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Training Log Archive: MikeS

In the 7 days ending Jul 24, 2011:

activity # timemileskm+m
  Running9 8:16:10 67.88(7:19) 109.25(4:33) 1629
  Strength & conditioning1 45:00
  Total10 9:01:10 67.88 109.25 1629

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MoTuWeThFrSaSu

Sunday Jul 24, 2011 #

9 AM

Running 10:19 [2] 1.34 mi (7:42 / mi) +7m 7:34 / mi
ahr:110 max:124 shoes: Asics DS Trainer 15 (8.5)

Jog down to Hillsbro.

Running 1:01:57 intensity: (1:26 @2) + (45:40 @3) + (14:51 @4) 9.71 mi (6:23 / mi) +332m 5:46 / mi
ahr:140 max:151

Had a go at 1 in 4, it's been a while. And got a pb by 4 seconds! I felt like I climbed strongly (33.51), but that was 47 seconds slower than my best (33.04). But came down much better (28.06), 51 seconds quicker than my previous best (28.57).

Running 9:42 intensity: (2:54 @2) + (6:48 @3) 1.19 mi (8:08 / mi) +53m 7:09 / mi
ahr:132 max:143 shoes: Asics DS Trainer 15 (8.5)

Back up the hill again.

Saturday Jul 23, 2011 #

8 AM

Running 1:31:05 intensity: (1:09:12 @2) + (16:37 @3) + (4:33 @4) + (43 @5) 11.75 mi (7:45 / mi) +373m 7:03 / mi
ahr:122 max:161 shoes: Asics Gel Hyperspeed (8.5)

Ran down to the parkrun with Rich. But because of the Tramlines 'Folk Forest', the small loop was fenced off and OOB. As a result they were going to change the route. I run these races as a benchmark of how my training is progressing, so didn't see the point of doing a different course that wasn't necessarily going to be 5k. Rich wasn't racing anyway, and the decision was made to go for a longer run. Up through the parks, round the top, and back through Fulwood. New shoes felt fine.

Friday Jul 22, 2011 #

6 AM

Running 1:01:02 intensity: (45:56 @2) + (10:26 @3) + (53 @4) + (3:47 @5) 7.58 mi (8:03 / mi) +241m 7:20 / mi
ahr:124 max:177 shoes: New Balances 1064 (3)

Early Rivelin plus Coppice Track. Cracking morning, cool for running, but clear blue skies.

Thursday Jul 21, 2011 #

6 AM

Running 1:00:47 intensity: (43:24 @2) + (3:34 @3) + (9:58 @4) + (3:51 @5) 8.25 mi (7:22 / mi) +51m 7:14 / mi
ahr:126 max:158 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley for a track session. 6*800m with 90 seconds recovery. 2.39, 2.37, 2.37, 2.36, 2.35, 2.32. Surprised and pleased with the last one. Maybe I'm getting some speed back!
6 PM

Running 35:36 intensity: (22:27 @2) + (12:55 @3) + (14 @4) 4.98 mi (7:09 / mi) +86m 6:47 / mi
ahr:126 max:147 shoes: New Balances 1064 (3)

HFW. Tired.

Wednesday Jul 20, 2011 #

12 PM

Running 36:49 intensity: (27:25 @2) + (9:07 @3) + (17 @4) 4.53 mi (8:07 / mi) +60m 7:48 / mi
ahr:122 max:146 shoes: New Balances 1064 (3)

Ouch, got some DOMS from my first proper gym session in ages yesterday. Serves me right for not going more regularly. But hopefully the pain means it did some good. Run at lunch with 10 * 10 sec hill sprints with walk back recovery.
6 PM

Running 52:22 intensity: (30:35 @2) + (21:47 @3) 6.97 mi (7:31 / mi) +164m 7:00 / mi
ahr:128 max:144 shoes: New Balances 1064 (3)

Really easy on the roads just to try and ease off my back and hamstrings.

Tuesday Jul 19, 2011 #

7 AM

Strength & conditioning 45:00 [3]
shoes: New Balances 1064 (3)

Gym session.
7 PM

Running 25:25 intensity: (14:10 @2) + (9:47 @3) + (1:28 @4) 3.71 mi (6:51 / mi) +119m 6:14 / mi
ahr:129 max:150 shoes: New Balances 1064 (3)

Just time for a quick run between getting home from Leeds and meeting Emma in town for a meal.

Monday Jul 18, 2011 #

7 PM

Running 51:06 intensity: (13:13 @2) + (10:41 @3) + (27:12 @4) 7.87 mi (6:30 / mi) +143m 6:09 / mi
ahr:138 max:154 shoes: Asics DS Trainer 15 (8.5)

Down to Hillsbro and then a 5 mile tempo out to Oughtibridge and back. Covered my watch and tried to run to 'feel', aiming for 6.00s on the way out (slightly uphill) and 5.45s on the way back.

Out in 14.58 (5.58s) and back in 14.17 (5.41s) total time of 29.15 (5.51s). Ran better than I was expecting.

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