Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Running57 36:42:42 294.46(7:29) 473.89(4:39) 5396
  Weights8 7:45:00
  Total65 44:27:42 294.46 473.89 5396

«»
2:22
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Aug 31, 2017 #

6 AM

Running 1:14:41 intensity: (27:01 @1) + (13:19 @2) + (17:32 @3) + (11:30 @4) + (5:19 @5) 10.21 mi (7:19 / mi) +69m 7:10 / mi
ahr:124 max:154 shoes: Adidas Adizero Boost (9)

4 * 1600m off 90 seconds. Improvement from two weeks ago.

Wednesday Aug 30, 2017 #

6 AM

Running 8:45 [1] 1.11 mi (7:53 / mi)
ahr:103 max:113 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 45:00 [3]

Gym session.
8 AM

Running 41:37 intensity: (7:29 @1) + (28:35 @2) + (5:33 @3) 5.46 mi (7:37 / mi) +94m 7:14 / mi
ahr:118 max:141 shoes: New Balance 1080 (16) (9)

Gym to work.
7 PM

Running 15:22 intensity: (3:42 @1) + (10:13 @2) + (1:27 @3) 1.99 mi (7:43 / mi) +62m 7:02 / mi
ahr:116 max:129 shoes: New Balance 1080 (16) (9)

Home from cinema.

Tuesday Aug 29, 2017 #

6 PM

Running 1:02:18 intensity: (27 @1) + (1:55 @2) + (24:10 @3) + (33:16 @4) + (2:30 @5) 10.0 mi (6:14 / mi) +61m 6:07 / mi
ahr:141 max:154 shoes: Asics DS Trainer 19 (8.5) (3)

SRC Tuesday Tempo Ten Train. Nice step forward from last week, feeling good tonight.

Running 8:35 intensity: (49 @1) + (7:27 @2) + (19 @3) 1.02 mi (8:25 / mi) +5m 8:17 / mi
ahr:121 max:127 shoes: Asics DS Trainer 19 (8.5) (3)

Warm down.

Monday Aug 28, 2017 #

8 AM

Running 1:03:56 intensity: (17:35 @1) + (20:58 @2) + (25:23 @3) 7.42 mi (8:37 / mi) +335m 7:33 / mi
ahr:120 max:139 shoes: New Balance 1080 (16) (9)

Rivelin with Rich.

Sunday Aug 27, 2017 #

8 AM

Running 1:37:12 intensity: (9:31 @1) + (24:58 @2) + (1:02:43 @3) 13.12 mi (7:25 / mi) +268m 6:58 / mi
ahr:127 max:139 shoes: New Balance 1080 (17) (9)

Easy Sunday leg stretch around London.

Saturday Aug 26, 2017 #

8 AM

Running 23:46 intensity: (10:23 @1) + (12:06 @2) + (1:17 @3) 3.02 mi (7:52 / mi) +79m 7:17 / mi
ahr:114 max:126 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 18:10 intensity: (21 @1) + (13 @2) + (3:43 @3) + (9:20 @4) + (4:33 @5) 3.07 mi (5:55 / mi) +61m 5:35 / mi
ahr:145 max:153 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 9th place.

Another week, another few seconds quicker. Would be nice to get below 18 before my holiday which gives two more attempts.

Running 6:40 intensity: (31 @1) + (2:10 @2) + (3:59 @3) 0.83 mi (8:02 / mi) +26m 7:19 / mi
ahr:126 max:133 shoes: Adidas Adizero Boost (9)

Straight home from parkrun. No time for any more as had a train to catch.

Friday Aug 25, 2017 #

7 AM

Running 55:19 intensity: (21:45 @1) + (24:57 @2) + (8:37 @3) 7.33 mi (7:33 / mi) +151m 7:06 / mi
ahr:116 max:133 shoes: New Balance 1080 (16) (9)

Abbey Lane loop then IW.
5 PM

Running 5:39 intensity: (2:48 @1) + (2:00 @2) + (51 @3) 0.7 mi (8:04 / mi) +19m 7:27 / mi
ahr:112 max:121 shoes: New Balance 1080 (16) (9)

Work to gym.
6 PM

Running 9:30 intensity: (4:02 @1) + (5:06 @2) + (22 @3) 1.09 mi (8:43 / mi) +47m 7:42 / mi
ahr:112 max:126 shoes: New Balance 1080 (16) (9)

Home from gym.

Thursday Aug 24, 2017 #

6 AM

Running 1:18:00 intensity: (26:21 @1) + (13:33 @2) + (21:57 @3) + (7:21 @4) + (8:48 @5) 10.32 mi (7:34 / mi) +73m 7:24 / mi
ahr:125 max:154 shoes: Adidas Adizero Boost (9)

8 * 800m off 75 seconds. Aiming to average 2.50 or under but actually managed 2.47 with a 2.45 on the last one. Feels like a bit of progress.

Wednesday Aug 23, 2017 #

6 AM

Running 8:49 intensity: (8:27 @1) + (19 @2) + (3 @3) 1.11 mi (7:57 / mi) +11m 7:43 / mi
ahr:105 max:118 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 30:53 intensity: (4:34 @1) + (23:23 @2) + (2:56 @3) 4.26 mi (7:15 / mi) +73m 6:53 / mi
ahr:119 max:129 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 18:05 intensity: (3:54 @1) + (8:46 @2) + (5:25 @3) 2.29 mi (7:54 / mi) +74m 7:11 / mi
ahr:119 max:132 shoes: New Balance 1080 (16) (9)

HFW.

Tuesday Aug 22, 2017 #

6 PM

Running 1:04:43 intensity: (42 @1) + (2:04 @2) + (22:17 @3) + (33:34 @4) + (6:06 @5) 10.0 mi (6:28 / mi) +51m 6:22 / mi
ahr:142 max:154 shoes: Asics DS Trainer 19 (8.5) (3)

Tuesday Tempo Ten. A few seconds slower than last week, but didn't feel hard as early as last week. Very humid and sweaty.

Running 7:52 intensity: (31 @1) + (1:28 @2) + (5:53 @3) 0.93 mi (8:27 / mi) +4m 8:21 / mi
ahr:128 max:137 shoes: Asics DS Trainer 19 (8.5) (3)

Warm down.

Monday Aug 21, 2017 #

6 AM

Running 8:39 intensity: (8:29 @1) + (6 @2) + (4 @3) 1.1 mi (7:52 / mi)
ahr:99 max:118 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 30:58 intensity: (8:03 @1) + (20:16 @2) + (2:39 @3) 4.38 mi (7:04 / mi) +55m 6:48 / mi
ahr:117 max:129 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 40:20 intensity: (7:21 @1) + (28:11 @2) + (4:48 @3) 5.08 mi (7:56 / mi) +136m 7:20 / mi
ahr:119 max:131 shoes: New Balance 1080 (16) (9)

HFW enjoying the Empire podcast.

Sunday Aug 20, 2017 #

7 AM

Running 1:26:35 intensity: (21:21 @1) + (27:18 @2) + (37:12 @3) + (44 @4) 10.36 mi (8:21 / mi) +290m 7:41 / mi
ahr:122 max:144 shoes: New Balance 1080 (16) (9)

Durham tourism with Rob.

Saturday Aug 19, 2017 #

8 AM

Running 24:18 intensity: (15:47 @1) + (6:37 @2) + (1:54 @3) 3.08 mi (7:53 / mi) +78m 7:19 / mi
ahr:111 max:123 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 18:23 intensity: (55 @1) + (26 @2) + (6:15 @3) + (10:47 @4) 3.06 mi (6:00 / mi) +63m 5:39 / mi
ahr:139 max:148 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 14th place.

I used to be young enough and fit enough to do two sessions in two days. I'm neither of those now.

Running 25:12 intensity: (5:02 @1) + (13:19 @2) + (6:51 @3) 3.24 mi (7:47 / mi) +76m 7:15 / mi
ahr:119 max:134 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Aug 18, 2017 #

6 AM

Running 1:14:45 intensity: (13:30 @1) + (15:26 @2) + (25:19 @3) + (7:10 @4) + (13:20 @5) 10.13 mi (7:23 / mi) +58m 7:15 / mi
ahr:131 max:156 shoes: Adidas Adizero Boost (9)

Track session. 4 * 1600m. Consistent times, but consistently slow.
5 PM

Running 5:44 intensity: (4:03 @1) + (1:32 @2) + (9 @3) 0.7 mi (8:11 / mi) +20m 7:32 / mi
ahr:110 max:121 shoes: Adidas Adizero Boost (9)

Work to gym.
6 PM

Running 9:10 intensity: (2:20 @1) + (6:01 @2) + (49 @3) 1.1 mi (8:20 / mi) +46m 7:22 / mi
ahr:115 max:130 shoes: Adidas Adizero Boost (9)

Home from gym.

Thursday Aug 17, 2017 #

6 PM

Running 1:06:55 intensity: (4:52 @1) + (24:31 @2) + (34:50 @3) + (2:42 @4) 8.59 mi (7:47 / mi) +273m 7:05 / mi
ahr:126 max:147

Wednesday Aug 16, 2017 #

6 AM

Running 5:17 intensity: (4:19 @1) + (48 @2) + (10 @3) 0.64 mi (8:12 / mi) +18m 7:33 / mi
ahr:106 max:118

7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 30:10 intensity: (1:33 @1) + (21:07 @2) + (7:30 @3) 4.06 mi (7:26 / mi) +55m 7:08 / mi
ahr:123 max:133

Tuesday Aug 15, 2017 #

6 PM

Running 1:04:16 intensity: (42 @1) + (3:00 @2) + (26:04 @3) + (29:30 @4) + (5:00 @5) 10.0 mi (6:25 / mi) +50m 6:20 / mi
ahr:141 max:153

Running 7:47 intensity: (48 @1) + (3:19 @2) + (3:40 @3) 0.92 mi (8:29 / mi) +5m 8:20 / mi
ahr:124 max:133

Monday Aug 14, 2017 #

6 AM

Running 8:41 [1] 1.1 mi (7:54 / mi)
ahr:99 max:113 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 32:08 intensity: (7:28 @1) + (20:09 @2) + (4:31 @3) 4.08 mi (7:53 / mi) +115m 7:14 / mi
ahr:118 max:130 shoes: New Balance 1080 (16) (9)

Home from gym.

Sunday Aug 13, 2017 #

10 AM

Running 9:47 intensity: (5:42 @1) + (3:42 @2) + (23 @3) 1.28 mi (7:39 / mi) +4m 7:34 / mi
ahr:113 max:124 shoes: Adidas Adizero Boost (9)

Warm up.

Running 1:02:13 intensity: (21 @1) + (30 @2) + (8:51 @3) + (42:15 @4) + (10:16 @5) 10.04 mi (6:12 / mi) +109m 6:00 / mi
ahr:146 max:156 shoes: Adidas Adizero Boost (9)

Askern 10.

Pre-race aim was sub-65. Went off too fast and managed to hold on to finish in just over 62. I'm happy with that for my first proper race this year. Didn't enjoy the last mile. Good workout.

Running 6:13 intensity: (20 @1) + (2:45 @2) + (3:08 @3) 0.71 mi (8:45 / mi) +4m 8:37 / mi
ahr:125 max:132 shoes: Adidas Adizero Boost (9)

Warm down.

Saturday Aug 12, 2017 #

8 AM

Running 50:48 intensity: (8:09 @1) + (30:18 @2) + (12:21 @3) 6.59 mi (7:43 / mi) +146m 7:13 / mi
ahr:121 max:136 shoes: New Balance 1080 (16) (9)

Easy leg stretch up the parks ahead of race tomorrow.

Friday Aug 11, 2017 #

6 AM

Running 8:35 intensity: (8:19 @1) + (9 @2) + (7 @3) 1.1 mi (7:48 / mi) +10m 7:35 / mi
ahr:103 max:118 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 43:27 intensity: (2:15 @1) + (16:38 @2) + (24:34 @3) 5.58 mi (7:47 / mi) +142m 7:13 / mi
ahr:125 max:136 shoes: New Balance 1080 (16) (9)

Home from gym.
5 PM

Running 8:14 intensity: (6:57 @1) + (57 @2) + (20 @3) 1.1 mi (7:29 / mi) +11m 7:16 / mi
ahr:107 max:122 shoes: New Balance 1080 (16) (9)

Home to gym.
6 PM

Running 9:00 intensity: (3:19 @1) + (4:28 @2) + (1:13 @3) 1.1 mi (8:11 / mi) +46m 7:14 / mi
ahr:113 max:126 shoes: New Balance 1080 (16) (9)

Home from gym.

Thursday Aug 10, 2017 #

7 AM

Running 1:07:12 intensity: (17:39 @1) + (18:58 @2) + (17:48 @3) + (11:00 @4) + (1:47 @5) 8.66 mi (7:46 / mi) +61m 7:36 / mi
ahr:125 max:153 shoes: Adidas Adizero Boost (9)

4 * 800m, 3 * 400m, 3 * 200m all off 200m. Target times were sub-2.50 for the 800s, 80 secs for the 400s and sub-40 for the 200s. Just about managed that.

Wednesday Aug 9, 2017 #

6 AM

Running 8:49 [1] 1.1 mi (8:01 / mi) +11m 7:46 / mi
ahr:103 max:114 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 26:52 intensity: (6:55 @1) + (18:16 @2) + (1:41 @3) 3.45 mi (7:47 / mi) +42m 7:30 / mi
ahr:117 max:130 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 46:27 intensity: (12:28 @1) + (29:30 @2) + (4:29 @3) 5.94 mi (7:49 / mi) +169m 7:11 / mi
ahr:118 max:139 shoes: New Balance 1080 (16) (9)

HFW then parks.

Tuesday Aug 8, 2017 #

7 AM

Running 16:52 intensity: (13:54 @1) + (2:14 @2) + (44 @3) 2.21 mi (7:38 / mi)
ahr:106 max:123 shoes: Adidas Adizero Boost (9)

Wet IW.
5 PM

Running 14:46 intensity: (3:33 @1) + (5:26 @2) + (5:47 @3) 1.87 mi (7:54 / mi) +77m 7:00 / mi
ahr:121 max:138 shoes: Adidas Adizero Boost (9)

Wet HFW.
6 PM

Running 35:00 [4] 5.0 mi (7:00 / mi)
shoes: Adidas Adizero Boost (9)

Treadmill sweatfest. 10 * 2/1.

Monday Aug 7, 2017 #

6 AM

Running 13:58 [1] 1.78 mi (7:51 / mi)
ahr:100 max:112 shoes: New Balance 1080 (16) (9)

IW.
5 PM

Running 40:31 intensity: (8:06 @1) + (27:27 @2) + (4:58 @3) 5.15 mi (7:52 / mi) +124m 7:19 / mi
ahr:118 max:131 shoes: New Balance 1080 (16) (9)

Easy parks recovery.

Sunday Aug 6, 2017 #

8 AM

Running 1:57:06 intensity: (12:59 @1) + (35:21 @2) + (1:03:43 @3) + (5:03 @4) 14.89 mi (7:52 / mi) +406m 7:15 / mi
ahr:127 max:145 shoes: New Balance 1080 (16) (9)

Stanedge Pole, partly with Steve. Still tired at the end, but better than last week.

Saturday Aug 5, 2017 #

8 AM

Running 23:55 intensity: (11:16 @1) + (10:54 @2) + (1:45 @3) 3.09 mi (7:44 / mi) +67m 7:15 / mi
ahr:113 max:127 shoes: Adidas Adizero Boost (9)

Down to parkrun.

Running 18:18 intensity: (17 @1) + (9 @2) + (5:05 @3) + (8:20 @4) + (4:27 @5) 3.1 mi (5:54 / mi) +53m 5:36 / mi
ahr:146 max:156 shoes: Adidas Adizero Boost (9)

Sheffield Hallam parkrun, 9th place.

25 seconds quicker than three weeks ago so heading in the right direction.

Running 34:35 intensity: (2:00 @1) + (9:53 @2) + (22:42 @3) 4.37 mi (7:55 / mi) +118m 7:18 / mi
ahr:127 max:138 shoes: Adidas Adizero Boost (9)

Home from parkrun.

Friday Aug 4, 2017 #

6 AM

Running 48:02 intensity: (7:43 @1) + (33:20 @2) + (6:59 @3) 6.1 mi (7:52 / mi) +93m 7:31 / mi
ahr:120 max:132 shoes: New Balance 1080 (16) (9)

Extended IW.
5 PM

Running 5:39 intensity: (1:52 @1) + (2:46 @2) + (1:01 @3) 0.7 mi (8:04 / mi) +20m 7:24 / mi
ahr:114 max:131 shoes: New Balance 1080 (16) (9)

Work to gym.
6 PM

Running 9:16 intensity: (3:02 @1) + (5:24 @2) + (50 @3) 1.09 mi (8:30 / mi) +46m 7:31 / mi
ahr:115 max:129 shoes: New Balance 1080 (16) (9)

Home from gym.

Thursday Aug 3, 2017 #

7 AM

Running 16:13 intensity: (10:06 @1) + (5:32 @2) + (35 @3) 2.21 mi (7:20 / mi)
ahr:110 max:125 shoes: Adidas Adizero Boost (9)

IW.
5 PM

Running 54:35 intensity: (3:12 @1) + (7:32 @2) + (35:02 @3) + (8:49 @4) 7.94 mi (6:52 / mi) +117m 6:34 / mi
ahr:132 max:147 shoes: Adidas Adizero Boost (9)

5M tempo (6.15 pace) then HFW. Marginally quicker than last week, but average HR 3bpm lower.

Wednesday Aug 2, 2017 #

6 AM

Running 8:40 intensity: (8:31 @1) + (9 @3) 1.1 mi (7:53 / mi)
ahr:102 max:115 shoes: New Balance 1080 (16) (9)

Home to gym.
7 AM

Weights 1:00:00 [3]

Gym session.
8 AM

Running 31:10 intensity: (2:14 @1) + (13:38 @2) + (15:18 @3) 4.13 mi (7:33 / mi) +55m 7:15 / mi
ahr:124 max:134 shoes: New Balance 1080 (16) (9)

Gym to work.
5 PM

Running 40:03 intensity: (3:20 @1) + (16:38 @2) + (20:05 @3) 5.09 mi (7:52 / mi) +183m 7:05 / mi
ahr:124 max:137 shoes: New Balance 1080 (16) (9)

HFW then extra loop.

Tuesday Aug 1, 2017 #

7 AM

Running 27:18 intensity: (4:47 @1) + (18:21 @2) + (4:10 @3) 3.7 mi (7:23 / mi) +44m 7:07 / mi
ahr:119 max:131 shoes: Adidas Adizero Boost (9)

IW.
5 PM

Running 59:58 intensity: (15:18 @1) + (18:00 @2) + (14:29 @3) + (6:41 @4) + (5:30 @5) 7.38 mi (8:08 / mi) +337m 7:07 / mi
ahr:126 max:154 shoes: Adidas Adizero Boost (9)

HFW then Netheredge Needles. Labouring up the hill, carrying too much weight.

« Earlier | Later »