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