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Training Log Archive: MikeS

In the 7 days ending Aug 29, 2010:

activity # timemileskm+m
  Running10 12:14:37 100.41(7:19) 161.6(4:33) 2029
  Total10 12:14:37 100.41(7:19) 161.6(4:33) 2029

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MoTuWeThFrSaSu

Sunday Aug 29, 2010 #

9 AM

Running 2:25:01 intensity: (14:55 @2) + (2:06:26 @3) + (3:40 @4) 20.25 mi (7:10 / mi) +209m 6:56 / mi
ahr:128 max:147 shoes: New Balance 1064 (1)

A tough one mentally and physically. Quite a few niggles that I was worried might develop into something more serious, so ran a loopy run that meant I was never too far away from home. The wind and rain didn't help either. But in the end, it went OK. Foot wasn't too bad, just a few twinges, and my hip didn't stiffen up too much.

It's been a hard week of training, but a good one. However, I have felt like I've been walking a bit of an injury tightrope. Going to ease right back off next week to give my body a chance to recover before Bristol half next weekend.

Saturday Aug 28, 2010 #

8 AM

Running 20:20 intensity: (11:35 @2) + (8:45 @3) 2.63 mi (7:43 / mi) +75m 7:06 / mi
ahr:116 max:128 shoes: Asics DS Trainer 14 (8.5)

Run down to Endliffe Park, bumped into Andy T and ran part of the race lap with him.

Running race 17:18 intensity: (29 @2) + (36 @3) + (16:13 @4) 3.07 mi (5:38 / mi) +63m 5:18 / mi
ahr:146 max:152 shoes: Asics DS Trainer 14 (8.5)

Sheffield Hallam 5k Parkrun. Slightly disappointed with the time, but feeling tired after a tough week of training. Not able to push the heart rate high enough.

Running 47:48 intensity: (12:34 @2) + (35:09 @3) + (5 @4) 6.34 mi (7:32 / mi) +118m 7:08 / mi
ahr:123 max:140 shoes: Asics DS Trainer 14 (8.5)

Extended warm down run and a good chat with Rob. Up to Forge Dam, a couple of laps of the pond & cafe, then back down the parks again. Left foot the body area hurting today.

Friday Aug 27, 2010 #

6 AM

Running 44:38 intensity: (20:31 @2) + (21:04 @3) + (3:03 @4) 5.49 mi (8:08 / mi) +198m 7:19 / mi
ahr:120 max:159 shoes: Asics Gel 1140 (1)

Short Rivelin pre work. A little tired.
12 PM

Running 36:06 intensity: (11:09 @2) + (16:20 @3) + (1:14 @4) + (7:23 @5) 4.36 mi (8:17 / mi) +64m 7:55 / mi
ahr:131 max:187 shoes: New Balance 1064 (1)

At lunch. Including 10 * 10 second hill sprints.

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.

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