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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running39 34:45:42 261.32(7:59) 420.55(4:58) 6593
  Strength & conditioning15 8:30:02 8
  Total53 43:15:44 261.32 420.55 6601

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Monday Nov 30, 2015 #

6 AM

Running 5:48 intensity: (5:47 @1) + (1 @3) 0.68 mi (8:32 / mi) +14m 8:01 / mi
ahr:105 max:115 shoes: Asics DS Trainer 19 (8.5) (2)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 5:36 intensity: (1:30 @1) + (3:58 @2) + (8 @3) 0.68 mi (8:14 / mi) +40m 6:58 / mi
ahr:117 max:126 shoes: New Balance 1080 (11) (9)

Home from gym.

Sunday Nov 29, 2015 #

9 AM

Running 7:12 intensity: (5:36 @1) + (1:33 @2) + (3 @3) 0.81 mi (8:53 / mi) +12m 8:31 / mi
ahr:106 max:126 shoes: Adidas Adizero Boston 4M (9)

Warm up.

Running 37:13 intensity: (1:14 @1) + (25 @2) + (8:22 @3) + (25:08 @4) + (2:04 @5) 6.21 mi (6:00 / mi) +129m 5:38 / mi
ahr:144 max:154 shoes: Adidas Adizero Boston 4M (9)

Barnsley 10k - windy and wild.

Despite being a few seconds slower, I am much more pleased with how I ran compared to Abbey Dash. Wind behind us for the downs, and in our face for the big hill from miles 4 to 5, and the kick at the end. That shows in the mile splits. Wasn't too much rain, but the wind was strong. Still struggling to keep the HR high.

Running 10:49 intensity: (1:15 @1) + (8:00 @2) + (1:34 @3) 1.3 mi (8:19 / mi) +25m 7:51 / mi
ahr:121 max:129 shoes: Adidas Adizero Boston 4M (9)

Warm down.

Saturday Nov 28, 2015 #

7 AM

Running 1:13:56 intensity: (14:16 @1) + (31:31 @2) + (16:25 @3) + (6:11 @4) + (5:33 @5) 9.05 mi (8:10 / mi) +196m 7:39 / mi
ahr:125 max:153 shoes: New Balance 1080 (11) (9)

Bingham Park intervals with Paul. 3 * up and 3 * down off 90 seconds recovery. Worked hard, but just can't turn my legs over fast enough on the downs. Trying (and mostly failing) to keep on Paul's coat tails.

Ups: 2.49, 2.44, 2.39
Downs: 2.29, 2.27, 2.27

Friday Nov 27, 2015 #

7 AM

Strength & conditioning 1:00:00 [3]
shoes: Asics DS Trainer 19 (8.5) (2)

Gym session.
4 PM

Running 30:15 intensity: (1:31 @1) + (8:48 @2) + (19:56 @3) 4.0 mi (7:34 / mi)
ahr:127 max:136 shoes: New Balance 1080 (12) (9)

Recovery on treadmill.

Thursday Nov 26, 2015 #

7 AM

Running 1:41:08 intensity: (10:06 @1) + (19:20 @2) + (53:16 @3) + (18:26 @4) 14.02 mi (7:13 / mi) +442m 6:34 / mi
ahr:131 max:146 shoes: New Balance 1080 (11) (9)

Long run with Paul included 4 * 2 mile at tempo pace. Av. HR for these sections was 140, 139, 139 and 139 so managed to get a consistent effort level. Struggling to turn my legs over fast enough on the flats and downs to really get my HR up.

Wednesday Nov 25, 2015 #

4 PM

Running 59:14 intensity: (10:59 @1) + (39:19 @2) + (8:56 @3) 7.79 mi (7:36 / mi) +162m 7:08 / mi
ahr:120 max:131 shoes: New Balance 1080 (12) (9)

Abbeydale Road out and back and then up to the hospital.
8 PM

Running 13:10 intensity: (5:48 @1) + (5:55 @2) + (1:27 @3) 1.57 mi (8:23 / mi) +49m 7:39 / mi
ahr:114 max:131 shoes: New Balance 1080 (12) (9)

Home from the hospital.

Tuesday Nov 24, 2015 #

7 AM

Running 35:44 intensity: (3:09 @1) + (4:18 @2) + (20:30 @3) + (7:45 @4) + (2 @5) 5.09 mi (7:01 / mi) +60m 6:46 / mi
ahr:132 max:150 shoes: New Balance 1080 (11) (9)

Tempo loop. 19.44 with av HR of 141.
7 PM

Running 30:25 intensity: (7:13 @1) + (18:51 @2) + (4:21 @3) 3.88 mi (7:50 / mi) +103m 7:14 / mi
ahr:118 max:133 shoes: Asics DS Trainer 19 (8.5) (2)

Home from the hospital.

Monday Nov 23, 2015 #

12 PM

Strength & conditioning 1:00:00 [3]
shoes: Asics DS Trainer 19 (8.5) (2)

Gym session.

Sunday Nov 22, 2015 #

8 AM

Running 3:00:55 intensity: (4:54 @1) + (27:48 @2) + (2:13:13 @3) + (14:41 @4) + (19 @5) 19.14 mi (9:27 / mi) +784m 8:23 / mi
ahr:132 max:150 shoes: Salomon Fellraiser (9) (2)

Peak Raid 3 Event 3 - Grindleford.

Got all the controls this time, but were back just under 1 minute late which was a bit frustrating. Lost about 5 minutes looking for a control early on so without that would have made it easily. Ran really hard to try and get back in time but just missed it. But both of us running much stronger than three weeks ago.

Saturday Nov 21, 2015 #

8 AM

Running 1:25:51 intensity: (17:20 @1) + (15:32 @2) + (22:07 @3) + (24:06 @4) + (6:46 @5) 10.79 mi (7:57 / mi) +336m 7:15 / mi
ahr:131 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

3k threshold in Millhouses park, then 5 * Abbey Lane hills, then another 3k threshold in Millhouses park. Luckily it wasn't too icy. Good session.

Friday Nov 20, 2015 #

6 AM

Running 5:57 [1] 0.67 mi (8:53 / mi) +18m 8:12 / mi
ahr:105 max:114 shoes: Asics DS Trainer 19 (8.5) (2)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: Asics DS Trainer 19 (8.5) (2)

Gym session.
8 AM

Running 34:35 intensity: (3:04 @1) + (10:33 @2) + (20:58 @3) 4.37 mi (7:55 / mi) +111m 7:20 / mi
ahr:126 max:136 shoes: Asics DS Trainer 19 (8.5) (2)

Extended run home.

Thursday Nov 19, 2015 #

7 AM

Running 1:46:58 intensity: (5:40 @1) + (24:48 @2) + (51:55 @3) + (24:35 @4) 14.01 mi (7:38 / mi) +431m 6:58 / mi
ahr:132 max:149 shoes: New Balance 1080 (11) (9)

Long run with Paul including a 5 mile uphill tempo / threshold section. Average HR for that section was 142, 2 bp higher than last week. It was also 1 minute slower, but given it felt like we were running into a gale, that's not too bad.

Wednesday Nov 18, 2015 #

12 PM

Running 49:00 intensity: (5:13 @1) + (12:59 @2) + (30:48 @3) 6.49 mi (7:33 / mi) +144m 7:04 / mi
ahr:126 max:138 shoes: Salomon Fellraiser (9) (2)

Splash up and down the parks.
5 PM

Running 33:27 intensity: (8:41 @1) + (6:07 @2) + (11:20 @3) + (6:13 @4) + (1:06 @5) 4.5 mi (7:26 / mi)
ahr:127 max:150 shoes: Adidas Adizero Boston 4M (9)

Treadmill acceleration. 0.5% gradient, started at 10km/h and increased by 1km/h every four minutes. Got up to 17km/h.
6 PM

Strength & conditioning 20:00 [3]

Stretching.

Tuesday Nov 17, 2015 #

5 PM

Running 29:21 intensity: (39 @1) + (3:04 @2) + (25:38 @3) 4.09 mi (7:11 / mi) +67m 6:50 / mi
ahr:132 max:141 shoes: New Balance 1080 (11) (9)

Time poor two laps of Hazlewood Castle.

Monday Nov 16, 2015 #

6 AM

Running 6:01 [1] 0.65 mi (9:13 / mi) +12m 8:44 / mi
ahr:101 max:110

Running 30:34 intensity: (17:33 @1) + (11:56 @2) + (1:05 @3) 3.9 mi (7:50 / mi) +58m 7:29 / mi
ahr:112 max:127

5 PM

Running 35:57 intensity: (4:01 @1) + (15:23 @2) + (16:33 @3) 4.61 mi (7:48 / mi) +154m 7:04 / mi
ahr:124 max:139

6 PM

Strength & conditioning 20:00 [3]

Yoga with Emma.

Sunday Nov 15, 2015 #

9 AM

Running 8:24 intensity: (2:42 @1) + (5:19 @2) + (23 @3) 1.15 mi (7:18 / mi) +21m 6:55 / mi
ahr:116 max:125 shoes: Adidas Adizero Boston 4M (9)

Run from car to start.

Running 36:50 intensity: (20 @1) + (19 @2) + (9:32 @3) + (17:18 @4) + (9:21 @5) 6.26 mi (5:53 / mi) +43m 5:46 / mi
ahr:147 max:154 shoes: Adidas Adizero Boston 4M (9)

Leeds Abbey Splash 10k.

So while the time wasn't a surprise (I was hoping to get under 37) it does show me how much work I've got to do. Couldn't get my HR up today, an average of 147 for 10k where I felt I was pushing as hard as I could isn't very high. I need to figure out what the limiting factor is. The weather wasn't as bad as forecast, and I didn't really notice the wind. Slowest recorded 10k.

Running 7:42 intensity: (32 @1) + (4:39 @2) + (2:31 @3) 1.02 mi (7:33 / mi)
ahr:123 max:130 shoes: Adidas Adizero Boston 4M (9)

Back to car.

Saturday Nov 14, 2015 #

8 AM

Running 23:52 intensity: (2:42 @1) + (18:13 @2) + (2:57 @3) 3.01 mi (7:56 / mi) +64m 7:26 / mi
ahr:120 max:131 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 18:15 intensity: (19 @1) + (12 @2) + (2:53 @3) + (8:33 @4) + (6:18 @5) 3.03 mi (6:01 / mi) +51m 5:44 / mi
ahr:146 max:158 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 13th place.

Ran at threshold pace, average HR in the middle of zone 4. Had a bit of a sprint finish.

Running 15:34 intensity: (30 @1) + (1:11 @2) + (13:53 @3) 1.95 mi (7:59 / mi) +51m 7:23 / mi
ahr:129 max:137 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.
3 PM

Strength & conditioning 15:00 [3]

Stretching.

Friday Nov 13, 2015 #

7 AM

Running 47:33 intensity: (4:56 @1) + (35:30 @2) + (7:07 @3) 6.2 mi (7:40 / mi) +102m 7:18 / mi
ahr:121 max:132 shoes: New Balance 1080 (11) (9)

Abbeydale Road out and back.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Nov 12, 2015 #

8 AM

Running 1:45:07 intensity: (6:21 @1) + (42:00 @2) + (39:54 @3) + (16:52 @4) 14.01 mi (7:30 / mi) +446m 6:50 / mi
ahr:129 max:147 shoes: New Balance 1080 (11) (9)

Long run with Paul including a 5 mile uphill tempo / threshold section. HR on the border between zones 3 and 4. Good fun, nice morning, moving OK.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Nov 11, 2015 #

8 AM

Running 1:11:25 intensity: (4:38 @1) + (20:46 @2) + (46:01 @3) 9.42 mi (7:35 / mi) +221m 7:04 / mi
ahr:127 max:140 shoes: New Balance 1080 (11) (9)

Dropped car off at garage in Chesterfield and ran home. Left hamstring a bit tight after track.
12 PM

Running 15:12 intensity: (43 @1) + (7:37 @2) + (6:52 @3) 2.12 mi (7:10 / mi) +18m 6:59 / mi
ahr:124 max:133 shoes: New Balance 1080 (11) (9)

Home to Sheffield station.

Running 12:08 intensity: (1:01 @1) + (2:42 @2) + (8:25 @3) 1.62 mi (7:29 / mi) +11m 7:21 / mi
ahr:126 max:134 shoes: New Balance 1080 (11) (9)

Chesvegas station to garage.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Nov 10, 2015 #

7 AM

Running 32:36 intensity: (6:19 @1) + (20:33 @2) + (5:44 @3) 4.05 mi (8:03 / mi) +83m 7:34 / mi
ahr:119 max:132 shoes: New Balance 1080 (11) (9)

Parks easy.
5 PM

Running 57:48 intensity: (13:24 @1) + (16:01 @2) + (10:54 @3) + (3:29 @4) + (14:00 @5) 7.33 mi (7:53 / mi) +31m 7:47 / mi
ahr:127 max:156 shoes: Adidas Adizero Boston 4M (9)

Track. 5*1200m off 6 minutes.

4.02
4.01
4.01
4.02
4.01

Similar times to two weeks ago, but HR lower and felt more in control, as well as running more smoothly.

Monday Nov 9, 2015 #

7 AM

Running 1:01:47 intensity: (5:49 @1) + (18:50 @2) + (37:08 @3) 8.01 mi (7:43 / mi) +141m 7:19 / mi
ahr:126 max:140 shoes: New Balance 1080 (11) (9)

IW, partly with Mike Tanner.

Sunday Nov 8, 2015 #

9 AM

Running 46:14 intensity: (3:29 @1) + (4:25 @2) + (37:13 @3) + (1:07 @4) 6.07 mi (7:37 / mi) +146m 7:05 / mi
ahr:130 max:143 shoes: New Balance 1080 (11) (9)

Parks. Feeling better. Wet and muddy.

Saturday Nov 7, 2015 #

Note
(rest day)

Let's try and shift this cold.

Friday Nov 6, 2015 #

7 AM

Running 46:11 intensity: (6:14 @1) + (19:23 @2) + (20:34 @3) 5.91 mi (7:49 / mi) +93m 7:27 / mi
ahr:124 max:140 shoes: New Balance 1080 (11) (9)

IW. Bleurgh.
6 PM

Strength & conditioning 30:00 [3]

Core and strength.

Thursday Nov 5, 2015 #

7 AM

Running 54:57 intensity: (8:53 @1) + (35:40 @2) + (10:24 @3) 7.01 mi (7:50 / mi) +120m 7:27 / mi
ahr:120 max:135 shoes: New Balance 1080 (11) (9)

IW. Still feeling a bit under the weather.
5 PM

Running 46:43 intensity: (1:56 @1) + (19:39 @2) + (25:08 @3) 5.86 mi (7:58 / mi) +168m 7:19 / mi
ahr:126 max:140 shoes: New Balance 1080 (11) (9)

HFW beat the bus.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Wednesday Nov 4, 2015 #

7 AM

Running 23:04 intensity: (17:58 @1) + (4:06 @2) + (1:00 @3) 2.88 mi (8:01 / mi) +29m 7:47 / mi
ahr:109 max:123

Strength & conditioning 30:02 [1] +8m
ahr:78 max:112

Running 15:46 intensity: (2:23 @1) + (6:04 @2) + (7:19 @3) 2.05 mi (7:41 / mi) +12m 7:33 / mi
ahr:122 max:135

5 PM

Running 35:56 intensity: (53 @1) + (8:55 @2) + (26:00 @3) + (8 @4) 4.71 mi (7:38 / mi) +156m 6:55 / mi
ahr:129 max:142

Tuesday Nov 3, 2015 #

7 AM

Running 32:34 intensity: (7:07 @1) + (20:42 @2) + (4:45 @3) 4.06 mi (8:01 / mi) +82m 7:33 / mi
ahr:118 max:131 shoes: New Balance 1080 (11) (9)

Parks. Feel like I might be getting a cold, or that I'm at the end of a cold I never had.
5 PM

Running 42:48 intensity: (5:27 @1) + (15:22 @2) + (21:59 @3) 5.42 mi (7:54 / mi) +161m 7:14 / mi
ahr:125 max:138 shoes: New Balance 1080 (11) (9)

Abbey Lane loop. Just not quite right. Missing track probably the right call.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Monday Nov 2, 2015 #

7 AM

Running 52:16 intensity: (12:38 @1) + (35:57 @2) + (3:41 @3) 6.51 mi (8:02 / mi) +152m 7:29 / mi
ahr:118 max:130 shoes: New Balance 1080 (11) (9)

Parks with Paul. Not feeling too bad after yesterday.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Sunday Nov 1, 2015 #

8 AM

Running 2:45:54 intensity: (1:41 @1) + (2:46 @2) + (1:13:52 @3) + (1:21:56 @4) + (5:39 @5) 13.36 mi (12:25 / mi) +847m 10:22 / mi
ahr:141 max:155 shoes: Salomon Fellraiser (9)

Peak Raid, race 2.

That was such good fun, but hard work. I was really struggling from 2hrs 15 onwards. 3 hour score event, 15 controls. We missed out three (thought it was only two but hadn't spotted number 5 annoyingly). We could have maybe got that one, but the other two were well out of reach of current fitness levels. Great day to be out on the hills. The views were amazing and it was so hot!

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