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Training Log Archive: MikeS

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running33 29:56:55 250.5(7:10) 403.14(4:27) 4373
  Strength & conditioning10 4:00:00
  Orienteering1 35:21 4.49(7:52) 7.23(4:53) 166
  Total42 34:32:16 254.99 410.37 4539

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Thursday May 31, 2012 #

7 AM

Running 45:17 intensity: (25:28 @2) + (19:49 @3) 6.5 mi (6:58 / mi) +50m 6:48 / mi
ahr:126 max:137 shoes: New Balance 1080 (2) (9)

In Basildon.

Strength & conditioning 20:00 [3]

Core and strength work.

Wednesday May 30, 2012 #

6 AM

Running 47:05 intensity: (33:50 @2) + (5:37 @3) + (6:28 @4) + (1:10 @5) 6.42 mi (7:20 / mi) +14m 7:17 / mi
ahr:127 max:156 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with PaulF and special guest Trackslug. 10 * 400m with 200m recovery. Just trying to hang on to the back of Paul and Dave.

71, 72, 70, 71, 71, 71, 70, 71, 71, 70.

Happy with that.

Tuesday May 29, 2012 #

6 PM

Running 1:04:17 intensity: (37:25 @2) + (26:52 @3) 8.59 mi (7:29 / mi) +206m 6:58 / mi
ahr:126 max:143 shoes: New Balance 1080 (2) (9)

Drove out to Fox House and did the White Edge, Frogatt Edge loop. Lovely.

Monday May 28, 2012 #

5 PM

Running 1:06:41 intensity: (30:12 @2) + (36:24 @3) + (5 @4) 8.55 mi (7:48 / mi) +353m 6:55 / mi
ahr:129 max:145 shoes: New Balance 1080 (2) (9)

Before running, I didn't think I was tired from the race yesterday. After running for 50m, I realised I was. So swiftly downgraded my 100 minute route to a 70 minute route, and went round the Rivelin + Stannington loop. Hot hot hot.

Sunday May 27, 2012 #

Event: Sheffield Half Marathon
 
9 AM

Running race 1:16:53 intensity: (4:25 @2) + (2:18 @3) + (1:02:27 @4) + (7:43 @5) 13.11 mi (5:52 / mi) +113m 5:43 / mi
ahr:146 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Half Marathon, 17th place.

The overall plan for today was mainly to have fun. And the race plan was to run at marathon pace (~6 min miles) until 8 miles, and then pick the pace up for the last section if I was feeling strong. Got carried away (obviously) at the start, and the first couple of miles were too quick, but then settled into a comfortable rhythm, ignoring everybody else. Through 6 miles in 35.41, pretty much spot on.

Eccy Road, as always, was pretty immense with loads of support. I tried to wave at or acknowledge everybody I knew who cheered me on. So thanks to you all. I also managed to throw my empty gel wrapper into a bin as I ran past it, which it got a round of applause. I purposefully held back a little going back down Eccy Road, because the next section round Devonshire Green is tough, and I wanted to run this bit well.

That plan worked, as I was then able to start my push on at this point, overtaking Tom Beasant and three other runners in quick succession. Then I had my sights on Carl Egdell, Ben Beattie and Will Beauchamp. Caught Carl at 11 and got away on the climb up Hawke Lane. Ben and Will were coming back, but I couldn't quite get on terms and they beat me by 3 and 8 seconds respectively.

I'm happy with the run, as I wasn't sure what to expect, especially after running so badly last year. Perhaps could have run a bit quicker at the start, but didn't want to risk it with the heat, and this being my first proper race since the marathon. And I had fun, which is always the important thing.

Now need to decide what's next.
C • gel wrapper 1

Saturday May 26, 2012 #

8 AM

Running 16:15 intensity: (9:38 @2) + (6:37 @3) 2.23 mi (7:18 / mi) +81m 6:34 / mi
ahr:126 max:144 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 18:10 intensity: (1:41 @2) + (1:19 @3) + (14:56 @4) + (14 @5) 3.06 mi (5:56 / mi) +64m 5:34 / mi
ahr:147 max:156 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 2nd place.

Wanted to stretch the legs out before tomorrow, so ran the parkrun at marathon pace. Nobody to race today, and because of that it was easier to keep disciplined. Nice and comfortable.

Running 15:41 intensity: (6:03 @2) + (9:38 @3) 2.12 mi (7:24 / mi) +78m 6:39 / mi
ahr:128 max:142 shoes: Asics Gel Hyperspeed (2) (8.5)

Just straight back home today.

Friday May 25, 2012 #

Note
(rest day)

Rest day. Tired from a week working away, and quite a bit of driving, so this is needed.

Thursday May 24, 2012 #

7 PM

Running 1:04:52 intensity: (11:06 @2) + (52:25 @3) + (1:21 @4) 9.13 mi (7:06 / mi) +151m 6:45 / mi
ahr:135 max:147 shoes: New Balance 1080 (2) (9)

I'm getting about a bit this week. Got a meeting in Birmingham tomorrow, so booked an overnight stop in Sutton Coldfield so that I could go for a run in Sutton Park. Just what I needed after a 160 mile drive. Cracking evening, and went for an explore of the park, top off. This is what running is all about! I didn't realise there was a golf course in the middle.
C • better even than... 2

Wednesday May 23, 2012 #

7 AM

Strength & conditioning 25:00 [3]

Core and strength work.
5 PM

Running 1:15:29 intensity: (19:31 @2) + (55:14 @3) + (44 @4) 10.58 mi (7:08 / mi) +190m 6:46 / mi
ahr:133 max:146 shoes: New Balance 1080 (2) (9)

I was going to do a track session, but it was too nice (and too warm) so just went for a slightly longer run. Out to Langdon Hills, a bit of an explore, and then back. I was disappointed at how much smaller the area was than I expected, but then as I was leaving I saw a map and realised that I'd just been round two of the smaller bits. Struggled a little bit, maybe it was the heat. Proper warm.

Tuesday May 22, 2012 #

6 AM

Running 44:36 intensity: (33:45 @2) + (10:51 @3) 6.17 mi (7:14 / mi) +162m 6:41 / mi
ahr:123 max:144 shoes: New Balance 1080 (1) (9)

Before work. It's got warm. Finally.

Monday May 21, 2012 #

12 PM

Running 42:36 intensity: (14:18 @2) + (22:29 @3) + (11 @4) + (5:38 @5) 6.18 mi (6:54 / mi) +113m 6:32 / mi
ahr:136 max:191 shoes: New Balance 1080 (1) (9)

At lunch.
6 PM

Strength & conditioning 15:00 [3]

Core and strength work.

Sunday May 20, 2012 #

9 AM

Running 1:45:10 intensity: (1:02:27 @2) + (40:20 @3) + (2:23 @4) 13.6 mi (7:44 / mi) +372m 7:08 / mi
ahr:126 max:148 shoes: New Balance 1080 (1) (9)

Struck out from Emma's Mums for a bit of an explore. Totley, up through Eccy Woods to the bottom of Limb Valley, along Eccy Road to the cricket pitch, back through the woods, Millhouses Park, along the path on the other side of the railway line, then picked up the round Sheffield walk through Ladies Spring Woods, the golf course and Graves Park. Tiring a little in the last ten minutes.

Saturday May 19, 2012 #

8 AM

Running 19:50 intensity: (12:42 @2) + (6:10 @3) + (43 @4) + (15 @5) 2.62 mi (7:34 / mi) +90m 6:50 / mi
ahr:124 max:157 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 16:36 intensity: (1:09 @2) + (29 @3) + (7:10 @4) + (7:48 @5) 3.1 mi (5:21 / mi) +62m 5:02 / mi
ahr:152 max:159 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 5th place.

A good field today. Quickly split into two groups, with Paul, Phil, Armand and Nas together with a gap to me, Daniel, Will, Jonny and Carl. Segmented a bit on the second lap, with Nas dropping out and Armand getting a gap at the front. Carl and Daniel got a small lead on me on the second climb, but caught that back on the downhill, got past Carl, Daniel pipped me. 14 seconds quicker than last week so happy.

Running 39:52 intensity: (30:05 @2) + (9:47 @3) 5.11 mi (7:49 / mi) +102m 7:21 / mi
ahr:124 max:136 shoes: Asics Gel Hyperspeed (2) (8.5)

To the top of Bingham Park and back with Paul, then back home via Eccy Road and Hanover Way.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday May 18, 2012 #

6 AM

Running 44:38 intensity: (27:45 @2) + (14:05 @3) + (30 @4) + (2:18 @5) 6.17 mi (7:14 / mi) +160m 6:42 / mi
ahr:129 max:172 shoes: New Balance 1080 (2) (9)

Usual loop. Better after a good sleep.

Thursday May 17, 2012 #

6 PM

Running 58:20 intensity: (38:20 @2) + (17:23 @3) + (1:59 @4) + (38 @5) 7.64 mi (7:38 / mi) +249m 6:56 / mi
ahr:126 max:159 shoes: New Balance 1080 (1) (9)

This was a struggle. Legs a bit battered from the double header of drills and a tough track session. Body shattered from a 6am start and 200 miles of driving. But forced myself out, and glad I did.

Wednesday May 16, 2012 #

6 AM

Running 55:47 intensity: (29:47 @2) + (10:05 @3) + (15:18 @4) + (37 @5) 7.77 mi (7:11 / mi) +13m 7:09 / mi
ahr:129 max:155 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with Paul. 6 sets of 800m (100m jog), 200m (400m jog in 3 minutes). Paul was targeting 3.06 for each set, I was less optimistic. However it went better than I thought:

2.33, 0.34 (3.07)
2.30, 0.33 (3.03)
2.30, 0.34 (3.04)
2.30, 0.33 (3.03)
2.30, 0.33,(3.03)
2.31, 0.33 (3.04)

Pleased with those times. But couldn't keep up with Paul who was running very well.
8 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday May 15, 2012 #

6 AM

Running 21:55 intensity: (17:13 @2) + (2:38 @3) + (2:00 @4) + (4 @5) 2.98 mi (7:21 / mi) +14m 7:15 / mi
ahr:120 max:157 shoes: New Balance 1080 (2) (9)

Home to Don Valley.

Running 22:06 intensity: (20:12 @2) + (1:54 @3) 1.56 mi (14:09 / mi) +3m 14:04 / mi
ahr:107 max:134 shoes: Asics Gel Hyperspeed (2) (8.5)

Drills with Paul.

Running 15:00 intensity: (8:19 @2) + (6:41 @3) 2.03 mi (7:24 / mi) +28m 7:06 / mi
ahr:126 max:138 shoes: New Balance 1080 (2) (9)

Don Valley to work.
6 PM

Running 34:54 intensity: (18:30 @2) + (15:34 @3) + (50 @4) 5.01 mi (6:58 / mi) +89m 6:36 / mi
ahr:129 max:152 shoes: New Balance 1080 (2) (9)

HFW. A bit achey from drills.

Monday May 14, 2012 #

6 PM

Running 42:46 intensity: (20:15 @2) + (19:47 @3) + (2:44 @4) 6.17 mi (6:56 / mi) +158m 6:25 / mi
ahr:130 max:150 shoes: New Balance 1080 (2) (9)

Shorter run after quite a few miles over the weekend. Felt good, and without pushing it dipped under 43 for this loop for the first time.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday May 13, 2012 #

10 AM

Running 1:25:00 intensity: (38:10 @2) + (40:21 @3) + (6:29 @4) 11.31 mi (7:31 / mi) +328m 6:54 / mi
ahr:129 max:150 shoes: New Balance 1080 (1) (9)

A very nice run with Rich. From Damflask, Agden, Strines, Dale Dyke. Lovely morning to be out, sunny with a cool breeze. What little ability I used to have to climb hills and run on small trails has disappeared, so Rich was cruising away from me on these sections. I managed to hold my own on the road sections! Both of us tiring a little bit by the end.

Saturday May 12, 2012 #

8 AM

Running 19:31 intensity: (11:11 @2) + (4:31 @3) + (1:51 @4) + (1:58 @5) 2.59 mi (7:32 / mi) +84m 6:50 / mi
ahr:131 max:171 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to the parkrun.

Running 16:50 intensity: (18 @2) + (32 @3) + (7:52 @4) + (8:08 @5) 3.08 mi (5:28 / mi) +61m 5:09 / mi
ahr:153 max:159

Sheffield Hallam parkrun, 3rd place.

Last year, three weeks after London, I ran this parkrun in 17.48. Today, three weeks after London, my main aim was to be quicker than that. And if I could get under 17 I would be very pleased.

Worked hard, and both aims were achieved. Just a few seconds behind the leading two. Lost time on the downhill on the first lap, was closing on the second lap climb and descent. Good workout, starting to recover.

Bang on the time Richard predicted I would run last night.

Running 39:46 intensity: (9:02 @2) + (30:44 @3) 5.4 mi (7:22 / mi) +144m 6:48 / mi
ahr:133 max:142 shoes: Asics Gel Hyperspeed (2) (8.5)

Usual run home.

Friday May 11, 2012 #

6 AM

Running 45:19 intensity: (16:27 @2) + (28:52 @3) 6.52 mi (6:57 / mi) +51m 6:47 / mi
ahr:129 max:142 shoes: New Balance 1080 (2) (9)

Same loop as Wednesday, but at a slower pace.

Thursday May 10, 2012 #

7 AM

Strength & conditioning 25:00 [3]

Core and strength work.
6 PM

Running 55:04 intensity: (21:12 @2) + (15:05 @3) + (11:24 @4) + (7:23 @5) 8.63 mi (6:23 / mi) +3m 6:22 / mi
ahr:135 max:157 shoes: Asics Gel Hyperspeed (2) (8.5)

Went to Basildon Sporting Village, paid my £2.50 and had the athletics track to myself. Ran 8*800m with 400m jog between. Nearly quit after 6 but gave myself a good talking to and forced out the last two. Glad I did. Stiff breeze on the top bend and home straight. Times between 2.36 and 2.39 so ok given the wind.

Wednesday May 9, 2012 #

6 PM

Running 42:57 intensity: (11:37 @2) + (24:11 @3) + (7:09 @4) 6.73 mi (6:23 / mi) +52m 6:14 / mi
ahr:135 max:150 shoes: New Balance 1080 (2) (9)

Around the badlands of Basildon. Best I've felt for ages, so pushed on a bit and worked my way down to sub-6 miling by the end.

Tuesday May 8, 2012 #

6 AM

Running 33:12 intensity: (28:18 @2) + (4:54 @3) 4.48 mi (7:24 / mi) +122m 6:50 / mi
ahr:122 max:144 shoes: New Balance 1080 (1) (9)

Short run before work.
6 PM

Running 35:34 intensity: (14:30 @2) + (20:54 @3) + (10 @4) 5.12 mi (6:57 / mi) +21m 6:52 / mi
ahr:130 max:146 shoes: New Balance 1080 (2) (9)

An explore of Basildon around my hotel in Festival Park. A lap of Gloucester Park (which wasn't as big as I'd hoped), then an out and back to Laindon. Moving quite well tonight.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Monday May 7, 2012 #

8 AM

Running 1:28:49 intensity: (45:32 @2) + (43:17 @3) 11.75 mi (7:33 / mi) +332m 6:57 / mi
ahr:128 max:144 shoes: New Balance 1080 (1) (9)

Something a little longer today, but took it very easy. Along the bottom of Rivelin to the dam, up the track to Wyming Brook, then back along the roads through Lodge Moor, Sandygate, Crosspool and Crookes. Could have easily kept going at the end.

Sunday May 6, 2012 #

11 AM

Orienteering 35:21 intensity: (3:06 @2) + (1:50 @3) + (29:05 @4) + (1:20 @5) 4.49 mi (7:52 / mi) +166m 7:03 / mi
ahr:149 max:160 shoes: VJ Integrator (8.5)

British Relay Champs. 3rd leg for SYO 3rd team.

Rich ran a cracking first leg, and Al a strong second leg to send me out in 9th place, just behind a little pack of JonX for FVO, Dan Hartmann for HOC and Steve Watkins for AIRE. Took it steady to the first control and made sure I got into the map, then on the longer leg to control 2 overtook Jon and Dan. Passed Steve coming into it as a left it.

Then on my own for the rest of the course, Navigating pretty well, using the compass lots to get the direction right. A couple of wobbles, and maybe lost 1 minute through 13 / 14 / 15. Thought I was moving at an OK speed until Ralph came steaming past me on the way to 16.

Team finished in 6th overall. Very pleasing result.

I enjoyed my guest appearance. Navigated pretty well, but it was quite an easy area. Just couldn't run quickly enough, a mixture of being out of orienteering practice, a of lack of confidence in terrain and actual terrain fitness.
C • Compass 2

Running 15:00 [2] 2.0 mi (7:30 / mi)
shoes: VJ Integrator (8.5)

Warm up and warm down.

Saturday May 5, 2012 #

8 AM

Running 6:28 [2] 0.79 mi (8:11 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

From Emma's Mum's house to start of parkrun.

Running 18:33 [4] 3.2 mi (5:48 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Graves Park parkrun, 1st place.

That's a tough course. Lots of changes of direction, changes of surface and changes of direction. Plus my Garmin measured it long! Pushed hard, but wasn't really going anywhere and struggled for any sharpness. But a good workout nonetheless. I think Danger is right, sub-17 on that course will take a good run.

Running 14:41 [3] 1.87 mi (7:51 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Warm down lap of the park.
10 AM

Strength & conditioning 25:00 [3]

Core and strength work.
3 PM

Running 39:25 intensity: (9:19 @2) + (28:33 @3) + (1:15 @4) + (18 @5) 5.06 mi (7:47 / mi) +66m 7:29 / mi
ahr:132 max:164 shoes: Innov-8 X-talon 212

It's been so long since I've stayed with my Aunt and Uncle in Bowston that I couldn't resist a run along the river to Stavely and back.

Friday May 4, 2012 #

7 AM

Running 44:50 [2] 6.2 mi (7:14 / mi)
shoes: New Balance 1080 (2) (9)

Usual morning route.

Thursday May 3, 2012 #

6 AM

Running 50:34 intensity: (31:44 @2) + (5:06 @3) + (6:59 @4) + (6:45 @5) 7.0 mi (7:13 / mi) +13m 7:11 / mi
ahr:129 max:158 shoes: Asics Gel Hyperspeed (2) (8.5)

First proper session since the big 'm', and I wasn't looking forward to it. It proved to be super hard.

5 * 600m (100m jog) 400m (400m jog) with PaulF. Just managed to keep up with him for the first two sets before he pulled away on the rest. I ran pretty consistently with the 600s in 1.51 / 1.52 and the 400s in 72/73, but Paul was getting faster.

Good to get that done, hopefully they'll feel better from now on.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday May 2, 2012 #

11 AM

Running 34:09 intensity: (9:14 @2) + (19:10 @3) + (5:45 @4) 4.99 mi (6:51 / mi) +53m 6:37 / mi
ahr:135 max:151 shoes: New Balance 1080 (2) (9)

At lunch.

Tuesday May 1, 2012 #

6 PM

Running 56:27 intensity: (26:26 @2) + (29:41 @3) + (20 @4) 7.4 mi (7:38 / mi) +128m 7:14 / mi
ahr:129 max:145 shoes: New Balance 1080 (2) (9)

From EIS with PaulF. Steady pace, good catch up.

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