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Training Log Archive: MikeS

In the 7 days ending Aug 11, 2010:

activity # timemileskm+m
  Running10 11:06:15 89.08(7:29) 143.37(4:39) 1625
  Strength & conditioning1 40:00
  Total11 11:46:15 89.08 143.37 1625

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ThFrSaSuMoTuWe

Wednesday Aug 11, 2010 #

12 PM

Running (Recovery) 35:00 intensity: (5:28 @2) + (29:27 @3) + (5 @4) 5.0 mi (7:00 / mi) +46m 6:49 / mi
ahr:126 max:140 shoes: New Balance 1064 (1)

Lunch loop backwards.
6 PM

Running warm up/down 11:36 intensity: (5:38 @2) + (5:14 @3) + (44 @4) 1.56 mi (7:26 / mi) +36m 6:56 / mi
ahr:119 max:158 shoes: Asics DS Trainer 14 (8.5)

Warm up jog down to Hillsbro.

Running (Tempo) 1:04:11 intensity: (33 @2) + (18:42 @3) + (44:56 @4) 9.7 mi (6:37 / mi) +330m 5:59 / mi
ahr:141 max:156 shoes: Asics DS Trainer 14 (8.5)

1 in 4. Not ideal doing it the night after track, but unfortunately this was the only opportunity I had to do it. 24 seconds slower than my best, 16 seconds on the up, 8 seconds on the down. Can't complain too much with that though, given the training I'm doing and the headwind on the climb.

Running warm up/down 9:42 intensity: (51 @2) + (7:57 @3) + (54 @4) 1.18 mi (8:13 / mi) +54m 7:12 / mi
ahr:132 max:149 shoes: Asics DS Trainer 14 (8.5)

Warm down jog back home.

Tuesday Aug 10, 2010 #

5 PM

Running (Track) 1:15:04 intensity: (9:05 @2) + (44:53 @3) + (21:00 @4) + (6 @5) 10.99 mi (6:50 / mi) +40m 6:45 / mi
ahr:131 max:161 shoes: Asics DS Trainer 14 (8.5)

Track. 12 * 400m with 100m jog recovery (c.40 seconds). Took turns leading with PaulF, though he seemed a lot more comfortable than I did. Ran them between 74 and 76 seconds. Plus the run to track from work, some warm up laps, and the run back to work.

Monday Aug 9, 2010 #

7 AM

Running 35:39 intensity: (11:22 @2) + (24:17 @3) 5.0 mi (7:08 / mi) +43m 6:57 / mi
ahr:121 max:138 shoes: Nike Free Run

IW. HRV took a 15 point plummet this mornng, which wasn't surprising after yesterday, and the run in did feel like a bit of a struggle.

On Rob's recommendation, I finally got round to downloading the 'Marathon Talk' podcast, and listened to that on my run to work. It's really good (in quite a geeky sort of way), and I can see I'm going to enjoy following Liz Yelling on her road to Chicago.
5 PM

Running 55:44 intensity: (5:26 @2) + (50:18 @3) 7.81 mi (7:08 / mi) +129m 6:47 / mi
ahr:131 max:140 shoes: Nike Free Run

From work to Malin Bridge for drills, and then back home afterwards.

Running 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Free Run

Drills. With Captain Candy back in charge. Left hamstring a bit tonight, and overall tired.

Sunday Aug 8, 2010 #

9 AM

Running (Long roads) 2:25:59 intensity: (7:38 @2) + (1:30:49 @3) + (47:32 @4) 20.0 mi (7:18 / mi) +406m 6:52 / mi
ahr:134 max:150 shoes: New Balance 1064 (1)

Magical mystery tour starting in Norton. Along Bochum Parkway to Gleadless Townend, then out to Mosboro via High Lane. Halfway, Killamarsh and into Rother Valley, where I fortunately was just before the start of the 'Real Radio Big Fun Run'. Then I kind of guessed my way back, going round the back of Crystal Peaks and getting lost in the townships. I didn't enjoy the two mile climb between miles 14 and 16, and I don't remember spending that much time going downhill!

Feeling stronger than last Sunday, and it was good to run somewhere a little bit different. Getting back into the rhythm of training again.

Saturday Aug 7, 2010 #

2 PM

Running 1:09:33 [2] 9.5 mi (7:19 / mi) +266m 6:44 / mi
ahr:52 max:90 shoes: Asics Gel 1140 (1)

Slightly extended long Rivelin loop, finishing via Neil's new house and checking out the renovation progress.

Friday Aug 6, 2010 #

7 AM

Strength & conditioning 40:00 [3]
shoes: New Balance 1064 (1)

I went to the gym! They had missed me...
12 PM

Running (Recovery) 34:43 [2] 5.0 mi (6:57 / mi) +41m 6:46 / mi
ahr:33 max:46 shoes: New Balance 1064 (1)

Easy lunch loop.

Thursday Aug 5, 2010 #

6 AM

Running (Barefoot) 27:43 intensity: (21:04 @2) + (3:02 @3) + (2:21 @4) + (1:16 @5) 3.65 mi (7:35 / mi) +113m 6:55 / mi
ahr:86 max:168 shoes: Vibram Five Fingers KSO

Road loop. Nice and easy. Don't think the HR monitor was working quite right.
7 PM

Running 9:51 intensity: (4:31 @2) + (5:20 @3) 1.37 mi (7:13 / mi) +18m 6:56 / mi
ahr:117 max:132 shoes: Asics DS Trainer 14 (8.5)

Warm up from home down to Hillsbro.

Running (Tempo) 36:10 intensity: (2:02 @2) + (2:18 @3) + (31:50 @4) 6.06 mi (5:58 / mi) +48m 5:50 / mi
ahr:141 max:152 shoes: Asics DS Trainer 14 (8.5)

6 mile tempo out to Oughtibridge and back. Tried something different today, and I covered up my watch so I couldn't see the time, distance or pace. I knew where the turnaround point was, so ran by feel. I was aiming for 6 mins / mile, and unbelievably managed to get it virtually spot on. Think it was more by luck than judgement though!

Running 10:20 intensity: (1:50 @2) + (8:30 @3) 1.26 mi (8:11 / mi) +55m 7:12 / mi
ahr:134 max:139 shoes: Asics DS Trainer 14 (8.5)

A very uncomfortable run back home as I was having 'issues'.

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