Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Apr 30, 2007:

activity	#	time	miles		km		+m
Running	25	22:45:04	172.94	(7:54)	278.31	(4:54)	180
Orienteering	10	7:15:44	45.17	(9:39)	72.7	(6:00)	1780
Road biking	2	1:13:00
Weights	1	45:00
Circuits	1	40:00
Total	26	32:38:48	218.11		351.01		1960

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Monday Apr 30, 2007 #

Note
(rest day)

Body tired after the weekend so having a rest. Although that's easier said than done because the weather is just so nice.

Sunday Apr 29, 2007 #

Running 2:33:00 [3] 30.0 km (5:06 / km)
shoes: Asics trail shoes

Long run with Nails, RobB, Candyman and Dave. Went out along bottom of Rivelin, up to conduit, High Neb, Stanage Pole and back home along the top of Rivelin. A bit cold on the High Neb ridge but other than that a nice morning for running. No ill effects from yesterday apart from a bit of a tight calf over the last few km.

Saturday Apr 28, 2007 #

Running race 34:17 [5] 10.0 km (3:26 / km)
shoes: Lightweight trainers

Rother Valley 10km. Pretty flat course twice round the lake, with tarmac roads for about a third and hard gravel paths for the rest. Ran a pb by 44 secs (woohoo!), so properly chuffed. 17:03 and 17:14 5km splits. 5th place, £30 and a bottle of wine.

C • Great work! must be great to s... 5

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Lightweight trainers

Warm up and warm down for race. Such a lovely day for it.

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Road shoes

Easy run with Rob to loosen legs after the race.

Friday Apr 27, 2007 #

Running 29:00 [2] 6.0 km (4:50 / km)
(rest day) shoes: Road shoes

Plod home from work via Crookes.

Thursday Apr 26, 2007 #

Running 33:00 [3] 7.0 km (4:43 / km)
shoes: Asics trail shoes

Run at lunch down the canal. Did my good deed for the day and stopped to help a woman who was struggling to push a wheelchair up the hill at the side of Don Valley bowl.

C • good samaritan 2

Running intervals 40:00 [5] 5.0 km (8:00 / km)
shoes: Road shoes

Hallamshire. Stockarth Park. Started off with a 4 minute uphill interval, then 20 minutes of Parlauff (up/across/down), then 10 minutes of race and chase. The hills made it tough, broken on the long run home.

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

Home to clubhouse, clubhouse to Stockarth Park and then the looonnnggg drag back home. Pretty screwed when I eventually made it back.

Wednesday Apr 25, 2007 #

Orienteering 58:00 [3] 8.0 km (7:15 / km)
shoes: New silver o shoes

Hanging controls for Greno Spring Cup race. I don't know what legs Dave has planned, but the runnability was good around the controls I hung.

C • number oneon the long???? 8

Road biking 1:03:00 [3]
shoes: Cycling shoes

Short hilly ride to get back into the bike. Down to Malin Bridge, up towards Damflask, right at the end of Loxley and up and over to Worrall, Oughtibridge and then the big climb up Wharncliffe side to Greno. Back via Penistone Road.

Tuesday Apr 24, 2007 #

Running intervals 35:00 [5] 5.0 km (7:00 / km)
shoes: Lightweight trainers

7 sets of 500m at 3km pace, 30 secs rest then 100m hard. 2 mins between sets. Then a 5 minute three person team relay on the grass. Each rep half a football pitch, did about 15.

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

Run to track from work (must remember to run down the canal next week), a few laps extra warm up and then the run home with a big posse. Now it's warm and light they all want to run home.

Monday Apr 23, 2007 #

Weights 45:00 [3]
shoes: Road shoes

First weights session for what seems like ages. Dropped the weight back down slightly, felt OK but will still ache tomorrow.

Circuits 40:00 [3]
shoes: Road shoes

ShUOC circuits. Painful.

C • ouch 1

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

Work to circuits and then circuits to home.

Sunday Apr 22, 2007 #

Orienteering race 1:11:30 [4] 12.2 km (5:52 / km) +315m 5:11 / km
shoes: New silver o shoes

Regional event at Bentley Woods. Great area, just a shame it isn't bigger. Not a great run, binned a lot of time. One big mistake and a loss of focus in the middle section. Finished quite strongly after a hard few days training so not all bad.

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

Warm up / down.

Road biking 10:00 [3]
shoes: Cycling shoes

Woke my road bike from it's winter hibernation, gave it a bit of tlc and then took it for a quick loop round the block to check gears / brakes. Seems fine, will try and get out on it a bit over the next few weeks.

Saturday Apr 21, 2007 #

Running long 1:55:00 [3] 23.0 km (5:00 / km)
shoes: Asics trail shoes

Long run out in the peaks with Oli, Neil, Rob and James. From Heatherdene, up Win Hill, along the ridge, Hagg Farm, Fairholmes, Lost Lad, Back Tor and Derwent edge. Struggled on the climb up to Back Tor and then Neil put the boot in along Derwent Edge so the last 30 minutes was quite hard. Then a picnic after. Spot on.

C • You got Jimbo out for a long r... 3

Friday Apr 20, 2007 #

Running 1:32:00 [3] 18.0 km (5:07 / km)
shoes: Asics trail shoes

Run in the peaks with Rich. Parked at Fox House and went out along White Edge, Gardom's Edge, up to Wellington's Monument and back along Froggatt Edge. Lovely evening for it. First longish run for quite a while so a bit tired by the end.

C • Must do 1

Thursday Apr 19, 2007 #

Running intervals 25:00 [5] 5.0 km (5:00 / km)
shoes: Road shoes

Tricketts. Slightly different session tonight - pyramids. The usual short, medium, long and then an extra long and an extra extra long. Did one full pyramid (9 reps) and then a short, medium and long to finish. Good session, need more of them.

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Road shoes

Run down to the club hut, then from club hut to Tricketts then back home. Felt the hill back up to Walkley.

Wednesday Apr 18, 2007 #

Running 1:00:00 [2] 10.0 km (6:00 / km)
(rest day) shoes: Asics trail shoes

Putting out and collecting in controls at Rivelin Spring Cup race. Nearly 45 people turned up which was fantastic for an informal Wednesday night race (although did cause a couple of problems...). Must have been a combination of Matt's map / my planning. Glad you all enjoyed the hills!

C • hmmmm 4

Tuesday Apr 17, 2007 #

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

Track. Back to it after 3 weeks off and it felt very very hard. 5 * 1km with 1 minute recovery and then 4 * 250m with 50m walk recovery. Glad I got through that as hopefully it won't be mentally as tough next week.

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Road shoes

Run from work to track, ran with Jen most of the way. Then from track back home with Oli and Jen. Now it's light we can run along the canal which makes it nicer.

Monday Apr 16, 2007 #

Running race 25:50 [5] 6.8 km (3:48 / km) +180m 3:21 / km
shoes: Innov8s

Trunce 2. Legs felt heavy tonight after the races over the weekend. Interestingly I was running OK up the hills, but had no leg speed on the flat sections.

Despite that, my splits through the first two sections were faster than 3 weeks ago which is pleasing.

C • Nutter 2

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Innov8s

Warm up and warm down.

Sunday Apr 15, 2007 #

Orienteering race 40:21 [4] 5.4 km (7:28 / km) +345m 5:40 / km
shoes: New silver o shoes

British Middle champs. Tough course today, it seemed like the whole course was uphill. Wobbled a bit at 2, but then missed 7 and could see Scott just behind me but held him off until coming out of 11. He got away a couple of times but caught him again as he made mistakes. Oli caught me 4 mins between 20 and 21 and the two of than ran away from me over the last section. Annoyed that I didn't have enough to keep up. 10th place.

And congratulations to Oli and Neil - great running. In fact, lots of top performances from the Sheffield based athletes. 3 out of top 6 mens and womens on Saturday and 5 out of the top 6 on Sunday. Awesome!

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

Warm up and warm down. Had to try and run in my new o shoes as I was muppet and forgot to bring my old pair with me this weekend (maybe I've been spending too much time with Rob & Oli???). Guess I needed a new pair anyway and they are nice and silver.

Note

It's been an interesting couple of days. If you'd have offered me 11th & 10th before the weekend I would have taken it, so while I am pleased, at the same time I'm a bit frustrated.

It was annoying to make such a silly mistake towards the end of the sprint which lost me the chance of being up in the pack again. Also made my biggest mistake for a while in the middle.

Got the chance for a couple of weeks hard training before the British. Going to try and take in a 10km road race, a few fell races any maybe think about entering the Sheffield half marathon.

Saturday Apr 14, 2007 #

Event: British Elite Sprint Orienteering Championships

Orienteering race 12:44 [5] 2.4 km (5:18 / km)
shoes: Road shoes

British Sprint Champs qualifyer. Really pleased with my run, qualified easily, second in my heat just 8 seconds down on Oli. Ran hard but controlled and didn't make any mistakes. The navigation wasn't too tricky, but the final will be a different matter.

Orienteering race 17:31 [5] 2.9 km (6:02 / km) +100m 5:09 / km
shoes: Road shoes

British Sprint Champs final. Great venue, great map, great course. Lots of short tricky legs at the start, felt quite hesitant but came out of this section only a few seconds down. Caught my two minute man at 15, but then took a rubbish route to 18 and lost 30 secs. Finished 11th.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Road shoes

Warming up and warming down for both races, plus a swim in the North Sea. It was cold.

Friday Apr 13, 2007 #

Note
(rest day)

Just a relaxing day before some sprinting.

Thursday Apr 12, 2007 #

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

Run down Rivelin with 5 * 1 min efforts with 30 secs recovery. Also checked out a few control sites for next Wednesdays race. The long course is looking like 4.7km with about 300m climb.

C • ouch 2

Wednesday Apr 11, 2007 #

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: Road shoes

Line course and control pick on the Walkley map in the little alleyways close to my house.

Orienteering race 13:15 [4] 2.5 km (5:18 / km)
shoes: Road shoes

Sprint race on the Sheffield city centre map, starting in Weston Park and finishing at St Georges church. Really good section through the intricate estate near West 1. Running smoothly and cleanly apart from starting to run from 7 to 10. Hopefully that's the foolishness out of the way before the weekend.

Running warm up/down 30:00 [3] 6.0 mi (5:00 / mi)
shoes: Road shoes

Run from home to the start of the sprint race via Ponderosa and a lap of Crookes Valley Park and then back from town.

Tuesday Apr 10, 2007 #

Running 32:00 [2] 6.0 km (5:20 / km)
(rest day) shoes: Road shoes

A very easy run to try and make my body hurt less. It didn't work. But hopefully that's the feeling really bad run out of the way and I can sharpen and freshen up over the rest of the week. I did get to wear my new JK t-shirt though and it was lovely and comfortable.

Monday Apr 9, 2007 #

Orienteering race 27:56 [4] 5.1 km (5:29 / km) +70m 5:08 / km
shoes: O shoes

JK relays. Ran second leg for the SYO first team, but it wasn't a good day for the team overall. Unfortunately, Neil missed a bit on first so I went out in about 11th. I had good fun chasing runners down and got us up to 6th at changeover (despite getting lost on the run-in), getting a little time back on the leaders. My legs felt slow today, so just made sure I went clean.

Nick B on third got us up to 5th, and Rob had got us up to 4th on last but had mispunched so it was a DSQ. We can and will do so much better at the British relays.

C • Dsq 5

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: O shoes

Short warm up and no warm down because I was too tired.

Note

What an amazing JK weekend. A big thanks to everyone who helped in any way to put it on. Just ignore all the people on nopesport who have nothing better to do than moan about unimportant minor things.

C • Well done Mike 2

Sunday Apr 8, 2007 #

Orienteering race 1:43:12 [4] 15.9 km (6:29 / km) +625m 5:25 / km
shoes: O shoes

JK classic race. In a strange and twisted way, I enjoyed this race a lot. For me, it was a great physical test which I came through a lot better than I thought I would. Even the pain I was in all night afterwards didn't detract from it too much.

Finished 13th, which is a big improvement from the JK last year when I died in the classic and finished a long way down. My navigation was good and I lost maybe 3 or 4 minutes, but only one mistake of over a minute and that was on a route choice and not in the circle.

C • No pain no.... 2

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

Warm up, and very very short warm down as I was in too much pain.

Saturday Apr 7, 2007 #

Orienteering race 36:00 [4] 6.4 km (5:37 / km) +255m 4:41 / km
shoes: O shoes

JK middle race. 15th again, and once again at the back of bit of a pack. Had another pretty clean run, with a 30 sec mistake early on and a few little wobbles later. Probably didn't lose much more than a minute, which is a big improvement for me compared to some recent races. Happy with that.

Running warm up/down 30:00 [3] 6.0 mi (5:00 / mi)
shoes: O shoes

Run to start from assembly, and then a warm down jog with Jen after. Enjoying the sunshine and the atmosphere.

Friday Apr 6, 2007 #

Event: JK 2007

Orienteering race 13:15 [5] 2.9 km (4:34 / km) +70m 4:05 / km
max:171 shoes: Road shoes

JK sprint race at UWE, Bristol. Fast and furious sprint race around the campus. The area wasn't as tricky as I thought it would be, but it was still a really enjoyable course and very very fast (too fast for me).

Had a clean run and came 15th, right at the back of a big pack but quite a bit clear of 16th. Good start to the weekend.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Road shoes

Warming up and warming down from the sprint race and enjoying the sunshine and the atmosphere.

Thursday Apr 5, 2007 #

Note
(rest day)

Psyching myself up for 4 races in 4 days. And I don't think sitting in a jacuzzi counts as training.

Wednesday Apr 4, 2007 #

Running intervals 15:00 [4] 3.0 km (5:00 / km)
shoes: Road shoes

Leg speed drills in Ponderosa, followed by 5 * 1 min hard with 30 secs jog recovery round the lake in Crookes Valley Park, avoiding pushchairs, children on bikes, dogs and chavs.

C • laps of crooks valley pond 2

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Road shoes

Run out to Ponderosa and then back home through Broomhill and down Crookemoor road.

Tuesday Apr 3, 2007 #

Note
(rest day)

Just chilling out today. Feels good.

C • Impressed 8

Monday Apr 2, 2007 #

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

Bit of a saunter down the bottom of Rivelin and then back up Den bank and through the stables. Nice evening.

Sunday Apr 1, 2007 #

Running race 10:57 [5] 3.2 km (3:25 / km)
ahr:163 shoes: Lightweight trainers

Northern 12 stage road relays for Hallamshire. I ran leg 9, and the team came 8th overall.

Started off about 10 seconds behind 9th and went off hard down the hill and got the place. Felt strong on the ups and down, but not as fast as I would have liked on the flats.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Road shoes

Warm up and down for the road relays.

Orienteering 27:00 [4] *** 6.0 km (4:30 / km)
shoes: Road shoes

Orienteering on the sprint map of the University, Weston Park and the bottom end of Walkley. Re-ran a course we did a while ago.

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

Run out to Goodwin, then run home from last control near to Springvale pub.

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