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Training Log Archive: MikeS

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Running35 21:59:38 171.03(7:43) 275.24(4:48) 3518
  Weights7 7:00:00
  Total40 28:59:38 171.03 275.24 3518

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Monday Jul 31, 2017 #

6 AM

Running 8:37 [1] 1.09 mi (7:54 / mi)
ahr:103 max:113 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 32:09 intensity: (1:42 @1) + (15:33 @2) + (14:54 @3) 4.02 mi (8:00 / mi) +107m 7:23 / mi
ahr:124 max:136 shoes: New Balance 1080 (16) (9)

Home from gym.

Sunday Jul 30, 2017 #

8 AM

Running 1:38:16 intensity: (5:40 @1) + (8:01 @2) + (1:20:02 @3) + (4:33 @4) 13.31 mi (7:23 / mi) +141m 7:09 / mi
ahr:133 max:146 shoes: New Balance 1080 (16) (9)

Pushing the distance up. Ran out of energy at the end. Possibly a bit too much this week.

Saturday Jul 29, 2017 #

8 AM

Running 23:32 intensity: (4:02 @1) + (5:38 @2) + (12:21 @3) + (1:31 @4) 2.97 mi (7:55 / mi) +123m 7:01 / mi
ahr:127 max:146 shoes: Adidas Adizero Boost (9)

Home to parkrun.

Running 6:34 intensity: (59 @1) + (1:27 @2) + (3:40 @3) + (28 @4) 0.87 mi (7:33 / mi) +27m 6:53 / mi
ahr:128 max:144 shoes: Adidas Adizero Boost (9)

Jog with Tom and Steve.

Running 18:55 intensity: (17 @1) + (4 @2) + (2:37 @3) + (3:53 @4) + (12:04 @5) 3.06 mi (6:11 / mi) +86m 5:41 / mi
ahr:150 max:157 shoes: Adidas Adizero Boost (9)

Castle parkrun, 6th place.

A tough three lap course, with a big climb at the end of each lap.

Running 24:09 intensity: (20 @1) + (6:13 @2) + (17:34 @3) + (2 @4) 3.12 mi (7:44 / mi) +64m 7:17 / mi
ahr:131 max:142 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Jul 28, 2017 #

7 AM

Running 16:41 intensity: (6:26 @1) + (7:32 @2) + (2:43 @3) 2.16 mi (7:43 / mi) +51m 7:12 / mi
ahr:117 max:134 shoes: Adidas Adizero Boost (9)

Work to track.

Running 31:11 intensity: (15:49 @1) + (6:05 @2) + (7:20 @3) + (1:57 @4) 2.55 mi (12:14 / mi) +35m 11:44 / mi
ahr:115 max:148 shoes: Adidas Adizero Boost (9)

Drills, strides and accelerations (3). Legs tired after yesterday.

Running 16:47 intensity: (58 @1) + (4:22 @2) + (11:27 @3) 2.04 mi (8:14 / mi) +52m 7:37 / mi
ahr:127 max:141 shoes: Adidas Adizero Boost (9)

Track to work.

Thursday Jul 27, 2017 #

7 AM

Running 16:08 intensity: (2:15 @1) + (9:23 @2) + (2:37 @3) + (1:19 @4) + (34 @5) 2.2 mi (7:20 / mi) +21m 7:07 / mi
ahr:122 max:154 shoes: Adidas Adizero Boost (9)

IW.
5 PM

Running 53:53 intensity: (2:13 @1) + (2:40 @2) + (28:02 @3) + (20:39 @4) + (19 @5) 7.86 mi (6:51 / mi) +134m 6:31 / mi
ahr:138 max:151 shoes: Adidas Adizero Boost (9)

5M tempo (6.16 pace) then HFW. Really struggled on the second half of the tempo back into the wind, no wonder it felt surprisingly easy on the way out!

Wednesday Jul 26, 2017 #

6 AM

Running 8:43 intensity: (8:06 @1) + (32 @2) + (5 @3) 1.11 mi (7:51 / mi) +12m 7:37 / mi
ahr:105 max:119 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 31:03 intensity: (1:20 @1) + (5:10 @2) + (24:33 @3) 4.13 mi (7:31 / mi) +49m 7:15 / mi
ahr:129 max:139 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 37:15 intensity: (55 @1) + (5:03 @2) + (30:01 @3) + (1:16 @4) 4.81 mi (7:45 / mi) +118m 7:12 / mi
ahr:132 max:143 shoes: New Balance 1080 (16) (9)

HFW.

Tuesday Jul 25, 2017 #

8 AM

Running 15:47 intensity: (4:59 @1) + (7:30 @2) + (3:18 @3) 2.17 mi (7:16 / mi) +18m 7:06 / mi
ahr:117 max:133 shoes: Adidas Adizero Boost (9)

IW.
12 PM

Running 1:00:18 intensity: (7:25 @1) + (9:25 @2) + (25:12 @3) + (5:41 @4) + (12:35 @5) 7.56 mi (7:59 / mi) +106m 7:39 / mi
ahr:134 max:157 shoes: Adidas Adizero Boost (9)

Pyramid track session. 200 (1.00) 400 (1.10) 600 (1.20) 800 (1.30) 1000 (1.30) 800 (1.20) 600 (1.10) 400 (1.00) 200. Tough and slow but that was to be expected.

Monday Jul 24, 2017 #

6 AM

Running 8:50 intensity: (6:47 @1) + (1:47 @2) + (16 @3) 1.12 mi (7:53 / mi) +12m 7:38 / mi
ahr:107 max:121 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 31:02 intensity: (1:02 @1) + (5:06 @2) + (24:54 @3) 4.13 mi (7:31 / mi) +50m 7:15 / mi
ahr:130 max:139 shoes: New Balance 1080 (16) (9)

Gym to work.

Saturday Jul 22, 2017 #

8 AM

Running 21:23 intensity: (4:10 @1) + (1:11 @2) + (15:24 @3) + (38 @4) 2.61 mi (8:12 / mi) +140m 7:02 / mi
ahr:128 max:144

Running 19:30 intensity: (18 @1) + (16 @2) + (2:49 @3) + (3:39 @4) + (12:28 @5) 3.11 mi (6:17 / mi) +94m 5:44 / mi
ahr:149 max:157

Running 21:01 intensity: (26 @1) + (8:53 @2) + (11:42 @3) 2.78 mi (7:33 / mi) +51m 7:09 / mi
ahr:128 max:140

Friday Jul 21, 2017 #

7 AM

Running 16:25 intensity: (5:40 @1) + (5:42 @2) + (5:03 @3) 2.13 mi (7:43 / mi) +50m 7:12 / mi
ahr:119 max:133

Running 26:58 intensity: (12:00 @1) + (6:12 @2) + (6:45 @3) + (1:52 @4) + (9 @5) 2.16 mi (12:28 / mi) +17m 12:10 / mi
ahr:119 max:150

Running 15:47 intensity: (21 @1) + (2:49 @2) + (12:37 @3) 2.01 mi (7:51 / mi) +46m 7:19 / mi
ahr:131 max:141

Thursday Jul 20, 2017 #

6 AM

Running 42:18 intensity: (5:02 @1) + (7:19 @2) + (25:39 @3) + (4:18 @4) 5.46 mi (7:45 / mi) +157m 7:07 / mi
ahr:130 max:145

Wednesday Jul 19, 2017 #

6 AM

Running 8:49 intensity: (4:39 @1) + (3:34 @2) + (36 @3) 1.09 mi (8:05 / mi) +12m 7:50 / mi
ahr:113 max:127

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 25:37 intensity: (1:56 @1) + (1:20 @2) + (21:12 @3) + (1:09 @4) 3.37 mi (7:36 / mi) +42m 7:19 / mi
ahr:132 max:145 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 45:45 intensity: (3:06 @1) + (7:48 @2) + (28:31 @3) + (6:20 @4) 5.68 mi (8:03 / mi) +192m 7:18 / mi
ahr:132 max:148

Tuesday Jul 18, 2017 #

6 AM

Running 27:45 intensity: (2:21 @1) + (3:37 @2) + (21:47 @3) 3.68 mi (7:32 / mi) +39m 7:18 / mi
ahr:129 max:139

5 PM

Running 48:23 intensity: (55 @1) + (4:24 @2) + (24:20 @3) + (18:44 @4) 6.22 mi (7:47 / mi) +151m 7:14 / mi
ahr:137 max:148

Monday Jul 17, 2017 #

6 AM

Running 8:25 intensity: (5:29 @1) + (2:22 @2) + (34 @3) 1.09 mi (7:42 / mi) +12m 7:26 / mi
ahr:110 max:123

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 34:20 intensity: (1:13 @1) + (3:04 @2) + (26:29 @3) + (3:34 @4) 4.31 mi (7:58 / mi) +101m 7:26 / mi
ahr:134 max:145

Saturday Jul 15, 2017 #

8 AM

Running 21:58 intensity: (1:48 @1) + (3:53 @2) + (16:17 @3) 2.82 mi (7:47 / mi) +57m 7:20 / mi
ahr:129 max:140

Running 18:43 intensity: (17 @1) + (7 @2) + (42 @3) + (29 @4) + (17:08 @5) 3.01 mi (6:13 / mi) +52m 5:54 / mi
ahr:154 max:160

Running 25:09 intensity: (21 @1) + (15 @2) + (13:28 @3) + (11:00 @4) + (5 @5) 3.23 mi (7:47 / mi) +69m 7:17 / mi
ahr:141 max:150

Friday Jul 14, 2017 #

6 AM

Running 41:42 intensity: (3:12 @1) + (11:03 @2) + (27:27 @3) 5.19 mi (8:02 / mi) +113m 7:32 / mi
ahr:126 max:138

Thursday Jul 13, 2017 #

6 AM

Running 5:13 intensity: (2:42 @1) + (2:08 @2) + (23 @3) 0.67 mi (7:50 / mi)
ahr:112 max:125

7 AM

Weights 1:00:00 [3]

Gym session.

Running 25:21 intensity: (26 @1) + (3:29 @2) + (10:35 @3) + (10:51 @4) 3.4 mi (7:27 / mi) +85m 6:55 / mi
ahr:137 max:147

Wednesday Jul 12, 2017 #

4 PM

Running 4:53 intensity: (47 @1) + (2:04 @2) + (2:02 @3) 0.64 mi (7:40 / mi) +13m 7:13 / mi
ahr:120 max:132

5 PM

Weights 1:00:00 [3]

Gym session.

Running 5:12 intensity: (1:05 @2) + (4:07 @3) 0.65 mi (8:01 / mi) +23m 7:13 / mi
ahr:131 max:139

Tuesday Jul 11, 2017 #

7 AM

Running 39:39 intensity: (2:13 @1) + (6:09 @2) + (29:28 @3) + (1:49 @4) 5.37 mi (7:23 / mi) +47m 7:11 / mi
ahr:131 max:147

Sunday Jul 9, 2017 #

9 AM

Running 1:05:16 intensity: (1:54 @1) + (8:07 @2) + (40:55 @3) + (11:47 @4) + (2:33 @5) 8.32 mi (7:51 / mi) +287m 7:05 / mi
ahr:135 max:154

Saturday Jul 8, 2017 #

6 AM

Running 5:10 intensity: (1:17 @1) + (3:40 @2) + (13 @3) 0.66 mi (7:50 / mi) +13m 7:22 / mi
ahr:113 max:125

Running 45:15 intensity: (29 @1) + (3:12 @2) + (19:27 @3) + (22:07 @4) 5.96 mi (7:36 / mi) +133m 7:06 / mi
ahr:139 max:148

Sunday Jul 2, 2017 #

7 AM

Running 56:15 intensity: (5:01 @1) + (26:06 @2) + (25:05 @3) + (3 @4) 7.11 mi (7:55 / mi) +204m 7:16 / mi
ahr:125 max:142

Saturday Jul 1, 2017 #

8 AM

Running 57:36 intensity: (3:22 @1) + (1:55 @2) + (37:42 @3) + (14:37 @4) 8.03 mi (7:10 / mi) +114m 6:52 / mi
ahr:137 max:148

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