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Training Log Archive: MikeS

In the 7 days ending Oct 17, 2011:

activity # timemileskm+m
  Running7 6:25:13 51.49(7:29) 82.87(4:39) 897
  Strength & conditioning3 1:30:00
  Total10 7:55:13 51.49 82.87 897

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TuWeThFrSaSuMo

Monday Oct 17, 2011 #

12 PM

Running 35:05 intensity: (23:25 @2) + (11:40 @3) 4.99 mi (7:02 / mi) +43m 6:51 / mi
ahr:126 max:144 shoes: VJ Integrator (8.5)

Run at lunch. Pretty beaten up from yesterday, my back in particular is quite stiff. Just not used to this terrain running lark.
7 PM

Strength & conditioning 30:00 [3]

Sunday Oct 16, 2011 #

Event: Compass Sport Cup Final
 
12 PM

Running 1:09:00 intensity: (10:08 @2) + (2:07 @3) + (28:52 @4) + (27:53 @5) 7.87 mi (8:46 / mi) +369m 7:39 / mi
ahr:152 max:162 shoes: VJ Integrator (8.5)

CSC final at Longshaw. 14th place on the brown course, which was pretty much what I was expecting. But just needed 15 seconds to gain 3 more places! Started off pretty scrappy, missing 1, 3 and 5. Dodgy route to 10 (went right round but probably should have gone straighter) and then missed 11. That was a couple of minutes of lost time. Got it together after that, and felt like I ran the middle section strongly. Caught Matt F at 22 after he had missed, then tried to hang on for the last loop where I was tiring badly. Just a small miss at 23, when I ran to a control that I knew wasn't mine!

Good fun, and SYO won my miles, so that was great.

Note: Nearly got a fastest split. After absolutely gutting myself down the hill to number 19 I was still 2 seconds behind Oleg!

Saturday Oct 15, 2011 #

8 AM

Running 16:48 intensity: (16:32 @2) + (16 @3) 2.11 mi (7:57 / mi) +62m 7:17 / mi
ahr:118 max:130 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running 17:04 intensity: (18 @2) + (30 @3) + (8:43 @4) + (7:33 @5) 3.08 mi (5:33 / mi) +61m 5:13 / mi
ahr:152 max:160 shoes: Asics Gel Hyperspeed (8.5)

Sheffield Hallam parkrun - 1st.

Tired today, no real zip in the legs. Got round, but it was hard work and a little slower than the last few times. Had a good battle with Stu Maycock for the first lap, but managed to pull away on the second climb. Lost a few seconds in a head on collision with a female jogger, who over-reacted ever so slightly to the incident.

Running 41:35 intensity: (17:47 @2) + (23:48 @3) 5.38 mi (7:44 / mi) +144m 7:08 / mi
ahr:129 max:142 shoes: Asics Gel Hyperspeed (8.5)

Extended run home. Had run out of energy by the time I got back.

Friday Oct 14, 2011 #

7 AM

Running 53:00 [3] 8.0 mi (6:37 / mi)
shoes: Asics Gel Hyperspeed (8.5)

Birthday track session. On my own as PaulF under the weather. 5*1 mile at target 10k pace with 400m jog recovery. Off the pace in the first two, but got it back in the last three. 5.25, 5.24, 5.22, 5.20, 5.19.
C • Well done 4

Thursday Oct 13, 2011 #

7 AM

Strength & conditioning 30:00 [3]

7 PM

Running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: New Balances 1064 (3)

Short road loop.

Wednesday Oct 12, 2011 #

7 PM

Running 54:15 intensity: (25:23 @2) + (26:04 @3) + (2:48 @4) 6.97 mi (7:47 / mi) +189m 7:10 / mi
ahr:130 max:147 shoes: New Balances 1064 (3)

Loooong day at work, so didn't get out until late, but as always, glad I forced myself out of the door, as it made me feel much better. Broomhill, Hangingwater, Greystones, Eccy Road, Hanover Way. Enjoyed it.

Tuesday Oct 11, 2011 #

7 AM

Strength & conditioning 30:00 [3]

5 PM

Running 1:03:26 intensity: (20:59 @2) + (16:08 @3) + (4:42 @4) + (21:37 @5) 8.58 mi (7:23 / mi) +29m 7:19 / mi
ahr:136 max:164 shoes: Asics Gel Hyperspeed (8.5)

Track session at our new Tuesday location of Don Valley. 10*600m starting every three minutes. I thought my legs were feeling ok after Sunday, but I very soon changed my mine. It was hard work tonight, and the last three reps were especially tough. But I did manage to maintain my pace pretty well with all times between 1.54 and 1.56.

Plus run to and from work.

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