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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running48 42:59:53 360.32(7:10) 579.88(4:27) 5987
  Strength & conditioning11 5:05:00
  Total58 48:04:53 360.32 579.88 5987

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Tuesday Sep 30, 2014 #

7 AM

Running 40:14 intensity: (29:45 @2) + (10:29 @3) 5.5 mi (7:19 / mi) +123m 6:50 / mi
ahr:122 max:137 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
5 PM

Running 6:14 intensity: (6:08 @2) + (6 @3) 0.85 mi (7:23 / mi) +6m 7:13 / mi
ahr:107 max:135 shoes: Asics DS Trainer 19 (8.5)

Warm up.

Running 18:55 intensity: (1:52 @2) + (15:49 @3) + (1:14 @4) 3.14 mi (6:01 / mi) +12m 5:57 / mi
ahr:138 max:147 shoes: Asics DS Trainer 19 (8.5)

Tempo loop at marathon pace. A little bit of tiredness and tightness from Sunday, but moving well and feeling comfortable.

Running 10:04 intensity: (6:15 @2) + (3:49 @3) 1.38 mi (7:18 / mi) +12m 7:07 / mi
ahr:125 max:135 shoes: Asics DS Trainer 19 (8.5)

Warm down.

Monday Sep 29, 2014 #

7 AM

Running 34:50 [2] 4.62 mi (7:33 / mi) +15m 7:28 / mi
ahr:112 max:128 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 34:30 intensity: (29:42 @2) + (4:48 @3) 4.6 mi (7:30 / mi) +118m 6:57 / mi
ahr:120 max:136 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Sep 28, 2014 #

9 AM

Running 9:22 intensity: (7:38 @2) + (1:44 @3) 1.28 mi (7:20 / mi) +24m 6:55 / mi
ahr:118 max:136 shoes: Asics DS Trainer 19 (8.5)

Warm up.

Running 1:17:51 intensity: (24 @2) + (11:50 @3) + (1:05:37 @4) 13.1 mi (5:57 / mi) +47m 5:53 / mi
ahr:147 max:153 shoes: Asics DS Trainer 19 (8.5)

Isle of Axholme half marathon, 1st place.

Plan was to run this at marathon pace (6.05 per mile). I went nice and gentle out the start but ended up leading the first mile loop round the start village in 5.49. Felt comfortable and there were already a group of four of us ahead of the rest of the field so I decided to stick with them. We settled into 5.53 pace, which while a little quicker than I wanted wasn't uncomfortable, only a few BPM above target HR.

We were all still together at the drinks stop at 8 miles, when one of the group actually stopped to take a drink, and another one dropped back by 10 metres. The guy I was left with (Gary) then decided to kick on to try and drop me, but I went with him and that proved to be his undoing as he started to slow on a small climb after ten miles and I took a minute out of him to the finish.

Happy to win my first half marathon. Ended up c. 10 seconds per mile faster than marathon target pace which gives me a bit to play with in two weeks. Taper time.
C • quality 5
11 AM

Running 14:53 intensity: (6:02 @2) + (8:51 @3) 2.01 mi (7:25 / mi) +12m 7:17 / mi
ahr:130 max:140 shoes: Asics DS Trainer 19 (8.5)

Warm down.

Saturday Sep 27, 2014 #

8 AM

Running 23:28 [2] 3.11 mi (7:33 / mi) +71m 7:03 / mi
ahr:110 max:122 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:03 intensity: (2:23 @2) + (2:02 @3) + (12:22 @4) + (16 @5) 3.03 mi (5:37 / mi) +47m 5:22 / mi
ahr:146 max:157 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 1st place.

Not won one of these for a while, all of the quick runners were missing. Had a battle with a guy I didn't recognise, swapping the lead all the way round, before I prevailed on the sprint finish. Running strongly, should have pushed harder at the start.

Running 33:19 intensity: (31:54 @2) + (1:25 @3) 4.32 mi (7:43 / mi) +108m 7:09 / mi
ahr:121 max:131 shoes: Asics DS Trainer 19 (8.5)

Home from parkrun, most of it with Craig.

Friday Sep 26, 2014 #

7 AM

Running 41:53 intensity: (40:33 @2) + (1:20 @3) 4.18 mi (10:01 / mi) +19m 9:53 / mi
ahr:102 max:141 shoes: Asics DS Trainer 19 (8.5)

Drills and strides.

Thursday Sep 25, 2014 #

7 AM

Running 53:33 intensity: (52:25 @2) + (1:08 @3) 7.22 mi (7:25 / mi) +198m 6:50 / mi
ahr:117 max:132 shoes: New Balance 1080 (8) (9)

Parks with Paul.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Sep 24, 2014 #

8 AM

Running 3:00:15 intensity: (2:01:37 @2) + (58:38 @3) 24.13 mi (7:28 / mi) +612m 6:55 / mi
ahr:125 max:141 shoes: New Balance 1080 (8) (9)

Last long run before the marathon. Similar route to other long runs but with an extra loop along London Road at the beginning to add some extra distance. Wanted to run for 3 hours or 24 miles, whichever came second. It was the time, just. Pretty hilly route and the wind seemed to be in my face on all the up bits.
3 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Sep 23, 2014 #

7 AM

Running 37:42 intensity: (35:26 @2) + (49 @3) + (25 @4) + (1:02 @5) 5.1 mi (7:24 / mi) +67m 7:06 / mi
ahr:115 max:165 shoes: Asics DS Trainer 19 (8.5)

Shorter version of yesterday's loop. Lovely morning, got shouted at by a policeman.
C • Why? 3
5 PM

Running 51:46 intensity: (25:34 @2) + (10:47 @3) + (15:25 @4) 7.29 mi (7:06 / mi) +75m 6:53 / mi
ahr:130 max:152 shoes: Asics DS Trainer 19 (8.5)

Hallamshire session in Endcliffe Park. 2 * 5 mins, 2 * 4 mins, 2 * 3 mins, 2 * 2 mins, all off 75 seconds recovery. Running anywhere we wanted. I ran the same loops for each set of reps to compare distances. These were:

0.88, 0.88, 0.72, 0.73, 0.56, 0.55, 0.37, 0.39.

That session was tougher than I expected it to be and a good workout.

Monday Sep 22, 2014 #

7 AM

Running 39:15 intensity: (28:39 @2) + (9:58 @3) + (34 @4) + (4 @5) 5.49 mi (7:09 / mi) +126m 6:40 / mi
ahr:120 max:160 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Put a bit of effort in on the climb.

Strength & conditioning 15:00 [3]

Core.
5 PM

Running 41:58 intensity: (35:31 @2) + (6:27 @3) 6.02 mi (6:58 / mi) +69m 6:44 / mi
ahr:120 max:142 shoes: Asics DS Trainer 19 (8.5)

Round the Serpentine including 2 * 3 mins at marathon pace.

Sunday Sep 21, 2014 #

7 AM

Running 58:15 intensity: (54:45 @2) + (3:30 @3) 8.03 mi (7:15 / mi) +67m 7:04 / mi
ahr:117 max:137 shoes: New Balance 1080 (8) (9)

From the hotel before breakfast. Just a few out and backs. Nice morning.

Saturday Sep 20, 2014 #

7 AM

Running 1:11:29 intensity: (1:08:21 @2) + (3:08 @3) 10.05 mi (7:07 / mi) +185m 6:44 / mi
ahr:116 max:134 shoes: New Balance 1080 (8) (9)

To the top of Totley and back before a long drive to Surrey for a wedding. The M25 sucks.

Friday Sep 19, 2014 #

8 AM

Running 2:08:35 intensity: (33:30 @2) + (1:32:50 @3) + (2:15 @4) 20.0 mi (6:26 / mi) +492m 5:58 / mi
ahr:134 max:146 shoes: Asics DS Trainer 19 (8.5)

Monsal Trail acceleration run. This was such a good session last time that I did it again, but started quicker. 2 miles warm up then:

4 miles @ 6.39 (AHR 133)
4 miles @ 6.28 (AHR 139)
1 mile @ 6.15 (AHR 136) (GPS went dodgy)
7 miles @ 6.00 (AHR 141)

Moving well, the end section felt 'comfortably uncomfortable'. Had my parents pacing me on their bikes. I won on the way out, they easily won on the way back.

One long run and a half marathon left before taper.
4 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Sep 18, 2014 #

5 PM

Running 55:18 intensity: (43:59 @2) + (11:19 @3) 8.05 mi (6:52 / mi) +102m 6:36 / mi
ahr:123 max:136 shoes: New Balance 1080 (8) (9)

Abbeydale Road out and back. Running well.

Wednesday Sep 17, 2014 #

7 AM

Running 40:34 intensity: (31:42 @2) + (8:52 @3) 5.53 mi (7:20 / mi) +123m 6:52 / mi
ahr:118 max:135 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.
6 PM

Running 54:54 intensity: (54:34 @2) + (20 @3) 7.2 mi (7:38 / mi) +181m 7:04 / mi
ahr:115 max:131 shoes: New Balance 1080 (8) (9)

Parks. Stomach not right.

Tuesday Sep 16, 2014 #

7 AM

Running 40:42 intensity: (38:00 @2) + (2:42 @3) 5.52 mi (7:22 / mi) +124m 6:54 / mi
ahr:115 max:133 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Legs nice and springy this morning.
6 PM

Running 57:30 intensity: (30:18 @2) + (8:22 @3) + (18:50 @4) 7.57 mi (7:36 / mi) +67m 7:24 / mi
ahr:126 max:154 shoes: Asics DS Trainer 19 (8.5)

Track. 10 * 800m with 200m recovery.

Full set of Yasso 800s, but with slightly reduced recovery (c.2.10).

2.40, 2.39, 2.38. 2.37, 2.38, 2.38, 2.38, 2.37, 2.37, 2.34

Managed them all under the target of 2.40 which was pleasing. Had a pacemaker for the last rep and worked very hard trying to keep up. Good session.
C • Yassos 3

Monday Sep 15, 2014 #

7 AM

Running 44:31 intensity: (43:33 @2) + (58 @3) 6.01 mi (7:25 / mi) +56m 7:12 / mi
ahr:117 max:130 shoes: New Balance 1080 (8) (9)

Extended IW. A good chunk with Andy C.
5 PM

Running 44:38 intensity: (38:59 @2) + (5:39 @3) 6.0 mi (7:26 / mi) +139m 6:56 / mi
ahr:121 max:136 shoes: New Balance 1080 (8) (9)

Extended HFW.

Sunday Sep 14, 2014 #

9 AM

Running 14:17 intensity: (13:42 @2) + (35 @3) 1.98 mi (7:12 / mi) +41m 6:46 / mi
ahr:118 max:131 shoes: Asics DS Trainer 19 (8.5)

Warm up.

Running 1:20:36 intensity: (9:12 @2) + (39:38 @3) + (31:46 @4) 13.15 mi (6:08 / mi) +338m 5:41 / mi
ahr:143 max:152 shoes: Asics DS Trainer 19 (8.5)

Ashbourne half marathon, 4th place.

That was 'slightly hilly'. The plan was to run this at marathon pace, but the hills made it difficult to keep a consistent pace so I ended up running at perceived marathon effort. Got pretty close to the right pace in the end. It was miles 7 (6.54) and 8 (6.38) that did the damage climbing out of Dovedale.

Got into 5th early doors, caught 4th place on the downhill mile 2 and we ran together for a bit until I moved away on the climb in mile 5. 2nd and 3rd were in sight, but were pulling away. The winner was some guy from Blackburn who ran just over 70 minutes which is very impressive on that course.

Note: turns out the guy was Ben Fish.
C • Sub-2:40 pace 1
12 PM

Running 15:27 [2] 2.01 mi (7:42 / mi) +3m 7:40 / mi
ahr:120 max:129 shoes: Asics DS Trainer 19 (8.5)

Warm down.

Saturday Sep 13, 2014 #

8 AM

Running 23:25 intensity: (20:21 @2) + (2:37 @3) + (27 @4) 3.11 mi (7:31 / mi) +65m 7:04 / mi
ahr:118 max:152 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 16:59 intensity: (1:26 @2) + (3:33 @3) + (12:00 @4) 3.07 mi (5:31 / mi) +52m 5:15 / mi
ahr:145 max:154 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 6th place.

Finally made it under 17 minutes! Watch said 16.59.75 so I'll take that. Chasing after Andy Challenger really helped.

Running 33:43 [2] 4.35 mi (7:45 / mi) +94m 7:16 / mi
ahr:120 max:129 shoes: Asics DS Trainer 19 (8.5)

Home from parkrun.

Friday Sep 12, 2014 #

7 AM

Running 29:41 [2] 3.83 mi (7:45 / mi) +38m 7:31 / mi
ahr:106 max:123 shoes: New Balance 1080 (8) (9)

To Woodbourn Road.

Running 16:12 [2] 0.92 mi (17:36 / mi)
ahr:94 max:120 shoes: New Balance 1080 (8) (9)

Drills and strides.

Running 8:47 [2] 1.12 mi (7:50 / mi) +1m 7:49 / mi
ahr:108 max:119 shoes: New Balance 1080 (8) (9)

On to work.
5 PM

Running 34:29 intensity: (34:05 @2) + (24 @3) 4.63 mi (7:27 / mi) +117m 6:55 / mi
ahr:117 max:130 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and strength.

Thursday Sep 11, 2014 #

7 AM

Running 56:35 intensity: (41:39 @2) + (5:18 @3) + (9:38 @4) 8.05 mi (7:02 / mi) +41m 6:55 / mi
ahr:121 max:150 shoes: Asics DS Trainer 19 (8.5)

To Woodbourn Road and then a continuous 6 * 800m alternating between marathon pace (3.00) and half marathon pace (2.50). That was tougher than I thought it would be.
5 PM

Running 46:45 intensity: (41:08 @2) + (5:37 @3) 6.32 mi (7:24 / mi) +150m 6:53 / mi
ahr:120 max:133 shoes: Asics DS Trainer 19 (8.5)

Extended HFW.

Wednesday Sep 10, 2014 #

7 AM

Running 44:44 [2] 6.0 mi (7:27 / mi) +68m 7:12 / mi
ahr:111 max:126 shoes: New Balance 1080 (8) (9)

Extended IW.
5 PM

Running 33:39 intensity: (27:02 @2) + (6:37 @3) 4.65 mi (7:14 / mi) +108m 6:45 / mi
ahr:122 max:138 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching. Left hamstring tight after Sunday.

Tuesday Sep 9, 2014 #

7 AM

Running 40:58 [2] 5.5 mi (7:27 / mi) +123m 6:58 / mi
ahr:112 max:127 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Still tired legs.
6 PM

Running 52:36 intensity: (31:56 @2) + (5:07 @3) + (15:33 @4) 7.12 mi (7:23 / mi) +27m 7:18 / mi
ahr:123 max:153 shoes: Asics DS Trainer 19 (8.5)

Track. 400, 800, 1200, 1600, 1200, 800, 400 with 200m recovery. Given how my legs have felt since Sunday, I was expecting the worse, but was running nice and strongly tonight. Was also able to get my HR a bit higher.

1.17, 2.40, 4.01, 5.20, 4.00, 2.37, 1.10 (racing Doug)

Monday Sep 8, 2014 #

5 PM

Strength & conditioning 20:00 [3]

Core and stretching.
6 PM

Running 57:57 [2] 8.02 mi (7:14 / mi) +103m 6:57 / mi
ahr:116 max:125 shoes: New Balance 1080 (8) (9)

Recovery. That was a struggle, stomach still a bit dodgy from yesterday.

Sunday Sep 7, 2014 #

9 AM

Running 7:27 [2] 1.04 mi (7:11 / mi) +1m 7:10 / mi
ahr:110 max:122 shoes: Asics DS Trainer 19 (8.5)

Warm up.

Running 2:05:09 intensity: (6:03 @2) + (1:47:27 @3) + (11:39 @4) 20.0 mi (6:15 / mi) +255m 6:01 / mi
ahr:138 max:149 shoes: Asics DS Trainer 19 (8.5)

South Cheshire 20, =6th place.

Initial race plan was 10 miles @ 6.30, 5 miles @ 6.15 then 5 miles @ 6.00. As usual in a race situation, I went off too fast but it felt nice and comfortable. Was running at 6.25 pace and got caught by a guy from Bedford at around 8 miles. We started chatting and running together. Pushing up the three steepish hills at 9, 10 and 11 miles helped us catch and pass a couple of runners. We were gradually speeding up without noticing it, and quickly caught and passed another runner at 17 miles. Made the call at 19 miles to cross the line together.

Tiring by the end, but not slowing, could have kept going a bit further. Good confidence booster, still work to be done, but seem to be heading in the right direction.

1st 10 miles: 64.10 (6.25)
2nd 10 miles: 60.59 (6.06)

1st 5 miles: 32.04 (6.25)
2nd 5 miles: 32.06 (6.25)
3rd 5 miles: 30.51 (6.10)
4th 5 miles: 30.09 (6.02)
11 AM

Running 11:07 intensity: (9:18 @2) + (1:49 @3) 1.46 mi (7:36 / mi) +1m 7:35 / mi
ahr:126 max:133 shoes: Asics DS Trainer 19 (8.5)

Warm down.

Saturday Sep 6, 2014 #

8 AM

Running 23:24 [2] 3.12 mi (7:30 / mi) +71m 7:01 / mi
ahr:112 max:124 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:17 intensity: (43 @2) + (47 @3) + (15:47 @4) 3.06 mi (5:39 / mi) +53m 5:22 / mi
ahr:147 max:152 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 3rd place.

Heavens opened just as we started and it chucked it down for the whole race. Felt like I was pushing hard and going well so a little disappointed to be slower than last week. Conditions probably didn't help.

Running 33:44 [2] 4.42 mi (7:38 / mi) +92m 7:10 / mi
ahr:120 max:129 shoes: Asics DS Trainer 19 (8.5)

Home from parkrun.

Friday Sep 5, 2014 #

7 AM

Running 49:29 intensity: (49:24 @2) + (5 @3) 6.64 mi (7:27 / mi) +149m 6:58 / mi
ahr:113 max:133 shoes: New Balance 1080 (8) (9)

Parks.

Thursday Sep 4, 2014 #

7 AM

Running 40:05 intensity: (39:25 @2) + (40 @3) 5.53 mi (7:15 / mi) +125m 6:46 / mi
ahr:115 max:130 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
6 PM

Running 36:01 intensity: (26:19 @2) + (6:14 @3) + (3:28 @4) 5.01 mi (7:11 / mi) +139m 6:37 / mi
ahr:124 max:150 shoes: Asics DS Trainer 19 (8.5)

Not feeling the running love at all this evening, but dragged myself for a run round the block with a few hill efforts thrown in. Those helped wake me up.

Wednesday Sep 3, 2014 #

7 AM

Running 28:49 [2] 3.88 mi (7:25 / mi) +28m 7:16 / mi
ahr:109 max:126 shoes: New Balance 1080 (8) (9)

Home to Woodbourn Road.

Running 19:56 intensity: (19:47 @2) + (9 @3) 1.65 mi (12:05 / mi) +3m 12:01 / mi
ahr:100 max:130 shoes: New Balance 1080 (8) (9)

Drills & strides.

Running 8:07 [2] 1.07 mi (7:34 / mi) +1m 7:33 / mi
ahr:110 max:118 shoes: New Balance 1080 (8) (9)

To work.
5 PM

Running 53:33 intensity: (45:53 @2) + (7:40 @3) 7.41 mi (7:14 / mi) +132m 6:51 / mi
ahr:120 max:143 shoes: New Balance 1080 (8) (9)

Extended HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Sep 2, 2014 #

7 AM

Running 39:56 intensity: (38:19 @2) + (1:28 @3) + (9 @4) 5.52 mi (7:14 / mi) +122m 6:46 / mi
ahr:116 max:145 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
6 PM

Running 47:58 intensity: (23:53 @2) + (7:43 @3) + (16:22 @4) 7.11 mi (6:45 / mi) +17m 6:42 / mi
ahr:130 max:152 shoes: Asics DS Trainer 19 (8.5)

Track. 6 * 1200m with 200m recovery. On my own tonight. Kept them nice and consistent, but would of course liked to have been a bit quicker.

3.59, 3.59, 3.59, 4.00, 4.00, 3.59.

After really struggling on the fourth rep I thought the times were going to drop off, but hung in well.

Monday Sep 1, 2014 #

7 AM

Running 33:48 [2] 4.64 mi (7:17 / mi) +15m 7:13 / mi
ahr:108 max:124 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 33:42 intensity: (29:18 @2) + (4:24 @3) 4.63 mi (7:17 / mi) +117m 6:45 / mi
ahr:119 max:138 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

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