Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 28 days ending Feb 28, 2010:

activity

time

miles

Running

37:43:23

289.8

(7:49)

466.39

(4:51)

Strength & conditioning

1:45:00

Total

39:28:23

289.8

466.39

3:01

0:00

» now

Sunday Feb 28, 2010 #

9 AM

Running (Roads long) 3:01:11 [2] 22.4 mi (8:05 / mi)
shoes: Asics Gel 1130 (3)

Long, time on the feet run with Rob and Paul. Starting from Paul's, a nice loop in and out and around Sheffield. Felt great for the first two hours, then started to get a few niggles in my right shin and around my right ankle, which was worst going downhill. Rob started to pick the pace up a bit at the end, and I tried to keep with him but he got away a little bit up Eccy Road South towards the old Gilders garage. Still feeling OK by the end though. That's my longest run timewise for a long long time. Good fun now it's over.

Hats off to Paul who ran after only a few hours sleep, and with stomach pains for the whole duration. Top mental strength.

C • Thanks Mike 1

Saturday Feb 27, 2010 #

Event: English National Cross Country Champs

3 PM

Running race 46:43 [5] 7.4 mi (6:19 / mi)
shoes: Asics Hyper XC

National XC champs at Roundhay Park in Leeds. Wanted to run better than at the Northerns, which was helped by not getting drunk on Friday night. The course was muddy in places, the worst bit being the start & finish straight, but most was good going. Paced my run quite well, but finished still feeling strong so maybe could have pushed harder on the last lap. 335th place, and an improvement on last year.

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Asics Gel Sensor (8.5)

Most of a lap to warm up, and most of a lap to warm down.

Friday Feb 26, 2010 #

Note
(rest day)

Full on rest day. Well needed.

Thursday Feb 25, 2010 #

7 AM

Running 35:10 [2] 5.0 mi (7:02 / mi)
shoes: Asics Gel 1140 (1)

IW. Took a while to get going this morning.

7 PM

Running 34:30 [2] 5.0 mi (6:54 / mi)
shoes: Asics Gel 1140 (1)

HFW via Tesco.

Wednesday Feb 24, 2010 #

6 PM

Running 1:17:55 [2] 10.5 mi (7:25 / mi)
shoes: Asics Gel 1140 (1)

Should have been a nice, easy, time on feet run. Instead, it ended up being a bit of a struggle. Running not at all smooth, with annoying stiffness in my left knee and right hip flexor, maybe from the banking on the indoor track. I always seem to feel a bit rubbish on Wednesdays.

Anyway, went up into Crookes, Crosspool, Sandygate, Lodge Moor, Mayfield Valley, Fulwood, Hunters Bar, Eccy Road, Hanover Way, University and home.

Tuesday Feb 23, 2010 #

6 PM

Running intervals 30:00 [5] 4.0 mi (7:30 / mi)
shoes: Asics DS Trainer 14 (8.5)

Met Rob at the EIS and did a session on the indoor track. 8 * 800m with a reduced recovery of 75 seconds. I was chasing after Rob who was flying round, which meant I ran them all under 2.35 which was pleasing. I didn't get overtaken by any young girls.

Running warm up/down 35:00 [2] 5.0 mi (7:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

From work to EIS and back, plus warm up warm down laps.

Monday Feb 22, 2010 #

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
(rest day) shoes: Asics DS Trainer 14 (8.5)

Drills session. Flying solo this week as Gareth was helping out with the new group. Another good session, but we struggled to remember all the exercises!

Sunday Feb 21, 2010 #

9 AM

Running 1:52:27 [2] 13.5 mi (8:20 / mi)
shoes: Asics Gel Sensor (8.5)

The weather conditions led to a postponement of my intended session, so went out for a run in the snow with Rob, Scott and Rich. Down to Hillsbro corner, then out along the new Beeley track, a lap of Wharncliffe and then back. I found it tough work in the snow, especially after yesterday, and didn't envy Rob who still had another 8 or so miles to go when we left him. Good fun though.

C • thanks for the company 2

Saturday Feb 20, 2010 #

9 AM

Running 2:30:39 [2] 22.0 mi (6:51 / mi)
shoes: Asics Gel 1130 (3)

In the words of Gordon Ramsay: 22 miles, done. Down to Hillsbro, then Malin Bridge, Rivelin Valley road, A57 to the damn, back to Hillsbro, out past Wharncliffe Side, then back. Feeling strong throughout, nearly time to start putting some faster sections in, especially near the end. Saw the Supertram Link bus 10 times (although I think there is more than one bus), and is it legal to smoke while you are driving a car?

Then spent a very enjoyable two hours on the sofa watching Everton take three points from Manchester United, which does not happen very often. Happy days.

Friday Feb 19, 2010 #

7 AM

Running 35:30 [2] 5.1 mi (6:58 / mi)
shoes: Asics Gel 1140 (1)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1140 (1)

Gym session.

12 PM

Running 20:49 [2] 3.2 mi (6:30 / mi)
shoes: Asics Gel 1140 (1)

Run to garage to collect car.

Thursday Feb 18, 2010 #

7 AM

Running 34:50 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1140 (1)

IW. Car still broken.

6 PM

Running 1:03:18 [2] 8.6 mi (7:22 / mi)
shoes: Asics Gel 1140 (1)

Longer run home from work. A few little aches and a bit of stiffness at times, but nothing surprising or concerning. Managed to confuse myself in the underpasses at the roundabout near Meadowhall.

I need to start getting in a longer run one night each week. It should be good for my training, and it will take a bit of pressure off mileage on the other days of the week. Should get my car back tomorrow which will also help!

C • Surely having a car will ma... 1

Wednesday Feb 17, 2010 #

7 AM

Running 34:15 [2] 5.0 mi (6:51 / mi)
shoes: Asics Gel 1140 (1)

IW.

6 PM

Running 35:10 [2] 5.0 mi (7:02 / mi)
shoes: Asics Gel 1140 (1)

HFW via Tesco. Last bit with a bag of shopping.

Tuesday Feb 16, 2010 #

6 PM

Running 26:00 [5] 4.0 mi (6:30 / mi)
shoes: Asics DS Trainer 14 (8.5)

Track. Bonderenkos. 3 * 2k reps, with 400m at 5k pace, 400m at 10k pace, 300m at 1500 pace, 300m at 10k pace, 200m at 800 pace, 200m at 10k, 100m flat out, 100m at 10k pace. Ran them all in 6.45, with 3 minute recovery. Feeling tired and a bit lethargic tonight, and my stomach wasn't happy after the dried fruit I had been eating this afternoon.

C • That sounds a bit complicat... 4

Running warm up/down 42:30 [2] 5.4 mi (7:52 / mi)
shoes: Asics Gel 1140 (1)

Work to track, drills, and run home with Rich.

Monday Feb 15, 2010 #

12 PM

Running (Recovery) 33:54 [2] 5.0 mi (6:47 / mi)
shoes: Asics Gel 1140 (1)

Lunch loop. Legs tired from the weekend.

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

Drills, but with Gareth leading this week. Usual warm ups, and then 3 * ladder, sprint, hurdle circuit and then 3 * 50m flat out.

Sunday Feb 14, 2010 #

10 AM

Running 1:07:39 10.6 mi (6:23 / mi)
shoes: Asics DS Trainer 14 (8.5)

Same as last Sunday, just replace 7 miles with 8 miles. Out in 24.20, back in 23.13. Guess what I'm doing next weekend...

Saturday Feb 13, 2010 #

12 PM

Running (Roads long) 2:16:46 [2] 20.0 mi (6:50 / mi)
shoes: Asics Gel 1130 (3)

Another long run in the bag, and another new long run route. From home, Broomhill, Fulwood Road, down the parks to Hunters Bar, and then followed the Sheffield half marathon route through town to Brightside. Round Meadowhall, up to work, and back home. Still managing without food or fluid on the run, but was feeling it by the end. However, I managed to keep a strong pace over the last 5 miles which was pleasing.

Got some Skins recovery tights today, so trying them out now.

C • tights 3

Friday Feb 12, 2010 #

7 AM

Running 35:00 [2] 5.1 mi (6:52 / mi)
shoes: Asics Gel 1140 (1)

IW via EIS.

Strength & conditioning 35:00 [3]
shoes: Asics Gel 1140 (1)

Gym session.

Thursday Feb 11, 2010 #

7 AM

Running 34:20 [2] 5.0 mi (6:52 / mi)
shoes: Asics DS Trainer 14 (8.5)

IW.

6 PM

Running intervals 28:00 [5] 3.6 mi (7:47 / mi)
shoes: Asics DS Trainer 14 (8.5)

5 * 1k at Woodbourne Road. Legs feeling a bit tired, and technique a bit ragged. Consistent times though.

Running 36:00 [2] 4.8 mi (7:30 / mi)
shoes: Asics DS Trainer 14 (8.5)

From work to the garage to pick up my car (it was actually a dodgy alternator), then warm up and warm down laps at track.

Wednesday Feb 10, 2010 #

7 AM

Running 34:53 [2] 5.0 mi (6:59 / mi)
shoes: Asics Gel 1140 (1)

IW. Cold, icy and I was tired.

7 PM

Running 34:50 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1140 (1)

Enforced HFW, car wouldn't start as the battery appears to be flat.

Tuesday Feb 9, 2010 #

6 PM

Running intervals 44:00 [5] 6.5 mi (6:46 / mi)
shoes: Asics DS Trainer 14 (8.5)

Track. 15 * 2 minutes with 1 minute recovery. Covering somewhere between 610m and 620m on each rep, so over 9km in total. Track got gradually more icy as the session went on, and it was really slippery for the last five or so reps. Not many there tonight, and only me and Rich left for the last three reps.

Running warm up/down 46:41 [2] 5.8 mi (8:03 / mi)
shoes: Asics Gel 1140 (1)

Work to track, laps and drills, then the run home.

Monday Feb 8, 2010 #

1 PM

Running 33:35 [2] 4.3 mi (7:49 / mi)
shoes: Asics Gel 1140 (1)

With the FD at lunch. Getting quicker!

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics Gel-DS Racer VII

Camp Candy week 6. The last week. Re-ran the killer time trial from week 1, and I knocked a second off my time. Happy days.

Sunday Feb 7, 2010 #

10 AM

Running 1:03:32 9.6 mi (6:37 / mi)

Down to Hillsbro, then 7 miles at marathon pace out to Wharncliffe Side and back. Expected to feel tired, but wasn't as bad as I'd feared. Had to push harder on the way out as it's slightly uphill, and turned in 21:11 (6.03 pace), then came back in 20:21 (5.49 pace). Felt more relaxed on the way back than last week.

Saturday Feb 6, 2010 #

9 AM

Running (Long roads) 2:02:31 [2] 18.0 mi (6:48 / mi)
shoes: Asics Gel 1130 (3)

Over two hours for the first time in a long while. Down to Hillbro, along Rivelin Valley road and then the A57 almost to the Rivelin dam, then back to Hillsbro, out to Wharncliffe side and back. Last two miles felt harder, but kept the pace decent.

Friday Feb 5, 2010 #

7 AM

Strength & conditioning 40:00 [3]

Added a couple of extra exercises.

12 PM

Running 34:06 [2] 4.3 mi (7:56 / mi)
shoes: Asics Gel 1130 (3)

Lunch run with the FD. Quicker pace this week.

Thursday Feb 4, 2010 #

7 AM

Running 35:44 [2] 5.0 mi (7:09 / mi)
shoes: Asics Gel 1130 (3)

IW. A bit slippy.

1 PM

Running 34:05 [2] 5.0 mi (6:49 / mi)
shoes: Asics Gel 1130 (3)

Run at lunch.

Wednesday Feb 3, 2010 #

7 PM

Running 37:50 [2] 5.0 mi (7:34 / mi)
shoes: Asics Gel 1130 (3)

Left the car at work and ran home through the snow.

Tuesday Feb 2, 2010 #

6 PM

Running intervals 30:00 [5] 5.0 mi (6:00 / mi)
shoes: Asics Gel-DS Racer VII

Finally back at track on a Tuesday after a couple of months of weather and work related absence. And it was straight back into the long reps. 5 * 1500m off 6 minutes. Ran them in 4.59, 5.00, 5.00, 5.00 and 4.59. Good session.

Running warm up/down 40:00 [2] 5.1 mi (7:51 / mi)
shoes: Asics Gel 1130 (3)

Work to track, strides and drills, then back to work.

Monday Feb 1, 2010 #

Note

Successfully entered Chicago Marathon this morning :-)

12 PM

Running 34:00 [2] 5.0 mi (6:48 / mi)
shoes: Asics Gel 1130 (3)

Lunch run. Feeling tired today. I'd forgotten about all the day after a long run aches and pains.

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics Gel-DS Racer VII

Camp Candy Week 5. No hurdles or ladders (much to Oli's relief) but did some 200m reps, really trying to focus on everything we have been taught.

« Earlier | Later »