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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2010:

activity

time

miles

Running

30:36:31

249.03

(7:22)

400.78

(4:35)

6234

Orienteering

1:36:14

10.11

(9:31)

16.27

(5:55)

207

Total

32:12:45

259.14

(7:27)

417.05

(4:38)

6441

[1-5]

31:59:16

2:27

0:00

» now

Saturday Jul 31, 2010 #

4 PM

Running (Recovery) 26:11 3.76 mi (6:58 / mi) +157m 6:10 / mi
ahr:124 max:145 (rest day) shoes: Nike Free Run

Cruise round the short road loop, feeling good. Excesses of last night not affecting me!

Friday Jul 30, 2010 #

9 AM

Running (Track) 1:15:50 9.91 mi (7:39 / mi) +94m 7:26 / mi
ahr:132 max:156 shoes: Asics DS Trainer 14 (8.5)

15 * 400m. Ran the first one far too slow (82) but then managed to run the rest between 74 and 76. Struggled to get the HR up today, and was tying up badly on the last few. Plus run to and from home.

Thursday Jul 29, 2010 #

12 PM

Running (Barefoot) 32:20 4.6 mi (7:02 / mi) +43m 6:50 / mi
ahr:124 max:135 shoes: Vibram Five Fingers KSO

Just a short run at lunch.

5 PM

Running (Progression run) 1:13:21 10.83 mi (6:46 / mi) +198m 6:25 / mi
ahr:138 max:156 shoes: Asics DS Trainer 14 (8.5)

2 miles @ 7.20, 2 miles @ 7.00, 2 miles @ 6.40, 2 miles @ 6.20, 2 miles @ 6.00. Out to Oughtibridge and back.

Wednesday Jul 28, 2010 #

3 PM

Running 1:07:01 8.65 mi (7:45 / mi) +343m 6:54 / mi
ahr:131 max:147 shoes: Asics Gel 1140 (1)

Stannington loop. Feeling a little jaded, it was an early start this morning to travel back.

Tuesday Jul 27, 2010 #

4 PM

Running 1:01:38 9.01 mi (6:51 / mi) +247m 6:18 / mi
ahr:137 max:154 shoes: Asics DS Trainer 14 (8.5)

Note to self: don't attempt a hard session only two hours after a massive three course French meal. After 10 minutes warming up, ran 30 * 1 minute with 30 secs jog recovery between. It was hot and clammy and close this afternoon. I also got stopped by some French guy who thought I had got lost on my way to the European Athletic champs, or something like that.

Monday Jul 26, 2010 #

7 AM

Running 38:04 4.99 mi (7:38 / mi) +69m 7:19 / mi
ahr:119 max:133 shoes: New Balance 1064 (1)

Very easy leg loosener. Felt battered.

10 AM

Note

Spent the day in Epernay, which is the champagne capital of France. Visited a champagne house where you take a ride on a train through all of the underground caves they use to store the champagne. There are miles and miles of caves, and the longest stretch is 1000m long. So whilst I was getting taught about how they make champagne, the main things I could think of were:
1. How cool it would be to map the caves, turn off the lights and have an o race.
2. How the 1k section would be good for a rep session.

I need to get out more!

Sunday Jul 25, 2010 #

9 AM

Running 2:12:40 19.0 mi (6:59 / mi) +324m 6:38 / mi
ahr:138 max:153 shoes: New Balance 1064 (1)

Very slightly misjudged long run. I was aiming for 16 miles, but managed to overshoot. Got to the cut-off point where I could have cut back and it would have been slightly short, and the extension was then quite a bit further than I thought it was. However, I felt good, and kept the pace high despite quite a few decent climbs. Had to drink a lot of sprite (and beer) to bring myself back to life.

Saturday Jul 24, 2010 #

Note
(rest day)

Travelling to France. Had to write this week off.

Friday Jul 23, 2010 #

6 AM

Running 42:39 [2] 5.48 mi (7:47 / mi) +199m 7:00 / mi
shoes: Asics Gel 1140 (1)

Short Rivelin. Feeling much better this morning. The world is ruled by routine. The same people, in the same places, every day.

Thursday Jul 22, 2010 #

6 PM

Running 44:11 6.07 mi (7:17 / mi) +233m 6:30 / mi
ahr:130 max:144 shoes: New Balance 1064 (1)

After another 11 hour day at work, I just couldn't face the planned tempo session. So instead I went up to Crookes and had a nosey round Chez Northrop, then into Sandygate, down Tom Lane and back through Broomhill. Felt pretty rubbish to be honest. Tired.

Wednesday Jul 21, 2010 #

6 AM

Running 42:42 5.24 mi (8:09 / mi) +170m 7:24 / mi
ahr:124 max:155 shoes: Asics Gel 1140 (1)

Early morning with Rich around the short Rivelin loop, before another horrendous day at work. On the plus side, only two days left before holiday.

Tuesday Jul 20, 2010 #

6 AM

Running 58:01 7.3 mi (7:57 / mi) +224m 7:16 / mi
ahr:127 max:146 shoes: Asics Gel 1140 (1)

Early morning run with Rich around a very soggy Rivelin before what I knew was going to be a long day at work. Coppice Track loop.

Monday Jul 19, 2010 #

6 PM

Running 54:37 8.3 mi (6:35 / mi) +197m 6:08 / mi
ahr:139 max:154 shoes: New Balance 1064 (1)

Marathon training starts here. Ran up to the top of Crookes, then out on the A57 to the speed limit sign. Then did 4 miles sub-tempo (22.31 / 5.38 mins / mile) down to the Post Office, and along Rivelin Valley Road to just past the paddling pools. Net downhill, but the idea was to run that little bit faster to get the legs turning over.

Sunday Jul 18, 2010 #

10 AM

Running 1:48:20 [2] 14.56 mi (7:26 / mi) +396m 6:52 / mi
ahr:131 max:155

Out along the bottom of Rivelin, up to Wyming Brook, over the tops via Fulwood Lane then back down the parks to Hunters Bar. Finished off by running down Eccy Road and Hanover Way for a little extra time. Bumped into the legend that is Dave Archer on my down the parks.

Saturday Jul 17, 2010 #

10 AM

Running 1:24:46 12.41 mi (6:50 / mi) +431m 6:10 / mi
ahr:143 max:172

After a lazy week, I thought I had better go out and run a harder session. So did 1 in 4. I'm sure the hill gets longer and steeper, but I managed my best time up (34.10), and my best time down (29.38), and over 1.30 quicker than my previous fastest (63.48 v 65.33). Still not pushing too hard on the down, I reckon low 60s is the target before Chicago. Pleased with that.

Plus warm up down to Hillsbro and warm down back home.

C • Nice looking hill 2

1 in 4 - Splits

Friday Jul 16, 2010 #

6 AM

Running 44:07 [2] 5.5 mi (8:01 / mi) +197m 7:13 / mi
shoes: Asics Gel 1140 (1)

Early morning short Rivelin loop. Felt a bit sick at the top of Den Bank. Was hoping to get out at lunch but was too busy, and then left work too late this evening to get out before going out for a meal with Emma.

Thursday Jul 15, 2010 #

5 PM

Running 1:06:15 [2] 8.18 mi (8:06 / mi) +332m 7:12 / mi
shoes: Asics Gel 1140 (1)

Back in the game. Feeling a bit sluggish, but better for having been out. A couple of projects have quietened down at work, so got off at a reasonable time and went out with Rich. Stannington loop. Managed to miss the rain showers.

Wednesday Jul 14, 2010 #

Note
(rest day)

Too busy. This week is going as I feared.

Tuesday Jul 13, 2010 #

6 AM

Running 27:27 [2] 3.7 mi (7:25 / mi) +116m 6:46 / mi
shoes: Vibram Five Fingers KSO

Short road loop.

Monday Jul 12, 2010 #

Note
(rest day)

So tired today. Didn't sleep much all weekend because of the heat and could hardly keep my eyes open at work. HRV very low this morning as well. Going to step right off this week before marathon training starts next Monday, and also because I've got a horrendous week at work.

Sunday Jul 11, 2010 #

9 AM

Running 1:41:54 [2] 12.34 mi (8:15 / mi) +444m 7:26 / mi
shoes: New Balance 1064 (1)

With Rich. Down to Hunters Bar, all the way up the parks, Fulwood Lane, then top of Rivelin. Feeling tired to start with but better by the end.

Saturday Jul 10, 2010 #

10 AM

Running 57:58 [2] 7.51 mi (7:43 / mi) +256m 6:59 / mi
shoes: New Balance 1064 (1)

Slowly round Rivelin and Coppice Track. Trying to reduce the effects of last night's wine tasting party.

2 PM

Orienteering 48:59 [4] 5.61 mi (8:44 / mi) +207m 7:50 / mi
shoes: New Balance 1064 (1)

SYO BBQ race. Cracking course planned by Tim going through Collegiate Campus and a couple of other areas that I didn't know existed. One mistake in the circle when I went the wrong side of a building, and one where I left the control in the wrong directions. And a few hesitations when planning routes. But other than that, pretty smooth. Enjoyed it. Hot and very tired by the end.

Friday Jul 9, 2010 #

6 AM

Running 44:37 [2] 6.54 mi (6:49 / mi) +46m 6:40 / mi
shoes: Nike Free Run

Extended IW.

Thursday Jul 8, 2010 #

12 PM

Running 31:29 [2] 4.55 mi (6:55 / mi) +53m 6:40 / mi
shoes: Vibram Five Fingers KSO

Run at lunch. Heel struck on a couple of sharp stones which was a little painful.

6 PM

Running 50:21 7.86 mi (6:25 / mi) +76m 6:13 / mi
ahr:137 max:152 shoes: Asics DS Trainer 14 (8.5)

Did my first tempo run for ages and ages, and found it pretty tough. From the Wicker out to Meadowhall and back. Ran 5 miles in 29.05 (5.49 mins / mile). Pleased with that, faster than I thought I would be.

Wednesday Jul 7, 2010 #

12 PM

Running 43:25 [2] 6.23 mi (6:58 / mi) +109m 6:37 / mi
(rest day) shoes: New Balance 1064 (1)

Extended lunch loop. Forcing myself to run slowly.

Tuesday Jul 6, 2010 #

5 PM

Running 1:04:28 9.28 mi (6:57 / mi) +38m 6:51 / mi
shoes: Asics DS Trainer 14 (8.5)

Track. 1200, 1000, 800, 600, 400 with 300 jog between. Much better session that last week, legs felt much quicker. Plus run to track from work, warm up laps, drills, and the run back to work.

Monday Jul 5, 2010 #

6 PM

Running 58:02 [2] 7.5 mi (7:45 / mi) +288m 6:55 / mi
ahr:121 max:136 shoes: Asics Gel 1140 (1)

Nice cruise around Rivelin with Coppice Track. Legs felt surprisingly good.

Sunday Jul 4, 2010 #

Note

Just planned out my Chicago training. The twelve weeks start on 19th July. Here we go again...

8 AM

Running 2:27:01 [2] 18.74 mi (7:51 / mi) +592m 7:09 / mi
shoes: Asics Gel 1140 (1)

Cracking long run with PaulF. An early 8.30 start (well for me anyway!) and a beautiful morning with a cool wind. From Paul's house, all the way up the parks, Burbage mines, round the edge of Lady Canning's, along the Roman Road for a bit, loop back to Burbage Bridge, Stanage Trig, Stanage Edge, Stanage Pole, Lodge Moor, Crimicar Lane, back down the parks.

The pace picked up from the pole, and we ran the last eight miles in comfortably under 7 mins/mile. Legs just starting to stiffen up a bit by the end, but that is my longest run since London so no surprise. Pleased how I coped with that, residual endurance must still be there.

C • Margins of error 2

Saturday Jul 3, 2010 #

11 AM

Orienteering race 30:00 [4] 3.0 mi (10:00 / mi)
shoes: Innov-8 X-talon 212

Ultrasprint qualifying rounds. Pretty scrappy in the maze, and didn't learn from round to round, but ran OK in the park bits.

12 PM

Running 48:28 [2] 5.95 mi (8:09 / mi) +187m 7:25 / mi
shoes: Innov-8 X-talon 212

Went for a run with Rich between the qualifiers and final. A lap of Eccy Woods, out past some kind of model railway, then Lady Springs Wood, and the wood behind Millhouses Park.

C • I've been on it 2

2 PM

Orienteering 17:15 [4] 1.5 mi (11:30 / mi)
shoes: Innov-8 X-talon 212

Ultrasprint final. Started in 4th place, with Rich Robinson a good minute ahead, but Andy Simpson and John Rocke within 10 seconds. Was with John by the first control, and then Andy had overshot the second so got ahead of him. We all hit the maze together, and then I got mega confused and came out of the maze convinced I had missed a control.

John just gradually pulled away from me over the rest of the course, and I kept Andy a comfortable distance behind me. It was a little bit of a shame we didn't go back into the maze at the end, but it was still a great little course.

Went to download and it turns out I had missed a control, but not in the maze, it was actually the control before the maze. I just hadn't seen it, and thinking back I did wonder where John and Andy had gone! Rich ran really well and only extended his lead in the final.

Friday Jul 2, 2010 #

5 PM

Running 30:31 [2] 4.45 mi (6:51 / mi) +100m 6:24 / mi
(rest day) shoes: Vibram Five Fingers KSO

Road loop from home. More undulating than the last time I ran in the Vibrams, so had to think more about how I was running down the hills.

Thursday Jul 1, 2010 #

12 PM

Running 37:59 [2] 4.49 mi (8:28 / mi) +52m 8:10 / mi
shoes: New Balance 1064 (1)

At lunch. Including 10 * 15 second hill sprints.

6 PM

Running 40:08 6.12 mi (6:34 / mi) +23m 6:29 / mi
shoes: Asics DS Trainer 14 (8.5)

Round the industrial estate from Emma's. 10 minutes warm up and then 15 * 1 minute with 30 seconds jog recovery. Legs felt nice and quick tonight, but got a bit tired by the last rep.

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