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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  Running30 27:59:16 209.29(8:01) 336.82(4:59) 2736
  Total30 27:59:16 209.29(8:01) 336.82(4:59) 2736
  [1-5]30 27:57:26
averages - sleep:8.4

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Friday Dec 31, 2010 #

7 AM

Running 1:18:32 intensity: (38:39 @2) + (13:01 @3) + (26:17 @4) + (35 @5) 11.91 mi (6:36 / mi) +41m 6:31 / mi
ahr:134 max:156 slept:8.0 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley where I met PaulF for a track session. It was his turn to choose the session this week and we did:

4 * 2km with 100m jog recovery (c.70 seconds). Times were 7.01, 6.59, 6.59 and 6.55. These were a big improvement on last Thursday, which I think was mostly down to the condition of the track. Then:

4 * (50m strides / 50m flat out / 50m strides / 250m jog). This was something Paul had been reading about. Focussing on technique.
12 PM

Running 30:23 intensity: (5:07 @2) + (24:25 @3) + (51 @4) 4.33 mi (7:01 / mi) +43m 6:48 / mi
ahr:133 max:147 shoes: New Balance 1064 (2)

HFW as far as Tesco. Feeling tired. Got asked for ID buying a bottle of champagne. Not sure whether to be flattered or offended.

Thursday Dec 30, 2010 #

12 PM

Running 1:08:12 intensity: (43:57 @2) + (18:59 @3) + (5:16 @4) 8.28 mi (8:14 / mi) +242m 7:33 / mi
ahr:127 max:148 slept:7.5 shoes: Innov-8 X-talon 212

Cruise round a very wet and muddy Rivelin.

Wednesday Dec 29, 2010 #

Note
slept:9.0

Busy day! Ran out of time.

Tuesday Dec 28, 2010 #

1 PM

Running 45:49 intensity: (10:07 @2) + (20:44 @3) + (9:57 @4) + (5:01 @5) 6.42 mi (7:08 / mi) +7m 7:07 / mi
ahr:141 max:183 slept:8.0 shoes: Innov-8 X-talon 212

Just time for a quick run today, so squeezed in a pyramid session, 5, 4, 3, 3, 2, 2, 2, 1, 1, 1, 1 with 1 min jog recovery. Did it in the park, in very wet and slushy snow.

Monday Dec 27, 2010 #

8 AM

Running 1:11:16 intensity: (18:07 @2) + (37:42 @3) + (12:09 @4) + (3:18 @5) 9.45 mi (7:32 / mi) +131m 7:14 / mi
ahr:136 max:182 slept:9.0 shoes: Innov-8 X-talon 212

A run with a number of different sections, to keep me interested and on my toes (literally for the hill section). 10 minutes warm up, 10 minutes tempo, 7 minutes normal running to the hill, 8 * ~75 sec hills with jog down recovery (so 10 minutes of reps), 7 minutes normal running, 10 minutes tempo, 10 minutes warm down. Didn't worry too much about the tempo pace, but focussed on trying to get good technique. The hill was steep and the snow was compact from the sledgers which made it really hard. I was pretty much dead each time I reached the picnic table at the top. But all done, and now off to pick Emma up from the station.

Sunday Dec 26, 2010 #

Note

End of week 1. Just happy to have run every day, and done a couple of good track sessions. Gradual build up starts next.
9 AM

Running 1:01:49 intensity: (16:57 @2) + (33:51 @3) + (9:52 @4) + (1:09 @5) 7.98 mi (7:45 / mi) +19m 7:41 / mi
ahr:135 max:168 slept:9.5 shoes: Innov-8 X-talon 212

Drove out the coast and went running along the beach while Mum & Dad went for a walk. 10 minutes warm up, then 20 * 60/30, 5 mins jog, 10 * ~10 sec dune hill sprints, warm down. Running in a variety of snow, soft sand and hard sand.

Saturday Dec 25, 2010 #

11 AM

Running 43:20 intensity: (1:50 @0) + (5:48 @2) + (31:47 @3) + (54 @4) + (3:01 @5) 5.98 mi (7:15 / mi) +17m 7:11 / mi
ahr:135 max:182 slept:9.0 shoes: Innov-8 X-talon 212

Post present opening, pre lunch run. Big Waters loop. Hard work in the snow.

Friday Dec 24, 2010 #

4 PM

Running 41:38 intensity: (15:01 @2) + (13:06 @3) + (13:31 @4) 5.57 mi (7:28 / mi) +8m 7:26 / mi
ahr:137 max:149 slept:8.0 shoes: Innov-8 X-talon 212

There are not many running options in a small village when it's getting dark, especially when there is 4 inches of snow on the pavements and minor roads. So went down to the park and did 2 * 10 minutes with 2 minutes jog recovery, which was tough in the snow. Then ran to the other side of the village and did 5 * 20 second hill sprints.

Thursday Dec 23, 2010 #

6 AM

Running 1:02:21 intensity: (7:29 @2) + (22:24 @3) + (7:35 @4) + (24:53 @5) 9.09 mi (6:52 / mi) +36m 6:47 / mi
ahr:143 max:176 slept:8.0 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley, where I met PaulF for 3 * 2k off 200m jog recovery. Paul very sensibly wore spikes, I had a few traction issues in my racing flats. Times of 7.16, 7.17, 7.17, so roughly half marathon pace.
5 PM

Running 36:51 intensity: (6:33 @2) + (29:28 @3) + (50 @4) 5.03 mi (7:20 / mi) +85m 6:58 / mi
ahr:134 max:151 shoes: New Balance 1064 (2)

HFW. Legs tired from this morning, stomach sore from too much pizza at the lunchtime 'Eat all you can' buffet.

Wednesday Dec 22, 2010 #

7 AM

Running 36:10 intensity: (7:25 @2) + (24:36 @3) + (4:09 @4) 4.96 mi (7:18 / mi) +45m 7:06 / mi
ahr:134 max:148 slept:8.0 shoes: New Balance 1064 (2)

IW. Legs feeling a bit tired this morning.

Tuesday Dec 21, 2010 #

5 PM

Running 1:32:57 intensity: (54:25 @2) + (13:38 @3) + (7:51 @4) + (17:03 @5) 10.74 mi (8:39 / mi) +81m 8:27 / mi
ahr:134 max:165 slept:8.5 shoes: Asics DS Trainer 15 (8.5)

Track. From work, then 20 * 400m in pairs, running with Pete. We were doing pretty similar times, so the rest was about the same as the effort. Times (recovery / Pete in brackets):

77, (78), 75, (81), 77, (80), 76, (78), 76, (80), 75, (79), 74, (78), 75, (77), 77, (77), 75, (76), 76, (76), 77, (76), 75, (77), 76, (76), 76, (76), 77, (76), 75, (77), 76, (76), 76, (75), 74, (76).

Not fast, but pleased with the consistency. Then ran home with Pete, Dave A and Little Rob. It's so cold that part of the River Don has frozen over.

Monday Dec 20, 2010 #

6 PM

Running 58:08 intensity: (19:40 @2) + (25:45 @3) + (7:48 @4) + (4:55 @5) 7.62 mi (7:38 / mi) +239m 6:57 / mi
ahr:136 max:163 slept:8.0 shoes: New Balance 1064 (2)

Put on plenty of layers and went out to brave the arctic conditions. Broomhill, Fulwood, Crimicar (ran it as a rep all the way to the Shiny Sheff), Crosspool, Crookes, home. Pretty icy on the pavements, so ran on the roads where possible, and tiptoed carefully where I couldn't.

Sunday Dec 19, 2010 #

Note
slept:12.0 (rest day)

Just writing this week off completely.
C • Better sort your life out f... 4

Saturday Dec 18, 2010 #

Note
slept:7.0 (rest day)

Another late night, another sore head, another rest day. Also building my self up mentally for the start of marathon training next week.

Friday Dec 17, 2010 #

Note
slept:6.0 (rest day)

Recovering from a night out, waiting for a delivery, and preparing for another night out.

Thursday Dec 16, 2010 #

7 AM

Running 44:18 intensity: (24:33 @2) + (3:39 @3) + (5:11 @4) + (10:55 @5) 6.58 mi (6:44 / mi) +4m 6:43 / mi
ahr:135 max:160 shoes: Asics DS Trainer 15 (8.5)

Pre-work session at Don Valley with PaulF. 2 * 3k with 200m jog recovery, taking turns to lead into the strong headwind on the back straight. That also hampered the times slightly, and we ran 10.56 and 10.47. Nice to run the second one quicker though.

Wednesday Dec 15, 2010 #

Note
(rest day)

Tuesday Dec 14, 2010 #

5 PM

Running 1:15:31 intensity: (41:22 @2) + (4:22 @3) + (7:05 @4) + (22:42 @5) 10.9 mi (6:56 / mi) +37m 6:51 / mi
ahr:135 max:164 shoes: Asics DS Trainer 15 (8.5)

Track. Dragged myself down and ended up enjoying the session. 6 * 5 mins with 75 seconds recovery. Ran the first one sensibly and set a distance target which I tried to hit on all the rest of the reps. Pretty much managed it, running roughly 1480m. Plus run from work to track and then back to work.

Monday Dec 13, 2010 #

6 PM

Running 1:20:00 [3] 4.0 mi (20:00 / mi)
shoes: Asics DS Trainer 15 (8.5)

A good warm up and then drills. Only five of us tonight, so got some extra Coach Kelly time. Feel like I'm starting to make a bit of progress. No warm down as I had to rush off.

Sunday Dec 12, 2010 #

Event: Percy Pud 10K
 
8 AM

Running 27:42 intensity: (25:16 @2) + (2:26 @3) 3.33 mi (8:19 / mi) +150m 7:18 / mi
ahr:123 max:142 shoes: Asics DS Trainer 15 (8.5)

Home to Rob's, then to the start of the Percy Pud, and a little more warming up.

Running 35:25 intensity: (20 @2) + (21 @3) + (22:34 @4) + (12:10 @5) 6.22 mi (5:42 / mi) +82m 5:28 / mi
ahr:153 max:158 shoes: Asics DS Trainer 15 (8.5)

Disappointing race. Didn't feel as strong or quick as Leeds. Started perhaps a little quick, struggled from 3km to 7km, but finished OK. Managed slight negative splits (17.45 / 17.40), but they were both slow! I think the reason I run Percy Pud every year is not because it's a fast course, because it isn't. It's just a great social occasion. There is always a big HHS turnout, good support on the route, and I see people I know from previous jobs and other non-running things in Sheffield. And that's why I will continue to run it as long as I live in Sheffield.

Running 44:52 intensity: (30:33 @2) + (12:32 @3) + (1:47 @4) 5.55 mi (8:05 / mi) +112m 7:37 / mi
ahr:127 max:152 shoes: Asics DS Trainer 15 (8.5)

Back to the dam to cheer Emma on, to the finish, and then home.

Friday Dec 10, 2010 #

7 AM

Running 36:34 intensity: (8:07 @2) + (20:46 @3) + (20 @4) + (7:21 @5) 4.79 mi (7:38 / mi) +44m 7:25 / mi
ahr:140 max:182 shoes: Innov-8 X-talon 212

IW.

Thursday Dec 9, 2010 #

6 PM

Running 13:59 intensity: (11:14 @2) + (2:45 @3) 1.83 mi (7:37 / mi) +1m 7:37 / mi
ahr:120 max:135 shoes: Innov-8 X-talon 212

Work to EIS.

Running 30:13 intensity: (3:55 @2) + (7:21 @3) + (8:45 @4) + (10:12 @5) 4.0 mi (7:33 / mi) +2m 7:33 / mi
ahr:148 max:161 shoes: Asics DS Trainer 15 (8.5)

15 * 400m with 45 sec recovery on the indoor track. Gave myself slightly more recovery than last time I ran this session, but tried to run the reps faster. Did them all in around 76 (compared to 80), but it was very hard work on the final three, was really struggling.

Running 26:37 intensity: (3:27 @2) + (22:53 @3) + (17 @4) 3.2 mi (8:18 / mi) +94m 7:37 / mi
ahr:134 max:146 shoes: Innov-8 X-talon 212

Home from EIS. There has been some pretty major snow meltage today.

Wednesday Dec 8, 2010 #

7 AM

Running 36:11 intensity: (19:03 @2) + (17:08 @3) 4.84 mi (7:29 / mi) +43m 7:17 / mi
ahr:127 max:142 shoes: Innov-8 X-talon 212

IW. Starting to get very slippy in places.
6 PM

Running 38:07 intensity: (28:09 @2) + (9:11 @3) + (33 @4) + (14 @5) 5.01 mi (7:37 / mi) +96m 7:11 / mi
ahr:126 max:160 shoes: Innov-8 X-talon 212

And HFW. Still slippy in the same places.

Tuesday Dec 7, 2010 #

Note
(rest day)

Just not feeling it today, got stuck at work, and a bit stiff from drills last night. I think that's enough excuses.

Monday Dec 6, 2010 #

6 PM

Running 24:37 [2] 3.19 mi (7:43 / mi) +15m 7:37 / mi
ahr:118 max:129 shoes: Innov-8 X-talon 212

Home to EIS.

Running (Drills) 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: Asics DS Trainer 15 (8.5)

Coach Kelly wasn't taking any prisoners tonight.
7 PM

Running 24:33 intensity: (10:56 @2) + (13:37 @3) 3.23 mi (7:35 / mi) +91m 6:59 / mi
ahr:129 max:141 shoes: Innov-8 X-talon 212

Home from EIS.

Sunday Dec 5, 2010 #

Note
(rest day)

Feeling pretty tired and a bit achey from all the snow running over the last few days, so taking a rest. But did spend over 2 hours shifting snow off Emma's Mum's drive and cars.

Saturday Dec 4, 2010 #

11 AM

Running 1:46:01 intensity: (58:21 @2) + (47:40 @3) 12.44 mi (8:31 / mi) +405m 7:44 / mi
ahr:126 max:140 shoes: Innov-8 X-talon 212

Picked up the Round Sheffied Route on the edge of Graves Park and followed it clockwise back to Hunters Bar with no navigation mishaps. It was tough going in the snow, especially the climb from Dore station through Eccy Woods and Limb Valley to the Norfolk Arms. I was pretty smashed by the end, and struggled my way from Hunters Bar to home.

Friday Dec 3, 2010 #

7 AM

Running 36:05 intensity: (13:29 @2) + (18:17 @3) + (1:01 @4) + (3:18 @5) 4.85 mi (7:26 / mi) +45m 7:13 / mi
ahr:133 max:170 shoes: Innov-8 X-talon 212

IW. Roads still very quiet. Office a bit busier today.
5 PM

Running 1:03:42 intensity: (14:58 @2) + (48:44 @3) 7.81 mi (8:09 / mi) +256m 7:24 / mi
ahr:132 max:142 shoes: Innov-8 X-talon 212

From work to Norton. Not fun. Uphill through slushy snow. Eventually had to bail out and run along the edge of the road because I was going nowhere on the footpath.

Thursday Dec 2, 2010 #

7 AM

Running 37:08 intensity: (17:06 @2) + (20:02 @3) 4.82 mi (7:42 / mi) +54m 7:27 / mi
ahr:128 max:139 shoes: Innov-8 X-talon 212

IW. Still a bit of snow kicking around. More people made it into the office today, but they still shut it because the car park was covered in over a foot of snow. Got loads to do, so stayed in until the middle of the afternoon.
C • shut office 2
3 PM

Running 35:31 intensity: (6:42 @2) + (28:12 @3) + (37 @4) 4.89 mi (7:16 / mi) +91m 6:52 / mi
ahr:133 max:146 shoes: Innov-8 X-talon 212

HFW. Got back just in time to see England get knocked out in the first round of World Cup voting.

Wednesday Dec 1, 2010 #

7 AM

Running 39:43 intensity: (18:20 @2) + (21:23 @3) 4.76 mi (8:21 / mi) +46m 8:06 / mi
ahr:126 max:141 shoes: Innov-8 X-talon 212

IW. There was a LOT of snow, up to my knees where I was the first person to run through it. Virtually no cars, and people just walking up the middle of the roads, very strange. I was one of only five people who made it into the office, which was promptly shut. However, as it is month end I had to stay in for a few more hours to do everybody else's month end tasks!

Got some great photos on the way in, I'll put them on facebook later.
12 PM

Running 35:01 intensity: (4:28 @2) + (30:33 @3) 4.67 mi (7:30 / mi) +74m 7:09 / mi
ahr:133 max:144 shoes: Innov-8 X-talon 212

HFW. Spent about fifteen minutes pushing out a guy who had got himself properly stuck down a dead end side road. Then he offered to pay me £10 for my help, which I refused. I'm now going to work in the pub this afternoon.

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