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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running43 42:15:19 334.88(7:34) 538.93(4:42) 6499
  Strength & conditioning15 7:40:00
  Total58 49:55:19 334.88 538.93 6499

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Saturday Jan 31, 2015 #

7 AM

Running 1:28:47 intensity: (1:20:00 @2) + (8:47 @3) 10.64 mi (8:21 / mi) +310m 7:39 / mi
ahr:118 max:142 shoes: VJ Integrator (8.5)

Original plan was a session with Paul, but as he was feeling a bit under the weather we opted for miles instead. Unfortunately he had to turn back at Forge Dam but I kept going up to the top of the parks, the Limb Valley, Eccy Woods and home along Abbeydale Road. I'd forgotten how good dobs are on snow on ice.

Friday Jan 30, 2015 #

7 AM

Running 47:06 intensity: (47:03 @2) + (3 @3) 5.93 mi (7:56 / mi) +58m 7:42 / mi
ahr:110 max:130 shoes: Salomon Fellraiser (9)

IW. Bambi-on-ice like.
5 PM

Running 52:48 intensity: (44:09 @2) + (3:22 @3) + (2:42 @4) + (2:35 @5) 6.44 mi (8:12 / mi) +156m 7:37 / mi
ahr:120 max:164 shoes: Salomon Fellraiser (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and strength.

Thursday Jan 29, 2015 #

7 AM

Running 56:45 intensity: (34:43 @2) + (22:02 @3) 7.59 mi (7:28 / mi) +222m 6:51 / mi
ahr:122 max:144 shoes: Salomon Fellraiser (9)

5k uphill tempo with Paul up through the parks. Snow getting gradually deeper, breaking the trail from Forge Dam onwards. Legs tiring before HR could get really high.
8 AM

Running 35:40 [2] 4.63 mi (7:42 / mi) +30m 7:33 / mi
ahr:113 max:125 shoes: Salomon Fellraiser (9)

Picked up bag and IW. Virtually no snow out in Attercliffe.
5 PM

Running 37:32 intensity: (36:31 @2) + (1:01 @3) 4.61 mi (8:09 / mi) +118m 7:33 / mi
ahr:116 max:141 shoes: Salomon Fellraiser (9)

HFW. Icy. A lot more snow at home than there was when I left this morning.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Wednesday Jan 28, 2015 #

7 AM

Running 46:17 intensity: (44:49 @2) + (1:28 @3) 6.16 mi (7:31 / mi) +91m 7:11 / mi
ahr:116 max:133 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back, shorter version.
6 PM

Running 41:36 [2] 5.43 mi (7:39 / mi) +126m 7:09 / mi
ahr:112 max:127 shoes: New Balance 1080 (9) (9)

Abbey Lane loop in reverse. Already starting to get icy.

Tuesday Jan 27, 2015 #

Note
(rest day)

Feeling very dodgy and under the weather today so calling in a rest day. Hopefully a good sleep will sort me out.
C • So weird.. 2

Monday Jan 26, 2015 #

12 PM

Running 55:09 intensity: (45:27 @2) + (4:42 @3) + (1:02 @4) + (3:58 @5) 8.04 mi (6:52 / mi) +108m 6:35 / mi
ahr:126 max:170 shoes: New Balance 1080 (9) (9)

Moving well today. One of those great runs where you don't feel like you are working hard but find out you are running quite quickly. Maybe I was helped by the 1.4kg of weight I've lost since last Monday's weigh-in!

Sunday Jan 25, 2015 #

8 AM

Running 2:06:34 intensity: (2:05:42 @2) + (52 @3) 17.03 mi (7:26 / mi) +312m 7:02 / mi
ahr:121 max:135 shoes: New Balance 1080 (9) (9)

Monsal Trail.
This was a disappointing run for a couple of reasons. Firstly, the trail was much more snowy and icy than I had thought it would be. It all started off promisingly, with the first three miles to Hassop Station pretty clear. But then it just got worse and worse. So much so that I got fed up and turned round after an hour. I might as well have run from home. It also meant I didn't get in as many miles as I was planning (wanted 18+). Secondly, considering I ran just over 17 miles, my legs felt more tired than they should have done. Not sure why, maybe it was from running on the snow and ice, but the stamina levels weren't great. On the plus side, I did manage to get over 80 miles for the week.

Saturday Jan 24, 2015 #

8 AM

Running 24:23 [2] 3.09 mi (7:54 / mi) +54m 7:29 / mi
ahr:111 max:129 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun, really icy at the top of Rustlings Road and round the top pond.

Running 2:12 [2] 0.25 mi (8:56 / mi) +5m 8:25 / mi
ahr:103 max:112 shoes: Asics DS Trainer 19 (8.5)

Around the bottom loop with Scott.

Running 17:46 intensity: (3:06 @2) + (3:31 @3) + (11:09 @4) 3.08 mi (5:46 / mi) +46m 5:31 / mi
ahr:145 max:152 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, free run.

The parkrun was sensibly and correctly cancelled, but Scott and I decided to run an effort around the route as we were down. Unfortunately we were a bit slow off the blocks and a lot of other people had decided to do the same thing. We then spent the first half lap or so weaving in and out, jumping onto the grass and sliding on ice we couldn't see. Second lap was fine. Given the bits we had to slow down for the ice and the dodgem running on the first lap, I was happy with the time.

Running 32:51 intensity: (21:19 @2) + (11:32 @3) 4.2 mi (7:49 / mi) +144m 7:04 / mi
ahr:125 max:139 shoes: Asics DS Trainer 19 (8.5)

To the top of Crookes with Scott, then back home on my own.

Friday Jan 23, 2015 #

7 AM

Running 52:05 intensity: (44:00 @2) + (2:14 @3) + (3:21 @4) + (2:30 @5) 6.4 mi (8:08 / mi) +182m 7:29 / mi
ahr:117 max:168 shoes: Salomon Fellraiser (9)

Parks - Fulwood - Broomhill. It was pretty icy on the way up the parks so came back on the roads.
6 PM

Strength & conditioning 35:00 [3]

Core and stretching.

Thursday Jan 22, 2015 #

7 AM

Running 57:53 intensity: (28:47 @2) + (28:56 @3) + (10 @4) 7.82 mi (7:24 / mi) +209m 6:50 / mi
ahr:128 max:145 shoes: Salomon Fellraiser (9)

Paul was the victor on shoe choice today, with his Innov8 O-Rocs easily out performing my Salomon Fellraisers on the soft slushy snow. Tough workout up the hill, felt about the right effort level though. Then had to run home a bit quicker than intended as I was running late.
6 PM

Strength & conditioning 45:00 [3]

Gym, including some new exercises I wasn't very good at. Hopefully practice will make perfect.
C • Always good to find an exercise you're not good at.. 1

Wednesday Jan 21, 2015 #

7 AM

Running 49:51 [2] 5.97 mi (8:21 / mi) +65m 8:05 / mi
ahr:107 max:121 shoes: Salomon Fellraiser (9)

IW.
5 PM

Running 53:02 [2] 6.64 mi (7:59 / mi) +132m 7:31 / mi
ahr:116 max:129 shoes: Salomon Fellraiser (9)

Out to Long Line and back.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Tuesday Jan 20, 2015 #

7 AM

Running 35:33 intensity: (31:38 @2) + (1:47 @3) + (37 @4) + (1:31 @5) 4.61 mi (7:43 / mi) +26m 7:35 / mi
ahr:114 max:163 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 43:59 intensity: (21:35 @2) + (11:46 @3) + (10:38 @4) 6.55 mi (6:43 / mi) +18m 6:39 / mi
ahr:129 max:150 shoes: Track spikes

Track. 6 * (800 / 100 jog / 200 / 200 jog). Just digging in and trying to hold on.

2.41 / 0.37
2.38 / 0.37
2.38 / 0.37
2.36 / 0.36
2.37 / 0.36
2.37 / 0.35

A bit icy on the top bend again, spikes helped again.
6 PM

Running 31:13 intensity: (29:48 @2) + (1:25 @3) 3.89 mi (8:01 / mi) +93m 7:28 / mi
ahr:122 max:134 shoes: New Balance 1080 (9) (9)

Home from track. Not enjoying the drag up Cemetery Road after track sessions.

Monday Jan 19, 2015 #

7 AM

Running 45:11 [2] 5.95 mi (7:36 / mi) +55m 7:23 / mi
ahr:107 max:123 shoes: New Balance 1080 (9) (9)

IW.
6 PM

Running 38:13 intensity: (37:41 @2) + (19 @3) + (13 @4) 4.95 mi (7:43 / mi) +124m 7:10 / mi
ahr:113 max:148 shoes: New Balance 1080 (9) (9)

HFW.
7 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Sunday Jan 18, 2015 #

9 AM

Running 1:45:08 intensity: (1:43:44 @2) + (1:24 @3) 13.73 mi (7:39 / mi) +191m 7:20 / mi
ahr:119 max:133 shoes: New Balance 1080 (9) (9)

Just needed a few easy miles in the bank today so headed down to the Don Valley rather than up into Totley and Dore. Partly to avoid the hills, but mostly to avoid the ice. The former was successful, the latter was not. It was icy pretty much everywhere, even on the main roads which the council appeared not to have bothered gritting at all. Pretty treacherous at times so I was being very tentative.

Saturday Jan 17, 2015 #

7 AM

Running 30:05 [2] 3.88 mi (7:45 / mi) +37m 7:32 / mi
ahr:110 max:129 shoes: New Balance 1080 (9) (9)

To track.

Running 40:37 intensity: (18:53 @2) + (9:43 @3) + (12:01 @4) 5.38 mi (7:33 / mi) +3m 7:32 / mi
ahr:129 max:148 shoes: Track spikes

It was just like the old times being back at the track in the early morning with Paul. He thought the last time we did this was July 2013. Great to be doing these sessions again. Track was icy, wore my track spikes so it wasn't too bad, but Paul struggled on the top bend with his normal shoes. Did the 1k reps in 3.26 (still asleep), 3.22, 3.23, 3.22, 3.23, 3.22. Legs seem to be the limiting factor as HR not above 148. Paul commented during the accelerations that he could't believe how much speed I'd lost!

Running 40:34 intensity: (38:38 @2) + (1:56 @3) 4.98 mi (8:08 / mi) +116m 7:35 / mi
ahr:120 max:136 shoes: New Balance 1080 (9) (9)

Home from track via Endcliffe Park.

Friday Jan 16, 2015 #

7 AM

Running 34:53 intensity: (33:06 @2) + (1:47 @3) 4.62 mi (7:33 / mi) +27m 7:25 / mi
ahr:115 max:143 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 35:00 [3] 4.6 mi (7:37 / mi)
shoes: New Balance 1080 (9) (9)

HFW.

Thursday Jan 15, 2015 #

7 AM

Running 53:44 intensity: (31:53 @2) + (15:26 @3) + (6:25 @4) 7.47 mi (7:12 / mi) +102m 6:54 / mi
ahr:127 max:149 shoes: Asics DS Trainer 19 (8.5)

Millhouses tempo with Oli and Paul. Felt tough, but we were running into the wind on the uphill through the park which won't have helped. Average heart rate for the 5k was only 141, so can't have been trying that hard!
6 PM

Strength & conditioning 30:00 [3]

Weights and core in the gym.

Wednesday Jan 14, 2015 #

7 AM

Running 45:17 intensity: (44:23 @2) + (54 @3) 5.98 mi (7:34 / mi) +58m 7:21 / mi
ahr:118 max:131 shoes: New Balance 1080 (9) (9)

IW.
6 PM

Running 37:30 intensity: (35:12 @2) + (2:18 @3) 4.79 mi (7:49 / mi) +120m 7:15 / mi
ahr:123 max:134 shoes: New Balance 1080 (9) (9)

HFW.
7 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Tuesday Jan 13, 2015 #

7 AM

Running 34:50 intensity: (28:38 @2) + (32 @3) + (1:26 @4) + (4:14 @5) 4.63 mi (7:32 / mi) +26m 7:24 / mi
ahr:124 max:179 shoes: New Balance 1080 (9) (9)

IW.
5 PM

Running 35:04 intensity: (15:02 @2) + (4:25 @3) + (15:37 @4) 5.49 mi (6:23 / mi) +18m 6:19 / mi
ahr:135 max:153 shoes: Asics DS Trainer 19 (8.5)

Track. 3 * Bonderenko's. 2km each, differing paces. Tough to make the 'recovery' sections quick enough. 7.03, 7.08, 7.07. Good to get back into track again.
C • Just had a research 1

Running 31:12 intensity: (21:49 @2) + (9:23 @3) 3.86 mi (8:05 / mi) +93m 7:31 / mi
ahr:127 max:138 shoes: New Balance 1080 (9) (9)

Home from track.

Monday Jan 12, 2015 #

7 AM

Running 45:04 intensity: (44:25 @2) + (39 @3) 5.97 mi (7:33 / mi) +53m 7:21 / mi
ahr:114 max:134 shoes: New Balance 1080 (8) (9)

IW. Wind assisted.
5 PM

Running 35:34 intensity: (19:12 @2) + (6:53 @3) + (1:43 @4) + (7:46 @5) 4.66 mi (7:38 / mi) +118m 7:05 / mi
ahr:135 max:176 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Jan 11, 2015 #

9 AM

Running 2:08:42 intensity: (1:42:28 @2) + (26:14 @3) 16.13 mi (7:59 / mi) +539m 7:14 / mi
ahr:121 max:139 shoes: Salomon Fellraiser (9)

The original plan was to go to Stanedge Pole and back, but the weather was pretty rotten when I emerged from Porter Clough so rather than go higher, I came back down to Hunters Bar and then ran back to the top of Porter Clough again.

Saturday Jan 10, 2015 #

8 AM

Running 21:37 intensity: (19:53 @2) + (31 @3) + (32 @4) + (41 @5) 2.87 mi (7:32 / mi) +66m 7:02 / mi
ahr:121 max:166 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun. Started to help clear a massive tree that had fallen and blocked one of the bridges. Then a man came with a saw.

Running 17:55 intensity: (2:00 @2) + (2:13 @3) + (13:42 @4) 3.08 mi (5:49 / mi) +46m 5:33 / mi
ahr:145 max:151 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 6th place.

Still pretty windy, and running into it on the way up through the park. Tried to run hard but couldn't get my HR up and legs felt tired, probably from intervals yesterday. So slower than last week, but I'm sure the wind impacted quite a bit. Got to keep plugging away, and shift the extra Christmas weight.

Running 32:35 intensity: (23:15 @2) + (9:20 @3) 4.28 mi (7:37 / mi) +104m 7:05 / mi
ahr:125 max:141 shoes: Asics DS Trainer 19 (8.5)

Run home, part with Andy C and Zak, both of whom ran very well at the parkrun. Long way to go to catch up!
4 PM

Strength & conditioning 45:00 [3]

Strength training in the gym and then some drills in the studio.

Friday Jan 9, 2015 #

7 AM

Running 57:54 intensity: (19:51 @2) + (37:36 @3) + (27 @4) 8.22 mi (7:02 / mi) +106m 6:46 / mi
ahr:130 max:145 shoes: New Balance 1080 (9) (9)

10 minutes warm up, then 10 * 3/1 out and back along Abbeydale Road. Out into the wind. Struggling to get any speed and raise my heart rate.
6 PM

Strength & conditioning 25:00 [3]

Core and stretching.

Thursday Jan 8, 2015 #

6 PM

Running 57:01 intensity: (24:31 @2) + (31:26 @3) + (54 @4) + (10 @5) 8.05 mi (7:05 / mi) +103m 6:49 / mi
ahr:130 max:158 shoes: New Balance 1080 (9) (9)

Abbey dale Road out and back.

Wednesday Jan 7, 2015 #

8 AM

Running 1:15:23 intensity: (46:20 @2) + (14:48 @3) + (14:15 @4) 9.74 mi (7:44 / mi) +373m 6:55 / mi
ahr:126 max:152 shoes: Asics DS Trainer 19 (8.5)

Abbey Lane hills. Eight reps today. Times of 2.07, 2.07, 2.06, 2.06, 2.06, 2.05, 2.05, 2.04. Average of 2.06. An improvement on last week with more reps. Good.
3 PM

Strength & conditioning 40:00 [3]

Took Emma to a spa for her birthday and used the gym there. Great gym, had all the kit.

Tuesday Jan 6, 2015 #

7 AM

Running 45:56 intensity: (39:36 @2) + (6:07 @3) + (13 @4) 6.0 mi (7:39 / mi) +56m 7:26 / mi
ahr:121 max:147 shoes: New Balance 1080 (8) (9)

IW, part with Andy C which sped me up slightly.
6 PM

Running 35:54 intensity: (24:08 @2) + (8:15 @3) + (57 @4) + (2:34 @5) 4.65 mi (7:43 / mi) +113m 7:10 / mi
ahr:127 max:168 shoes: New Balance 1080 (8) (9)

HFW.

Monday Jan 5, 2015 #

11 AM

Running 57:11 intensity: (27:04 @2) + (27:04 @3) + (2:14 @4) + (49 @5) 8.08 mi (7:05 / mi) +106m 6:48 / mi
ahr:130 max:160 shoes: New Balance 1080 (8) (9)

Abbeydale Road out and back. Had been contemplating intervals, but my legs were pretty tired from yesterday so will delay a couple of days. Not used to the long road runs again yet so it took more out of me than usual.
6 PM

Strength & conditioning 30:00 [3]

Gym. More successful with the single leg box jumps today.

Sunday Jan 4, 2015 #

9 AM

Running 2:22:46 intensity: (1:29:25 @2) + (53:21 @3) 18.81 mi (7:35 / mi) +486m 7:02 / mi
ahr:126 max:142 shoes: New Balance 1080 (8) (9)

Getting back into the long runs, and using the hilly route that I was running in the build up to York. Given the target races this year, I'm going to need to work on my hill running. Abbeydale Road to Owler Bar, Dore, Long Line, Ringinglow, back through Lodge Moor and Broomhill. Caught a guy I used to work with in Lodge Moor so ran with him to Crosspool having a catch up. A bit icy in places, nearly took a tumble.
C • target races 5
11 AM

Strength & conditioning 30:00 [3]

Into the gym for some weights and strength work. Managed to put a hole in my shin failing to make a one legged weighted bench jump. Felt a little foolish.

Saturday Jan 3, 2015 #

8 AM

Running 21:49 intensity: (15:36 @2) + (3:02 @3) + (42 @4) + (2:29 @5) 2.9 mi (7:31 / mi) +65m 7:02 / mi
ahr:129 max:175 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:48 intensity: (34 @2) + (42 @3) + (16:32 @4) 3.07 mi (5:48 / mi) +52m 5:31 / mi
ahr:148 max:154 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 5th place.

A bit of a marker for where I'm starting the year. That marker shows that I'm starting the year with a lot of work to do.

Running 21:48 intensity: (8:50 @2) + (12:56 @3) + (2 @4) 2.89 mi (7:32 / mi) +68m 7:02 / mi
ahr:130 max:146 shoes: Asics DS Trainer 19 (8.5)

Home from parkrun.

Friday Jan 2, 2015 #

8 AM

Running 1:05:20 intensity: (36:54 @2) + (12:56 @3) + (12:20 @4) + (3:10 @5) 8.51 mi (7:41 / mi) +303m 6:55 / mi
ahr:130 max:171 shoes: New Balance 1080 (8) (9)

The start of hill reps for 2015. Up Abbey Lane. Just six today, times per my watch of 2.09, 2.08, 2.10, 2.07, 2.08, 2.09. Average of 2.09. The aim is to build up to ten of these with an average of less than 2.00. That currently seems a long way off.
10 AM

Strength & conditioning 30:00 [3]

Weights, core and stretching in the gym.

Thursday Jan 1, 2015 #

9 AM

Running 58:42 intensity: (29:56 @2) + (25:49 @3) + (1:53 @4) + (1:04 @5) 7.63 mi (7:41 / mi) +267m 6:56 / mi
ahr:130 max:168 shoes: Salomon Fellraiser (9)

The plan was to go up the parks, but the melting snow has now left ice which is crazy slippery so just stuck on the roads instead and headed up Crimicar Lane to Lodge Moor and then back. Running mojo feels like it's coming back.

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