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Training Log Archive: MikeS

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running47 45:51:16 373.17(7:22) 600.56(4:35) 6501
  Strength & conditioning17 7:10:00
  Total58 53:01:16 373.17 600.56 6501
  [1-5]58 52:57:09

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Sunday Mar 31, 2013 #

9 AM

Running 2:44:47 intensity: (1:32:52 @2) + (1:10:28 @3) + (1:27 @4) 24.01 mi (6:52 / mi) +535m 6:25 / mi
ahr:128 max:146 shoes: Asics Gel Hyperspeed (4) (8.5)

The plan was to repeat a run I did with Pete last November and park on the road to Fairholmes and run two anti-clockwise loops of Derwent and Howden, with tempo on the road section from Kings Tree to the roundabout at Fairholmes.

However, I'd completely underestimated how much snow is still left in The Peaks, and my gamble that they would have ploughed the road all the way to Kings Tree for the bus didn't pay off. The road had been cleared to half way between the two dams, but after that it was a 50/50 mix of clear road and snow.

Had to change plans and ran two out and backs to Kings Tree, plus an extra bit at the end to get the distance up. Ran the ploughed section (2 miles) at tempo pace at the end of each lap (11.59 / 11.56). Then tried to keep the pace up on the other sections, and actually did a decent job of that despite the snow and ice. A couple of hairy moments, but on both occasions managed to catch myself. Karma came to the fore when the mountain biker who was laughing at me for nearly falling over promptly fell off himself. The conditions were rather picturesque, but not conducive for the session I had planned, which was disappointing. However, taking the positives:

- I got a good long run in the bag
- I was running strongly all the way through, and put the extra loop on the end as I was feeling good
- my new Gore windproof gloves are awesome

Fuelling: caffeinated gel 30 minutes before start, another at 75 minutes. Lucozade at 30 minutes, with second gel, and after 105 minutes.

Saturday Mar 30, 2013 #

8 AM

Running 19:14 intensity: (16:04 @2) + (2:54 @3) + (16 @4) 2.63 mi (7:19 / mi) +71m 6:45 / mi
ahr:120 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 16:28 intensity: (24 @2) + (4:00 @3) + (11:10 @4) + (54 @5) 3.11 mi (5:18 / mi) +47m 5:03 / mi
ahr:150 max:160 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

Just got the win in a sprint finish. That's the quickest I've run since this time last year, so maybe things are just starting to come together.

Running 43:23 intensity: (38:46 @2) + (4:37 @3) 5.5 mi (7:53 / mi) +145m 7:17 / mi
ahr:122 max:137 shoes: Asics Gel Hyperspeed (4) (8.5)

Home from parkrun.

Friday Mar 29, 2013 #

8 AM

Running 44:21 intensity: (32:47 @2) + (10:40 @3) + (44 @4) + (10 @5) 6.24 mi (7:06 / mi) +170m 6:33 / mi
ahr:123 max:163 shoes: New Balance 1080 (4) (9)

It's the first day of a four day weekend, the sun is shining (and has a little bit of warmth in it) and I felt good running. All is well. Niggles easing after a couple of easy runs.
9 AM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Mar 28, 2013 #

7 AM

Running 46:21 intensity: (44:27 @2) + (1:54 @3) 6.27 mi (7:23 / mi) +108m 7:01 / mi
ahr:119 max:140 shoes: Asics Gel Hyperspeed (4) (8.5)

Figure of 8 with Millenium Bridge as the middle, Tower Bridge as the top and Westminster Bridge as the bottom. Ankle quite creaky.
8 PM

Strength & conditioning 15:00 [3]

A good stretch.

Wednesday Mar 27, 2013 #

5 PM

Running 1:29:07 intensity: (58:36 @2) + (8:58 @3) + (21:33 @4) 13.01 mi (6:51 / mi) +157m 6:36 / mi
ahr:127 max:153 shoes: Asics Gel Hyperspeed (4) (8.5)

Down in London for a couple of days so a change of location for training. It's still bitterly cold down here, but there is no snow, which meant I could do something a bit quicker. Ran from my hotel by St Paul's along the embankment to Hyde Park and did three full laps of the Serpentine, which very conveniently was exactly 2 miles.

11.42 (5.51 pace)
11.24 (5.42 pace)
11.20 (5.40 pace)

Working hard by the end and felt wiped when I got back to the hotel. Been in meetings most of the day and not eaten properly so that won't have helped. Good session though, but running on very tired legs at the moment. Hopefully the long weekend will let me do some good training but also recover by doing lots of sitting around.
C • good stuff 2

Tuesday Mar 26, 2013 #

6 AM

Running 48:27 intensity: (44:13 @2) + (3:56 @3) + (18 @4) 6.22 mi (7:47 / mi) +168m 7:11 / mi
ahr:115 max:147 shoes: Innov-8 X-talon 212

Before work. There was thin layer of snow disguising all the ice. And it was snowing. Again.
6 PM

Running 1:03:22 intensity: (1:02:58 @2) + (14 @3) + (10 @4) 7.7 mi (8:14 / mi) +277m 7:24 / mi
ahr:114 max:152 shoes: Innov-8 X-talon 212

Made the most of a timely finish at work and the lightness afforded by the snow to run around Rivelin. A bit achey from all this running in slippery conditions.

Monday Mar 25, 2013 #

7 AM

Running 40:49 [2] 5.23 mi (7:48 / mi) +56m 7:33 / mi
ahr:108 max:122 shoes: Innov-8 X-talon 212

IW. Tired, treacherous.
6 PM

Running 40:18 [2] 5.37 mi (7:30 / mi) +77m 7:11 / mi
ahr:112 max:123 shoes: Innov-8 X-talon 212

HFW. Less tired, less treacherous.
7 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Sunday Mar 24, 2013 #

8 AM

Running 3:03:11 intensity: (2:43:14 @2) + (19:42 @3) + (15 @4) 20.34 mi (9:00 / mi) +705m 8:08 / mi
ahr:116 max:145 shoes: Innov-8 X-talon 212

Tempo run had to be postponed because of the weather conditions, so changed plans and ran with Paul. Started off by running down to his house and then the planned route was Stanage Pole and back. That was going OK until we hit Fulwood Lane where the wind had blown the snow into these mad crazy drifts that were up to head height. On top of that, the wind was whipping the snow off the tops of the drifts and freezing our faces. We battled through them up to the corner just past the turn off to Burbage mines, but then it looked like someone had literally filled the entire road to chest height with snow and there was no way through. We re-planned, turned round and went back to Ringinglow and from there picked up the Round Sheffield walk route, which while still tough running wasn't as exposed. What this run lacked in distance, it made up for in toughness. Running strongly still at the end, a little stiff in the right hip.

Needed one of these for Fulwood Lane:
http://www.youtube.com/watch?v=Q1PK5wBC4pg

Saturday Mar 23, 2013 #

8 AM

Running 20:55 [2] 2.68 mi (7:48 / mi) +77m 7:10 / mi
ahr:114 max:129 shoes: Innov-8 X-talon 212

Down to the parkrun. There had been a little bit of snow overnight in Sheffield.

Running 18:33 intensity: (3:52 @2) + (3:41 @3) + (11:00 @4) 3.11 mi (5:58 / mi) +54m 5:40 / mi
ahr:144 max:150 shoes: Innov-8 X-talon 212

Sheffield Hallam parkrun, 2nd place.

Well it certainly wasn't pb conditions, but to run just under marathon pace was a pretty decent achievement. Feeling nice and strong through the snow, lacking a bit of sharpness, but that's to be expected, and is not a concern.

Running 45:20 intensity: (44:54 @2) + (26 @3) 5.5 mi (8:14 / mi) +146m 7:37 / mi
ahr:117 max:133 shoes: Innov-8 X-talon 212

Run home. With Andy P for the first bit. Not many cars or people out, and the people who were out were just walking in the middle of the road. Quite tired when I got home, long one tomorrow could be a toughie. Was planning on doing a long run with tempo sections, but not sure the conditions are going to allow that, as it's still snowing, nearly 30 hours after it first started.
10 AM

Strength & conditioning 30:00 [3]

Core and stretching.

Friday Mar 22, 2013 #

7 AM

Running 25:56 intensity: (1 @1) + (25:55 @2) 3.44 mi (7:33 / mi) +15m 7:27 / mi
ahr:105 max:119 shoes: Innov-8 X-talon 212

IW. Horrible.

Thursday Mar 21, 2013 #

6 AM

Running 23:21 intensity: (18:30 @2) + (43 @3) + (15 @4) + (3:53 @5) 3.19 mi (7:20 / mi) +16m 7:13 / mi
ahr:120 max:177 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley.

Running 37:44 intensity: (6:16 @2) + (28:12 @3) + (3:16 @4) 6.28 mi (6:00 / mi) +32m 5:55 / mi
ahr:139 max:148 shoes: Asics Gel Hyperspeed (4) (8.5)

Two tempo laps. Felt much more comfortable today. Ready to extend up to three.

Running 33:33 intensity: (22:54 @2) + (2:43 @3) + (7:56 @4) 3.92 mi (8:33 / mi) +2m 8:33 / mi
ahr:119 max:151 shoes: Asics Gel Hyperspeed (4) (8.5)

Onto the track for 4 * 800m with 400m jog recovery. Times of:

2:39
2:38
2:36
2:35

Not too bad, nice to be getting quicker and into a rhythm as the reps went on. Then onto work.
6 PM

Running 25:01 [2] 3.36 mi (7:26 / mi) +85m 6:54 / mi
ahr:113 max:121 shoes: Asics Gel Hyperspeed (4) (8.5)

HFW.

Wednesday Mar 20, 2013 #

7 AM

Running 1:08:28 intensity: (1:05:32 @2) + (2:56 @3) 9.17 mi (7:28 / mi) +79m 7:17 / mi
ahr:119 max:133 shoes: New Balance 1080 (4) (9)

Extended IW. In the snow.
6 PM

Running 25:43 intensity: (19:30 @2) + (3:27 @3) + (1:27 @4) + (1:19 @5) 3.39 mi (7:35 / mi) +91m 7:00 / mi
ahr:121 max:168 shoes: New Balance 1080 (4) (9)

HFW.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Tuesday Mar 19, 2013 #

7 AM

Running 38:02 intensity: (34:40 @2) + (3:22 @3) 5.26 mi (7:14 / mi) +51m 7:01 / mi
ahr:118 max:142 shoes: Asics Gel Hyperspeed (4) (8.5)

IW. Still a bit stiff from Sunday.
6 PM

Running 58:09 intensity: (35:37 @2) + (11:27 @3) + (11:05 @4) 8.0 mi (7:16 / mi) +99m 7:00 / mi
ahr:128 max:153 shoes: Asics Gel Hyperspeed (4) (8.5)

Work to track, a couple of extra laps warm up and then 6 * 800m with 200m jog recovery. I've not tried to run that hard for a good while, and it was a real shock to the system. Times:

2.35, 2.34, 2.33, 2.33, 2.34, 2.33.

Actually pleasantly surprised by those. Then run home, on my own.

Monday Mar 18, 2013 #

6 PM

Running 46:07 intensity: (31:53 @2) + (12:48 @3) + (1:09 @4) + (17 @5) 6.23 mi (7:24 / mi) +160m 6:51 / mi
ahr:124 max:169 shoes: New Balance 1080 (4) (9)

Steady to stretch the legs out after yesterday. A bit wooden to start with, but got better the longer I ran. I am fed up of the cold.
7 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Sunday Mar 17, 2013 #

9 AM

Running 14:17 intensity: (6 @0) + (14:11 @2) 2.0 mi (7:09 / mi) +12m 7:01 / mi
ahr:120 max:129 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm up.

Running race 1:16:28 intensity: (51 @2) + (41:31 @3) + (34:03 @4) + (3 @5) 13.12 mi (5:50 / mi) +199m 5:34 / mi
ahr:144 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

South Yorkshire Half Marathon, 6th place.

As with last year, the plan was to run somewhere either on or just under marathon pace. The route was slightly different to the prior year, and rather than the one mile out and back before two laps, it was two extended laps. However, the extension had two hills, one of which was significant.

Ran the first mile in 5.49 and the second mile in 5.47. Was in a pack of four runners by this point, places five to eight, with the lead four already pulling away. I tucked myself into the middle of the group and just got into a nice steady rhythm. The new hill after four and half miles reduced the group to three, and then the hill after nine miles reduced it to two.

Then the other runner left started to pick up the pace. I went with him and we were definitely speeding up. Second time up the new hill was tough, and I just about hung onto him, but as we came through 12 miles he went again and I couldn't stick the pace. Still ran a 5.32 last mile so he was fairly shifting!

Ended up running exactly the same time as last year, on what (I think at least) was a tougher route (general opinion seemed to be that it was 1 minute slower). I was working hard by the end, but the first ten miles in just over 59 minutes were fine.

Fuelling: caffeine energy gel 30 minutes before start, lucozade and caffeine at half way.
11 AM

Running 14:43 intensity: (10:44 @2) + (3:59 @3) 2.09 mi (7:02 / mi) +15m 6:53 / mi
ahr:125 max:137 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down.

Saturday Mar 16, 2013 #

8 AM

Running 20:28 intensity: (13:53 @2) + (2:38 @3) + (2:04 @4) + (1:53 @5) 2.66 mi (7:42 / mi) +71m 7:07 / mi
ahr:123 max:165 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun with Ben and Andy.

Running 16:59 intensity: (2:46 @2) + (2:48 @3) + (11:07 @4) + (18 @5) 3.08 mi (5:31 / mi) +45m 5:17 / mi
ahr:146 max:156 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 6th place.

Everybody seemed to sprint off at the start, and I was way back after the first loop. Climbed through the field as we went up through the park, settled into a decent rhythm and got a few more places down Rustlings Road on the second lap. Not going too crazy today with a half marathon tomorrow. Andy won in 15.59 by his watch. But will it get rounded up in the official results?

Running 41:59 intensity: (36:57 @2) + (5:02 @3) 5.38 mi (7:48 / mi) +144m 7:12 / mi
ahr:120 max:140 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home with Ben and Andy.

Friday Mar 15, 2013 #

6 AM

Running 21:51 [2] 3.0 mi (7:18 / mi) +14m 7:11 / mi
ahr:107 max:123 shoes: New Balance 1080 (4) (9)

Home to Don Valley.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @70/80/80/85 kgs
Split squats FW 3x10 @60/60/60 kg

3-way pull ups 7/7/7

Running 33:00 intensity: (31:29 @2) + (1:27 @3) + (4 @4) 3.06 mi (10:47 / mi) +2m 10:46 / mi
ahr:101 max:145 shoes: New Balance 1080 (4) (9)

Drills, 4 * 100m strides, 2 * 150 accelerations then run to work.
5 PM

Running 24:11 [2] 3.3 mi (7:20 / mi) +68m 6:53 / mi
ahr:116 max:127 shoes: New Balance 1080 (4) (9)

HFW. A little sore at the start from this morning, but better by the end.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Thursday Mar 14, 2013 #

6 AM

Running 23:16 [2] 3.18 mi (7:19 / mi) +16m 7:12 / mi
ahr:107 max:121 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley.

Running 37:43 intensity: (45 @2) + (29:52 @3) + (7:06 @4) 6.3 mi (5:59 / mi) +32m 5:54 / mi
ahr:141 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

2 * tempo loop. On my own because Paul was (very sensibly) having an easy day to recover properly from illness. Much better this week, got in a nice rhythm and while it wasn't as comfortable as I'd have liked, it wasn't too hard work. Although it's always going to be tough doing this kind of session at 7.15 without any breakfast. HR a little higher than I would have liked.

Running 12:37 intensity: (11:01 @2) + (1:36 @3) 1.69 mi (7:29 / mi) +13m 7:19 / mi
ahr:124 max:135 shoes: Asics Gel Hyperspeed (4) (8.5)

Extended loop to work.
6 PM

Running 25:39 intensity: (25:32 @2) + (7 @3) 3.4 mi (7:32 / mi) +88m 6:59 / mi
ahr:116 max:131 shoes: Asics Gel Hyperspeed (4) (8.5)

HFW via Tesco. Nice and easy.

Wednesday Mar 13, 2013 #

6 AM

Running 1:06:12 intensity: (43:01 @2) + (23:11 @3) 9.24 mi (7:10 / mi) +92m 6:57 / mi
ahr:125 max:138 shoes: New Balance 1080 (4) (9)

Extended IW.
6 PM

Running 25:05 intensity: (23:56 @2) + (1:09 @3) 3.4 mi (7:23 / mi) +90m 6:49 / mi
ahr:117 max:138 shoes: New Balance 1080 (4) (9)

HFW.

Strength & conditioning 15:00 [3]

Core work.

Tuesday Mar 12, 2013 #

6 AM

Running 23:00 [2] 3.12 mi (7:22 / mi) +15m 7:15 / mi
ahr:112 max:127 shoes: New Balance 1080 (4) (9)

Home to Don Valley.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @70/80/80/80 kgs
Split squats FW 3x10 @60/60/60 kg

3-way pull ups 7/7/7

Running 23:36 [2] 1.79 mi (13:11 / mi)
ahr:94 max:126 shoes: New Balance 1080 (4) (9)

Drills and run to work.
6 PM

Running 35:45 intensity: (24:35 @2) + (11:10 @3) 4.91 mi (7:17 / mi) +86m 6:54 / mi
ahr:125 max:141 shoes: New Balance 1080 (4) (9)

HFW.

Monday Mar 11, 2013 #

7 AM

Running 25:47 [2] 3.42 mi (7:32 / mi) +14m 7:27 / mi
ahr:115 max:128 shoes: New Balance 1080 (4) (9)

IW. Legs feeling a little tired, a few aches and pains, but nothing too bad.
6 PM

Running 32:36 intensity: (30:07 @2) + (2:29 @3) 4.3 mi (7:35 / mi) +96m 7:05 / mi
ahr:118 max:139 shoes: New Balance 1080 (4) (9)

HFW. A little better. Bitterly cold.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Mar 10, 2013 #

10 AM

Running 5:36 intensity: (5:22 @2) + (14 @3) 0.76 mi (7:24 / mi) +2m 7:20 / mi
ahr:113 max:135 shoes: Asics Gel Hyperspeed (4) (8.5)

Two laps of the university to warm up.

Running 2:04:53 intensity: (2:56 @2) + (1:14:20 @3) + (46:25 @4) + (1:12 @5) 20.0 mi (6:15 / mi) +241m 6:01 / mi
ahr:142 max:156 shoes: Asics Gel Hyperspeed (4) (8.5)

Stafford 20. 5th place.

I've not done this race since 2010, so thought I'd give it another go this year, especially as I've not done any longer tempo running yet. After much deliberation over how to pace myself, I'd decided on running the first 10 miles at 6.30 pace, the next 5 miles at 6.15 pace and the last 5 miles at 6.00 pace.

The next big decision was what to wear. As I sat in my car waiting for the start, it was 2 degrees, snowing and windy. I took the wimpy option and wore thermal, waterproof, hat, gloves and three quarter lycras.

The course is three laps, one of nine miles and two of five and a half miles. Each lap has a one mile climb at the start out of Stafford past the showground. Today, that was also into the wind.

I blew my plan out of the water by running a 5.57 first mile, but it just felt so easy. Thankfully the hill and wind slowed the next mile down, and after six miles I'd settled into a very relaxed and comfortable pace of 6.20. At this point I changed my plan to 6.20s / 6.10s / 6.00s. Around 8 miles I was caught by two other runners, one with a BRAT vest on, and one with a hat. They didn't overtake me and we had a bit of a chat and started running together.

I took the lead on up the hill, and we went through ten miles in 6.23 pace. I was feeling strong and so in line with the plan upped the pace and they both came with me. The first three miles of this section we ran in an average pace of 6.03, but the next two miles had the wind and the hill climb, so it was good to get slightly ahead. I took the lead on up the hill again, hat came with me but we dropped BRAT. The 15 mile marker was as we crested the hill, and the pace for the section was 6.12.

I was still feeling strong and so in line with the plan upped the pace again and again hat came with me. The first mile of this section was still slightly uphill and into the wind, and it took 6.16. But the next two were downhill and were run in 5.52 and 5.44. The final two miles were the largely flat drag back to the finish, and I managed to keep the pace up in mile 19 with a 6.01. I also got a small gap on hat, and kept pushing on in the last mile, although it was now feeling like hard work. Turned the final corner with 400m to go, into the wind and uphill and nearly came to a standstill, but managed to stay ahead to the end. 6.07 for the last mile and pace for the section of 5.59.

Section 1: 10 miles, 1.03.51, 6.23 av pace, AHR 139
Section 2: 5 miles, 31.26, 6.12 av pace, AHR 144
Section 3: 5 miles, 29.47, 5.58 av pace, AHR 149

Overall happy with that given the conditions (although it was slightly slower than the 2.04.13 I ran in 2010). The first 15 miles felt pretty easy, and it was only the last two miles where I felt like I was having to put some effort in to maintain the pace.

Fuelling: caffeine energy gel 30 minutes before start, lucozade every 30 minutes, caffeine energy gel at 1 hour.

Andi Jones and the guy who won the race last year in 1.47 disappeared out of the start and were never seen again.
C • brill 2

Running 6:31 intensity: (5:37 @2) + (54 @3) 0.79 mi (8:15 / mi) +1m 8:14 / mi
ahr:123 max:133 shoes: Asics Gel Hyperspeed (4) (8.5)

Two laps of the university to warm down.

Saturday Mar 9, 2013 #

8 AM

Running 20:01 intensity: (19:24 @2) + (37 @3) 2.7 mi (7:24 / mi) +87m 6:44 / mi
ahr:118 max:141 shoes: Asics Gel Hyperspeed (3) (8.5)

Down to parkrun.

Running 16:46 intensity: (22 @2) + (43 @3) + (11:39 @4) + (4:02 @5) 3.08 mi (5:27 / mi) +46m 5:13 / mi
ahr:150 max:159 shoes: Asics Gel Hyperspeed (3) (8.5)

Sheffield Hallam parkrun, 1st place.

Had a good race with Zak. He got a 10m gap right from the start and then that stayed pretty constant all the way to the top of the second climb. I managed to close the gap on the way down Rustlings Road and just sneaked ahead at the end.

Running 44:06 intensity: (39:36 @2) + (4:30 @3) 5.46 mi (8:05 / mi) +148m 7:27 / mi
ahr:121 max:136 shoes: Asics Gel Hyperspeed (3) (8.5)

Run home. With Jon X back to Ranmoor.

Friday Mar 8, 2013 #

6 AM

Running 8:44 intensity: (1:18 @2) + (5 @3) + (4 @4) + (7:17 @5) 1.16 mi (7:30 / mi) +10m 7:19 / mi
ahr:162 max:186 shoes: New Balance 1080 (4) (9)

Round the bowl.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @60/80/80/80 kgs
Split squats FW 3x10 @60/60/60 kg

3-way pull ups 7/7/7
Dips 8/8/8

Running 26:46 intensity: (25:20 @2) + (1:20 @3) + (6 @4) 2.25 mi (11:54 / mi) +4m 11:50 / mi
ahr:97 max:145 shoes: New Balance 1080 (4) (9)

Drills, 4 * 100m strides and 2 * 150m accelerations.

Thursday Mar 7, 2013 #

7 AM

Running 1:06:44 intensity: (49:13 @2) + (16:58 @3) + (31 @4) + (2 @5) 9.26 mi (7:12 / mi) +79m 7:01 / mi
ahr:122 max:156 shoes: New Balance 1080 (4) (9)

Extended IW. Wet.
6 PM

Running 25:39 intensity: (24:58 @2) + (41 @3) 3.39 mi (7:34 / mi) +92m 6:59 / mi
ahr:120 max:133 shoes: New Balance 1080 (4) (9)

HFW.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Wednesday Mar 6, 2013 #

6 AM

Running 23:52 intensity: (21:02 @2) + (2:19 @3) + (31 @4) 3.17 mi (7:32 / mi) +16m 7:25 / mi
ahr:113 max:151 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley.

Running 38:13 intensity: (2:48 @0) + (53 @2) + (15:29 @3) + (19:03 @4) 6.29 mi (6:05 / mi) +32m 5:59 / mi
ahr:143 max:153 shoes: Asics Gel Hyperspeed (4) (8.5)

Two tempo loops. Not a great session this morning. It felt like too much of an effort right from the start, and even though I suspected we were off pace, I wasn't able to pick it up. Paul was in a similar position. I was very snotty, so maybe it's just the tail end of the sore throat / sniffle I've had over the last few days (perhaps backed up by the high HR). Still got the miles done, but bailed on the planned 800s after.

Running 13:59 intensity: (13:31 @2) + (28 @3) 1.69 mi (8:18 / mi) +13m 8:06 / mi
ahr:117 max:132 shoes: Asics Gel Hyperspeed (4) (8.5)

Extended loop to work.
6 PM

Running 25:05 [2] 3.35 mi (7:30 / mi) +70m 7:02 / mi
ahr:114 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)

HFW via Tesco.

Tuesday Mar 5, 2013 #

6 AM

Running 22:09 [2] 3.01 mi (7:22 / mi) +13m 7:16 / mi
ahr:105 max:119 shoes: New Balance 1080 (4) (9)

Home to Don Valley.

Strength & conditioning 35:00 [3]
shoes: New Balance 1080 (4) (9)

Gym session with Paul.

Squats FW 4x10 @60/75/80/80 kgs
Split squats FW 3x10 @55/55/55 kg

3-way pull ups 7/7/7
Dips 8/8/8

Running 31:46 [2] 2.68 mi (11:51 / mi) +16m 11:38 / mi
ahr:94 max:122 shoes: New Balance 1080 (4) (9)

Drills, and then an extended loop into work.
6 PM

Running 25:59 intensity: (24:40 @2) + (1:19 @3) 3.42 mi (7:35 / mi) +93m 7:00 / mi
ahr:117 max:137 shoes: New Balance 1080 (4) (9)

HFW.
7 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Monday Mar 4, 2013 #

6 AM

Running 37:29 intensity: (30:44 @2) + (23 @3) + (33 @4) + (5:49 @5) 5.06 mi (7:25 / mi) +13m 7:21 / mi
ahr:117 max:173 shoes: New Balance 1080 (4) (9)

From Emma's before work.
7 PM

Running 43:43 intensity: (42:14 @2) + (1:29 @3) 5.86 mi (7:28 / mi) +188m 6:47 / mi
ahr:113 max:135 shoes: New Balance 1080 (4) (9)

From home to the top end of Eccy Road to drop some documents off at the solicitors, then back home via Eccy Road and Hanover Way.
C • solicitors 7

Sunday Mar 3, 2013 #

8 AM

Running 2:39:53 intensity: (1:57:20 @2) + (41:13 @3) + (1:20 @4) 22.18 mi (7:13 / mi) +514m 6:43 / mi
ahr:124 max:148 shoes: New Balance 1080 (4) (9)

On my own today as Paul was philosophising in Brighton. Throat still feeling a bit sore and phlegmy so decided against the planned tempo session. Instead headed out to Claywheels Lane and through Beeley to Oughtibridge. Climbed the hill over the railway line and picked up the TPT which I followed through Wharncliffe and beyond. Made it just past the tunnel before turning round and coming back the same way. Picked up the pace a little in miles 19 and 20 to 6.30s just to stretch the legs. Chest OK, but a bit tight on some of the short steep climbs. Hopefully this will have helped clear the system, because other than that I was running strongly. Post run weight was under 65kg, which is getting close to target.

Fuel: lucozade at 30 minutes, 1 hr, after gel and 2 hrs. Gel at turn point after c.82 minutes.

Saturday Mar 2, 2013 #

8 AM

Running 19:36 intensity: (1:13 @0) + (12:04 @2) + (3:20 @3) + (2:04 @4) + (55 @5) 2.65 mi (7:23 / mi) +74m 6:48 / mi
ahr:128 max:161 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:19 intensity: (1:06 @2) + (1:27 @3) + (14:46 @4) 3.07 mi (5:38 / mi) +53m 5:21 / mi
ahr:147 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun.

Just taking it steady, felt in control, time not too bad.

Running 39:34 intensity: (27:18 @2) + (12:16 @3) 5.48 mi (7:13 / mi) +146m 6:40 / mi
ahr:126 max:138 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home.
10 AM

Strength & conditioning 15:00 [3]

Core work.

Friday Mar 1, 2013 #

6 AM

Running 21:55 intensity: (21:17 @2) + (38 @3) 3.02 mi (7:15 / mi) +13m 7:10 / mi
ahr:111 max:140 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley.

Strength & conditioning 35:00 [3]

Gym session with Paul.

Squats FW 4x10 @60/75/75/80 kgs
Split squats FW 3x10 @50/50/55 kg

3-way pull ups 6/6/6
Dips 8/8/8
7 AM

Running 18:17 [2] 1.14 mi (16:03 / mi) +2m 15:58 / mi
ahr:94 max:117 shoes: Asics Gel Hyperspeed (4) (8.5)

Drills.

Running 4:49 [2] 0.65 mi (7:21 / mi)
ahr:118 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)

Don Valley to work. I now work very close to Don Valley. And now they are going to close it.

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