Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Jun 30, 2007:

activity	#	time	miles		km		+m
Running	23	19:44:39	147.39	(8:02)	237.2	(5:00)	200
Orienteering	10	9:53:27	49.65	(11:57)	79.9	(7:26)	1375
Weights	5	3:45:00
Road biking	1	1:32:00
Total	25	34:55:06	197.04		317.1		1575

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Saturday Jun 30, 2007 #

Orienteering race 1:35:34 [4] 15.7 km (6:05 / km) +375m 5:26 / km
shoes: New silver o shoes

WOC Long trial. 13th place, which again I was pleased with. I got a little scrappy in the middle section when I was running with Dan Halliday and was maybe trying too hard to get away from him. Did manage to catch and pass my 3, 6, 12, 15, 18 and 21 minute men! Still way off the pace of JD (who ran a world class time) but getting closer to the rest. And special mention to Duncan who had a quality run.

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

Warm up and warm down.

Friday Jun 29, 2007 #

Running 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics trail shoes

As I hadn't run since Monday, I thought I would see how I was feeling. I felt rubbish. My heart rate was high, and it took ages after I'd finished to get it down. Hopefully that was from a combination of it being before breakfast and just getting back into it.

Orienteering race 16:20 [5] 3.0 km (5:27 / km) +55m 4:59 / km
shoes: Asics trail shoes

WOC Sprint Trial. Missed the first control, and was a little bit paniccy for the next two, but got into it after that and went well. My one minute man (Jamie) caught me about 3/4 of the way round, but then he made a small miss and I finished ahead of him. 8th place, which was way better than I had expected.

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

Warm up and warm down.

Thursday Jun 28, 2007 #

Note
(rest day)

No point in running, also didn't have time as travelling to parents house.

Wednesday Jun 27, 2007 #

Note
(rest day)

Not feeling 100% so not risking anything.

Tuesday Jun 26, 2007 #

Note
(rest day)

For those who know Andy Thake, he has made the news (second story down):

http://news.bbc.co.uk/1/hi/england/6240946.stm

Monday Jun 25, 2007 #

Running 12:00 [3] 2.0 km (6:00 / km)
(rest day) shoes: Road shoes

I fully agree with Oli's sentiments, however I needed to get home and guessed that the trams would be stuck in the traffic (which was a good guess judging by the number of people at the Shalesmoor stop). That left the options of running or walking, and I chose running as it would be over quicker.

Traffic is completely gridlocked in Sheffield city centre because of the flooding (Corporation Street and Nursery Street closed amongst others). I ran home through a solid line of traffic and nothing was moving.

Check out Nursery Street. That would make the run home from track interesting:
http://www.bbc.co.uk/southyorkshire/content/image_...

Also, a question. If you had to go a set distance in the rain, would you get wetter walking it or running it?

C • moving 2 2

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

After watching Sky News and seeing the reports of people getting airlifted to safety, at 9.45 me and Rich decided to go for a run to see just how bad it was. It was bad.

We ran down past Tescos, and then everything on the far side of Penistone Road was under water. Penistone Road was completely shut from the Shalesmoor bend and there was traffic as far as you could see down Infirmary Road in both directions.

We then went out to the Wicker via West Bar, and all the Irwin Mitchell offices were flooded, but my office was OK. The spider bridge we run over on the way back from track was only just above the water level, and the road after that was completely flooded. The amount of water (and people out to have a look) was just amazing. Don't think I'll see anything like that again anytime soon. Completely crazy.

Sunday Jun 24, 2007 #

Note
(rest day)

Spent all day travelling, and 6 hours of that driving. Had a bit of a dry throat this morning and have shared a room with Neil for the past 4 nights, so a rest seems sensible.

C • if you were ron hill you'd hav... 5

Saturday Jun 23, 2007 #

Orienteering race 1:32:55 [3] 14.4 km (6:27 / km)
shoes: New silver o shoes

O-fest WRE. Got onto H21E1 (just - which meant I had another early start and empty forest) and had a whole 14.4km to look forward to. I decided not to race this, but to treat it as a technical training session.

It went really well, I only made one miss of more than 30 seconds and felt in control all of the time. Thierry ran an awesome time, and again it was great to race against the worlds top runners.

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: New silver o shoes

Run from chalet to start, and then from finish back to chalet.

Friday Jun 22, 2007 #

Event: Orienteering World Cup event 2

Orienteering race (World Cup) 48:04 [4] 5.9 km (8:09 / km) +220m 6:52 / km
shoes: New silver o shoes

First international race, first race in Norway and I got the honour (!) of first start. After struggling a bit at the model event, and coupled with first start, I decided that I was going to be extra cautious. Went off steady and hit the first 5 controls well, including the tough long leg, but was being very careful. Missed 6 and then 10, and got caught by my 2 minute man. I led through the rest of the controls with a couple of little wobbles.

It was an OK run, but perhaps I was too cautious. I still really enjoyed it, the experience, the atmosphere, not seeing the finish before the race, the pre-start, everything. It's a BIG step up doing this kind of race, and you realise how good the top guys really are.

C • Jealous 4

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

Warming up and warming down.

Thursday Jun 21, 2007 #

Orienteering 47:00 [3] 5.0 km (9:24 / km)
shoes: New silver o shoes

Model event. I found this technically tough. My rough navigation was good, but I wasn't thinking enough about the control circles. The led to me losing time flag hunting. Need to not be doing that on Friday.

Orienteering 30:00 [3] 3.0 km (10:00 / km)
shoes: New silver o shoes

Went out on the training map around Hovden to do some extra work on control circle visualisation. Much improved on this morning and feeling happier about the race.

Wednesday Jun 20, 2007 #

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

Had to run to the garage to pick car up. The leak is now fixed, the windscreen wipers now work and my front tyres are no longer just over the legal tread limit.

Running 23:00 [3] 4.0 km (5:45 / km)
shoes: Asics trail shoes

Short evening jog with Neil in Hovden to stretch our legs after a lot of travelling. These races are going to be fun...

Tuesday Jun 19, 2007 #

Running intervals 20:00 [5] 3.2 km (6:15 / km)
shoes: Lightweight trainers

Track. 4 * 300m, 4 * 250m and 4 * 250m, 3 mins between sets, 45 secs / 30 secs / 20 secs between reps. There should have been a fourth set of 4 * 300m but not doing too much tonight. I got a set further than Craney. Legs felt like they were turning over quite nicely.

C • Good luck in Norvay 3

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

To track from work, a few laps warm up and warm down. Got a lift home with Dave tonight.

Monday Jun 18, 2007 #

Running race 26:08 [5] 6.25 km (4:11 / km) +200m 3:36 / km
shoes: Innov8s

Trunce 5. Conditions pretty poor after all the recent rain which slowed the course down. That was the main reason I didnt't get a pb, the other reason being that I was a complete spanner and ran the wrong way. Just switched off for a second and followed the guys in front. Even if I'd not done that I would have struggled to pb. Little Rob was 90 secs slower than 2 weeks ago.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Innov8s

Sunday Jun 17, 2007 #

Orienteering 52:00 [3] 6.5 km (8:00 / km)
shoes: O shoes

Surprise View courses planned and hung by Nick. Focussed on taking in all the detail and being precise in the control circle. Managed it well so pleased. Running was tough with the bracken.

Running warm up/down 13:00 [3] 3.0 km (4:20 / km)

Jog around the nice bit of Longshaw.

Saturday Jun 16, 2007 #

Running race 54:49 [4] 12.0 km (4:34 / km)
shoes: Innov8s

Hunshelf Amble fell race. 1st place and over three minutes faster than my time from 2 years ago. Rich 2nd, 40 secs behind, Andy P 3rd about 3 and half minutes behind.

Very wet and the route had to be changed (and made longer I think!) to avoid the stepping stones river crossing (should be fun at the Trunce on Monday). Rich was running well so I couldn't relax.

C • victory 4

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Innov8s

Warm up and warm down.

Friday Jun 15, 2007 #

Note
(rest day)

Doing nothing today, can't face getting soaked through for a third day in the row. It is still raining, I think that's over 36 hours now. It's a shame Rach has left her velux open while she is away in Finland.

Also, was looking at info about the Norway World Cup races last night. If you go to the visitnorway.com website, search for Hovden and then click on the link for map, first of all you just get sea, and then when you zoom out you are just south of the Ivory Coast. I think it would be warmer there than Norway.

C • Hoveden 4

C • I think 2

Thursday Jun 14, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Running 1:14:00 [3] 15.0 km (4:56 / km)
shoes: Asics trail shoes

Another very wet run with Matt, infact I think I might have been even wetter than yesterday. Down to Hunters Bar, up the parks to just past the dam cafe, Crimicar Lane then the top of Rivelin. Did 15 minutes of tempo up the parks to stretch the legs.

Wednesday Jun 13, 2007 #

Running 58:00 [3] 12.0 km (4:50 / km)
shoes: Asics trail shoes

Rivelin plus Coppice track with Matthew. Nice run, it was good to have a catch up and hear about his 3 months in Oz. Didn't even notice that it was pissing it down for the whole run.

Tuesday Jun 12, 2007 #

Running 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics trail shoes

Canal at lunch.

Running intervals 30:00 [5] 5.5 km (5:27 / km)
shoes: Lightweight trainers

Track. 3 * sets of 1500m, each set made up of three reps, 45 secs between reps, 4 mins between sets. Set 1 - 500m / 500m / 500m. Set 2 - 600m / 500m / 400m. Set 3 - 200m / 300m / 1000m. Then a 5 minute shuttle relay.

Ian also discovered why I can't hurdle (apart from my complete lack of technique) and it appears my hip flexibility is rubbish.

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

Home to track, then along the canal to EIS to get a lift home with Clare.

Monday Jun 11, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Road biking 1:32:00 [3]
shoes: Cycling shoes

Quality evening for a ride out in the Peaks. Rivelin Valley road, A57 to Ladybower, Bamford, Hathersage, Fox House, Hunters Bar, home. Cycle computer said it was 42km. No steep hills, but a couple of long drags to test the legs out.

Sunday Jun 10, 2007 #

Orienteering race 1:12:31 [4] 9.4 km (7:43 / km) +325m 6:35 / km
shoes: New silver o shoes

Twin Peaks Day 2. High Dam again, but the Northern part. Wanted to eliminate the errors and use my compass more today. Not as scrappy as yesterday, but still one miss of note and a couple of dodgy route choices. Hot hot hot out on the fells. Overtook about 5 runners on the course today which felt good!

Second today, 45 secs down on Al, but happy enough. From the splits, I ran strongly in the middle section and won 6 legs in a row, but was slow to get started and hesitant on the slope at the end.

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

To start and from finish.

Saturday Jun 9, 2007 #

Event: twin peaks

Orienteering race 1:14:03 [4] 9.0 km (8:14 / km) +400m 6:44 / km
shoes: New silver o shoes

Twin Peaks Day 1 at High Dam. Hoped this would be relevant to Norway, and picked up a few things that should help over there. Started off a bit scrappy, but got into it in the middle section and was flowing nicely, running in control. Made a little wobble when I caught The Rooster up near the end.

2 mins down on Neil (but he cheated ;-)) and 3 mins down on Rob, but we all lost time. George Best should be well under 70.

Was using my compass well but need to use it more, especially on the slopes, and really need to think about visualisation of the control circles and descriptions.

C • Don't stop me now... 2

Running 15:00 [3] 3.0 km (5:00 / km)
shoes: New silver o shoes

Run to the start (which was apparently a 15 minute walk but took me 1 min 53 secs to run) and back from the finish.

Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Asics trail shoes

It was such an amazing afternoon that I couldn't resist another run, and I needed to go to Wheelbase in Staveley for some bike gloves. Ran out and back along the river and it was gorgeous.

Friday Jun 8, 2007 #

Running 31:00 [3] 6.0 km (5:10 / km)
(rest day) shoes: Road shoes

Easy run on the roads.

C • to collect GB kit!!! 3

Thursday Jun 7, 2007 #

Running 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics trail shoes

Canal at lunch.

Running intervals 30:00 [5] 5.0 km (6:00 / km)
shoes: Road shoes

Hallamshire at Stockarth Park. Started off with a 4 minute hill interval, then 9 * 90 sec hill loops with 90 secs recovery. Was working really hard to try and keep on Rob. Then some short sprints to finish with.

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

Home to club hut to training and then back. Felt pretty rubbish on way to session but felt much better after doing it.

Wednesday Jun 6, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Orienteering race 20:00 [4] 4.0 km (5:00 / km)
shoes: Asics trail shoes

Sprint races at Notre Dame school. Two loops planned by Clare, did A twice and B once. Enjoyed the courses and was running OK, but navigation scrappy. Find getting my head into orienteering hard on a weekday evening.

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics trail shoes

25 min run with Rob before meeting Neil, then run to and from the orienteering and a bit of control collecting.

Tuesday Jun 5, 2007 #

Running 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics trail shoes

Canal at lunch. Lovely day.

Running intervals 25:00 [5] 4.0 km (6:15 / km)
shoes: Lightweight trainers

Track session. 5 * 500m with recovery of the time it took the girls to run 500m. Then a shuttle relay. Quite a short session tonight, which was good for me because I struggled.

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

Run from work to track with some random bloke who latched on to me and I couldn't get rid of, but he was nice enough. Then back home with Jen, hearing about all the Ukraine stuff.

Monday Jun 4, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Running race 25:42 [5] 6.25 km (4:07 / km)
shoes: Asics trail shoes

Trunce 4. Much drier than race 3 and the river was low again. Just ran my pb again, but slowed down at the end. Fastest times so far through the intermediate splits. However, Rob Little keeps on beating his pb so my series plan is falling apart!

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

Sunday Jun 3, 2007 #

Orienteering 45:00 [2] 4.0 km (11:15 / km)
shoes: New silver o shoes

Hanging controls for Beeley colour coded. The new map is very very nice, but it's strange orienteering on a Beeley map with rocks on. Hip flexors stiff after my jumping and hurdling exploits yesterday.

C • Thanks 2

Running 1:27:00 [3] 17.0 km (5:07 / km)
shoes: Asics trail shoes

Rivelin, Stannington, Rivelin rocks, Rivelin dam, diagonally up, along the top, back through stables. Don't think I've drunk enough water this weekend as I struggled in the heat and feel a bit crap now.

Saturday Jun 2, 2007 #

Running (Track meet) 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Lightweight trainers

Ran for Hallamshire in a track meet in Scunthorpe. Did the long jump (badly), the 400m hurdles (badly) and the 3000m s/c (badly but managed to win). Lots of warming up / warming down and a 20 minute run round some nice woodland near the track.

Leading out the 3000m s/c: http://www.scunthorpeathletics.com/html/noe_galler...

C • Looks like... 4

Friday Jun 1, 2007 #

Weights 45:00 [3]

The usual.

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

Run home from gym.

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