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Training Log Archive: MikeS

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running48 48:22:37 399.01(7:16) 642.15(4:31) 6177
  Weights9 9:00:00
  Total57 57:22:37 399.01 642.15 6177

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Friday Mar 31, 2017 #

7 AM

Running 1:07:46 intensity: (11:09 @1) + (30:59 @2) + (19:18 @3) + (4:02 @4) + (2:18 @5) 8.6 mi (7:53 / mi) +307m 7:06 / mi
ahr:124 max:155 shoes: New Balance 1080 (15) (9)

Foxhall Lane with Paul.

Thursday Mar 30, 2017 #

6 AM

Running 5:31 intensity: (2:50 @1) + (47 @2) + (50 @3) + (41 @4) + (23 @5) 0.65 mi (8:29 / mi) +13m 8:01 / mi
ahr:117 max:155 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 27:55 intensity: (5:17 @1) + (9:57 @2) + (12:41 @3) 3.91 mi (7:08 / mi) +45m 6:54 / mi
ahr:123 max:139 shoes: New Balance 1080 (15) (9)

Gym to work, last time to this office.
4 PM

Running 44:33 intensity: (1:45 @1) + (18:31 @2) + (24:17 @3) 5.9 mi (7:33 / mi) +183m 6:53 / mi
ahr:125 max:138 shoes: New Balance 1080 (15) (9)

HFW.

Wednesday Mar 29, 2017 #

7 AM

Running 9:53 intensity: (8:26 @1) + (51 @2) + (36 @3) 1.22 mi (8:06 / mi) +22m 7:41 / mi
ahr:105 max:119 shoes: Adidas Adizero Boost (9)

Work to track.

Running 54:13 intensity: (3:45 @1) + (10:34 @2) + (13:44 @3) + (14:15 @4) + (11:55 @5) 8.28 mi (6:33 / mi) +33m 6:28 / mi
ahr:137 max:154 shoes: Adidas Adizero Boost (9)

5 * 2k off 400m jog. 7.05, 7.08, 7.06, 7.07, 7.02 to give 35.28 for the 10k. Bit of a breeze on the back straight. Then back to work.

Tuesday Mar 28, 2017 #

7 AM

Running 1:20:46 intensity: (15:34 @1) + (42:41 @2) + (17:04 @3) + (5:27 @4) 10.33 mi (7:49 / mi) +349m 7:05 / mi
ahr:122 max:148 shoes: New Balance 1080 (15) (9)

Ringinglow and back with Paul.

Monday Mar 27, 2017 #

6 AM

Running 5:16 [1] 0.64 mi (8:14 / mi) +29m 7:13 / mi
ahr:92 max:112 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 51:47 intensity: (5:16 @1) + (29:20 @2) + (17:11 @3) 7.04 mi (7:21 / mi) +196m 6:46 / mi
ahr:123 max:137 shoes: New Balance 1080 (15) (9)

Home from gym.
4 PM

Running 44:44 intensity: (4:37 @1) + (29:24 @2) + (8:36 @3) + (16 @4) + (1:51 @5) 6.04 mi (7:24 / mi) +135m 6:55 / mi
ahr:122 max:173 shoes: New Balance 1080 (15) (9)

Parks with Paul. First time out in shorts and t-shirt this year.

Sunday Mar 26, 2017 #

8 AM

Running 39:44 intensity: (8:48 @1) + (16:17 @2) + (14:39 @3) 5.04 mi (7:53 / mi) +234m 6:54 / mi
ahr:122 max:140

Running 42:31 intensity: (24 @1) + (16 @2) + (11:16 @3) + (26:26 @4) + (4:09 @5) 6.38 mi (6:40 / mi) +204m 6:04 / mi
ahr:144 max:152

Running 31:24 intensity: (2:45 @1) + (13:23 @2) + (15:16 @3) 4.06 mi (7:44 / mi) +119m 7:06 / mi
ahr:125 max:137

Saturday Mar 25, 2017 #

7 AM

Running 1:53:40 intensity: (7:57 @1) + (21:06 @2) + (1:06:08 @3) + (12:33 @4) + (5:56 @5) 15.92 mi (7:08 / mi) +254m 6:48 / mi
ahr:131 max:176

Friday Mar 24, 2017 #

7 AM

Running 1:12:21 intensity: (9:51 @1) + (23:16 @2) + (20:40 @3) + (12:13 @4) + (6:21 @5) 9.72 mi (7:27 / mi) +211m 6:59 / mi
ahr:131 max:151

Thursday Mar 23, 2017 #

6 AM

Running 5:22 intensity: (4:17 @1) + (36 @2) + (29 @3) 0.67 mi (8:04 / mi) +13m 7:37 / mi
ahr:105 max:117

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 52:16 intensity: (4:53 @1) + (15:48 @2) + (31:26 @3) + (9 @4) 7.03 mi (7:26 / mi) +197m 6:50 / mi
ahr:127 max:142

Wednesday Mar 22, 2017 #

6 AM

Running 45:46 intensity: (5:25 @1) + (11:58 @2) + (28:23 @3) 6.14 mi (7:27 / mi) +100m 7:06 / mi
ahr:125 max:141

4 PM

Running 1:04:35 intensity: (28:33 @1) + (23:09 @2) + (11:06 @3) + (1:47 @4) 8.02 mi (8:03 / mi) +234m 7:23 / mi
ahr:115 max:147

Tuesday Mar 21, 2017 #

6 AM

Running 5:23 intensity: (2:24 @1) + (7 @2) + (14 @3) + (10 @4) + (2:28 @5) 0.67 mi (8:04 / mi) +19m 7:25 / mi
ahr:123 max:174

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 36:08 intensity: (8:09 @1) + (19:35 @2) + (8:24 @3) 4.79 mi (7:33 / mi) +108m 7:03 / mi
ahr:119 max:131

Monday Mar 20, 2017 #

Note
(rest day)

Earned and needed.

Sunday Mar 19, 2017 #

10 AM

Running 3:11:53 intensity: (1:11 @1) + (1:05:18 @2) + (1:57:39 @3) + (6:19 @4) + (1:26 @5) 26.27 mi (7:18 / mi) +152m 7:11 / mi
ahr:130 max:153 shoes: Hoka Challenger (9)

Four marathons in four days - Day 4.

Day 4 complete. Gin Pit Double Day 2 in just under 3.12, three minutes quicker than yesterday and 4th place (3rd overall). Delighted to get through the four marathons in four days in one piece and average just over 3.10. This was great training for May, when I'll be running 10 marathons in 10 days. I'm putting myself through all of this to raise money for two amazing charities, Brathay Trust and Neurocare. If you could spare some money to sponsor me that would be absolutely fantastic and would just top off my long weekend! All the details are here: https://www.justgiving.com/fundraising/10in10MikeS...

Saturday Mar 18, 2017 #

10 AM

Running 3:14:57 intensity: (1:20 @1) + (1:05:49 @2) + (2:07:48 @3) 26.33 mi (7:24 / mi) +163m 7:16 / mi
ahr:128 max:140 shoes: Hoka Challenger (9)

Four marathons in four days - Day 3.

Friday Mar 17, 2017 #

9 AM

Running 3:06:38 intensity: (1:35 @1) + (1:04:15 @2) + (1:59:48 @3) + (1:00 @4) 26.2 mi (7:07 / mi) +197m 6:58 / mi
ahr:129 max:144 shoes: New Balance 1080 (15) (9)

Four marathons in four days - Day 2.

Still down in Milton Keynes, and this was Day 5 of the Enigma Running Week @ the Knees. 17 laps of a lake today, a good mental test. 1st place again, but that's largely irrelevant. Will be interesting to see how I hold up tomorrow as I go into unknown territory.
C • Disappointing 2

Thursday Mar 16, 2017 #

9 AM

Running 3:07:04 intensity: (27 @1) + (15:53 @2) + (2:39:58 @3) + (27 @4) + (10:19 @5) 26.2 mi (7:08 / mi) +152m 7:01 / mi
ahr:133 max:180 shoes: New Balance 1080 (15) (9)

Four marathons in four days - Day 1.

Down in Milton Keynes, and this was Day 4 of the Enigma Running Week @ the Knees. 7 and a bit laps of a lake. Just switched off and ran. A bit too quick given I've got three days left, but backed off over the last couple of laps. 1st place.

Wednesday Mar 15, 2017 #

6 AM

Running 5:11 intensity: (4:59 @1) + (1 @2) + (11 @3) 0.67 mi (7:44 / mi) +14m 7:17 / mi
ahr:105 max:116 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 34:46 intensity: (3:34 @1) + (12:59 @2) + (18:13 @3) 4.8 mi (7:15 / mi) +108m 6:46 / mi
ahr:125 max:138 shoes: New Balance 1080 (15) (9)

Home from gym. Right, I'm ready for the start of my 4in4 tomorrow.

Tuesday Mar 14, 2017 #

7 AM

Running 40:22 intensity: (3:03 @1) + (18:33 @2) + (18:46 @3) 5.45 mi (7:24 / mi) +158m 6:48 / mi
ahr:125 max:141 shoes: New Balance 1080 (15) (9)

Abbey Lane loop.

Monday Mar 13, 2017 #

6 AM

Running 5:27 intensity: (5:26 @1) + (1 @3) 0.65 mi (8:23 / mi) +14m 7:52 / mi
ahr:102 max:115 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 28:33 intensity: (7:22 @1) + (10:36 @2) + (10:35 @3) 3.97 mi (7:11 / mi) +45m 6:57 / mi
ahr:120 max:135 shoes: New Balance 1080 (15) (9)

Gym to work.
5 PM

Running 34:06 intensity: (8:04 @1) + (14:01 @2) + (12:01 @3) 4.63 mi (7:22 / mi) +151m 6:41 / mi
ahr:121 max:139 shoes: New Balance 1080 (15) (9)

HFW.

Sunday Mar 12, 2017 #

7 AM

Running 1:02:22 intensity: (7:55 @1) + (46:50 @2) + (7:37 @3) 8.45 mi (7:23 / mi) +121m 7:04 / mi
ahr:119 max:133 shoes: New Balance 1080 (15) (9)

Top up to 100. Tired legs. That's been a good week of training.

Saturday Mar 11, 2017 #

9 AM

Running 3:07:44 intensity: (1:12 @1) + (8:01 @2) + (2:58:31 @3) 26.46 mi (7:06 / mi) +52m 7:03 / mi
ahr:131 max:138 shoes: New Balance 1080 (15) (9)

Leeds canal canter marathon. Six minutes quicker than when I ran the same route in December, and average HR 1 bpm lower. I wanted to run this on tired legs so had put the miles in this week, and after this have done 109 in the last seven days.

Friday Mar 10, 2017 #

7 AM

Running 1:04:16 intensity: (12:41 @1) + (13:04 @2) + (13:59 @3) + (24:29 @4) + (3 @5) 9.52 mi (6:45 / mi) +72m 6:36 / mi
ahr:129 max:150 shoes: Adidas Adizero Boost (9)

5 * 2k off 400m with Paul. 7.01, 7.07, 7.04, 7.07, 7.01. 35.20 for the 10k, another improvement. Bit of a stiff breeze on the back straight.

Thursday Mar 9, 2017 #

7 AM

Running 1:01:39 intensity: (15:07 @1) + (36:00 @2) + (10:32 @3) 8.52 mi (7:14 / mi) +69m 7:04 / mi
ahr:118 max:131 shoes: New Balance 1080 (15) (9)

Extended lap of the London parks. Took a couple of miles to get going, lots of miles so far this week.
2 PM

Running 4:58 intensity: (2:46 @1) + (1:55 @2) + (17 @3) 0.66 mi (7:32 / mi) +32m 6:33 / mi
ahr:111 max:121 shoes: New Balance 1080 (15) (9)

Home to gym.
3 PM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
4 PM

Running 34:47 intensity: (7:24 @1) + (23:27 @2) + (3:56 @3) 4.69 mi (7:25 / mi) +107m 6:56 / mi
ahr:119 max:129 shoes: New Balance 1080 (15) (9)

Home from gym.

Wednesday Mar 8, 2017 #

6 AM

Running 5:18 intensity: (1:30 @1) + (18 @2) + (44 @3) + (9 @4) + (2:37 @5) 0.64 mi (8:17 / mi) +18m 7:37 / mi
ahr:133 max:162 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 51:51 intensity: (4:46 @1) + (24:54 @2) + (22:11 @3) 7.0 mi (7:24 / mi) +196m 6:49 / mi
ahr:124 max:137 shoes: New Balance 1080 (15) (9)

Home from gym.
5 PM

Running 37:30 intensity: (6:26 @1) + (26:59 @2) + (4:05 @3) 5.32 mi (7:03 / mi) +44m 6:52 / mi
ahr:120 max:130 shoes: New Balance 1080 (15) (9)

In London, so a quick lap of Hyde Park.

Tuesday Mar 7, 2017 #

7 AM

Running 30:38 intensity: (10:30 @1) + (15:33 @2) + (4:35 @3) 3.99 mi (7:41 / mi) +91m 7:10 / mi
ahr:115 max:129 shoes: New Balance 1080 (15) (9)

Even shorter parks.
5 PM

Running 2:00 [1] 0.26 mi (7:42 / mi)
ahr:99 max:114 shoes: Asics DS Trainer 19 (8.5) (3)

WU.

Running 1:00:46 intensity: (1:25 @1) + (41 @2) + (31:34 @3) + (27:06 @4) 10.0 mi (6:05 / mi) +62m 5:58 / mi
ahr:139 max:148 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten. Quickest time so far, just dipping under 61. Just can't turn my legs over fast enough at the end.

Running 8:04 intensity: (6:21 @2) + (1:43 @3) 1.02 mi (7:54 / mi) +6m 7:46 / mi
ahr:124 max:128 shoes: Asics DS Trainer 19 (8.5) (3)

WD.

Monday Mar 6, 2017 #

7 AM

Running 53:18 intensity: (7:22 @1) + (30:40 @2) + (15:16 @3) 7.15 mi (7:27 / mi) +200m 6:51 / mi
ahr:122 max:140 shoes: New Balance 1080 (14) (9)

Longer parks.
5 PM

Running 47:27 intensity: (5:31 @1) + (22:45 @2) + (19:11 @3) 6.51 mi (7:17 / mi) +159m 6:47 / mi
ahr:123 max:133 shoes: New Balance 1080 (15) (9)

Slightly shorter parks.

Sunday Mar 5, 2017 #

7 AM

Running 2:00:09 intensity: (5:08 @1) + (18:51 @2) + (1:34:04 @3) + (1:15 @4) + (51 @5) 17.03 mi (7:03 / mi) +89m 6:57 / mi
ahr:130 max:166 shoes: New Balance 1080 (14) (9)

In Nottingham on a stag do, managed to stay sober yesterday and get out for an early run out to Holme Pierrepont. Pretty flat, ran a bit harder when I lapped the lake twice.

Saturday Mar 4, 2017 #

7 AM

Running 55:50 intensity: (1:50 @1) + (10:40 @2) + (41:44 @3) + (1:36 @4) 8.05 mi (6:56 / mi) +113m 6:39 / mi
ahr:131 max:146 shoes: New Balance 1080 (15) (9)

3 * 10 min in Z3.

Friday Mar 3, 2017 #

6 AM

Running 51:09 intensity: (8:50 @1) + (32:10 @2) + (6:48 @3) + (1:28 @4) + (1:53 @5) 6.51 mi (7:51 / mi) +163m 7:17 / mi
ahr:121 max:167 shoes: New Balance 1080 (15) (9)

Parks.

Thursday Mar 2, 2017 #

6 AM

Running 39:30 intensity: (7:40 @1) + (20:15 @2) + (7:41 @3) + (49 @4) + (3:05 @5) 5.24 mi (7:32 / mi) +95m 7:08 / mi
ahr:121 max:159 shoes: New Balance 1080 (15) (9)

Millhouses Park loop.
5 PM

Running 56:16 intensity: (7:15 @1) + (17:41 @2) + (31:20 @3) 8.12 mi (6:56 / mi) +119m 6:38 / mi
ahr:126 max:141 shoes: New Balance 1080 (15) (9)

15 * 2min/1min.

Wednesday Mar 1, 2017 #

6 AM

Running 5:19 intensity: (1:07 @1) + (18 @2) + (1:20 @3) + (29 @4) + (2:05 @5) 0.65 mi (8:11 / mi) +13m 7:42 / mi
ahr:131 max:157 shoes: New Balance 1080 (15) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]
shoes: New Balance 1080 (15) (9)

Gym session.
8 AM

Running 51:15 intensity: (2:47 @1) + (21:39 @2) + (17:20 @3) + (39 @4) + (8:50 @5) 7.02 mi (7:18 / mi) +200m 6:42 / mi
ahr:132 max:176 shoes: New Balance 1080 (15) (9)

Home from gym.

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