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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running36 36:18:38 285.13(7:38) 458.87(4:45) 5861
  Strength & conditioning9 4:15:00
  Total44 40:33:38 285.13 458.87 5861

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Sunday Nov 30, 2014 #

9 AM

Running 2:57:33 intensity: (24:06 @2) + (2:31:39 @3) + (1:48 @4) 18.25 mi (9:44 / mi) +705m 8:41 / mi
ahr:135 max:146 shoes: Salomon Fellraiser (9)

Peak Raid 3, Race 3. 3rd place. 450 points out of 500.

3 hour score event starting from the Totley AC club hut. Went out with the intention of getting all the controls and committed to a clockwise loop, knowing I could miss out some checkpoints in Blacka at the end.

A bit more terrain running than I was expecting, which doesn't really play to my strengths at the moment but I was moving reasonably well. After 90 minutes I was still pretty confident of getting the full set, but then I passed Mark and Alex going the opposite way and they'd been running 90 minutes when I'd been running over 100 minutes. Based on where I was, I knew it was going to be tight.

I then lost a bit more time getting across Burbage, and had to miss two controls in Blacka and get a bit of a shift on down the last hill to make it back in time.

Neil got 475 points going the other way and missing out one control, and Richard Robinson very impressively got the full house.

Enjoyed it, something a bit different. Only negative is that I went over on my right ankle three times and it's now a bit tender.

Saturday Nov 29, 2014 #

8 AM

Running 24:28 intensity: (11:55 @2) + (8:25 @3) + (57 @4) + (3:11 @5) 3.0 mi (8:09 / mi) +145m 7:05 / mi
ahr:132 max:167 shoes: Asics DS Trainer 19 (8.5)

Up the hill to Graves parkrun. Felt awful. Another damp, grey, misty morning.

Running 18:01 intensity: (2:05 @2) + (1:06 @3) + (12:23 @4) + (2:27 @5) 3.12 mi (5:46 / mi) +53m 5:29 / mi
ahr:149 max:159 shoes: Asics DS Trainer 19 (8.5)

Graves parkrun, 2nd place.

The main aim for today was to make sure I beat Paul, but given how I felt on the run to the race, and actually how I've been feeling all week, I was pleasantly surprised with how I ran.

Group of four of us together out the start including some guy whose watch was beeping every 10 seconds to tell him he was running faster than 3.30/km. Why would you programme your watch to do that? Needed to get away from that as it was annoying me too much so kicked on with another guy. We ran shoulder to shoulder for the whole race until he smoked me on the sprint finish.

That's 10 seconds off my best time at Graves Park, and given the conditions, I'll take that. That's the highest I've got my HR in a long time. Great to see Paul racing again.

Running 21:18 intensity: (13:04 @2) + (8:14 @3) 2.94 mi (7:14 / mi) +42m 6:56 / mi
ahr:126 max:136 shoes: Asics DS Trainer 19 (8.5)

Run home.

Friday Nov 28, 2014 #

6 AM

Running 40:51 intensity: (25:16 @2) + (11:32 @3) + (49 @4) + (3:14 @5) 5.54 mi (7:22 / mi) +131m 6:52 / mi
ahr:128 max:172 shoes: New Balance 1080 (8) (9)

Out the house at 6.30 as it was going to be the only chance I had to run due to a busy day. Just the Abbey Lane loop.

Thursday Nov 27, 2014 #

7 AM

Running 1:18:43 intensity: (25:56 @2) + (52:47 @3) 10.86 mi (7:15 / mi) +283m 6:42 / mi
ahr:130 max:143 shoes: New Balance 1080 (8) (9)

Met Paul at Hunters Bar and then we ran the new route of the Sheffield Half Marathon. It's quite a tough course, which would normally give a lovely view over Sheffield, but this morning it was very misty and we could hardly see each other at Ringinglow. I didn't realise Paul was running at a tempo type pace so I wondered why it was feeling hard on the climb up Eccy Road, and I didn't want to ask him to slow down as I was feeling rubbish. Interestingly not having run for three days made me more tired. Got into it after a while and enjoyed it.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Nov 26, 2014 #

Note
(rest day)

Another one. Another long day at work, plus my motivation is at a particularly low ebb. Good job I've got a run with Paul arranged tomorrow morning to get me out.

Tuesday Nov 25, 2014 #

Note
(rest day)

Unplanned. Big deadline at work, didn't get away until late. Also decided not to worry about training between now and the New Year and just do what I fancy.

Monday Nov 24, 2014 #

Note
(rest day)

Planned.

Sunday Nov 23, 2014 #

8 AM

Running 1:58:18 intensity: (1:57:50 @2) + (28 @3) 15.2 mi (7:47 / mi) +305m 7:20 / mi
ahr:113 max:132 shoes: Scott Trabuco (9)

Mensal Trail with Paul and Craig. Nice and gentle leg stretch and a good chat, very enjoyable. Started off wet but stopped raining pretty quickly and it was a lovely still morning for a run. Some dodgy watch distance measuring going on - on Paul's watch his fastest mile was 3.18.
C • Attercliffe loop 3

Saturday Nov 22, 2014 #

7 AM

Running 40:00 intensity: (25:13 @2) + (9:05 @3) + (13 @4) + (5:29 @5) 5.52 mi (7:15 / mi) +126m 6:46 / mi
ahr:128 max:172 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.

Friday Nov 21, 2014 #

7 AM

Running 57:52 intensity: (52:42 @2) + (1:05 @3) + (1:11 @4) + (2:54 @5) 7.32 mi (7:54 / mi) +182m 7:20 / mi
ahr:119 max:180 shoes: Scott Trabuco (9)

Parks with Paul. Nice and steady.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Nov 20, 2014 #

7 AM

Running 52:20 intensity: (37:53 @2) + (12:17 @3) + (2:10 @4) 7.41 mi (7:04 / mi) +103m 6:46 / mi
ahr:122 max:146 shoes: Asics DS Trainer 19 (8.5)

Millhouses tempo loop. Just felt like I was having to fight all the way round today.

20/11 18.29 AHR 138
13/11 18.22 AHR 143
06/11 18.33 AHR 145
29/10 18.29 AHR 144
23/10 18.33 AHR 147

But given the time, and the fact my heart rate was much lower than in previous weeks, there are some positives to take.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Nov 19, 2014 #

7 AM

Running 51:27 [2] 6.61 mi (7:47 / mi) +149m 7:17 / mi
ahr:114 max:127 shoes: Scott Trabuco (9)

Tired plod up the parks. Tight hamstrings from last night.
6 PM

Running 48:22 intensity: (40:44 @2) + (9 @3) + (25 @4) + (7:04 @5) 6.54 mi (7:24 / mi) +130m 6:58 / mi
ahr:125 max:181 shoes: New Balance 1080 (8) (9)

Out to Mum and Dad's and back. Moving well tonight.

Tuesday Nov 18, 2014 #

7 AM

Running 41:28 intensity: (40:50 @2) + (38 @3) 5.5 mi (7:33 / mi) +123m 7:03 / mi
ahr:115 max:134 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
5 PM

Running 59:48 intensity: (31:57 @2) + (11:51 @3) + (13:24 @4) + (2:36 @5) 7.12 mi (8:24 / mi) +19m 8:20 / mi
ahr:129 max:170 shoes: Asics DS Trainer 19 (8.5)

Track. 15 * 400m paired up with Craig. I really have no speed at all, so this type of session will be good for me. Averaged 75 seconds for the reps, pretty consistent throughout. Craig was a few seconds quicker.

Monday Nov 17, 2014 #

7 AM

Running 35:23 [2] 4.64 mi (7:37 / mi) +26m 7:29 / mi
ahr:107 max:125 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 35:09 intensity: (32:15 @2) + (2:54 @3) 4.61 mi (7:38 / mi) +117m 7:04 / mi
ahr:118 max:133 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Sunday Nov 16, 2014 #

8 AM

Running 2:32:14 intensity: (2:11:11 @2) + (21:03 @3) 17.8 mi (8:33 / mi) +596m 7:45 / mi
ahr:120 max:140 shoes: Salomon Fellraiser (9)

Met Tom Beautyman at Forge Dam for a long run. Carried on up Porter Clough, Stanedge Pole, along the edge, Higgor Tor, Carl Wark, Packhorse Bridge, Roman Road back to Ringinglow and back down the parks. Still feeling strong when Tom and I parted ways at Forge Dam, but tired a bit on the last section on my own.

Saturday Nov 15, 2014 #

8 AM

Running 23:03 intensity: (20:23 @2) + (2:11 @3) + (27 @4) + (2 @5) 3.08 mi (7:29 / mi) +65m 7:01 / mi
ahr:117 max:156 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.
C • hi 1

Running 17:16 intensity: (2:08 @2) + (2:07 @3) + (13:01 @4) 3.06 mi (5:38 / mi) +53m 5:21 / mi
ahr:145 max:151 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 2nd place.

Another small week on week improvement. Couldn't hold onto Tom when he came past at the top of Rustlings Road - can't get my little legs moving quickly enough at the minute!

Running 33:31 intensity: (32:15 @2) + (1:16 @3) 4.32 mi (7:46 / mi) +111m 7:11 / mi
ahr:122 max:133 shoes: Asics DS Trainer 19 (8.5)

Home from parkrun.

Friday Nov 14, 2014 #

7 AM

Running 45:05 intensity: (44:33 @2) + (32 @3) 6.0 mi (7:31 / mi) +55m 7:18 / mi
ahr:114 max:131 shoes: New Balance 1080 (8) (9)

Extended IW.
5 PM

Running 35:14 intensity: (34:03 @2) + (1:11 @3) 4.62 mi (7:37 / mi) +107m 7:07 / mi
ahr:118 max:133 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Thursday Nov 13, 2014 #

7 AM

Running 51:26 intensity: (32:50 @2) + (11:25 @3) + (7:11 @4) 7.42 mi (6:56 / mi) +102m 6:39 / mi
ahr:126 max:148 shoes: Asics DS Trainer 19 (8.5)

Mill houses tempo. On my own this week, no Paul unfortunately. Started well, lost concentration in the middle, finished well.

13/11 18.22 AHR 143
06/11 18.33 AHR 145
29/10 18.29 AHR 144
23/10 18.33 AHR 147

Nice to see the AHR lower for a slightly quicker time.

Wednesday Nov 12, 2014 #

7 AM

Running 56:55 intensity: (49:35 @2) + (2:59 @3) + (10 @4) + (4:11 @5) 7.25 mi (7:51 / mi) +194m 7:15 / mi
ahr:123 max:182 shoes: Scott Trabuco (9)

Parks. Left hamstring a bit tight from track last night. Wet but warm, overdressed again. Tried out the shoes I won at the half marathon a month or so ago, pretty good.
7 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Nov 11, 2014 #

7 AM

Running 41:10 intensity: (33:01 @2) + (1:54 @3) + (27 @4) + (5:48 @5) 5.53 mi (7:26 / mi) +123m 6:58 / mi
ahr:126 max:176 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
5 PM

Running 45:31 intensity: (25:48 @2) + (3:57 @3) + (15:46 @4) 6.37 mi (7:09 / mi) +19m 7:05 / mi
ahr:127 max:153 shoes: Asics DS Trainer 19 (8.5)

Track. Long reps off 1 minute recovery from when Andy Heyes finished his mile rep (he was running them in 4.35). I ended up doing 1200s as any further and I wouldn't have been able to get back to the start with any kind of rest. As it happened, people were scattered all over the track anyway. Chasing after Craig who was running strongly. Nice and consistent in pretty horrible conditions.

3.59, 3.58, 3.57, 3.57,3.58

Plus from work to track and back to work.

Monday Nov 10, 2014 #

7 AM

Running 34:29 [2] 4.58 mi (7:31 / mi) +15m 7:27 / mi
ahr:107 max:124 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 35:30 intensity: (35:17 @2) + (13 @3) 4.63 mi (7:40 / mi) +117m 7:07 / mi
ahr:117 max:130 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Nov 9, 2014 #

8 AM

Running 2:01:58 intensity: (1:36:11 @2) + (25:47 @3) 15.26 mi (8:00 / mi) +593m 7:08 / mi
ahr:122 max:144 shoes: Salomon Fellraiser (9)

Round Sheffield route with Rich. Cracking morning for it with great views across the city. I was really labouring up the hills and watching Rich disappear into the distance.

Saturday Nov 8, 2014 #

8 AM

Running 23:30 [3] 3.14 mi (7:29 / mi)
shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:19 [3] 3.08 mi (5:37 / mi)
shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 10th place.

Running 33:20 [3] 4.31 mi (7:44 / mi)
shoes: Asics DS Trainer 19 (8.5)

Warm down with Ben. Pretty sure my Garmin 610 is on it's last legs. Starting and stopping randomly, freezing the odd night at 23:59:59, and now it won't download through Garmin Ant agent, although that has tied in with upgrading my Mac OS.
C • Garmin 2
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Friday Nov 7, 2014 #

7 AM

Running 36:31 intensity: (35:30 @2) + (1:01 @3) 4.87 mi (7:30 / mi) +28m 7:22 / mi
ahr:116 max:131 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 35:50 [3] 4.6 mi (7:47 / mi)
shoes: New Balance 1080 (8) (9)

HFW.

Thursday Nov 6, 2014 #

7 AM

Running 51:23 intensity: (27:38 @2) + (10:49 @3) + (12:56 @4) 7.4 mi (6:57 / mi) +101m 6:40 / mi
ahr:128 max:150 shoes: Asics DS Trainer 19 (8.5)

Millhouses tempo with Paul. Cold but still morning, not running that great, maybe a bit tired from track on Tuesday.

06/11 18.33 AHR 145
29/10 18.29 AHR 144
23/10 18.33 AHR 147

Wednesday Nov 5, 2014 #

7 AM

Running 45:04 intensity: (38:23 @2) + (6:41 @3) 6.0 mi (7:30 / mi) +59m 7:17 / mi
ahr:120 max:136 shoes: New Balance 1080 (8) (9)

Extended IW.
6 PM

Running 35:22 intensity: (29:45 @2) + (5:37 @3) 4.62 mi (7:39 / mi) +108m 7:08 / mi
ahr:122 max:137 shoes: New Balance 1080 (8) (9)

HFW.

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Nov 4, 2014 #

5 PM

Running 52:19 intensity: (29:27 @2) + (8:31 @3) + (14:21 @4) 7.55 mi (6:56 / mi) +30m 6:51 / mi
ahr:129 max:153 shoes: Asics DS Trainer 19 (8.5)

Track. 10 * 2 minutes off 1 minute recovery. Wasn't sure how it would go, but seemed to be running OK. There was a massive group which I was doing my best to hang onto the back of.

Monday Nov 3, 2014 #

7 AM

Running 34:29 [2] 4.58 mi (7:31 / mi) +17m 7:26 / mi
ahr:111 max:128 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 34:40 intensity: (30:23 @2) + (4:17 @3) 4.61 mi (7:31 / mi) +123m 6:57 / mi
ahr:121 max:136 shoes: New Balance 1080 (8) (9)

HFW.

Sunday Nov 2, 2014 #

9 AM

Running 1:52:00 intensity: (55:59 @2) + (55:25 @3) + (36 @4) 16.1 mi (6:57 / mi) +384m 6:29 / mi
ahr:129 max:147 shoes: New Balance 1080 (8) (9)

Great group run from Fairholmes with Dave A, Ben, Zak, Phil, Dean and Matt. Large loop then small loop. No significant after effects of beer and curry last night which was a relief.

Saturday Nov 1, 2014 #

8 AM

Running 20:51 [2] 2.79 mi (7:28 / mi) +67m 6:57 / mi
ahr:117 max:129 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:34 intensity: (1:18 @2) + (1:52 @3) + (14:24 @4) 3.08 mi (5:42 / mi) +47m 5:27 / mi
ahr:147 max:154 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 7th place

A small improvement on last week. A few beers last night didn't help my sharpness but went OK.

Running 34:03 intensity: (20:14 @2) + (13:49 @3) 4.28 mi (7:57 / mi) +108m 7:22 / mi
ahr:126 max:140 shoes: Asics DS Trainer 19 (8.5)

Warm down with Phil and Craig.

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