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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 28 days ending Feb 28, 2007:

activity # timemileskm+m
  Orienteering14 18:42:03 98.11(11:26) 157.89(7:06) 25209 /386c2%
  Running21 18:04:12 130.64(8:18) 210.25(5:09)
  Weights2 1:30:00
  Circuits2 1:30:00
  Spinning1 45:00
  Total27 40:31:15 228.75 368.14 25209 /386c2%

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Wednesday Feb 28, 2007 #

Running 52:24 [3] 10.0 km (5:14 / km)
shoes: Road shoes

Ah, the weather in Sheffield is so lovely. Wet and windy tonight. Just went out on the roads through Fulwood, down the parks and Eccy Road and back through the uni. Felt OK, niggles in ankle and knee but nothing causing undue discomfort. Off to say 'Catch ya later sport' to Craney now.

Tuesday Feb 27, 2007 #

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Road shoes

Run from work to track, a few extra laps warm up and then a warm down run round the bowl.

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Lightweight trainers

Track. Still not sure whether this was a good idea or not, guess I'll find out tomorrow morning. 4 * 1500m. First interval felt good - 4.53. Second interval felt OK too - 4.53. Third interval I started to feel Portugal at about 1000m - 5.00. Fourth interval my world fell apart - 5.08. Oh dear.

Monday Feb 26, 2007 #

Running 33:00 [2] 6.0 km (5:30 / km)
(rest day) shoes: Road shoes

Thought it would be a good idea to go for a short recovery run. Jogged down to circuits to see if Neil or Matt were there but they weren't. So just pottered on my own. I'm tired. I hurt. It would be easier to list the parts of my body that don't hurt :-(. And it's cold in Sheffield.

Sunday Feb 25, 2007 #

Orienteering race 36:14 [4] *** 6.3 km (5:45 / km) +275m 4:43 / km
24c shoes: O shoes

Last race of the week. Went out with the intention of running as cleanly as I could. Made only a handful of small mistakes, less than 2 minutes so happy with that. Still would have liked to have been able to push a little harder, but body not playing. Think I am orienteered out now.


It's been a fantastic week. Thanks to Neil for organising, and everyone else for making it so relaxed and so much fun. The events and training were all so different so we got a good range of technical training. Hopefully we can all push on from here and have a successful o season.

Saturday Feb 24, 2007 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: O shoes

Warm up run to the start, and then warm down jog with Oli and Neil after the race.

Orienteering race 1:33:56 [4] *** 15.2 km (6:11 / km) +395m 5:28 / km
30c shoes: O shoes

WRE event. Mostly open area, with complex rocky outcrops. Very fast running, with mostly short grass underfoot. I say fast running, but I just couldn't make my body run fast. Made one stupid 5 minute mistake, but pretty clean apart from that. Tired. Annoyed I couldn't go faster.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics trail shoes

Warm up / down for night race.

Orienteering race 16:01 [4] * 3.0 km (5:20 / km)

Hey, I've got a good idea. Why don't we do a night sprint after a WRE classic race? Madness. Quite a simple course, but had a good run. Tried to push hard but couldn't get heart rate high. Finished 4th, about 15 secs down on Neil and 75 secs down on Oystein. Happy with that.

Friday Feb 23, 2007 #

Orienteering 41:56 [3] **** 7.0 km (5:59 / km)
21c shoes: Asics trail shoes

Last sand dune exercise before travelling to the next event. Today is an easy day before a WRE classic on Saturday. Map memory today, did OK but brain a bit tired for this kind of thing!

Orienteering 37:04 [3] *** 5.0 km (7:25 / km)
shoes: Asics trail shoes

Model event for the NAOM event. Went out with Oli for a jog around and to see how things were mapped. The map was rubbish, and extremely inconsistent, hope it's better for tomorrow.

Thursday Feb 22, 2007 #

Orienteering 1:29:23 [3] **** 10.7 km (8:21 / km)
39c shoes: O shoes

I was in a bad mood this morning from the off. Not really sure why, but wasn't up for orienteering at all. Also, my body is starting to break down. Ankle sore, right shin sore, right heel sore. It was loops, and Oli had planned an extra control pick. Never got into the map, found it much harder than yesterday. All in all not a good morning.

Orienteering 53:14 [3] **** 6.3 km (8:27 / km) +120m 7:43 / km
23c shoes: Asics trail shoes

A middle distance race on Costa de Lavos. Needed to enjoy my orienteering again. Changed my shoes to try and make things hurt less, which worked a bit. Went out hard, made a few mistakes, but most importantly of all I enjoyed it. My vigour has been renewed.

Wednesday Feb 21, 2007 #

Running 18:17 [2] 4.0 km (4:34 / km)
shoes: Asics trail shoes

I woke up and it was really nice and sunny, got a bit excited and dragged Oli out for a pre-breakfast jog. Went out to the lighthouse, along the boardwalk above the crags, onto the beach and then back through San Pedro to the camp site. It was nice to get out, but my ankle was sore.

Orienteering 1:25:49 [3] **** 11.8 mi (7:16 / mi)
38c shoes: O shoes

Butterfly loops on Pedreanes. Three loops of varying length and technicality. Used the first loop to get into the map, trying to visualise the leg and the control circle. Then ran the second two loops without a compass. It was quite hard in places but really made me think about what I was doing and ended up being a useful exercise.

Orienteering 1:01:53 [3] **** 8.4 km (7:22 / km)
33c shoes: O shoes

Praia da Vieira. Ran this exercise harder than this morning, trying to simplify the legs down and run hard into the control circle. Got together with Rob about half way round and we ran together, taking different lines and having a bit of a race through the controls. Enjoyed it, and pleased with my navigation at speed.

Tuesday Feb 20, 2007 #

Orienteering race 54:24 [4] ***** 5.4 km (10:04 / km) +180m 8:38 / km

POM day 4. Chasing start. I had an awful run. Started off OK, but then started to make a few mistakes, hurt my ankle and hobbled the last half. Ready to get away from these rocks and play in some sand dunes.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)

Warm up / down from race.

Orienteering 42:48 [3] **** 5.4 km (7:56 / km) +110m 7:12 / km
17c shoes: O shoes

Rob, Oli, Neil and myself took ourselves off training on the way across to our next accomodation, some sand dunes near Mira. It was quite nice to run on different terrain, and it was also sunny and warm. Just used the exercise to get into the sand dunes.

Monday Feb 19, 2007 #

Running 16:00 [2] 3.0 km (5:20 / km)
shoes: Asics trail shoes

Early morning jog with Rob and Oli. Weather not looking overly good again.

Orienteering race 43:24 [4] ***** 4.6 km (9:26 / km) +215m 7:39 / km
shoes: O shoes

POM day 3. This was proper TD 6 orienteering on a very complex wooded rocky slope. I started off sloppy and got caught 2 mins by Damien at number 5. We then alternated the lead until about 19 when he got away from me. Ended up being a good (albeit French assisted) run.

Running warm up/down 40:00 [3] 6.0 km (6:40 / km)

Warm up and long warm down jog with Oli.

Sunday Feb 18, 2007 #

Orienteering race 1:21:52 [4] 11.1 km (7:23 / km) +410m 6:14 / km
30c shoes: O shoes

POM day 2, WRE. Started off 6 mins ahead of Thierry, but blew control 5 quite badly and he caught me by control 6. Had him in sight until the start of the butterflies at 8, but he had the other order. Made another big mistake at 21, and those two errors alone cost me about 8 mins. Disappointing run. Nice and sunny today, but still a bit cold.

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: O shoes

Warm up / warm down.

Orienteering race 25:00 [3] 3.0 km (8:20 / km)
shoes: Asics trail shoes

Night sprint 1. First of all starts were delayed by 30 mins, and then the organisers realised they hadn´t turned on the start blocks. Eventually we were just allowed to start and run round the course and get no time. Tired after classic so took it relatively easily.

Saturday Feb 17, 2007 #

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics trail shoes

Little morning run around Therma de San Pedro de Sul. Weather not looking great, and we are going up to over 1000m for the model event. Craney will be pleased.

Orienteering race 37:05 [4] ***** 5.4 km (6:52 / km) +160m 5:59 / km
25c shoes: O shoes

POM day 1. "The High Day" i.e. on top of a mountain about 1100m up. When we got there is wasn´t raining, but then just before I started (and while Neil was out) it started hailing and the visibility dropped to about 25m. Was pleased with my run, caught my 1 minute man at number 1 and 2 minute man just after. Couldn´t get away from them as had to slow right down in the really detailed rocky slope sections.

Running 15:00 [3] 2.0 km (7:30 / km)

Warm up / down for race. Well I say warm, it was cold. And I just legged it to the start and back from the finish.

Friday Feb 16, 2007 #

Orienteering 38:00 [3] 4.0 km (9:30 / km) +200m 7:36 / km
20c shoes: O shoes

Model event for the o meeting. As we drove up into the mountains the weather got worse and worse, and by the time we arrived it was properly pissing it down and we could only see about 20m. We sat in the car, sat in the car a bit more, then decided we better do some running. Luckily, the rain stopped and the cloud lifted for the time we were out, and what we found was a very rocky area with an exceptionally detailed map. The races at the weekend are going to be fun!

Thursday Feb 15, 2007 #

Orienteering 31:00 [3] **** 4.0 km (7:45 / km) +130m 6:40 / km
25c shoes: O shoes

First training of the trip away. Neil organised some maps of a sand dune area near Obidos. After a little bit of trouble finding our man Luis to get maps, we had a nice little cruise around the dunes. Nice first session. Not really relevant for the weekends races but the mapper was the same so perhaps a little helpful.

Wednesday Feb 14, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Usual weights session at gym. Legs felt fine after track. Think I will look at either increasing the reps or the weight when I get back from Portugal.

Tuesday Feb 13, 2007 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Road shoes

Run from home to track with Oli & Dave and back with Oli & Rob. Couldn't face staying at work until 5.30 and running straight to track so came home first. Oli was in a boo all the way there complaining about how he didn't want to do the session, but ended up enjoying it.

Running intervals 26:00 [5] 6.25 km (4:10 / km)
shoes: Lightweight trainers

Track session. 1600m, 1550m, 1550m, 1550m in 5:16, 5:04, 5:07, 5:07. More importantly (for me anyway) the 1500m splits were 4:56, 4:53, 4:56, 4:56. That's the most consistently I have run them for a while so pleased. Bring on Portugal.

Monday Feb 12, 2007 #

Running 47:00 [3] 9.0 km (5:13 / km)
shoes: Road shoes

Run from work back home, home to circuits then a little loop home with Dave up to Crosspool and back through Crookes.

Circuits 45:00 [3]
shoes: Road shoes

The usual Monday circuits. Made a much better effort of it this week, nowhere near as tired as last Monday.

Sunday Feb 11, 2007 #

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: O shoes

Warm up run to start and warm down back from finish.

Orienteering race 1:03:00 [4] *** 7.1 km (8:52 / km) +325m 7:13 / km
max:157 spiked:9/16c

Another DVO event, another rubbish run. I was quite excited about going to this area 'which hasn't been used for 30 years' but in truth, apart from one 400m square block of forest, it wasn't great. Completely tooled up the first control and that set the scene for the rest of the run. Running OK, but need to learn to find those little red and white things. Bring on Portugal.

Saturday Feb 10, 2007 #

Running long 1:55:00 [3] 20.0 km (5:45 / km)
ahr:132 max:157 shoes: O shoes

A long run in the snow with Oli. It was good fun, especially being the first people to go through the snow for most of the run and also running through a field of blancmange. It was deep in places and we were up to our knees on numurous occasions. Parked at the Three Merry Lads, ran up to Stanage pole, down to Hathersage Church, back up and across Burbage and the quarries. The climb across Burbage was hard in the snow.

Friday Feb 9, 2007 #

(rest day)

Having a well earned rest today, it's been a good week and a bit of training which will hopefully set me up nicely for Portugal.

Not long until we go now, so getting a bit excited. Hopefully it will be nice and sunny. Just looked at the start list and there are a LOT of good runners going.

Thursday Feb 8, 2007 #

Running 31:00 [3] 6.0 km (5:10 / km)
shoes: Asics trail shoes

Run on the treadmill at the gym. Was supposed to run down the canal, but forgot my towel so couldn't run straight from work and as the weather wasn't great went to the gym instead. Only had my trail shoes though so got in trouble for getting mud on the treadmill, and had to run in a thermal which was a little toasty.

Running intervals 35:00 [5] 6.0 km (5:50 / km)
shoes: Asics trail shoes

Hallamshire session at Bachelors Hill. Not many of us tonight, Oli wasn't down, Rob went out on 1 in 4 and Neil didn't come despite threatening to. 5*30secs and then 5*1min to the bridge, and then 5*1min the top half of the hill. A little slippy in places.

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics trail shoes

Run from home to the club hut, club hut to Bachelors and then back home again.

Wednesday Feb 7, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Usual leg and upper body session, but today added in some squats with one of those weights bars. I also had a competition with Rich to see who could do the most keepy ups with an inflatable gym ball. I lost.

Running 1:12:00 [3] 14.0 km (5:09 / km)
shoes: Asics trail shoes

Another nice day in Sheffield so finished work at 4 so could get out running in the light. A bit of old school Rivelin with Dave. Out up onto Stannington, then it was just light enough to come back up the Coppice track and then through the stables. Legs heavy on the last climb. Chuffing cold as well tonight.

Tuesday Feb 6, 2007 #

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: Road shoes

Run from work to track, a few more laps warming up, some strides and general bouncy kicky stretchy things and then run home with Rob and Oli. It was pretty cold tonight, but not quite the minus 20 that Oli thought.

Running intervals 35:00 [5] 7.0 km (5:00 / km)
max:160 shoes: Lightweight trainers

Track session. 7000m of intervals, my longest Tuesday track session ever I think. 5 * 500m with 55 secs between, 5 * 400m with 50 secs between, 5 * 300m with 45 secs between and 5 * 200m with 40 secs between. 90 secs recovery between the little sets. Good tough session, running the 400s faster than 2 weeks ago off less recovery. I won't bore you with all my splits, plus I can't be bothered to type them all.

Monday Feb 5, 2007 #

Running 25:00 [3] 5.0 km (5:00 / km)
(rest day) shoes: Road shoes

Run from work to circuits and then home afterwards. Decided against a longer run after as have been feeling tired today. However, I did hear a rumour that the reason Rob overtook me and Oli on the 1:7500 section yesterday was because he also cut it short but forgot to mention it to us. It must have just slipped his mind.

Circuits 45:00 [3]
(rest day) shoes: Road shoes

Circuit training. I was in charge while Rach is away sunning herself in South Africa. To be honest, I made a half arsed attempt tonight. Did the arm and core exercises properly, but just didn't make any effort on the CV ones.

Sunday Feb 4, 2007 #

Running tempo 30:31 [5] 8.0 km (3:49 / km)
shoes: O shoes

Greno time trial. Really really didn't fancy this when I got up this morning, but once I got started it wasn't as bad as I thought it would be. Not only that, but I was two minutes faster than when I ran it on 31/12/06. Lap times of 15:15 and 15:16. So close to negative splits.

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: O shoes

Warm up and warm down for the time trial. There were a couple of fallen trees on the route that I wanted to move but nobody would help me. We so could have moved them.

Orienteering 1:15:00 [3] *** 9.0 km (8:20 / km)
shoes: O shoes

Long legs course in Wharncliffe to get over to the "nice" bit at the far end for a bit of 1:7500 action and then back. You need to be in the right mood for Wharncliffe. It was pretty tough, but we ran through some nice bits. I felt really tired after the 1:7500 section and was going to cut short, but got my energy back on the moorland section which was proper nice.

Orienteering 25:00 [4] **** 3.0 km (8:20 / km)
shoes: O shoes

Course in the intricate section at the N of Wharncliffe with a blown up 1:7500 bit of map. It was tough going, but even Oli is human and saw him miss a couple, as did I. I was getting tired by this point and my head was going. Somehow Rob & Neil overtook us but we never saw them. I'm suspicious....


I'm pretty screwed now. Nothing really hurts, but my whole body is a bit achy. It has been a quality weekend of training, thanks to Oli for organising and to everyone else for coming along and making it such fun. Sheffield rules! Easy day tomorrow...

Saturday Feb 3, 2007 #

Orienteering 40:00 [4] 8.0 km (5:00 / km)
shoes: O shoes

Before I start, I've just got to say today was quality. Great weather, courses, terrain and company. It doesn't get much better. Big up to the posse who were out.

Downhill trains in Macc Forest. I was sceptical when OJ said it was going to be nice, but he was spot on and it was gorgeous. Perhaps I got a bit excited about how nice it was, but it was one of those days. 4 * 2km loops. Mostly navigating cleanly, but one big miss.

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: O shoes

Uphill running between the loops, and also to and from the start. Oh, and also looking for the girls who had managed to get themselves separated.

Orienteering 50:00 [3] 7.0 km (7:09 / km)
shoes: O shoes

A compass and height exercise in err, what was the wood called again? Again, I wasn't convinced when OJ said it was going to be nice, but again he was right and it was lovely. Took my time, hit (almost) all the controls spot on and felt nice and smooth through the terrain. A really good exercise.

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: O shoes

Run up a big hill to the start of the orienteering exercise, and a run up a big hill at the finish. That's what happens when you have a mostly downhill course.

Friday Feb 2, 2007 #

Running 13:00 [3] 3.0 km (4:20 / km)
shoes: Road shoes

Run down to gym in the dark to partake in....

Spinning 45:00 [4]
ahr:133 max:154

A spinning class. With "Nick". He had some slightly banging tunes. Why is spinning the most sweaty work out ever? Or perhaps it's just me. At the end of the session I was completely drenched in sweat and there was a little pool around my bike. Nice.

Running 34:00 [3] 7.0 km (4:51 / km)
ahr:133 max:152 shoes: Road shoes

Treadmill run at the gym (the reason I didn't go outside in the sun is a long story to do with shoes). Anyway, did some hill program thing which was pretty tough, so got a decent run in.

It has been a fantastic day in Sheffield, shame my training was all either indoor or outdoor in the dark. Hope it stays like this for our weekend of o fun.

Thursday Feb 1, 2007 #

Running 41:00 [3] 8.0 km (5:08 / km)
(rest day) shoes: Road shoes

After a day of lots of sitting, lots of eating and lots of travelling, I needed to get out and stretch the legs. Also wanted to see how they felt after yesterday.

As I got off the tram I saw some of the Hallamshire lot doing the Langsett cycles loop, so jogged down there once I got changed and arrived just as they'd finished. So ran with Oli on his warm down for a bit, and then met Rob and we did an extra loop. Felt good, glad I got out.

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