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Training Log Archive: MikeS

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Running29 26:05:41 208.67(7:30) 335.82(4:40) 4244
  Weights7 5:25:00
  Total35 31:30:41 208.67 335.82 4244

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Thursday Nov 30, 2017 #

7 AM

Running 1:14:04 intensity: (1:42 @1) + (10:18 @2) + (59:08 @3) + (2:56 @4) 10.03 mi (7:23 / mi) +193m 6:58 / mi
ahr:132 max:145

Wednesday Nov 29, 2017 #

7 AM

Running 44:41 intensity: (1:06 @1) + (5:35 @2) + (35:36 @3) + (2:24 @4) 5.48 mi (8:09 / mi) +129m 7:36 / mi
ahr:132 max:145

Tuesday Nov 28, 2017 #

5 PM

Running 4:11 intensity: (50 @1) + (3:19 @2) + (2 @3) 0.53 mi (7:54 / mi) +3m 7:47 / mi
ahr:115 max:123

Running 1:04:42 intensity: (27 @1) + (17 @2) + (24:52 @3) + (25:48 @4) + (13:18 @5) 10.0 mi (6:28 / mi) +60m 6:21 / mi
ahr:144 max:156

Running 8:59 intensity: (1:22 @2) + (7:37 @3) 1.08 mi (8:18 / mi) +9m 8:06 / mi
ahr:130 max:134

Monday Nov 27, 2017 #

6 AM

Running 8:45 intensity: (8:31 @1) + (4 @2) + (10 @3) 1.1 mi (7:58 / mi) +10m 7:45 / mi
ahr:104 max:117

Running 41:59 intensity: (1:25 @1) + (12:18 @2) + (27:54 @3) + (22 @4) 5.38 mi (7:48 / mi) +142m 7:12 / mi
ahr:128 max:143

7 AM

Weights 45:00 [3]

Gym session.
6 PM

Running 32:36 intensity: (8:08 @1) + (13:25 @2) + (11:03 @3) 4.04 mi (8:04 / mi) +137m 7:18 / mi
ahr:121 max:140

Saturday Nov 25, 2017 #

7 AM

Running 1:41:01 intensity: (13:21 @1) + (58:06 @2) + (28:59 @3) + (35 @4) 13.21 mi (7:39 / mi) +246m 7:14 / mi
ahr:122 max:144 shoes: New Balance 1080 (17) (9)

Same plan as last weekend but parkrun was cancelled so did a loop with Steve instead.

Friday Nov 24, 2017 #

8 AM

Running 37:53 intensity: (4:42 @1) + (24:15 @2) + (8:56 @3) 5.03 mi (7:32 / mi) +138m 6:56 / mi
ahr:122 max:133 shoes: New Balance 1080 (17) (9)

Powered by gin in London.

Thursday Nov 23, 2017 #

7 AM

Running 57:38 intensity: (5:27 @1) + (5:01 @2) + (38:58 @3) + (8:12 @4) 8.02 mi (7:11 / mi) +110m 6:54 / mi
ahr:132 max:147 shoes: New Balance racers

15 * 2/1.

Wednesday Nov 22, 2017 #

6 AM

Running 8:51 intensity: (6:02 @1) + (2:21 @2) + (28 @3) 1.11 mi (7:58 / mi) +10m 7:45 / mi
ahr:109 max:123 shoes: New Balance 1080 (17) (9)

Home to gym.
7 AM

Weights 45:00 [3]

Gym session.
8 AM

Running 51:36 intensity: (1:16 @1) + (3:03 @2) + (40:48 @3) + (6:29 @4) 6.68 mi (7:43 / mi) +177m 7:08 / mi
ahr:135 max:147 shoes: New Balance 1080 (17) (9)

Home from gym.

Tuesday Nov 21, 2017 #

7 AM

Running 40:11 intensity: (14:44 @1) + (6:25 @2) + (9:04 @3) + (5:22 @4) + (4:36 @5) 4.64 mi (8:40 / mi) +236m 7:29 / mi
ahr:125 max:156 shoes: New Balance racers

Netheredge Needles before a long stressful day in London.

Monday Nov 20, 2017 #

6 AM

Running 8:45 intensity: (8:11 @1) + (25 @2) + (9 @3) 1.09 mi (8:02 / mi)
ahr:104 max:118 shoes: New Balance 1080 (17) (9)

Home to gym.
7 AM

Weights 45:00 [3]

Gym session.
8 AM

Running 52:52 intensity: (49 @1) + (11:50 @2) + (40:08 @3) + (5 @4) 6.69 mi (7:54 / mi) +177m 7:18 / mi
ahr:129 max:142 shoes: New Balance 1080 (17) (9)

Home from gym.

Sunday Nov 19, 2017 #

11 AM

Running 10:28 intensity: (4:29 @1) + (3:06 @2) + (2:53 @3) 1.32 mi (7:56 / mi) +45m 7:10 / mi
ahr:114 max:140

Running 39:16 intensity: (20 @1) + (7 @2) + (6:57 @3) + (12:29 @4) + (19:23 @5) 6.04 mi (6:30 / mi) +210m 5:52 / mi
ahr:148 max:157

Running 10:32 intensity: (38 @1) + (2:59 @2) + (6:54 @3) + (1 @4) 1.22 mi (8:38 / mi) +47m 7:43 / mi
ahr:129 max:142

Saturday Nov 18, 2017 #

7 AM

Running 1:14:37 intensity: (5:27 @1) + (15:57 @2) + (53:13 @3) 10.0 mi (7:28 / mi) +151m 7:07 / mi
ahr:127 max:139

Running 18:48 intensity: (19 @1) + (2 @2) + (2:58 @3) + (7:41 @4) + (7:48 @5) 3.05 mi (6:10 / mi) +51m 5:52 / mi
ahr:147 max:156

Running 25:54 intensity: (55 @1) + (11:59 @2) + (13:00 @3) 3.04 mi (8:32 / mi) +81m 7:53 / mi
ahr:126 max:137

Friday Nov 17, 2017 #

7 AM

Running 38:34 intensity: (6:14 @1) + (23:37 @2) + (8:43 @3) 4.82 mi (8:00 / mi) +151m 7:17 / mi
ahr:121 max:132

Thursday Nov 16, 2017 #

7 AM

Weights 45:00 [3]

Gym session.
5 PM

Running 1:03:41 intensity: (4:50 @1) + (14:09 @2) + (44:42 @3) 8.47 mi (7:31 / mi) +201m 7:00 / mi
ahr:128 max:141

Wednesday Nov 15, 2017 #

5 PM

Running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: New Balance 1080 (17) (9)

Easy recovery run on treadmill.

Tuesday Nov 14, 2017 #

5 PM

Running 4:24 intensity: (1:53 @1) + (2:00 @2) + (31 @3) 0.53 mi (8:18 / mi) +4m 8:08 / mi
ahr:112 max:122

Running 1:02:34 intensity: (32 @1) + (32 @2) + (13:15 @3) + (26:22 @4) + (21:53 @5) 10.0 mi (6:15 / mi) +58m 6:09 / mi
ahr:147 max:157

Running 8:39 intensity: (18 @1) + (1:30 @2) + (6:51 @3) 1.0 mi (8:39 / mi) +10m 8:24 / mi
ahr:130 max:136

Monday Nov 13, 2017 #

6 AM

Running 8:53 intensity: (3:56 @1) + (2:21 @2) + (2:36 @3) 1.08 mi (8:16 / mi)
ahr:114 max:135

Running 52:56 intensity: (1:36 @1) + (18:09 @2) + (33:11 @3) 6.64 mi (7:58 / mi) +179m 7:21 / mi
ahr:128 max:139

7 AM

Weights 45:00 [3]

Gym session.

Sunday Nov 12, 2017 #

8 AM

Running 2:01:31 intensity: (2:30 @1) + (18:46 @2) + (1:12:32 @3) + (26:55 @4) + (48 @5) 15.7 mi (7:44 / mi) +498m 7:03 / mi
ahr:134 max:152 shoes: New Balance 1080 (17) (9)

Stanedge Pole and back. Boston Marathon training starts here.

Target time: sub 2.45
Target weight: 66kg (currently 71kg)
Target body fat: <10% (currently 15.2%)

Saturday Nov 11, 2017 #

8 AM

Running 24:05 intensity: (4:50 @1) + (15:06 @2) + (4:09 @3) 3.09 mi (7:48 / mi) +74m 7:15 / mi
ahr:119 max:134 shoes: New Balance racers

Down to parkrun.

Running 17:58 intensity: (22 @1) + (3 @2) + (3:07 @3) + (4:11 @4) + (10:15 @5) 3.09 mi (5:49 / mi) +51m 5:32 / mi
ahr:149 max:161 shoes: New Balance racers

Sheffield Hallam parkrun, 10th place.

Given how I've felt all week, pleased to get sub-18.

Running 24:01 intensity: (46 @1) + (7:21 @2) + (15:54 @3) 2.93 mi (8:12 / mi) +67m 7:39 / mi
ahr:128 max:137 shoes: New Balance racers

Home from parkrun.

Friday Nov 10, 2017 #

6 AM

Running 1:03:13 intensity: (5:18 @1) + (16:18 @2) + (41:37 @3) 8.11 mi (7:48 / mi) +157m 7:21 / mi
ahr:128 max:141 shoes: New Balance 1080 (16) (9)

Dore loop.

Wednesday Nov 8, 2017 #

6 AM

Running 8:49 intensity: (3:28 @1) + (4:31 @2) + (50 @3) 1.09 mi (8:05 / mi) +10m 7:52 / mi
ahr:116 max:130 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 50:00 [3]

Gym session.
8 AM

Running 32:39 intensity: (46 @1) + (2:22 @2) + (29:04 @3) + (27 @4) 3.98 mi (8:12 / mi) +102m 7:36 / mi
ahr:133 max:143 shoes: New Balance 1080 (16) (9)

Home from gym.

Tuesday Nov 7, 2017 #

5 PM

Running 4:21 intensity: (50 @1) + (3:25 @2) + (6 @3) 0.56 mi (7:46 / mi) +4m 7:37 / mi
ahr:115 max:123 shoes: Asics DS Trainer 19 (8.5) (3)

Warm up.

Running 1:05:53 intensity: (37 @1) + (34 @2) + (8:35 @3) + (16:13 @4) + (39:54 @5) 10.0 mi (6:35 / mi) +50m 6:29 / mi
ahr:149 max:158 shoes: Asics DS Trainer 19 (8.5) (3)

Tuesday Tempo Ten. Very hard and very slow. Hoping it's a hangover from being ill.

Running 8:01 intensity: (24 @2) + (7:37 @3) 0.89 mi (9:01 / mi) +6m 8:50 / mi
ahr:134 max:140 shoes: Asics DS Trainer 19 (8.5) (3)

Warm down.

Monday Nov 6, 2017 #

6 PM

Running 46:28 intensity: (4:51 @1) + (4:40 @2) + (35:24 @3) + (1:33 @4) 6.22 mi (7:28 / mi) +93m 7:08 / mi
ahr:130 max:146 shoes: New Balance 1080 (16) (9)

Abbeydale Road out and back.

Sunday Nov 5, 2017 #

8 AM

Running 8:30 intensity: (4:34 @1) + (3:20 @2) + (36 @3) 1.1 mi (7:44 / mi)
ahr:112 max:126

Running 9:31 intensity: (40 @1) + (1:06 @2) + (7:45 @3) 1.09 mi (8:42 / mi) +45m 7:43 / mi
ahr:130 max:140

Weights 50:00 [3]

Gym session.

Wednesday Nov 1, 2017 #

5 PM

Running 40:41 intensity: (4:50 @1) + (16:45 @2) + (19:06 @3) 5.48 mi (7:25 / mi) +123m 6:56 / mi
ahr:125 max:140

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