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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Running32 32:13:10 266.52(7:15) 428.92(4:30) 5060
  Strength & conditioning7 6:00:00
  Total38 38:13:10 266.52 428.92 5060

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Thursday Sep 29, 2016 #

7 AM

Running 48:08 intensity: (3:56 @1) + (11:21 @2) + (32:51 @3) 6.11 mi (7:52 / mi) +138m 7:21 / mi
ahr:127 max:141

Sunday Sep 25, 2016 #

9 AM

Running 2:47:45 intensity: (50 @1) + (20 @2) + (1:06:42 @3) + (1:35:47 @4) + (4:06 @5) 26.54 mi (6:19 / mi) +46m 6:17 / mi
ahr:143 max:181 shoes: Asics DS Trainer 19 (8.5) (3)

Berlin Marathon.

Saturday Sep 24, 2016 #

8 AM

Running 26:46 intensity: (10:04 @1) + (13:02 @2) + (3:40 @3) 3.52 mi (7:36 / mi) +7m 7:33 / mi
ahr:113 max:141 shoes: Asics DS Trainer 19 (8.5) (3)

Final shake-out with Dave and Tom B. Much better today, looking forward to tomorrow. Weather is cracking, just hope it's not too hot first thing for the race. It can be lovely and warm in the afternoon when we are sat in a beer garden somewhere.

Friday Sep 23, 2016 #

3 PM

Running 30:04 intensity: (6:51 @1) + (19:54 @2) + (3:19 @3) 4.05 mi (7:25 / mi) +3m 7:24 / mi
ahr:119 max:130 shoes: Asics DS Trainer 19 (8.5) (3)

Afternoon run with Dave and Tom J to stretch out after traveling and expo. Feeling a bit tired and leggy at the start, but better by the end.

Thursday Sep 22, 2016 #

7 AM

Running 49:24 intensity: (3:12 @1) + (24:39 @2) + (17:01 @3) + (1 @4) + (4:31 @5) 6.49 mi (7:37 / mi) +156m 7:05 / mi
ahr:127 max:178 shoes: New Balance 1080 (14) (9)

Forge Dam with Paul.

Wednesday Sep 21, 2016 #

7 AM

Running 39:33 intensity: (5:23 @1) + (18:13 @2) + (15:57 @3) 5.45 mi (7:15 / mi) +157m 6:40 / mi
ahr:123 max:138 shoes: New Balance 1080 (14) (9)

Abbey Lane loop.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Sep 20, 2016 #

7 AM

Running 42:47 intensity: (13:39 @1) + (8:07 @2) + (15:29 @3) + (5:32 @4) 6.01 mi (7:07 / mi) +29m 7:01 / mi
ahr:121 max:146 shoes: Adidas Adizero Boost (9)

3 * 1M at HM pace off 400m jog recovery.

Monday Sep 19, 2016 #

6 AM

Running 5:11 intensity: (3:31 @1) + (1:11 @2) + (29 @3) 0.65 mi (7:58 / mi) +14m 7:29 / mi
ahr:109 max:131 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]

Gym session.
8 AM

Running 28:17 intensity: (3:39 @1) + (11:41 @2) + (12:57 @3) 3.91 mi (7:14 / mi) +47m 6:58 / mi
ahr:124 max:135 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 34:01 intensity: (2:37 @1) + (14:57 @2) + (16:27 @3) 4.59 mi (7:25 / mi) +150m 6:44 / mi
ahr:125 max:139 shoes: New Balance 1080 (14) (9)

HFW.

Sunday Sep 18, 2016 #

8 AM

Running 1:24:11 intensity: (5:28 @1) + (5:54 @2) + (1:00:23 @3) + (12:15 @4) + (11 @5) 12.32 mi (6:50 / mi) +157m 6:34 / mi
ahr:133 max:150 shoes: Asics DS Trainer 19 (8.5) (3)

Min-acceleration. 2M @ 7.00, 2M @ 6.45, 2M @ 6.30, 2M @ 6.15.
4 PM

Note

Only one week to Berlin, training all done, ready to go. But still time to enter the guess my time competition and support two amazing charities. £2 to enter, £50 to the closest prediction. You can either donate via my JustGiving page (https://www.justgiving.com/fundraising/10in10MikeS...) and leave your guess in the comments box in the format HH:MM:SS, or text SPRO79 £2 to 70070 and e-mail me your guess or leave it as a comment on here. Thanks!

Saturday Sep 17, 2016 #

7 AM

Running 1:21:21 intensity: (13:08 @1) + (41:18 @2) + (20:09 @3) + (6:46 @4) 10.57 mi (7:42 / mi) +337m 7:00 / mi
ahr:123 max:146

Friday Sep 16, 2016 #

7 AM

Running 52:31 intensity: (20:50 @1) + (5:15 @2) + (14:12 @3) + (11:47 @4) + (27 @5) 6.78 mi (7:45 / mi) +41m 7:36 / mi
ahr:123 max:150 shoes: Adidas Adizero Boost (9)

1M at HM pace, 4 * 800m, 1M at HM pace all off 2 min recovery.

Thursday Sep 15, 2016 #

6 AM

Running 51:42 intensity: (12:15 @1) + (33:44 @2) + (5:43 @3) 6.51 mi (7:57 / mi) +159m 7:23 / mi
ahr:118 max:133

Wednesday Sep 14, 2016 #

7 AM

Running 1:14:50 intensity: (7:38 @1) + (8:49 @2) + (40:20 @3) + (17:26 @4) + (37 @5) 11.01 mi (6:48 / mi) +169m 6:29 / mi
ahr:132 max:152 shoes: Asics DS Trainer 19 (8.5) (3)

3 * 2M at MP with 1M recovery.
6 PM

Strength & conditioning 1:00:00 [3]

Yoga.

Tuesday Sep 13, 2016 #

7 AM

Running 45:03 intensity: (1:43 @1) + (22:05 @2) + (17:55 @3) + (1:55 @4) + (1:25 @5) 6.17 mi (7:18 / mi) +95m 6:58 / mi
ahr:127 max:156

6 PM

Strength & conditioning 30:00 [3]

Stretching.

Monday Sep 12, 2016 #

7 AM

Running 47:13 intensity: (15:31 @1) + (26:42 @2) + (5:00 @3) 6.03 mi (7:50 / mi) +145m 7:17 / mi
ahr:115 max:129

6 PM

Strength & conditioning 30:00 [3]

Stretching.

Sunday Sep 11, 2016 #

7 AM

Running 2:52:57 intensity: (4:42 @1) + (27:04 @2) + (2:18:32 @3) + (2:39 @4) 24.04 mi (7:12 / mi) +672m 6:37 / mi
ahr:131 max:144

Saturday Sep 10, 2016 #

8 AM

Running 1:19:05 intensity: (12:01 @1) + (37:19 @2) + (29:06 @3) + (39 @4) 10.04 mi (7:53 / mi) +323m 7:10 / mi
ahr:123 max:143

Friday Sep 9, 2016 #

6 AM

Running 50:57 intensity: (12:22 @1) + (35:04 @2) + (3:31 @3) 6.48 mi (7:52 / mi) +158m 7:18 / mi
ahr:116 max:130

Thursday Sep 8, 2016 #

6 AM

Running 1:35:41 intensity: (7:48 @1) + (11:38 @2) + (1:00:11 @3) + (16:04 @4) 14.01 mi (6:50 / mi) +173m 6:35 / mi
ahr:132 max:149

Wednesday Sep 7, 2016 #

7 AM

Running 2:07 [1] 0.24 mi (8:40 / mi) +13m 7:25 / mi
ahr:98 max:112

Running 42:59 intensity: (7:40 @1) + (19:36 @2) + (15:43 @3) 5.68 mi (7:34 / mi) +140m 7:02 / mi
ahr:121 max:134

Tuesday Sep 6, 2016 #

6 AM

Running 56:04 intensity: (5:18 @1) + (7:21 @2) + (37:54 @3) + (5:31 @4) 8.0 mi (7:01 / mi) +109m 6:43 / mi
ahr:130 max:147

Monday Sep 5, 2016 #

6 AM

Running 5:14 intensity: (3:24 @1) + (51 @2) + (59 @3) 0.68 mi (7:41 / mi) +13m 7:15 / mi
ahr:110 max:131

7 AM

Strength & conditioning 1:00:00 [3]

Gym session.

Running 33:53 intensity: (3:08 @1) + (16:59 @2) + (13:46 @3) 4.45 mi (7:37 / mi) +100m 7:07 / mi
ahr:123 max:132

4 PM

Running 58:15 intensity: (1:19 @1) + (13:11 @2) + (43:04 @3) + (41 @4) 8.19 mi (7:07 / mi) +193m 6:38 / mi
ahr:129 max:143

Sunday Sep 4, 2016 #

7 AM

Running 2:28:54 intensity: (7:50 @1) + (53:51 @2) + (1:15:39 @3) + (2:09 @4) + (9:25 @5) 20.67 mi (7:12 / mi) +269m 6:55 / mi
ahr:129 max:175 shoes: New Balance 1080 (13) (9)

Mentally tough run on legs that were tired from the off. 40 miles in two runs over two days is hard!
C • miles 2
C • Are you 3

Saturday Sep 3, 2016 #

6 AM

Running 1:53:10 intensity: (6:37 @1) + (25:46 @2) + (1:07:26 @3) + (13:21 @4) 14.21 mi (7:58 / mi) +615m 7:01 / mi
ahr:131 max:148 shoes: New Balance 1080 (12) (9)

Round Sheffield Route with Tom straight into...

Running 18:35 intensity: (19 @1) + (9 @2) + (2:55 @3) + (6:35 @4) + (8:37 @5) 3.01 mi (6:10 / mi) +49m 5:53 / mi
ahr:147 max:158 shoes: New Balance 1080 (12) (9)

...Sheffield Hallam parkrun at MP.

Running 15:11 intensity: (26 @1) + (1:33 @2) + (13:12 @3) 1.89 mi (8:02 / mi) +45m 7:29 / mi
ahr:132 max:139 shoes: New Balance 1080 (12) (9)

Slow jog home.

Friday Sep 2, 2016 #

7 AM

Running 57:07 intensity: (2:01 @1) + (6:00 @2) + (39:48 @3) + (6:19 @4) + (2:59 @5) 7.99 mi (7:09 / mi) +113m 6:51 / mi
ahr:134 max:168

Thursday Sep 1, 2016 #

12 PM

Running 37:31 intensity: (2:49 @1) + (9:46 @2) + (24:37 @3) + (19 @4) 5.21 mi (7:12 / mi) +118m 6:44 / mi
ahr:128 max:143

3 PM

Running 4:48 intensity: (1:02 @1) + (3:33 @2) + (13 @3) 0.66 mi (7:17 / mi) +12m 6:53 / mi
ahr:117 max:125

4 PM

Strength & conditioning 1:00:00 [3]

Gym session.
5 PM

Running 2:52 [3] 0.43 mi (6:40 / mi)

Running 29:03 intensity: (1:50 @1) + (2:38 @2) + (24:35 @3) 3.93 mi (7:24 / mi) +96m 6:52 / mi
ahr:130 max:140

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