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Training Log Archive: MikeS

In the 7 days ending Jul 18, 2011:

activity # timemileskm+m
  Running8 6:43:12 52.98(7:37) 85.26(4:44) 1266
  Orienteering1 41:58 4.84(8:40) 7.79(5:23) 119
  Strength & conditioning1 30:00
  Total10 7:55:10 57.82 93.04 1385

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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.

Sunday Jul 17, 2011 #

4 AM

Orienteering 41:58 intensity: (5:20 @2) + (21:41 @3) + (14:57 @4) 4.84 mi (8:40 / mi) +119m 8:03 / mi
ahr:143 max:153 shoes: VJ Integrator (8.5)

Harvester Relays, Leg 6.

The previous legs had all run really well and done the hard work, so I was going to be setting off with a lead of over 25 minutes. All I had to do was punch all the controls, in the right order, and not do anything stupid.

I blew the last of those right at the start, when I managed to nearly completely tear my map in half as I was unfolding it. That made early and later legs when I was navigating across the tear a bit tricky. Got the first control spot on, taking the route around the top of the OOB so I had a nice line in. Drifted on the way out to 2, and had to hesitate for around 20 seconds to relocate. Clean after that until 8, where I made my only significant error and couldn't locate the thicket my control was on. Rather than run around trying to find it, I bailed out to the path, relocated, went back in and got it. Lost maybe 2.30.

Incident free after that, running at a comfortable pace which I could navigate off. Pretty clean overall, but my control flow was poor. A mixture of lack of practice, and trying to negotiate the tear. Lost about 3.30 in mistakes, and a bit more from not pushing hard enough on the easy path sections. But maintained the lead we had and punched all the controls in the right order, so job done.
3 PM

Running 1:04:46 intensity: (54:35 @2) + (10:11 @3) 7.94 mi (8:09 / mi) +264m 7:23 / mi
ahr:122 max:141 shoes: New Balance 1064 (2)

Late afternoon leg stretch with Rob. Down to his house and then Rivelin plus Coppice Track loop. A bit grotty and sleepy at the start, but perked up as the run went on. Managed to time it well to hit the rain.

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend
 
8 AM

Running 16:56 intensity: (12:48 @2) + (3:39 @3) + (27 @4) + (2 @5) 2.09 mi (8:07 / mi) +73m 7:19 / mi
ahr:120 max:159 shoes: Asics DS Trainer 15 (8.5)

Down to Parkrun. Not raining.

Running 17:00 intensity: (21 @2) + (50 @3) + (3:47 @4) + (12:02 @5) 3.08 mi (5:31 / mi) +62m 5:12 / mi
ahr:155 max:162 shoes: Asics DS Trainer 15 (8.5)

Parkrun. Slightly slower than last week, but still my second quickest time, and starting to consolidate the times a little. Rob timed his arrival to perfection and took the win, with a guy from Oxford in between us. Starting to rain.
C • Running behind RobB 1

Running 42:06 intensity: (12:54 @2) + (27:48 @3) + (1:24 @4) 5.36 mi (7:51 / mi) +124m 7:20 / mi
ahr:133 max:148 shoes: Asics DS Trainer 15 (8.5)

Extended run home with Rob. Up the parks to Forge Dam, then down through Fulwood and Broomhill. Proper raining.

Friday Jul 15, 2011 #

6 AM

Running 1:04:20 intensity: (27:07 @2) + (24:00 @3) + (5:50 @4) + (7:23 @5) 7.19 mi (8:57 / mi) +41m 8:48 / mi
ahr:135 max:175 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley. Just a short track session today, as this week has really tired me out and I was feeling a bit jaded. Ran 800 (2.38), 800 (2.37), 400 (71) and then did a lap of the stadium going up and then down alternate stairways.
5 PM

Running 36:01 intensity: (19:02 @2) + (16:32 @3) + (27 @4) 4.94 mi (7:17 / mi) +89m 6:54 / mi
ahr:127 max:148 shoes: Asics DS Trainer 15 (8.5)

HFW, nice and easy. So glad this week is over. Need a weekend of settled sleep and relaxation. Which won't happen because of the Harvester!

Thursday Jul 14, 2011 #

6 AM

Strength & conditioning 30:00 [3]

Got up at 6am (which is early) to do a strength session in the new attic room gym.
7 PM

Running 49:25 intensity: (18:10 @2) + (27:28 @3) + (3:47 @4) 6.34 mi (7:48 / mi) +215m 7:03 / mi
ahr:131 max:152 shoes: New Balances 1064 (3)

Just what was required after a 13 hour day out of the house. A cruise round the medium Rivelin loop on a lovely evening.

Wednesday Jul 13, 2011 #

Note
(rest day)

Tuesday Jul 12, 2011 #

6 AM

Running 30:13 intensity: (4:33 @2) + (10:56 @3) + (9:10 @4) + (5:34 @5) 3.99 mi (7:34 / mi) +176m 6:39 / mi
ahr:144 max:188 shoes: New Balances 1064 (3)

A kind of Kenyan hills session. The hill was 90 seconds up, 60 seconds down. So I ran hard for 20 minutes which was 10 ups and 10 downs.
7 PM

Running 31:19 intensity: (26:19 @2) + (5:00 @3) 4.17 mi (7:31 / mi) +79m 7:06 / mi
ahr:119 max:134 shoes: New Balances 1064 (3)

Another leg stretch explore. Not a great place to run.

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