Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Apr 30, 2008:

activity

time

miles

Running

23:14:49

166.28

(8:23)

267.6

(5:13)

Orienteering

7:00:22

41.38

(10:09)

66.6

(6:19)

730

Strength & conditioning

2:00:00

Circuits

50:00

Total

33:05:11

207.66

334.2

730

1:56

0:00

» now

Wednesday Apr 30, 2008 #

Orienteering 1:01:00 [2] 7.0 km (8:43 / km)
shoes: O shoes

Hanging controls for Beeley event. Foot sore.

Orienteering 31:00 [3] 4.0 km (7:45 / km)
shoes: O shoes

Collecting controls from Beeley event. Foot still sore.

I reckon some dodgy stuff goes on in that car park (apart from orienteering races!). About 5.45 a woman drives in, parks, and just sits in her car. About 5 minutes later a guy pulls up in a jeep, the woman gets out of her car with a rucsac and gets into the jeep which drives off. About an hour later, the jeep comes back to drop her off.

C • Dodgy 1

Tuesday Apr 29, 2008 #

Running intervals (Track) 40:00 [5] 5.3 km (7:33 / km)
shoes: Lightweight trainers

4 * 600m, 3 * 500m, 4 * 300m. 75 seconds between reps, 3 mins between sets. Legs felt surprisingly good. 1:51, 1:50, 1:50, 1:50, 1:31, 1:30, 1:30, 0:51, 0:50, 0:49, 0:49.

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Track from work and then back home with Rob. Oli and Jenny went to play in the mud along the canal. Ronnie was down tonight, but not training after having played in the afternoon. Left foot seemed to go into spasm on the run home and was almost too sore to run on by the time I got home. Seems to have eased off a bit now which is good.

Monday Apr 28, 2008 #

Running 38:00 [2] 7.5 km (5:04 / km)
(rest day) shoes: Asics Gel 1120 (1)

Lunchtime recovery run to try and ease my legs off a little bit. Not sure it really helped, quads feeling pretty stiff.

Sunday Apr 27, 2008 #

Running race 1:14:49 [5] 21.1 km (3:33 / km)
shoes: Asics Gel 1120 (1)

Sheffield Half Marathon. 14th out of 4537 finishers, new pb by 3 mins 34 secs, and sneaked under 75 mins. All good. Nice conditions for running: overcast, no wind, not too warm and a bit of light rain. The stretch of the race up and down Eccy Road was amazing, with so many people cheering me on (a big thank you to them all!). It was such a high, which wore off on the next section into town and I had a bad mile. Then got my head back into it and finished strongly, picking a couple of places up in the last two miles.

1. 5:24
2. 5:42
3. 5:38
4. 5:46
5. 6:15 (didn't feel a slow mile so a bit confused by this split)
6. 5:44
7. 5:48
8. (missed the marker)
9. (missed the marker)
10. 17:26 (10 miles in 57:43)
11. 5:48
12. 5:46
F. 5:32 (sprint finish to beat another Hallamshire runner and break 75)

Well done to Craney (10th place - 73:08), and hats off to Phil W who ran 82 mins pushing Izzy in her buggy.

Results.

C • PB 7

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Warm up and warm down. Legs pretty broken at the end.

Saturday Apr 26, 2008 #

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

From home out to Middlewood and back. Lovely and warm, didn't need to wear a thermal, a hat or my gloves. Even mowed the lawn when I got home.

Running tempo 10:00 [4] 3.0 km (3:20 / km)
shoes: Asics Gel 1120 (1)

To wake my legs up and remind them what it feels like to run hard. My cooked breakfast from this morning was repeating on me a little bit. Neil would have been proud of me, as I told the woman who nearly ran me over to 'look where you're f**king going' when she tried to have a go at me for her complete lack of observation skills or spacial awareness.

Friday Apr 25, 2008 #

Running 20:00 [3] 4.0 km (5:00 / km)
(rest day) shoes: Asics Gel 1120 (1)

Run home from work. Took Emma away for the evening and stayed in Beeley near Chatsworth. Went for a nice walk along the river to Chatsworth House and back.

Thursday Apr 24, 2008 #

Strength & conditioning 40:00 [3]

Not done this for a couple of weeks, so kept it all the same.

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Run home from work.

Wednesday Apr 23, 2008 #

Orienteering 43:00 [3] 6.0 km (7:10 / km)
shoes: O shoes

Collecting controls after Burbage Spring Cup Race. Very relieved to have Marcus and Andy P helping out. Lovely evening, good courses from Shane, good turnout.

Tuesday Apr 22, 2008 #

Running intervals 25:00 [5] 3.6 km (6:57 / km)
shoes: Lightweight trainers

Track. Started off with two flat out intervals with 5 minutes recovery between. Unfortunately, my legs didn't want to play so struggled my way round a 1000m then a 600m. Followed by a 3 man relay, 10 * 200m. Felt much better doing this, pushing hard and racing Armand.

C • Any sign of Ronnie? 2

Running warm up/down 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to track, a few extra laps and then the run home with Rob.

Monday Apr 21, 2008 #

Running 22:00 [2] 4.0 km (5:30 / km)
(rest day) shoes: Asics Gel 1120 (1)

Gentle run home from work via Goodwin to drop off circuits stuff. Feet sore, back stiff, legs tired. Dan Tett (not running) by Shef Uni = 2 points. Total = 9 points.

Sunday Apr 20, 2008 #

Event: British Relays

Orienteering race 43:08 [4] 6.5 km (6:38 / km) +150m 5:57 / km
shoes: O shoes

British Relay champs. 1st leg for the SYO 2nd team. After his quality run yesterday, Neil's dad promoted him to the first team with Craney and Oli. I was with Rob and Nick B in the second team and was let loose on 1st leg. It was a completely manic start with loads of classes starting at once, but I ignored everybody else, got the first control spot on and settled into a nice rhythm. Had what seemed like the longer gaffle at the start, and missed slightly at 5 so was a bit behind Craney on the track run to 7, where the gaffles changed. Hit the first control in the green spot on, but then dropped too low on the next one and lost 90 seconds. That left me on my own, and I ran the last section well (apart from trying to go straight on 15 and getting stuck in a load of green crap). Came back in 6th, just over 2 mins off the lead. Rob and Nick had great runs to bring us in 4th, just 1 (one!) second down on Edinburgh Uni in 3rd.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: O shoes

Warm up and warm down. Feet felt fine when running.

Saturday Apr 19, 2008 #

Orienteering race 1:32:04 [4] 15.6 km (5:54 / km) +350m 5:18 / km
shoes: O shoes

British Elite Long champs. 11th place. Reasonably pleased with that, but it would have been nice to get in the top 10. Started off well and in control, made a small miss (15 secs) at 3 and then attacked 7 from too far away and lost 45 secs. Caught Rob at number 11 which was a big surprise and I lost my focus, made a stupid 75 second mistake on 13 and Rob got out of sight. Started thinking more about what Rob was doing and where he was rather than my own race and wasn't as in control as I had been earlier. Got him back in sight at 18, caught him again at 21, lost sight of him again at 26 and then blew 90 seconds on 27. That gave me the kick I needed and I managed to re-focus and navigate well through the last tricky section in the green. A big improvement on the JK, but still over 5 minutes of mistakes which is too much.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: O shoes

Warm up. No warm down because I was having a bit of an issue with my feet. That's the last time I race with two pairs of socks on.

C • bit of an issue!? 3

Friday Apr 18, 2008 #

Running 28:00 [3] 6.0 km (4:40 / km)
(rest day) shoes: Asics Gel 1120 (1)

Road run in the morning before travelling up to Scotland.

Thursday Apr 17, 2008 #

Running 45:00 [3] 8.0 km (5:38 / km)
shoes: Asics Gel Torana

Rivelin loop, with a few strides thrown in.

Wednesday Apr 16, 2008 #

Orienteering 47:00 [3] 7.0 km (6:43 / km)
shoes: O shoes

Spring Cup race at Tankersley. Had a nice jog round, and really appreciated the map this time. Much smoother and cleaner than January, just lost a couple of minutes on number 12 when I stopped too early.

Orienteering 15:00 [2] 2.0 km (7:30 / km)
shoes: O shoes

Collecting controls. In the rain and the cold. Followed by fish & chips from The Admiral. The man behind the counter thinks Tim Tett is Neil's father, which I found quite amusing.

Tuesday Apr 15, 2008 #

Running 43:00 [2] 8.0 km (5:23 / km)
(rest day) shoes: Asics Gel 1120 (1)

Feeling a little tired so gave track a miss and just had a potter home from work. I had made that decision before it started to rain, but the reinforced it for me.

Saw Nick Lightfoot running on Eccy Road. One point, but it feels like it should be more. Up to 7 now.

Monday Apr 14, 2008 #

Circuits 50:00 [3]
shoes: Asics Gel 1120 (1)

40 minutes of 45/15. Rach was resting tonight, so she got to walk round and make sure we weren't slacking / were doing the exercises right.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to circuits and then circuits home.

Sunday Apr 13, 2008 #

Running intervals 1:00:00 [4] 15.5 km (3:52 / km)
shoes: Asics Gel 1120 (1)

15 * 3 min / 1 min Foxdals around part of the Sheffield half marathon route. The only bit of the course I didn't cover was the first and last bit near Don Valley. Did all the bit through town, I think the out of town Eccy Road section will feel tough on race day. A couple of little hills at the end of Charter Row, up the side of Devonshire Green and up past Ponds Forge.

C • Half marathon 3

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Out to join the route in town, and then back home after finishing the last Foxdal.

Saturday Apr 12, 2008 #

Running tempo 25:30 [4] 7.0 km (3:39 / km)
shoes: Asics Gel 1120 (1)

Tempo run. From the VW garage in Middlewood out to Oughtibridge and back. Think I went a little too soon after lunch and I felt a bit sick at the end. Out in 13.05, back in 12.25.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Out to start of tempo and back afterwards.

Friday Apr 11, 2008 #

Running 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics Gel 1120 (1)

Run home from work. They've knocked down quite a lot of Ranmoor now.

Thursday Apr 10, 2008 #

Strength & conditioning 40:00 [3]
shoes: Asics Gel 1120 (1)

Dropped the weight back down on the power clean because I think it's been hurting my back, but upped the reps on the lower weight.

Running intervals 25:00 [5] 4.0 km (6:15 / km)
shoes: Asics Gel 1120 (1)

Five figure of eight reps in Middlewood park. Sharp hill at the start and middle of each rep. Legs feeling a little tired tonight. Ran each rep in between 2:41 and 2:44.

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Home to club hut, out to session and then back home. Started to rain heavily on the way home. Saw Rach's housemate Jenn (running) = 2 points, running total = 6 points.

Heard tonight that a former world champion could be interested in training with our group whilst he is in Sheffield for a couple of weeks towards the end of April. That would be pretty cool.

C • Snooker loopy 11

Wednesday Apr 9, 2008 #

Running 1:56:00 [3] 22.0 km (5:16 / km)
shoes: Asics Gel Torana

Run home from work to drop off bag, then down to meet Rob at Hillsbrough corner. Out through Beeley, a lap of Wharncliffe and back down the ramp. Did a bit of Culbin map geeking so my head was tired by the end of the run, as well as my legs.

C • Geek 2

C • Long run 2

Tuesday Apr 8, 2008 #

Running intervals (Track) 20:30 [5] 4.1 km (5:00 / km)
shoes: Lightweight trainers

10 mins of 200m reps. Running each one in between 30 and 32 secs, starting every 65 seconds, 10 in total. Then three minutes off, then 10 mins of 300m reps. Running each one in between 50 and 52 secs, starting every 90 seconds, 7 in total. Good session. Enjoyed it, felt like I might be getting some sharpness back.

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

From home out to track, strides and drills to warm up, and then the run home with Rob and Neil.

C • with Rob and who..!? 2

Monday Apr 7, 2008 #

Running 33:00 [3] 6.5 km (5:05 / km)
shoes: Asics Gel 1120 (1)

Lunchtime run, which included miles 9 to 12.5 of the Sheffield half route. It seemed nice and flat, but I'm sure it will feel a lot hillier on race day.

Strength & conditioning 40:00 [3]
shoes: Asics Gel 1120 (1)

Usual session. Upper body tired from the weekend.

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Asics Gel 1120 (1)

Home from the gym.

Sunday Apr 6, 2008 #

Event: British Sprint Championships

Orienteering race 13:38 [5] 2.9 km (4:42 / km)
shoes: O shoes

British Sprints qualifier. Got drawn in the 'Heat of Death' with Oli, Craney, Rob, Duncan Archer and a couple of good M18s and 20s. Duncan dropping out through illness eased the pressure a little and I qualified 4th out of the heat. Was worried about the bit in the forest, and let that affect me a bit as I was hesitant. But job done.

Orienteering race 14:22 [5] 3.1 km (4:38 / km)
shoes: Asics Hyper XC

British Sprints Final. 6th. Felt like I was running much better than in the qualifier. Didn't quite get the best route to 7 and lost a few seconds, plus lost another 10 seconds on 12 when I didn't use my compass. Maybe 20 seconds in total. Gained a bit of time by getting the automatic door to open for me though! Again, really pleased with that result. Just 1 sec behind Nick B in 5th, but at the front of a pack of about 8 runners separated by 20 seconds. And SYO men took 6 of the top 7 places.

Running warm up/down 50:00 [2] 6.0 km (8:20 / km)
shoes: Asics Hyper XC

Warming up and down for both races.

Saturday Apr 5, 2008 #

Event: British Elite Middle Distance

Orienteering race 38:10 [4] 6.5 km (5:52 / km) +230m 4:59 / km
shoes: O shoes

British Middle Champs. 4th. It just all seemed to work today. After the JK, I really wanted to navigate cleanly and let the running take care of itself. Made sure I was in control all the time, and tried to be aggressive through the terrain. Only one mistake of note, where I drifted left from my bearing on 20 and lost about 20 secs. Got a little bit lucky on 22 when I took it straight. Just ahead of Neil in 5th, but a couple of mins down on Scott and three down on Oli and Craney. Very happy with that.

Running 40:00 [2] 5.0 km (8:00 / km)
shoes: O shoes

Warm up, short warm down and then collecting controls (part of the accommodation deal for Chez Guillaume).

Men's Open (Course A) - Splits

Friday Apr 4, 2008 #

Running 20:00 [2] 3.5 km (5:43 / km)
(rest day) shoes: Asics Gel 1120 (1)

Easy, uneventful and nil point run home from work. Did bump into Tom Bailey in Tesco afterwards though.

Thursday Apr 3, 2008 #

Orienteering 22:00 [4] 6.0 km (3:40 / km)
shoes: Asics Gel 1120 (1)

3 sprint loops, first one in town, second one round Goodwin and Western Park and the third one in Ponderosa and surrounding streets. Loads of us out, and good training for the weekend.

Running 33:00 [3] 6.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

From home down to Information Commons, between loops and home afterwards. Two points for Alex Rothman looking very smart in Western Park. Four points now, but still trailing Craney and Neil. It appears Gavin Williams is trying to play the same game as us.

C • and he's doing rather well... 1

Note

Went for a massage at the Winskills tonight and who should I see? Only Andrew Middleditch. Unfortunately I wasn't running so no points.

Wednesday Apr 2, 2008 #

Running 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics Gel 1120 (1)

Run home from work via Matt and Grace's flat. It's very nice.

Running 1:13:00 [3] 11.0 km (6:38 / km)
shoes: Asics Gel Torana

Met Rob at the Information Commons, ran back to his house and then a loop of Rivelin. Did a bit of Hopwas map geeking. Saw Tim Tett walking through Crookesmoor carrying a picture. Reckon that's worth two points.

1 point for a Sheffield based orienteer
2 points for a Sheffield based athlete
5 points for a non-Sheffield based orienteer or athlete
Double points if they're not running.
10 points for James Hargreaves or James Furness - double points if they're running
And if you see them both on the same run you can multiply the points together
It must be a random meeting and you've got to be running yourself

C • why do you get more points 11

Tuesday Apr 1, 2008 #

Running intervals (Track) 26:00 [5] 4.0 km (6:30 / km)
shoes: Lightweight trainers

Track session. 8 * 500m off 2 minutes recovery, so running quite hard (well it felt that way anyway). Ran them all between 88 and 89 seconds. Rob put the after burners on and was a good distance ahead. Nice and windy again tonight, it got harder when my windbreak (Craney) dropped out after 4 reps.

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to track, few extra laps and then run home with Rob and Jenn. This meant I had some company up the last hill.

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