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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running46 42:57:44 350.65(7:21) 564.31(4:34) 5895
  Weights8 8:00:00
  Total54 50:57:44 350.65 564.31 5895

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Tuesday Jan 31, 2017 #

Note
(rest day)

In line with having an easier week, this is a complete day off.

Monday Jan 30, 2017 #

6 AM

Running 5:34 intensity: (3:35 @1) + (1:57 @2) + (2 @3) 0.65 mi (8:34 / mi) +34m 7:23 / mi
ahr:100 max:125 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 53:52 intensity: (11:31 @1) + (34:04 @2) + (8:17 @3) 7.01 mi (7:41 / mi) +196m 7:04 / mi
ahr:119 max:131 shoes: New Balance 1080 (14) (9)

Home from gym.

Sunday Jan 29, 2017 #

8 AM

Running 1:46:18 intensity: (3:22 @1) + (22:22 @2) + (1:17:47 @3) + (1:28 @4) + (1:19 @5) 15.76 mi (6:45 / mi) +119m 6:35 / mi
ahr:131 max:156 shoes: New Balance 1080 (14) (9)

Monsal Trail progression with Paul. 2M WU, then 3M @ 7.00, 3M @ 6.45, 3M @ 6.30, 3M @ 6.15 and 2M warm down. Had satellite issues in the tunnels but think we got the paces about right. Good session after yesterday.

Latest blog: https://mikesprot10in10.wordpress.com/2017/01/29/m...
C • Hard. Core. 1

Saturday Jan 28, 2017 #

9 AM

Running 3:16:19 intensity: (59 @1) + (18:59 @2) + (2:45:00 @3) + (2:57 @4) + (8:24 @5) 26.62 mi (7:22 / mi) +61m 7:19 / mi
ahr:132 max:178 shoes: Scott Trabuco (9)

Sir Titus Trot marathon. Race plan was around 7.30s but was a bit quicker than that at the start. There was a muddy section from 14 to 19 which slowed me down and sapped more energy. Had a bit of a mental low point from 20 to 23 but got over it well. I was about to shut it down at 24 and jog in but then caught sight of the runner in third and my racing instinct kicked in so sped up a little bit and sneaked past with half a mile to go.

Friday Jan 27, 2017 #

7 AM

Running 45:58 intensity: (1:40 @1) + (29:12 @2) + (12:28 @3) + (2:05 @4) + (33 @5) 6.18 mi (7:26 / mi) +99m 7:05 / mi
ahr:125 max:152 shoes: New Balance 1080 (14) (9)

Post-massage pre-marathon shake-out.

Thursday Jan 26, 2017 #

6 AM

Running 5:31 intensity: (2:29 @1) + (15 @2) + (1:11 @3) + (34 @4) + (1:02 @5) 0.65 mi (8:29 / mi) +14m 7:57 / mi
ahr:121 max:154 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 58:33 intensity: (32:58 @1) + (19:23 @2) + (6:12 @3) 5.58 mi (10:30 / mi) +60m 10:09 / mi
ahr:111 max:134 shoes: New Balance 1080 (14) (9)

Gym to work via Woodbourne Road for drills with Paul.
5 PM

Running 36:08 intensity: (2:41 @1) + (17:43 @2) + (15:44 @3) 4.65 mi (7:46 / mi) +159m 7:02 / mi
ahr:124 max:136 shoes: New Balance 1080 (14) (9)

HFW.

Wednesday Jan 25, 2017 #

7 AM

Running 44:33 intensity: (3:48 @1) + (16:20 @2) + (17:51 @3) + (1:47 @4) + (4:47 @5) 5.9 mi (7:33 / mi) +106m 7:09 / mi
ahr:128 max:162 shoes: New Balance 1080 (14) (9)

Wednesday recovery 1 - IW.
5 PM

Running 46:03 intensity: (3:56 @1) + (16:20 @2) + (23:28 @3) + (1:16 @4) + (1:03 @5) 6.16 mi (7:29 / mi) +114m 7:04 / mi
ahr:126 max:156 shoes: New Balance 1080 (14) (9)

Wednesday recovery 2 - HFW.

Tuesday Jan 24, 2017 #

5 PM

Running 1:55 [1] 0.25 mi (7:40 / mi)
ahr:102 max:114 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:02:01 intensity: (2:34 @1) + (1:22 @2) + (14:57 @3) + (42:46 @4) + (22 @5) 10.0 mi (6:12 / mi) +51m 6:06 / mi
ahr:141 max:150 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten. About 40 seconds quicker than last week and average HR 5 bpm lower. Felt much more comfortable in the first five or six miles, but at the limit on the last two.

Running 4:54 intensity: (1:23 @1) + (3:12 @2) + (19 @3) 0.56 mi (8:45 / mi) +6m 8:28 / mi
ahr:120 max:127 shoes: Asics DS Trainer 19 (8.5) (3)

Token WD.

Monday Jan 23, 2017 #

6 AM

Running 5:32 intensity: (2:31 @1) + (48 @2) + (2:12 @3) + (1 @4) 0.66 mi (8:23 / mi) +13m 7:54 / mi
ahr:113 max:142 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 29:09 intensity: (3:20 @1) + (7:44 @2) + (8:13 @3) + (49 @4) + (9:03 @5) 3.92 mi (7:26 / mi) +47m 7:10 / mi
ahr:137 max:178 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 43:45 intensity: (6:44 @1) + (27:01 @2) + (7:43 @3) + (26 @4) + (1:51 @5) 5.54 mi (7:54 / mi) +151m 7:17 / mi
ahr:122 max:165 shoes: New Balance 1080 (14) (9)

Evening run.

Sunday Jan 22, 2017 #

Note

Latest blog and news about my upcoming 10in10 raffle:
https://mikesprot10in10.wordpress.com/2017/01/22/o...
9 AM

Running 1:42:56 intensity: (2:25 @1) + (6:44 @2) + (1:26:58 @3) + (4:07 @4) + (2:42 @5) 15.03 mi (6:51 / mi) +317m 6:26 / mi
ahr:134 max:162 shoes: New Balance 1080 (14) (9)

Group run from Fairholmes with a load of Hallamshire and Uni runners. Happy with how I managed the slightly faster pace after yesterday. It's been a good week of training, one of my best for a long time.

Saturday Jan 21, 2017 #

8 AM

Running 2:35:47 intensity: (5:08 @1) + (48:06 @2) + (1:42:33 @3) 21.4 mi (7:17 / mi) +258m 7:01 / mi
ahr:127 max:137 shoes: New Balance 1080 (14) (9)

Zero calories long run to see how my body coped. Pretty well was the answer. Enjoyed myself, running at a comfortable pace, only got a bit spacey in the last ten minutes.

Friday Jan 20, 2017 #

7 AM

Running 1:24:50 intensity: (8:41 @1) + (19:35 @2) + (21:54 @3) + (34:40 @4) 11.67 mi (7:16 / mi) +414m 6:33 / mi
ahr:132 max:149 shoes: New Balance 1080 (13) (9)

Hilly 10k tempo with Paul. Struggling to hold on up the hills.

Thursday Jan 19, 2017 #

6 AM

Running 5:27 intensity: (4:30 @1) + (57 @2) 0.66 mi (8:16 / mi) +12m 7:48 / mi
ahr:101 max:125 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 53:10 intensity: (4:12 @1) + (19:02 @2) + (29:56 @3) 7.03 mi (7:34 / mi) +194m 6:58 / mi
ahr:126 max:139 shoes: New Balance 1080 (14) (9)

Home from gym.

Wednesday Jan 18, 2017 #

7 AM

Running 47:33 intensity: (4:48 @1) + (1:58 @2) + (40:47 @3) 6.16 mi (7:43 / mi) +100m 7:21 / mi
ahr:128 max:140 shoes: New Balance 1080 (14) (9)

Morning recovery. Tired.
11 AM

Running 4:59 intensity: (1:52 @1) + (2:24 @2) + (43 @3) 0.66 mi (7:33 / mi) +13m 7:07 / mi
ahr:114 max:130 shoes: New Balance 1080 (14) (9)

Home to gym.
12 PM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
1 PM

Running 5:17 intensity: (44 @1) + (2:09 @2) + (2:24 @3) 0.66 mi (8:00 / mi) +24m 7:11 / mi
ahr:122 max:130 shoes: New Balance 1080 (14) (9)

Gym to home.
4 PM

Running 51:00 intensity: (13:04 @1) + (28:41 @2) + (9:15 @3) 6.24 mi (8:10 / mi) +234m 7:19 / mi
ahr:119 max:138 shoes: New Balance 1080 (14) (9)

Evening recovery with Paul.

Tuesday Jan 17, 2017 #

6 PM

Running 1:57 intensity: (1:08 @1) + (16 @2) + (24 @3) + (9 @4) 0.25 mi (7:48 / mi) +11m 6:54 / mi
ahr:108 max:145 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:02:38 intensity: (49 @1) + (20 @2) + (18:06 @3) + (32:22 @4) + (11:01 @5) 10.0 mi (6:16 / mi) +49m 6:10 / mi
ahr:147 max:157 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten. Quicker than last week and moving better.

Running 5:01 intensity: (35 @1) + (2:23 @2) + (2:03 @3) 0.57 mi (8:48 / mi) +6m 8:32 / mi
ahr:123 max:131 shoes: Asics DS Trainer 19 (8.5) (3)

WD.

Monday Jan 16, 2017 #

5 PM

Running 59:10 intensity: (2:03 @1) + (9:42 @2) + (39:01 @3) + (2:42 @4) + (5:42 @5) 8.14 mi (7:16 / mi) +209m 6:44 / mi
ahr:134 max:165 shoes: New Balance 1080 (14) (9)

Dore loop. Moving pretty well.

Sunday Jan 15, 2017 #

7 AM

Running 1:00:56 intensity: (4:10 @1) + (34:49 @2) + (20:13 @3) + (1:44 @4) 8.0 mi (7:37 / mi) +160m 7:10 / mi
ahr:124 max:148 shoes: New Balance 1080 (14) (9)

Damp, dark and early out and back along the last four miles of the route.
8 PM

Note

What a great weekend. Had a fantastic time at Brathay Hall meeting The Class of 2017, got a marathon in the bag and Everton put four past Man City.
https://mikesprot10in10.wordpress.com/2017/01/15/t...

Saturday Jan 14, 2017 #

8 AM

Running 3:18:47 intensity: (2:16 @1) + (25:08 @2) + (2:50:57 @3) + (26 @4) 26.38 mi (7:32 / mi) +686m 6:58 / mi
ahr:131 max:143 shoes: New Balance 1080 (14) (9)

This weekend was the 10in10 training weekend in the Lakes. Unfortunately we couldn't do the full route because of roadworks closing the road on the east side of the lake. So we did an out and back to halfway. I'd forgotten how beautiful the route is. I'd also forgotten how hilly it is. Tough going but consistent splits for the half.

Friday Jan 13, 2017 #

7 AM

Running 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Adidas Adizero Boost (9)

Treadmill. Didn't want to risk a fall on the ice before the weekend.

Thursday Jan 12, 2017 #

5 AM

Running 42:59 intensity: (1:12 @1) + (10:16 @2) + (25:59 @3) + (30 @4) + (5:02 @5) 5.46 mi (7:52 / mi) +159m 7:13 / mi
ahr:132 max:169 shoes: New Balance 1080 (14) (9)

Early Abbey Lane loop. Struggling a bit today, a bit depleted maybe.

Wednesday Jan 11, 2017 #

6 AM

Running 5:25 intensity: (1:56 @1) + (3:13 @2) + (16 @3) 0.65 mi (8:20 / mi) +15m 7:47 / mi
ahr:112 max:122 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (14) (9)

Gym session.
8 AM

Running 28:09 intensity: (2:17 @1) + (4:56 @2) + (20:44 @3) + (12 @4) 3.91 mi (7:12 / mi) +65m 6:51 / mi
ahr:130 max:142 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 57:31 intensity: (4:24 @1) + (3:47 @2) + (49:20 @3) 7.97 mi (7:13 / mi) +128m 6:52 / mi
ahr:131 max:139 shoes: New Balance 1080 (14) (9)

Recovery 8.

Tuesday Jan 10, 2017 #

5 PM

Running 1:52 intensity: (43 @1) + (1:08 @2) + (1 @3) 0.25 mi (7:28 / mi)
ahr:107 max:120 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:03:52 intensity: (30 @1) + (24 @2) + (11:45 @3) + (51:07 @4) + (6 @5) 10.0 mi (6:23 / mi) +51m 6:17 / mi
ahr:145 max:150 shoes: Asics DS Trainer 19 (8.5) (3)

10 mile tempo. Finding these tough. HR high for pretty slow pace. Long way to go.

Running 4:16 intensity: (30 @1) + (2:15 @2) + (1:31 @3) 0.48 mi (8:54 / mi)
ahr:123 max:130 shoes: Asics DS Trainer 19 (8.5) (3)

WD.

Monday Jan 9, 2017 #

6 AM

Running 5:24 intensity: (3:28 @1) + (17 @2) + (50 @3) + (46 @4) + (3 @5) 0.68 mi (7:57 / mi) +12m 7:32 / mi
ahr:104 max:150 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 28:41 intensity: (4:20 @1) + (12:32 @2) + (11:49 @3) 3.93 mi (7:18 / mi) +50m 7:01 / mi
ahr:123 max:137 shoes: New Balance 1080 (14) (9)

Gym to work.
5 PM

Running 53:20 intensity: (1:41 @1) + (11:35 @2) + (39:41 @3) + (23 @4) 7.0 mi (7:37 / mi) +204m 6:59 / mi
ahr:130 max:142 shoes: New Balance 1080 (14) (9)

HFW.

Sunday Jan 8, 2017 #

8 AM

Running 1:27:02 intensity: (5:40 @1) + (17:13 @2) + (1:04:09 @3) 12.21 mi (7:08 / mi) +20m 7:06 / mi
ahr:128 max:140 shoes: New Balance 1080 (14) (9)

Regent's canal in London. Dodgy GPS in mile 1.

Latest 10in10 blog: https://mikesprot10in10.wordpress.com/2017/01/08/j...
C • Fueling on multi-day races 2

Saturday Jan 7, 2017 #

7 AM

Running 2:00:15 intensity: (5:07 @1) + (13:19 @2) + (1:39:51 @3) + (1:58 @4) 16.4 mi (7:20 / mi) +281m 6:58 / mi
ahr:130 max:148 shoes: New Balance 1080 (14) (9)

Depletion run. Tough last couple of miles.

Friday Jan 6, 2017 #

6 AM

Running 5:15 intensity: (1:05 @1) + (4:07 @2) + (3 @3) 0.65 mi (8:05 / mi) +19m 7:24 / mi
ahr:115 max:125 shoes: New Balance 1080 (14) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 52:10 intensity: (1:39 @1) + (6:04 @2) + (44:26 @3) + (1 @4) 7.0 mi (7:27 / mi) +196m 6:51 / mi
ahr:131 max:142 shoes: New Balance 1080 (14) (9)

Home from gym.

Thursday Jan 5, 2017 #

7 AM

Running 51:54 intensity: (2:20 @1) + (11:36 @2) + (36:10 @3) + (1:48 @4) 6.93 mi (7:29 / mi) +125m 7:06 / mi
ahr:129 max:144 shoes: New Balance 1080 (14) (9)

IW.
5 PM

Running 51:46 intensity: (1:23 @1) + (5:41 @2) + (44:42 @3) 7.13 mi (7:16 / mi) +98m 6:58 / mi
ahr:131 max:140 shoes: New Balance 1080 (14) (9)

HFW.

Wednesday Jan 4, 2017 #

7 AM

Running 54:17 intensity: (1:00 @1) + (9:41 @2) + (43:11 @3) + (25 @4) 6.95 mi (7:49 / mi) +120m 7:25 / mi
ahr:131 max:144 shoes: New Balance 1080 (14) (9)

Struggle IW.
5 PM

Running 35:10 intensity: (52 @1) + (7:10 @2) + (26:43 @3) + (25 @4) 4.61 mi (7:38 / mi) +154m 6:55 / mi
ahr:130 max:143 shoes: New Balance 1080 (14) (9)

Better HFW.

Tuesday Jan 3, 2017 #

6 PM

Running 6:54 intensity: (1:21 @1) + (4:08 @2) + (1:25 @3) 0.93 mi (7:25 / mi) +13m 7:06 / mi
ahr:119 max:141 shoes: Asics DS Trainer 19 (8.5) (3)

Warm up.

Running 59:18 intensity: (20 @1) + (15 @2) + (12:47 @3) + (23:32 @4) + (22:24 @5) 9.01 mi (6:35 / mi) +65m 6:26 / mi
ahr:147 max:154 shoes: Asics DS Trainer 19 (8.5) (3)

SRC tempo. Survived better than I thought but HR mega high for the effort level.

Running 3:10 intensity: (14 @1) + (1:21 @2) + (1:35 @3) 0.35 mi (9:03 / mi)
ahr:125 max:133 shoes: Asics DS Trainer 19 (8.5) (3)

Warm down.

Monday Jan 2, 2017 #

3 PM

Running 53:31 intensity: (1:35 @1) + (11:39 @2) + (39:37 @3) + (40 @4) 7.21 mi (7:25 / mi) +207m 6:49 / mi
ahr:130 max:142 shoes: New Balance 1080 (13) (9)

10 hour flight, 8 hour time difference, 4 hour drive back from Gatwick. I needed this run although it hurt a bit.

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