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Training Log Archive: MikeS

In the 7 days ending Aug 26, 2010:

activity # timemileskm+m
  Running10 10:16:19 85.01(7:15) 136.82(4:30) 1712
  Total10 10:16:19 85.01(7:15) 136.82(4:30) 1712

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FrSaSuMoTuWeTh

Thursday Aug 26, 2010 #

6 PM

Running 11:31 intensity: (6:48 @2) + (1:47 @3) + (2:51 @4) + (5 @5) 1.54 mi (7:28 / mi) +33m 7:00 / mi
ahr:123 max:161 shoes: Asics DS Trainer 14 (8.5)

Warm up jog down to Hillsbro.

Running tempo 1:02:01 intensity: (3:04 @2) + (15:42 @3) + (43:15 @4) 9.69 mi (6:24 / mi) +328m 5:47 / mi
ahr:141 max:149 shoes: Asics DS Trainer 14 (8.5)

1 in 4. New PB by 1.47, 1.06 on the way up and 0.41 on the way down. Covered the watch again so couldn't see my time. Pleased with that. Tried to push quite hard at the start of the downhill section. Not sure I believe the HR measurements.

Running 11:19 intensity: (1:57 @2) + (9:22 @3) 1.36 mi (8:18 / mi) +53m 7:24 / mi
ahr:124 max:138

Warm down jog home.

1 in 4 - Splits

Wednesday Aug 25, 2010 #

6 AM

Running 1:19:11 intensity: (30:03 @2) + (42:54 @3) + (6:14 @4) 10.35 mi (7:39 / mi) +302m 7:01 / mi
ahr:122 max:149 shoes: Asics Gel 1140 (1)

Early morning run with PaulF. Up the parks past Forge Dam, Foxhall Lane, Ringinglow, High Storrs, parks. Lovely and sunny, bumped into Andy T in Mayfield Valley, and saw Michelle J on Eccy Road where I nearly got run over by a bike. Left hip aching a bit towards the end.
C • surely back down limb valle... 2
6 PM

Running 59:19 intensity: (11:38 @2) + (47:39 @3) + (2 @4) 7.6 mi (7:48 / mi) +249m 7:05 / mi
ahr:122 max:140 shoes: Asics Gel 1140 (1)

Rivelin with Coppice Track. Feeling tired before I started, but much better once I got running. Left hip still sore, but going to see Kim in the morning to hopefully get it sorted.

Tuesday Aug 24, 2010 #

5 PM

Running 1:19:21 intensity: (19:58 @2) + (27:56 @3) + (31:27 @4) 11.05 mi (7:11 / mi) +42m 7:06 / mi
ahr:130 max:154 shoes: Asics DS Trainer 14 (8.5)

Decided it was probably time to step the intervals up at track so did a pyramid session of 400, 600, 800, 1000, 1200, 1200, 1000, 800, 600, 400. 90 seconds recovery between reps, except between the 400 & 600 both ways where I had 60 seconds.

Felt surprisingly good tonight and kept the pace consistent throughout. Max heart rate seems a bit low, mustn't have been pushing hard enough. Plus run to track from work and back again.

Monday Aug 23, 2010 #

7 AM

Running 41:03 intensity: (19:24 @2) + (21:39 @3) 5.59 mi (7:20 / mi) +63m 7:05 / mi
ahr:117 max:133 shoes: New Balance 1064 (1)

IW from Netheredge. Nice and easy.
5 PM

Running 1:19:41 intensity: (10:58 @2) + (1:07:19 @3) + (1:24 @4) 11.07 mi (7:12 / mi) +232m 6:45 / mi
ahr:127 max:142 shoes: New Balance 1064 (1)

From work back to Netheredge. Nearly got into a fight with an idiot who went straight through a red light, almost ran me over and then somehow thought it was my fault. Knob. I was also very wet at this point so that didn't help my mood. Dumped my bag and then did an extra loop along Psalter Lane, Eccy Road, Eccy Woods, Abbeydale Road. Slightly longer than I had planned.

Sunday Aug 22, 2010 #

Event: Birchwood 10k
 
9 AM

Running 13:46 intensity: (12:49 @2) + (57 @3) 1.67 mi (8:16 / mi) +1m 8:15 / mi
ahr:109 max:135 shoes: Asics DS Trainer 14 (8.5)

Warm up jog, plus strides and drills.

Running race (10k race) 34:33 intensity: (30 @2) + (28 @3) + (33:35 @4) 6.21 mi (5:34 / mi) +10m 5:32 / mi
ahr:153 max:158 shoes: Asics DS Trainer 14 (8.5)

Birchwook 10k, 34.33. Started off strongly and went through 5k in 17.11, thought at that point with a good second half I could give my pb a scare. But slowed a little in the last 5k, with three climbs over the motorway proving tougher than they should have been!

Obviously I would have liked to be a little faster, but that is the quickest 10k I've run since 1st Jan 2009, and it was considerably quicker than I ran Dronfield 10k (36.09) in the build up to London, although this was undoubtedly a faster course.

A good day out for team Hallamshire. Dave was 4th in 32.03, Rob 5th in 32.20, PaulF second V40 in 33.53, and the four of us smashed the team prize.

Running 17:14 intensity: (7:32 @2) + (9:42 @3) 2.01 mi (8:34 / mi) +1m 8:33 / mi
ahr:120 max:128 shoes: Asics DS Trainer 14 (8.5)

Warm down jog.
3 PM

Running 26:35 intensity: (4:21 @2) + (20:15 @3) + (1:59 @4) 3.66 mi (7:16 / mi) +115m 6:37 / mi
ahr:127 max:147 shoes: Vibram Five Fingers KSO

Short road loop to stretch the legs.

Saturday Aug 21, 2010 #

9 AM

Running 52:43 intensity: (10:09 @2) + (41:51 @3) + (43 @4) 6.97 mi (7:34 / mi) +145m 7:06 / mi
ahr:123 max:142 shoes: Asics Gel 1140 (1)

Down to Endcliffe Park where I happened upon the Parkrun (I will remember it's on and try and do it one week!), so watched the end and then ran up the parks a bit with Pete & Neil, before turning around and coming back down again.

Friday Aug 20, 2010 #

6 AM

Running 48:02 intensity: (12:15 @2) + (35:01 @3) + (12 @4) + (34 @5) 6.23 mi (7:43 / mi) +138m 7:13 / mi
ahr:121 max:171 shoes: Asics Gel 1140 (1)

Up the parks to Forge Dam and back with PaulF.

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