Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Running30 34:44:11 304.4(6:51) 489.89(4:15)
  Total30 34:44:11 304.4(6:51) 489.89(4:15)

«»
2:39
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Mar 31, 2009 #

Running 36:58 [4] 6.0 mi (6:10 / mi)
shoes: Asics Gel 1130 (1)

6 miles of 90/30 Foxdals on the roads at lunch.

Running 14:07 [2] 2.0 mi (7:03 / mi)
shoes: Asics Gel 1130 (1)

Warm up and warm down.

Monday Mar 30, 2009 #

Running 33:29 [2] 5.0 mi (6:42 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch. Was a bit over dressed.

Running 35:00 [2] 5.0 mi (7:00 / mi)
shoes: Asics Gel 1130 (1)

Made the most of it actually being light when I got back from work and popped out for a little cruise. I even ran a little bit of it 'off-road'.

Sunday Mar 29, 2009 #

Running race (Wilmslow Half Marathon) 1:17:59 [4] 13.1 mi (5:57 / mi)
shoes: Asics Gel-DS Racer VII

My race plan of marathon pace 6.15s for the first 7 miles and then an acceleration over the last 6 went out of the window after the first 400m. I settled into a nice comfortable pace at just under 6s and tried to run that for the whole race. Got to 10 miles feeling great, but then the last 3 were gradually uphill so had to work harder to maintain the pace. Still finished feeling strong, so a good tempo training run. Rob was flying and ran 69.31 - quality.

Got back to the car and had a text from the race results service telling me my position, race time and chip time. Now that's efficient results. I'll try and extract some mile splits from the Garmin software later.
C • good effort yesterday, at l... 2

Running 14:25 [3] 1.9 mi (7:35 / mi)
shoes: Asics Gel-DS Racer VII

Warm up jog with Rob.

Running 42:00 [3] 5.5 mi (7:38 / mi)
shoes: Asics Gel-DS Racer VII

Longer warm down jog with Rob. Tried to be clever and move the car so we didn't get stuck in traffic (which worked) but I'd left a pair of shoes under the car so we had to go back and get them. Got light headed after about 2.5 miles, glad to get back to car and eat.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)
Week 6: 62 miles
Week 7: 65 miles
Week 8: 62 miles (including race)
Week 9: 68 miles
Week 10: 73 miles
Week 11: 75 miles (including race)

Saturday Mar 28, 2009 #

Running 1:08:10 intensity: (37:20 @2) + (30:50 @3) 10.5 mi (6:30 / mi)
ahr:139 shoes: Asics Gel 1130 (1)

Out to Oughtibridge and back. Ran the first 5 miles steady in 33.20 and then picked it up on the way back and ran the second 5 miles just under marathon pace. Got the legs turning over before the half marathon tomorrow.

Friday Mar 27, 2009 #

Running 33:12 [3] 5.0 mi (6:38 / mi)
shoes: Asics Gel 1130 (1)

RTW. Wind assisted - I had beans for tea last night ;-)

Thursday Mar 26, 2009 #

Running intervals 31:00 [5] 4.0 mi (7:45 / mi)
shoes: Asics Gel-DS Racer VII

Track. 2 * 1600m, 2 * 800m and 4 * 400m. 2 mins recovery after the 1600s, 90 secs after the 800s and 60 secs after the 400s. Wasn't really up for this on the run to track, but as usual once I got there and got started it was fine. Windy on the back straight.

Running 43:27 [3] 5.8 mi (7:29 / mi)
shoes: Asics Gel 1130 (1)

Work to track, and then track back home.

Wednesday Mar 25, 2009 #

Running 33:51 [3] 5.0 mi (6:46 / mi)
shoes: Asics Gel 1130 (1)

RTW. Got blown there by the wind.

Running 34:45 [3] 5.0 mi (6:57 / mi)
shoes: Asics Gel 1130 (1)

HFW. Struggled into the wind.

Tuesday Mar 24, 2009 #

Running 31:48 intensity: (13:03 @2) + (18:45 @3) 5.0 mi (6:22 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch. Usual loop. 1 mile easy, then three miles at marathon pace, then another mile easy.

Running 31:14 intensity: (13:04 @2) + (18:10 @4) 4.6 mi (6:47 / mi)
shoes: Asics Gel 1130 (1)

Short warm up down to Upperthorpe where I saw Neil, and then a mile @ 6.00 to catch Rob up on Langsett Road. Then a mile easier with him back to his house, then 2 miles @ 6.05 before a short warm down.

Monday Mar 23, 2009 #

Running 33:11 [3] 5.0 mi (6:38 / mi)
shoes: Asics Gel 1130 (1)

Usual lunch loop. Very windy.

Running 35:23 [3] 5.0 mi (7:05 / mi)
shoes: Asics Gel 1130 (1)

Round to Dave's to drop off his birthday present, then with Pete down to Hunters Bar, then on my own down Eccy Road, Hanover Way and a loop round Tesco.

Then a sports massage. Legs weren't too bad but it was my shoulders that were seized up - and that's not even from running - it's from spending too long at a computer!
C • who did you go to for massa... 2

Sunday Mar 22, 2009 #

Running long (Roads endurance) 2:39:49 intensity: (59:00 @2) + (1:40:49 @3) 23.1 mi (6:55 / mi)
shoes: Asics Gel 1130 (1)

Long run round Ladybower with Rob and Andy P. Good to get out and do the long run somewhere a bit different, and with a few indulations and track sections. Parked on the road to Fairholmes and ran back out to the A57, along the east side of the bottom reservoir, round the top one, then another full loop of the bottom one with a couple of extensions to get the distance in.

Started off nice and steady and ran the first 8 miles in 7.20 average pace, but then Rob started to crank up the pace and the next 15 miles were at an average of 6.40. Tired at the end, but that's another long run down. Only one more to go!

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)
Week 6: 62 miles
Week 7: 65 miles
Week 8: 62 miles (including race)
Week 9: 68 miles
Week 10: 73 miles
C • pace cranking 2

Saturday Mar 21, 2009 #

Running tempo 28:40 [4] 5.0 mi (5:44 / mi)
shoes: Asics Gel 1130 (1)

5 mile tempo from Hillsbro to Oughtibridge and back. Cracking day for it.

Running 23:20 [3] 3.1 mi (7:32 / mi)
shoes: Asics Gel 1130 (1)

Warm up and warm down.

Friday Mar 20, 2009 #

Running 33:45 [3] 5.0 mi (6:45 / mi)
shoes: Asics Gel 1130 (1)

RTW.

Thursday Mar 19, 2009 #

Running intervals 34:00 [5] 5.2 mi (6:32 / mi)
shoes: Asics Gel-DS Racer VII

Track session. 4 * 2km with 2.30 recovery. 6.38, 6.39, 6.39, 6.38. Pleased with the consistency. Glad when it was over though!

Running 38:25 [3] 5.3 mi (7:15 / mi)
shoes: Asics Gel 1130 (1)

From work to track, and then from track back home. Bumped into Andy P who was doing a session of..... 4 * 2km. What are the chances of that??

Wednesday Mar 18, 2009 #

Running 34:12 [2] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (1)

RTW.

Running 34:20 [3] 5.0 mi (6:52 / mi)
shoes: Asics Gel 1130 (1)

RHFW.

Tuesday Mar 17, 2009 #

Running intervals 44:07 intensity: (8:00 @2) + (16:07 @3) + (20:00 @4) 6.8 mi (6:29 / mi)
shoes: Asics Gel 1130 (1)

Pyramid interval session at lunch. 1-2-3-4-4-3-2-1 with 1 min recovery between reps. 10 minute warm up, and a slightly shorter warm down.

Monday Mar 16, 2009 #

Running 33:45 [3] 5.0 mi (6:45 / mi)
shoes: Asics Gel 1130 (1)

The usual lunchtime loop. Quite a few stiff bits today.

Running 31:10 [3] 4.5 mi (6:56 / mi)
shoes: Asics Gel 1130 (1)

Road run from home while Neil was cooking tea. Less stiffness than at lunch, but knee not happy.

Sunday Mar 15, 2009 #

Running intervals 1:04:30 intensity: (34:30 @2) + (10:00 @3) + (20:00 @4) 8.8 mi (7:20 / mi)
shoes: Asics Gel-DS Racer VII

Emma was running Dronfield 10k but I forgot to enter and the race was full. So I gave myself a four or five minute head start and ran the two lap course backwards, doing 15 * 90/30 after a ten minute warm up. Tried to beat the leaders to the finish and just about managed it. Darren Newbould won in just under 34 with Adam Dyson second about 30 sec behind. Good to see Adam running again.

Then ran another lap of the course backwards with Mike and Gill Jubb to cheer in Emma. Gill had an hour to run after the race as marathon training, and that was after an hour running before the race and the race!

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)
Week 6: 62 miles
Week 7: 65 miles
Week 8: 62 miles (including race)
Week 9: 68 miles

Saturday Mar 14, 2009 #

Running long (Roads endurance) 2:29:11 intensity: (15:01 @2) + (1:10:00 @3) + (1:04:10 @4) 22.0 mi (6:47 / mi)
shoes: Asics Gel 1130 (1)

Long run. Same route as two weeks ago. Ran the first 5 miles at 7.00s, the next 5 miles at 6.30s, back to 7.00s for the next 5 and then 6.20s for the next 5. Then two miles easy back home to warm down.

Friday Mar 13, 2009 #

Running 33:20 [3] 5.0 mi (6:40 / mi)
shoes: Asics Gel 1130 (1)

RTW. Nearly didn't recognise Oli with no hair.

Thursday Mar 12, 2009 #

Running intervals (Track) 40:00 [5] 6.3 mi (6:21 / mi)
shoes: Asics Gel-DS Racer VII

Track. 8 * 1km with 200m walk / jog recovery (2 mins). Did the first five with the rest of the group, then the last three on my own after they finished. Ran them all in between 3.16 and 3.18.

Running warm up/down 39:14 [3] 5.2 mi (7:33 / mi)
shoes: Asics Gel 1130 (1)

Work to track, then from track back home. I think I caught Oli's sore knee off him on Saturday night. It was fine during the session, but painful on the run to and from.

Wednesday Mar 11, 2009 #

Running 39:50 intensity: (19:50 @2) + (20:00 @3) 5.9 mi (6:45 / mi)
shoes: Asics Gel-DS Racer VII

Run from Emmas after work with 2 * 10 mins at marathon pace with 2 mins in between. Good to get the legs turning over. Knee a bit sore.

Tuesday Mar 10, 2009 #

Running (Easy) 35:59 [2] 5.0 mi (7:12 / mi)
shoes: Asics Gel 1130 (1)

RTW. Slowly. Tired.

Running (Easy) 35:05 [2] 5.0 mi (7:01 / mi)
shoes: Asics Gel 1130 (1)

HFW. Slowly. Tired. Knee sore.

Monday Mar 9, 2009 #

Running 34:25 [2] 5.0 mi (6:53 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch. Legs tired.

Sunday Mar 8, 2009 #

Running race (Stafford 20) 2:07:30 intensity: (1:37:00 @3) + (30:30 @4) 20.0 mi (6:22 / mi)
shoes: Asics Gel-DS Racer VII

Stafford 20 mile road race. An 8 mile and two 6 mile loops, the 8 mile being an extended version of the 6. Each lap started with a 1 mile climb out of Stafford. The plan was to run the first 15 miles comfortably in 6.30s and then kick on and run the last 5 miles at marathon pace - 6.15. Had to really hold back at the start but got into my pace quickly and didn't let myself get caught up in the race.

The first 15 miles went well, and I had a nice chat with the guy I was running with about London between 12 and 14. Managed to run this section at 6.25s, then picked up the pace and ran 6.10s to the end. The heavens opened at 16 and I was piss wet through by the end.

Obviously felt tired at the end, but really pleased with how that went. Testing course and testing conditions. It also felt good psychologically consistently passing people throughout the race.

Good marathon training session!

Route. Results.
C • nice work! 1

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics Gel-DS Racer VII

Warm up with some drills. No warm down after the finish because it was raining so heavily I just staggered back to the car.

Running warm up/down 11:11 [2] 1.5 mi (7:27 / mi)
shoes: Asics Gel 1130 (1)

Warm down jog round the block when I got back to Emmas.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)
Week 6: 62 miles
Week 7: 65 miles
Week 8: 62 miles (including race)

Saturday Mar 7, 2009 #

Running 1:07:58 [3] 10.0 mi (6:48 / mi)
shoes: Asics Gel 1130 (1)

Nice cruisy 10 miler. Was aiming to run slower, but this pace felt nice and comfortable. Down to Tesco, loop of Kelham Island, past Hillsbro football stadium, Claywheels Lane, Oughtibridge and back.

Note

Neil and I are currently amusing ourselves by cheering Oli on as he does reps up and down Blake Street. I'm not too sure how much he's appreciating it though!
C • brilliant!! 2

Friday Mar 6, 2009 #

Running (Recovery) 34:14 [2] 5.0 mi (6:51 / mi)
shoes: Asics Gel 1130 (1)

RTW.

Thursday Mar 5, 2009 #

Running intervals 37:00 [5] 4.5 mi (8:13 / mi)
shoes: Asics Gel-DS Racer VII

Track. Did my own session again, 8 * 800m with 75 seconds recovery between. Ran them all in 2.34 to 2.36. Then joined in with the rest of the group to finish off with 2 * 400m in 70 and 68. Feeling strong tonight. Good to see Martin Broadhead down the track and running again.
C • broadhead 2

Running 39:00 intensity: (23:00 @2) + (16:00 @3) 5.3 mi (7:21 / mi)
shoes: Asics Gel 1130 (1)

Work to track, then track back home. I don't like the run home from track on my own.

Wednesday Mar 4, 2009 #

Running (Easy) 34:09 [2] 5.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (1)

RTW.

Running (Steady) 33:55 [3] 5.0 mi (6:47 / mi)
shoes: Asics Gel 1130 (1)

HFW. It's gone cold again.

Tuesday Mar 3, 2009 #

Note
(rest day)

Absolutely nothing to do with the weather.

Monday Mar 2, 2009 #

Running (Recovery) 32:48 [2] 5.0 mi (6:34 / mi)
shoes: Asics Gel 1130 (1)

Easy run at lunch.

Note

Craney and myself have made it into Runners World this month. You can see our heads in the picture on page 72! :-)

Sunday Mar 1, 2009 #

Running tempo 29:20 [4] 5.0 mi (5:52 / mi)
shoes: Asics Gel-DS Racer VII

Five mile tempo from the clubhouse in Hillsbro to Oughtibridge and back. Out in 15.00, back in 14.20. Would have liked to run faster, but legs a bit tired from yesterday.

Running 30:00 [2] 2.5 mi (12:00 / mi)

Down to Hillsbro and back.

Note

Week 1: 52 miles
Week 2: 59 miles
Week 3: 60 miles
Week 4: 58 miles
Week 5: 57 miles (day off / snow affected week so under target mileage)
Week 6: 62 miles
Week 7: 65 miles

« Earlier | Later »