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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Running32 29:19:46 231.04(7:37) 371.82(4:44) 4920
  Strength & conditioning7 3:50:23
  Total34 33:10:09 231.04 371.82 4920

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Friday Jul 31, 2015 #

7 AM

Running 44:12 intensity: (4:58 @1) + (11:30 @2) + (27:36 @3) + (8 @4) 6.18 mi (7:09 / mi) +100m 6:49 / mi
ahr:126 max:142 shoes: New Balance 1080 (10) (9)

Abbeydale Road out and back. Keeping the pace a bit higher today.

Thursday Jul 30, 2015 #

7 AM

Running 55:29 intensity: (10:28 @1) + (33:08 @2) + (11:53 @3) 7.26 mi (7:39 / mi) +195m 7:03 / mi
ahr:121 max:137 shoes: New Balance 1080 (10) (9)

Parks. Bumped into Tom Beautyman and ran a bit harder back down with him.

Wednesday Jul 29, 2015 #

7 AM

Running 53:38 intensity: (4:48 @1) + (8:50 @2) + (30:54 @3) + (9:06 @4) 7.81 mi (6:52 / mi) +101m 6:36 / mi
ahr:130 max:147 shoes: Asics DS Trainer 19 (8.5) (2)

Now in London. A lap of the parks with four efforts thrown in. Not moving well at all when trying to go a bit quicker.
C • tooo much meat! 2
6 PM

Strength & conditioning 30:00 [3]

A good stretch to try and loosen things off.

Tuesday Jul 28, 2015 #

7 AM

Running 33:19 intensity: (1:20 @1) + (8:35 @2) + (19:55 @3) + (2:03 @4) + (1:26 @5) 4.61 mi (7:14 / mi) +32m 7:04 / mi
ahr:131 max:154 shoes: Asics DS Trainer 19 (8.5) (2)

Still in Swindon.

Monday Jul 27, 2015 #

7 AM

Running 22:14 intensity: (10:33 @1) + (10:08 @2) + (1:33 @3) 2.79 mi (7:58 / mi) +29m 7:43 / mi
ahr:114 max:129 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 39:04 intensity: (31:50 @1) + (4:26 @2) + (2:48 @3)
ahr:94 max:135 shoes: New Balance 1080 (10) (9)

Chest press: 3 * 10 * 40kg
Squats: 3 * 10 * 70kg
Clean & jerk: 3 * 8 * 40kg
TRX single leg squats: 3 * 10 each leg
Leg raises 3 * 10

Running 22:16 intensity: (1:05 @1) + (1:30 @2) + (14:15 @3) + (5:26 @4) 2.82 mi (7:54 / mi) +96m 7:09 / mi
ahr:134 max:147 shoes: New Balance 1080 (10) (9)

Gym to home.
5 PM

Running 36:04 intensity: (1:19 @1) + (12:01 @2) + (22:40 @3) + (4 @4) 4.36 mi (8:16 / mi) +27m 8:07 / mi
ahr:128 max:142 shoes: Asics DS Trainer 19 (8.5) (2)

In Swindon. Including 10 * 15 sec hill sprints.

Sunday Jul 26, 2015 #

8 AM

Running 1:57:56 intensity: (9:31 @1) + (23:16 @2) + (1:04:40 @3) + (14:23 @4) + (6:06 @5) 15.45 mi (7:38 / mi) +325m 7:10 / mi
ahr:132 max:154

With SRC. Includes a 2 mile tempo and an ill-advised return over Heroes. HR high for the effort level today, not feeling great.

Saturday Jul 25, 2015 #

8 AM

Running 1:06:18 intensity: (1:13 @1) + (1:25 @2) + (1:03:06 @3) + (34 @4) 9.45 mi (7:01 / mi) +201m 6:35 / mi
ahr:136 max:142 shoes: Asics DS Trainer 19 (8.5) (2)

Home from garage. Keeping the pace honest.
10 AM

Running 13:25 intensity: (48 @1) + (3:47 @2) + (8:50 @3) 1.85 mi (7:15 / mi)
ahr:127 max:137 shoes: New Balance 1080 (10) (9)

Home to Sheffield station.
11 AM

Running 12:17 intensity: (27 @1) + (33 @2) + (10:51 @3) + (26 @4) 1.63 mi (7:32 / mi) +1m 7:31 / mi
ahr:134 max:143 shoes: New Balance 1080 (10) (9)

Chesterfield train station to garage.

Friday Jul 24, 2015 #

Note
(rest day)

Another day in London. Writing this week off from a training perspective. Maybe I'm tapering for the 6 days!

Thursday Jul 23, 2015 #

Note
(rest day)

Early train down to London again and then no time.

Wednesday Jul 22, 2015 #

Note
(rest day)

Up early to go to Liverpool and Manchester, then a great catch up in the evening with Matt, Grace and Florence.

Tuesday Jul 21, 2015 #

7 AM

Running 41:37 intensity: (6:49 @1) + (21:05 @2) + (13:43 @3) 5.47 mi (7:36 / mi) +124m 7:07 / mi
ahr:120 max:134 shoes: New Balance 1080 (10) (9)

Abbey Lane loop.

Monday Jul 20, 2015 #

Note
(rest day)

Long day in London. Not wanting to get up at 4.30 to go for a run.

Sunday Jul 19, 2015 #

7 AM

Running 2:25:02 intensity: (17:20 @1) + (1:07:26 @2) + (1:00:16 @3) 18.04 mi (8:02 / mi) +516m 7:23 / mi
ahr:124 max:139 shoes: Scott Trabuco (9)

Four seasons in one long run with Tom and Steve.

Saturday Jul 18, 2015 #

8 AM

Running 26:02 intensity: (7:20 @1) + (17:33 @2) + (1:09 @3) 3.44 mi (7:34 / mi) +72m 7:06 / mi
ahr:115 max:124 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 17:35 intensity: (19 @1) + (13 @2) + (4:25 @3) + (8:36 @4) + (4:02 @5) 3.07 mi (5:44 / mi) +50m 5:27 / mi
ahr:145 max:153 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 6th place.

Better, but not trying hard enough at the start.

Running 26:52 intensity: (3:19 @1) + (18:07 @2) + (5:26 @3) 3.3 mi (8:08 / mi) +79m 7:35 / mi
ahr:120 max:130 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.

Friday Jul 17, 2015 #

7 AM

Running 21:36 intensity: (15:00 @1) + (5:21 @2) + (1:15 @3) 2.83 mi (7:38 / mi) +25m 7:26 / mi
ahr:111 max:122 shoes: New Balance 1080 (10) (9)

Home to gym.

Running 21:43 intensity: (1:57 @1) + (4:22 @2) + (15:24 @3) 2.79 mi (7:47 / mi) +96m 7:02 / mi
ahr:127 max:141 shoes: New Balance 1080 (10) (9)

Gym to home.

Strength & conditioning 40:00 [3]
shoes: New Balance 1080 (10) (9)

Chest press: 3 * 8 * 40kg
Squats: 3 * 10 * 70kg
Clean & jerk: 3 * 10 * 40kg
TRX single leg squats: 3 * 10 each leg

Thursday Jul 16, 2015 #

7 AM

Running 46:17 intensity: (5:58 @1) + (26:11 @2) + (14:08 @3) 6.01 mi (7:42 / mi) +42m 7:32 / mi
ahr:121 max:134 shoes: Adidas Adizero Boston 4M (9)

Lap of Hyde Park.

Wednesday Jul 15, 2015 #

7 AM

Running 46:12 intensity: (8:16 @1) + (27:47 @2) + (10:09 @3) 6.13 mi (7:32 / mi) +136m 7:03 / mi
ahr:119 max:133 shoes: New Balance 1080 (10) (9)

Parks.
4 PM

Running 31:27 intensity: (7:27 @1) + (7:35 @2) + (8:49 @3) + (4:39 @4) + (2:57 @5) 4.05 mi (7:46 / mi) +211m 6:41 / mi
ahr:128 max:153 shoes: Asics DS Trainer 19 (8.5) (2)

Netheredge Needles. Trying hard but going slowly.

Monday Jul 13, 2015 #

7 AM

Running 41:26 intensity: (15:03 @1) + (23:27 @2) + (2:56 @3) 5.52 mi (7:30 / mi) +124m 7:01 / mi
ahr:115 max:129 shoes: New Balance 1080 (10) (9)

Abbey Lane loop.
5 PM

Running 15:09 intensity: (5:37 @1) + (8:38 @2) + (54 @3) 2.06 mi (7:21 / mi) +26m 7:05 / mi
ahr:114 max:122 shoes: Asics DS Trainer 19 (8.5) (2)

Work to gym.

Strength & conditioning 26:19 intensity: (14:44 @1) + (7:15 @2) + (4:20 @3)
ahr:112 max:139 shoes: Asics DS Trainer 19 (8.5) (2)

GRIT strength session.

Running 14:52 intensity: (2:59 @1) + (11:07 @2) + (46 @3) 2.06 mi (7:13 / mi) +17m 7:02 / mi
ahr:118 max:128 shoes: Asics DS Trainer 19 (8.5) (2)

Gym to work.

Sunday Jul 12, 2015 #

7 AM

Running 2:23:09 intensity: (20:18 @1) + (1:08:29 @2) + (54:22 @3) 18.05 mi (7:56 / mi) +494m 7:19 / mi
ahr:123 max:139 shoes: Scott Trabuco (9)

Met Tom at the top of Abbey Lane and then up Limb Valley (avoiding the scary cows in the top field), Stanage (no) Pole, Stanage trig, Burbage Bridge, Roman Road, Long Line and back. Great run, good pace. Got caught in a couple of heavy downpours but it was nice and warm. Running better than last Sunday, still tired by the end.

Saturday Jul 11, 2015 #

8 AM

Running 26:30 intensity: (7:04 @1) + (18:52 @2) + (34 @3) 3.47 mi (7:38 / mi) +75m 7:09 / mi
ahr:116 max:125 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 18:12 intensity: (22 @1) + (14 @2) + (3:58 @3) + (13:37 @4) + (1 @5) 3.06 mi (5:57 / mi) +62m 5:36 / mi
ahr:142 max:150 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 7th place.

Reversed direction today as an anniversary treat. As expected, my legs were tired after intervals and weights yesterday and as a result struggled to get my HR high.

Running 18:52 intensity: (40 @1) + (12:41 @2) + (5:31 @3) 2.31 mi (8:10 / mi) +77m 7:24 / mi
ahr:123 max:132 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.

Friday Jul 10, 2015 #

7 AM

Running 39:05 intensity: (13:09 @1) + (9:16 @2) + (8:41 @3) + (7:59 @4) 5.03 mi (7:46 / mi) +122m 7:14 / mi
ahr:123 max:149 shoes: New Balance 1080 (10) (9)

5 * 1 lap of the field in Endcliffe Park off 1 minute recovery. Old skool intervals. Around 2.25 for each lap.
5 PM

Running 15:03 intensity: (50 @1) + (11:10 @2) + (3:03 @3) 2.02 mi (7:27 / mi) +26m 7:10 / mi
ahr:122 max:131 shoes: New Balance 1080 (10) (9)

Work to gym.

Running 14:57 intensity: (1:03 @1) + (3:58 @2) + (9:56 @3) 2.08 mi (7:11 / mi) +16m 7:01 / mi
ahr:126 max:136 shoes: New Balance 1080 (10) (9)

Gym to work.

Strength & conditioning 40:00 [3]

Chest press: 3 * 8 * 40kg
Squats: 3 * 10 * 70kg
Clean & jerk: 3 * 10 * 40kg
TRX single leg squats: 3 * 10 each leg
Leg raises: 3 * 10

Upped the weight on the chest press and clean & jerk. Tough.

Thursday Jul 9, 2015 #

6 AM

Running 34:29 intensity: (14:03 @1) + (15:08 @2) + (5:18 @3) 4.64 mi (7:26 / mi) +17m 7:21 / mi
ahr:116 max:131

5 PM

Running 33:11 intensity: (2:59 @1) + (5:48 @2) + (23:57 @3) + (27 @4) 4.63 mi (7:10 / mi) +124m 6:37 / mi
ahr:128 max:145

Wednesday Jul 8, 2015 #

7 AM

Running 55:00 [3] 7.4 mi (7:26 / mi)
shoes: New Balance 1080 (10) (9)

Parks with Paul.

Monday Jul 6, 2015 #

7 AM

Running 21:30 intensity: (17:35 @1) + (2:48 @2) + (1:07 @3) 2.84 mi (7:34 / mi) +22m 7:23 / mi
ahr:108 max:121 shoes: New Balance 1080 (10) (9)

Home to gym.

Running 21:15 intensity: (2:11 @1) + (4:35 @2) + (14:29 @3) 2.8 mi (7:35 / mi) +92m 6:53 / mi
ahr:127 max:141 shoes: New Balance 1080 (10) (9)

Gym to home.

Strength & conditioning 40:00 [3]
shoes: New Balance 1080 (10) (9)

Squats: 3 * 8 * 70kg
Clean & jerk: 3 * 10 * 35kg
Chest press: 3 * 10 * 35kg
Leg raises: 3 * 10

Sunday Jul 5, 2015 #

8 AM

Running 2:01:18 intensity: (16:33 @1) + (1:04:30 @2) + (40:15 @3) 15.53 mi (7:49 / mi) +503m 7:06 / mi
ahr:123 max:139 shoes: New Balance 1080 (10) (9)

Stanage Pole out and back. Nice and steady, pushed a bit harder on the climb to the pole, only to find most of the pole has disappeared. Left hip tightening up over the last few miles.
5 PM

Strength & conditioning 15:00 [3]

Stretching with my new flexibility personal trainer (Emma).

Saturday Jul 4, 2015 #

8 AM

Running 22:04 intensity: (7:09 @1) + (14:39 @2) + (16 @3) 2.89 mi (7:38 / mi) +68m 7:07 / mi
ahr:115 max:126 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 17:40 intensity: (18 @1) + (8 @2) + (2:41 @3) + (6:05 @4) + (8:28 @5) 3.04 mi (5:49 / mi) +44m 5:34 / mi
ahr:148 max:156 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 3rd place.

Better, but still lacking any real speed. But at least a step in the right direction.

Running 21:00 intensity: (31 @1) + (4:45 @2) + (15:44 @3) 2.55 mi (8:14 / mi) +79m 7:31 / mi
ahr:128 max:137 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.

Friday Jul 3, 2015 #

7 AM

Running 42:11 intensity: (25:04 @1) + (15:43 @2) + (1:24 @3) 3.89 mi (10:51 / mi) +29m 10:36 / mi
ahr:108 max:125 shoes: Adidas Adizero Boston 4M (9)

Drills at Woodbourn Road.

Thursday Jul 2, 2015 #

4 PM

Running 1:20:01 intensity: (7:43 @1) + (27:12 @2) + (45:06 @3) 10.55 mi (7:35 / mi) +321m 6:56 / mi
ahr:126 max:140 shoes: New Balance 1080 (10) (9)

Well that was much better today. Perhaps the fog is starting to lift. It was better for two reasons. Firstly, I was actually enjoying running. I felt more fluid and less tired than recently, despite getting up at 5.45 and travelling to and from London. Secondly, I might be reactivating my left hamstring and running on two legs, which helps.

Wednesday Jul 1, 2015 #

7 AM

Running 41:21 intensity: (8:55 @1) + (29:12 @2) + (3:14 @3) 5.28 mi (7:50 / mi) +124m 7:18 / mi
ahr:117 max:129 shoes: New Balance 1080 (10) (9)

Parks recovery. Not too warm early doors, quite pleasant.

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