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Training Log Archive: MikeS

In the 7 days ending Apr 3, 2016:

activity # timemileskm+m
  Running10 9:16:26 77.29(7:12) 124.39(4:28) 1476
  Strength & conditioning5 3:30:00
  Total14 12:46:26 77.29 124.39 1476

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MoTuWeThFrSaSu

Sunday Apr 3, 2016 #

10 AM

Running 13:08 intensity: (3:02 @1) + (9:12 @2) + (54 @3) 1.91 mi (6:53 / mi) +1m 6:52 / mi
ahr:117 max:129 shoes: Asics DS Trainer 19 (8.5) (2)

Warm up.

Running race 1:22:20 intensity: (17 @1) + (19 @2) + (8:14 @3) + (1:12:54 @4) + (36 @5) 13.1 mi (6:17 / mi) +90m 6:09 / mi
ahr:144 max:151 shoes: Asics DS Trainer 19 (8.5) (2)

Wilmslow half marathon run at marathon HR.

Today was a test to see where my fitness is after a pretty disrupted London build up. Wanted to run at marathon HR and see what that produced. Put the foot pod on with the idea that if the GPS went dodgy it would keep track of pace. However, I must have the set-up wrong and the watch defaulted to the foot pod which was over-measuring meaning the pace (and the distance run) were way wrong. So that really forced me to run to only HR, target between 140 and 145. Eased off when it got too high, slowed down when it got too low. Felt pretty comfortable, maybe sub 2.45 is still a possibility.
C • Interesting strategy 2

Running 4:15 intensity: (1:24 @1) + (2:48 @2) + (3 @3) 0.34 mi (12:30 / mi)
ahr:116 max:126 shoes: Asics DS Trainer 19 (8.5) (2)

Warm down.

Saturday Apr 2, 2016 #

8 AM

Running 23:26 intensity: (2:38 @1) + (9:36 @2) + (4:33 @3) + (1:04 @4) + (5:35 @5) 3.01 mi (7:47 / mi) +69m 7:16 / mi
ahr:129 max:162 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 18:03 intensity: (18 @1) + (10 @2) + (4:15 @3) + (8:40 @4) + (4:40 @5) 3.0 mi (6:01 / mi) +63m 5:39 / mi
ahr:146 max:152 shoes: Adidas Adizero Boston 4M (9)

Sheffield Hallam parkrun, 12th place.

Quicker than two weeks ago, but by no means quick. A long way to go.

Running 32:44 intensity: (1:03 @1) + (6:46 @2) + (24:55 @3) 4.32 mi (7:35 / mi) +114m 7:00 / mi
ahr:130 max:140 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.
4 PM

Strength & conditioning 30:00 [3]

Stretching.

Friday Apr 1, 2016 #

6 AM

Running 5:12 intensity: (1:11 @1) + (2:09 @2) + (1:47 @3) + (5 @4) 0.64 mi (8:07 / mi)
ahr:117 max:142 shoes: New Balance 1080 (12) (9)

Home to gym.
7 AM

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session.
8 AM

Running 28:39 intensity: (2:54 @1) + (10:01 @2) + (15:44 @3) 3.97 mi (7:13 / mi) +17m 7:07 / mi
ahr:125 max:136 shoes: New Balance 1080 (12) (9)

Gym to work.

Thursday Mar 31, 2016 #

6 AM

Running 1:50:03 intensity: (3:02 @1) + (18:33 @2) + (1:27:14 @3) + (45 @4) + (29 @5) 15.5 mi (7:06 / mi) +285m 6:43 / mi
ahr:129 max:151 shoes: New Balance 1080 (11) (9)

Longer run before work. Out to Meadowhall and back on the canal and TPT. Lovely morning.
6 PM

Strength & conditioning 30:00 [3]

Stretching stuff.

Wednesday Mar 30, 2016 #

6 AM

Running 5:10 intensity: (1:14 @1) + (48 @2) + (1:10 @3) + (56 @4) + (1:02 @5) 0.65 mi (7:57 / mi) +11m 7:34 / mi
ahr:128 max:162 shoes: New Balance 1080 (12) (9)

Home to gym.

Strength & conditioning 1:00:00 [3]
shoes: New Balance 1080 (12) (9)

Gym session.
7 AM

Running 5:10 intensity: (45 @1) + (2:35 @2) + (1:50 @3) 0.65 mi (7:57 / mi) +14m 7:27 / mi
ahr:121 max:131 shoes: New Balance 1080 (12) (9)

Home from gym.
6 PM

Running 59:13 intensity: (45 @1) + (13:20 @2) + (45:08 @3) 8.12 mi (7:18 / mi) +172m 6:50 / mi
ahr:130 max:138 shoes: New Balance 1080 (12) (9)

Reverse Dore loop. Moving reasonably well.

Tuesday Mar 29, 2016 #

4 PM

Running 1:21:27 intensity: (11:34 @1) + (13:16 @2) + (27:49 @3) + (24:30 @4) + (4:18 @5) 11.02 mi (7:23 / mi) +304m 6:48 / mi
ahr:132 max:152 shoes: Adidas Adizero Boston 4M (9)

12 minutes threshold, 5 * Abbey Lane hills, 12 minutes threshold. Tough session, happy with it.

Monday Mar 28, 2016 #

7 AM

Running 1:27:36 intensity: (5:52 @1) + (42:00 @2) + (31:13 @3) + (8:31 @4) 11.06 mi (7:55 / mi) +337m 7:14 / mi
ahr:127 max:148 shoes: New Balance 1080 (11) (9)

Boundary run with Paul. Not as horrible as I was expecting based on the weather when I woke up, but still a bit horrible in the wind and the sleet at the top of Fulwood Lane.
12 PM

Strength & conditioning 30:00 [3]

Stretching stuff.

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