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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running46 33:31:40 278.67(7:13) 448.47(4:29) 4863
  Strength & conditioning22 15:35:00
  Total67 49:06:40 278.67 448.47 4863

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Saturday Apr 30, 2016 #

8 AM

Running 21:36 intensity: (3:05 @1) + (9:44 @2) + (8:47 @3) 2.85 mi (7:35 / mi) +65m 7:05 / mi
ahr:123 max:134 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 17:45 intensity: (22 @1) + (7 @2) + (2:49 @3) + (7:42 @4) + (6:45 @5) 3.0 mi (5:55 / mi) +60m 5:34 / mi
ahr:146 max:154 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun.

Happy with the time on marathon legs. Working hard, faded on the second lap.

Running 21:47 intensity: (1:18 @1) + (4:44 @2) + (15:45 @3) 2.88 mi (7:34 / mi) +66m 7:04 / mi
ahr:128 max:137 shoes: Adidas Adizero Boost (9)

Warm down with Steve.
12 PM

Strength & conditioning 30:00 [3]

Stretching.

Friday Apr 29, 2016 #

7 AM

Running 33:14 intensity: (8:06 @1) + (15:55 @2) + (9:13 @3) 4.63 mi (7:11 / mi) +63m 6:53 / mi
ahr:119 max:134 shoes: New Balance 1080 (12) (9)

Risky IW after a Balti King curry last night.
5 PM

Running 34:02 intensity: (1:14 @1) + (10:06 @2) + (21:43 @3) + (59 @4) 4.6 mi (7:24 / mi) +160m 6:41 / mi
ahr:129 max:144 shoes: New Balance 1080 (12) (9)

HFW.

Thursday Apr 28, 2016 #

6 AM

Running 29:26 intensity: (9:56 @1) + (11:30 @2) + (8:00 @3) 3.91 mi (7:32 / mi) +74m 7:06 / mi
ahr:118 max:135 shoes: New Balance 1080 (12) (9)

Home to track.

Running 19:57 intensity: (6:19 @1) + (2:36 @2) + (6:49 @3) + (3:26 @4) + (47 @5) 1.69 mi (11:48 / mi) +7m 11:39 / mi
ahr:126 max:151 shoes: Track spikes

10 * 200m off 75 seconds. All in around 33 seconds. That was a shock to the system.

Running 8:03 intensity: (1:25 @1) + (3:23 @2) + (3:15 @3) 1.06 mi (7:36 / mi) +6m 7:28 / mi
ahr:121 max:132 shoes: New Balance 1080 (12) (9)

Track to work.
5 PM

Running 34:54 [3] 4.57 mi (7:38 / mi) +166m 6:52 / mi
shoes: New Balance 1080 (12) (9)

HFW.

Wednesday Apr 27, 2016 #

7 AM

Running 33:46 intensity: (12:48 @1) + (12:39 @2) + (8:19 @3) 4.64 mi (7:17 / mi) +60m 7:00 / mi
ahr:117 max:133 shoes: New Balance 1080 (12) (9)

IW.
5 PM

Running 34:13 intensity: (2:53 @1) + (13:06 @2) + (16:28 @3) + (1:06 @4) + (40 @5) 4.61 mi (7:25 / mi) +156m 6:43 / mi
ahr:126 max:153 shoes: New Balance 1080 (12) (9)

HFW.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Apr 26, 2016 #

6 AM

Running 41:35 intensity: (6:20 @1) + (20:35 @2) + (14:40 @3) 5.46 mi (7:37 / mi) +163m 6:58 / mi
ahr:121 max:139 shoes: New Balance 1080 (12) (9)

Abbey Lane loop.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Monday Apr 25, 2016 #

Note
(rest day)

My legs seem to have come off remarkably unscathed from yesterday. No muscle soreness or stiffness apart from the usual left hamstring. Doesn't actually feel like I've run a marathon. So I need to work out why that is, and why I wasn't able to go any quicker yesterday.
5 PM

Strength & conditioning 30:00 [3]

Stretching.

Sunday Apr 24, 2016 #

10 AM

Running 2:51:02 intensity: (1:25 @1) + (36 @2) + (1:32:54 @3) + (1:16:07 @4) 26.56 mi (6:26 / mi) +126m 6:21 / mi
ahr:140 max:148 shoes: Asics DS Trainer 19 (8.5) (2)

London Marathon.

That was a fair time given my lack of long runs. The first 16 miles were really comfortable, the next four less so, and the last six were tough as the wheels started to come off. Got my fuelling wrong yet again and threw up coming out of the tunnel at 24. Crowd gave me a good cheer though. Really need to sort that out, think caffeine gels are off limits from now on.

The plan was to run the race at a HR of between 139 and 143. That worked well until 22 and then it started to drop through 23, 24 and 25 before I managed to get it back up at the end. Maybe that's why my legs weren't sore at the end and I don't feel particularly tired today - I just didn't have the fitness to be able to push myself hard enough at the end.

Saturday Apr 23, 2016 #

8 AM

Running 5:51 intensity: (2:25 @1) + (2:18 @2) + (1:08 @3) 0.74 mi (7:54 / mi) +19m 7:19 / mi
ahr:114 max:131 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 19:14 intensity: (23 @1) + (9 @2) + (7:22 @3) + (10:26 @4) + (54 @5) 2.98 mi (6:27 / mi) +57m 6:06 / mi
ahr:142 max:150 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun at marathon HR.

Running 6:01 intensity: (26 @1) + (26 @2) + (5:09 @3) 0.8 mi (7:31 / mi) +27m 6:49 / mi
ahr:132 max:141 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Apr 22, 2016 #

6 AM

Running 4:56 intensity: (2:10 @1) + (2:20 @2) + (26 @3) 0.66 mi (7:29 / mi) +13m 7:02 / mi
ahr:111 max:123 shoes: New Balance 1080 (12) (9)

Home to massage.
8 AM

Running 46:00 intensity: (4:18 @1) + (21:39 @2) + (20:03 @3) 6.12 mi (7:31 / mi) +140m 7:01 / mi
ahr:122 max:140 shoes: New Balance 1080 (12) (9)

Forge Dam with Paul.

Thursday Apr 21, 2016 #

Note
(rest day)

In London all day with work, but managed to pop out to the marathon expo and pick up my number.

Wednesday Apr 20, 2016 #

6 AM

Running 4:57 intensity: (1:55 @1) + (23 @2) + (39 @3) + (12 @4) + (1:48 @5) 0.65 mi (7:37 / mi) +13m 7:11 / mi
ahr:127 max:169 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session (upper body only).
8 AM

Running 34:39 intensity: (3:48 @1) + (11:37 @2) + (19:14 @3) 4.83 mi (7:10 / mi) +108m 6:43 / mi
ahr:125 max:138 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Apr 19, 2016 #

7 AM

Running 52:17 intensity: (7:18 @1) + (13:51 @2) + (24:41 @3) + (6:07 @4) + (20 @5) 7.32 mi (7:09 / mi) +108m 6:50 / mi
ahr:128 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

5k at marathon HR in Millhouses Park.

Monday Apr 18, 2016 #

6 AM

Running 5:09 intensity: (1:40 @1) + (16 @2) + (21 @3) + (10 @4) + (2:42 @5) 0.64 mi (8:03 / mi) +13m 7:35 / mi
ahr:130 max:171 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 25:43 intensity: (3:43 @1) + (12:06 @2) + (9:54 @3) 3.42 mi (7:31 / mi) +86m 6:58 / mi
ahr:123 max:134 shoes: New Balance 1080 (12) (9)

Home from gym.
5 PM

Running 33:53 intensity: (5:45 @1) + (19:08 @2) + (6:39 @3) + (22 @4) + (1:59 @5) 4.3 mi (7:53 / mi) +89m 7:24 / mi
ahr:121 max:160 shoes: New Balance 1080 (12) (9)

Parks with 6 * strides. Felt sluggish at the start, but better after the strides.
6 PM

Strength & conditioning 20:00 [3]

Stretching.

Sunday Apr 17, 2016 #

8 AM

Running 1:57:16 intensity: (2:22 @1) + (33:24 @2) + (1:19:20 @3) + (1:58 @4) + (12 @5) 16.17 mi (7:15 / mi) +475m 6:39 / mi
ahr:130 max:151 shoes: New Balance 1080 (12) (9)

Abbey Lane loop * 3. Easy time on feet and mental fortitude training.
10 AM

Strength & conditioning 20:00 [3]

Stretching.

Saturday Apr 16, 2016 #

12 PM

Running 21:36 intensity: (2:21 @1) + (6:26 @2) + (12:49 @3) 2.9 mi (7:27 / mi) +76m 6:53 / mi
ahr:125 max:139 shoes: Adidas Adizero Boost (9)

Warm up lap.

Running 18:10 intensity: (15 @1) + (7 @2) + (4:38 @3) + (4:20 @4) + (8:50 @5) 3.1 mi (5:52 / mi) +76m 5:27 / mi
ahr:148 max:154 shoes: Adidas Adizero Boost (9)

National 12 Stage Road Relays - Leg 4.

Got a call up to the team, and had a nice trip out to Sutton Park. Pushed myself hard, but disappointingly that didn't lead to a very good time. Good to get the HR up though.

Running 18:46 intensity: (4:18 @1) + (7:47 @2) + (6:41 @3) 2.31 mi (8:07 / mi) +52m 7:36 / mi
ahr:120 max:138 shoes: Adidas Adizero Boost (9)

Warm down lap.

Friday Apr 15, 2016 #

6 AM

Running 5:02 intensity: (2:11 @1) + (6 @2) + (13 @3) + (6 @4) + (2:26 @5) 0.67 mi (7:31 / mi) +13m 7:05 / mi
ahr:122 max:163 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 5:06 intensity: (23 @1) + (1:24 @2) + (3:19 @3) 0.66 mi (7:44 / mi) +24m 6:57 / mi
ahr:125 max:134 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Strength & conditioning 35:00 [3]

Stretching.

Thursday Apr 14, 2016 #

7 AM

Running 45:44 intensity: (6:15 @1) + (20:51 @2) + (18:27 @3) + (11 @4) 5.92 mi (7:44 / mi) +103m 7:20 / mi
ahr:124 max:144 shoes: New Balance 1080 (12) (9)

IW.

Strength & conditioning 20:00 [3]

Stretching.
6 PM

Running 34:06 intensity: (2:57 @1) + (13:41 @2) + (17:28 @3) 4.53 mi (7:32 / mi) +151m 6:49 / mi
ahr:125 max:139 shoes: New Balance 1080 (12) (9)

HFW.

Wednesday Apr 13, 2016 #

6 AM

Running 5:17 intensity: (47 @1) + (12 @2) + (29 @3) + (6 @4) + (3:43 @5) 0.65 mi (8:08 / mi) +13m 7:39 / mi
ahr:150 max:173 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 29:42 intensity: (3:31 @1) + (16:47 @2) + (9:24 @3) 3.98 mi (7:28 / mi) +45m 7:13 / mi
ahr:123 max:134 shoes: New Balance 1080 (12) (9)

Gym to work.
5 PM

Running 34:39 intensity: (4:02 @1) + (14:11 @2) + (16:26 @3) 4.58 mi (7:34 / mi) +153m 6:51 / mi
ahr:125 max:138 shoes: New Balance 1080 (12) (9)

HFW.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Apr 12, 2016 #

7 AM

Running 38:43 intensity: (6:12 @1) + (28:26 @2) + (4:05 @3) 5.03 mi (7:42 / mi) +16m 7:37 / mi
ahr:118 max:141 shoes: Adidas Adizero Boost (9)

Out and back along Leeds tow path.
5 PM

Running 55:35 intensity: (10:38 @1) + (13:27 @2) + (12:50 @3) + (13:41 @4) + (4:59 @5) 7.27 mi (7:39 / mi) +29m 7:33 / mi
ahr:129 max:153 shoes: Adidas Adizero Boost (9)

4 * 1 mile at around HM pace.

Monday Apr 11, 2016 #

6 AM

Running 1:00:46 intensity: (15:05 @1) + (33:12 @2) + (5:20 @3) + (1:00 @4) + (6:09 @5) 7.3 mi (8:19 / mi) +151m 7:49 / mi
ahr:123 max:166 shoes: New Balance 1080 (12) (9)

Forge Dam with Paul.

Sunday Apr 10, 2016 #

8 AM

Running 15:27 intensity: (2:55 @1) + (3:55 @2) + (1:42 @3) + (35 @4) + (6:20 @5) 2.09 mi (7:23 / mi) +25m 7:08 / mi
ahr:111 max:186 shoes: Asics DS Trainer 19 (8.5) (2)

Down to start of HM.

Running 1:21:52 intensity: (24 @1) + (13 @2) + (20:49 @3) + (59:10 @4) + (1:16 @5) 13.1 mi (6:15 / mi) +315m 5:49 / mi
ahr:144 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield half marathon, 44th place.

Similar plan to last weekend, but had to work pretty hard on the climb to Ringinglow. Certainly wasn't pushing as hard as last year on the way back down, but managed to catch up the time lost. Disappointing to be nearly 4 minutes slower than last year, but I'm certainly not as fit, and it was a much stronger field this year as well.

Mile / last year / this year

1. 5.40 / 5.40
2. 6.15 / 6.26
3. 7.09 / 7.25
4. 6.42 / 6.55
5. 6.56 / 7.12
6. 6.10 / 6.27
7. 5.21 / 5.43
8. 5.30 / 5.46
9. 5.48 / 6.20
10. 5.40 / 6.05
11. 5.17 / 5.40
12. 5.14 / 5.39
13. 5.41 / 5.59
F. 77.57 / 81.53

Running 18:12 intensity: (1:03 @1) + (5:28 @2) + (11:41 @3) 2.19 mi (8:19 / mi) +62m 7:38 / mi
ahr:121 max:137 shoes: Asics DS Trainer 19 (8.5) (2)

Home from HM.

Saturday Apr 9, 2016 #

8 AM

Running 27:43 intensity: (5:20 @1) + (10:32 @2) + (2:59 @3) + (2:16 @4) + (6:36 @5) 3.06 mi (9:04 / mi) +66m 8:30 / mi
ahr:128 max:172

9 AM

Running 26:24 intensity: (2:39 @1) + (9:37 @2) + (14:08 @3) 3.21 mi (8:13 / mi) +76m 7:40 / mi
ahr:126 max:136

Running 17:47 [3] 3.1 mi (5:44 / mi)
shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 6th place.
3 PM

Strength & conditioning 30:00 [3]

Stretching.

Friday Apr 8, 2016 #

6 AM

Running 5:09 intensity: (1:22 @1) + (38 @2) + (33 @3) + (15 @4) + (2:21 @5) 0.67 mi (7:41 / mi) +11m 7:20 / mi
ahr:132 max:165 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 36:43 intensity: (3:41 @1) + (17:39 @2) + (15:23 @3) 4.76 mi (7:43 / mi) +121m 7:09 / mi
ahr:124 max:134 shoes: New Balance 1080 (12) (9)

Home from gym.

Thursday Apr 7, 2016 #

6 AM

Running 2:05:48 intensity: (1:53 @1) + (18:10 @2) + (1:43:34 @3) + (42 @4) + (1:29 @5) 18.04 mi (6:58 / mi) +144m 6:48 / mi
ahr:131 max:156 shoes: New Balance 1080 (12) (9)

Early morning mileage. Did this on no breakfast and a gel after 12.5 miles. The first six miles felt nice and easy. When I turned at Meadowhall I hit the wind and realised why! Seemed to be running well again. But I'm nervous about what will happen after 20 miles at London as I just haven't done the properly long runs.

Running 5:13 intensity: (19 @1) + (13 @2) + (4:41 @3) 0.61 mi (8:33 / mi) +43m 7:02 / mi
ahr:132 max:138 shoes: New Balance 1080 (12) (9)

Back up the hill.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Wednesday Apr 6, 2016 #

7 AM

Running 45:28 intensity: (9:28 @1) + (25:30 @2) + (10:30 @3) 5.9 mi (7:42 / mi) +58m 7:29 / mi
ahr:117 max:134 shoes: New Balance 1080 (12) (9)

IW.
5 PM

Running 37:16 intensity: (6:02 @1) + (18:53 @2) + (12:21 @3) 4.72 mi (7:54 / mi) +124m 7:18 / mi
ahr:113 max:135 shoes: New Balance 1080 (12) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Stretching.

Tuesday Apr 5, 2016 #

6 AM

Running 31:59 intensity: (8:18 @1) + (19:35 @2) + (4:06 @3) 4.04 mi (7:55 / mi) +98m 7:22 / mi
ahr:116 max:132 shoes: New Balance 1080 (12) (9)

Parks easy.
5 PM

Running 2:18 intensity: (53 @1) + (1:21 @2) + (4 @3) 0.31 mi (7:25 / mi) +4m 7:10 / mi
ahr:110 max:121 shoes: Adidas Adizero Boost (9)

Warm up.

Running 59:56 intensity: (27 @1) + (20 @2) + (10:47 @3) + (47:34 @4) + (48 @5) 10.0 mi (6:00 / mi) +49m 5:54 / mi
ahr:144 max:151 shoes: Adidas Adizero Boost (9)

SRC tempo 10 miler. Felt the best I have running for quite a long time, managed to dig in and keep Joe Fowler in sight although he was slowly pulling away. Legs going well after Sunday, much quicker through 10 miles than I was then! Good confidence booster.
C • Solid run 1

Running 4:22 intensity: (47 @2) + (3:35 @3) 0.54 mi (8:05 / mi) +6m 7:49 / mi
ahr:131 max:135 shoes: Adidas Adizero Boost (9)

Warm down.

Monday Apr 4, 2016 #

6 AM

Running 5:16 intensity: (43 @1) + (12 @2) + (23 @3) + (11 @4) + (3:47 @5) 0.64 mi (8:14 / mi) +10m 7:51 / mi
ahr:146 max:169 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session.
8 AM

Running 26:32 intensity: (2:44 @1) + (6:09 @2) + (17:39 @3) 3.41 mi (7:47 / mi) +80m 7:15 / mi
ahr:125 max:133 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Strength & conditioning 30:00 [3]

Stretching. This does seem to be helping.

Sunday Apr 3, 2016 #

10 AM

Running 13:08 intensity: (3:02 @1) + (9:12 @2) + (54 @3) 1.91 mi (6:53 / mi) +1m 6:52 / mi
ahr:117 max:129 shoes: Asics DS Trainer 19 (8.5) (2)

Warm up.

Running race 1:22:20 intensity: (17 @1) + (19 @2) + (8:14 @3) + (1:12:54 @4) + (36 @5) 13.1 mi (6:17 / mi) +90m 6:09 / mi
ahr:144 max:151 shoes: Asics DS Trainer 19 (8.5) (2)

Wilmslow half marathon run at marathon HR.

Today was a test to see where my fitness is after a pretty disrupted London build up. Wanted to run at marathon HR and see what that produced. Put the foot pod on with the idea that if the GPS went dodgy it would keep track of pace. However, I must have the set-up wrong and the watch defaulted to the foot pod which was over-measuring meaning the pace (and the distance run) were way wrong. So that really forced me to run to only HR, target between 140 and 145. Eased off when it got too high, slowed down when it got too low. Felt pretty comfortable, maybe sub 2.45 is still a possibility.
C • Interesting strategy 2

Running 4:15 intensity: (1:24 @1) + (2:48 @2) + (3 @3) 0.34 mi (12:30 / mi)
ahr:116 max:126 shoes: Asics DS Trainer 19 (8.5) (2)

Warm down.

Saturday Apr 2, 2016 #

8 AM

Running 23:26 intensity: (2:38 @1) + (9:36 @2) + (4:33 @3) + (1:04 @4) + (5:35 @5) 3.01 mi (7:47 / mi) +69m 7:16 / mi
ahr:129 max:162 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 18:03 intensity: (18 @1) + (10 @2) + (4:15 @3) + (8:40 @4) + (4:40 @5) 3.0 mi (6:01 / mi) +63m 5:39 / mi
ahr:146 max:152 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 12th place.

Quicker than two weeks ago, but by no means quick. A long way to go.

Running 32:44 intensity: (1:03 @1) + (6:46 @2) + (24:55 @3) 4.32 mi (7:35 / mi) +114m 7:00 / mi
ahr:130 max:140 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.
4 PM

Strength & conditioning 30:00 [3]

Stretching.

Friday Apr 1, 2016 #

6 AM

Running 5:12 intensity: (1:11 @1) + (2:09 @2) + (1:47 @3) + (5 @4) 0.64 mi (8:07 / mi)
ahr:117 max:142 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session.
8 AM

Running 28:39 intensity: (2:54 @1) + (10:01 @2) + (15:44 @3) 3.97 mi (7:13 / mi) +17m 7:07 / mi
ahr:125 max:136 shoes: New Balance 1080 (12) (9)

Gym to work.

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