Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending May 31, 2007:

activity	#	time	miles		km		+m
Running	25	24:07:02	184.17	(7:51)	296.39	(4:53)	920
Orienteering	8	7:37:58	42.07	(10:53)	67.7	(6:46)	1825
Road biking	3	4:47:00
Weights	5	3:45:00
Total	28	40:17:00	226.24		364.09		2745

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Thursday May 31, 2007 #

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

Canal at lunch.

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

Bottom of Rivelin and Coppice Track with Rich. Was going to do the STC duathlon at Fairholmes but wussed out (sorry Mark). Legs just not up for much this week.

C • Wuss 1

Wednesday May 30, 2007 #

Weights 45:00 [3]

Standard session. No silly walks,

Orienteering race 43:00 [4] 5.7 km (7:33 / km)
shoes: New silver o shoes

Spring Cup race at Burbage. Had brain failure on the two controls in the rocks and nearly got scalped by Carter. Fortunately I was able to get away in the technical section at the end.

Tuesday May 29, 2007 #

Note
(rest day)

I have now broken through the 1000 mile barrier since the beginning of January. I am going to reward myself with a complete day off.

C • nice 6

Monday May 28, 2007 #

Orienteering race 1:10:11 [4] 10.5 km (6:41 / km) +505m 5:23 / km
shoes: New silver o shoes

SINS Day 3 - Bramton Bryan. Similar area to yesterday in terms of steepness, but with more open areas and runnable forest. Went out with the same game plan as yesterday but legs felt a little tired. Navigation not quite as good with more time loss, but nothing major. Ended up second, 3 mins down on GG but we were well ahead of the rest of the field.

Second overall, about 8 mins down, most of which went on the first day. Enjoyed the races, navigation went OK over the whole weekend and was pleased with my running on days 2 & 3.

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

Sunday May 27, 2007 #

Orienteering race 1:02:33 [4] 8.2 km (7:38 / km) +390m 6:10 / km
shoes: New silver o shoes

SINS Day 2 - Bucknell. It was more like winter today, cold and rainy. New area, pretty steep and we had lots of controls on platforms. After yesterday I decided to really focus on running as hard as I could on paths and easy parts of legs. It seemed to work, as I won the race, 30 secs up on GG, got my 3 mins back on Tomas and 10 mins up on Nick. Navigation same as yesterday, with one 1 min miss and a few wobbles.

C • Re: scalp 2

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

Saturday May 26, 2007 #

Orienteering race 1:13:15 [4] 11.7 km (6:16 / km) +460m 5:14 / km
shoes: New silver o shoes

SINS Day 1 - Titterstone Clee. Not sure what happened today. Felt like I was running hard, navigation was good with only one miss of note (1 min) and a few little wobbles. However I finished 5 mins down on GG (and he made a 3 min mistake) and 3 mins down on Nick B and Tomas Tala. No results up yet so can't see whether I was consistently off the pace or missed more than I thought.

Note - splits now up and it was a mix of missing more than I thought and being consistently off the pace.

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

Friday May 25, 2007 #

Running 26:00 [3] 6.0 mi (4:20 / mi)
(rest day) shoes: Road shoes

Usual short road loop. Got three races in the next three days so just having an easy one.

Thursday May 24, 2007 #

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

Run from work to the planetfear sale with an empty bag, and run back to work with a full bag and empty wallet.

C • that's what 1

Road biking 55:00 [3]
shoes: Cycling shoes

Short but steep bike ride. Up to Loxley, Spout Lane, Stannington, Lodge Lane, Fulwood, Broomhill. I also learnt that I can out accelerate a cement mixer, but it does have a higher top speed.

Wednesday May 23, 2007 #

Weights 45:00 [3]

As Monday. Need to buy an ipod shuffle to keep me entertained during these sessions.

Orienteering 41:33 [4] 5.0 km (8:19 / km)
shoes: New silver o shoes

Spring Cup race at Loxley. Jenny had planned the long course as a Norweigan. I was pretty rubbish to be honest and found it difficult. I was fine getting to the circle, but then hadn't remembered enough detail about the circle itself. That's something I do in normal orienteering as well, so I'm going to try this kind of training more often.

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Asics trail shoes

Run to and from Loxley.

Tuesday May 22, 2007 #

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

Canal at lunch. Actually saw someone catch a fish today and it was quite big, although he did nearly drop it back in when it bit his finger.

C • canal 3

Running race 35:58 [5] 9.0 km (4:00 / km) +400m 3:16 / km
shoes: Asics trail shoes

Totley Moor fell race. New route this year, and it was hard with three big climbs. Came 7th (I think), hats off to Nails for coming 2nd (just behind Little Rob) and RobB for coming 3rd.

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

Warm up and warm down.

Monday May 21, 2007 #

Weights 45:00 [3]

Usual session.

Running 1:06:00 [3] 13.0 km (5:05 / km)
shoes: Asics trail shoes

Stannington run.

Sunday May 20, 2007 #

Road biking 2:20:00 [3]

Down to Eccy Road to watch the half marathon, Fox House, Calver, Grindleford, Hathersage, Bamford, Strines, High Bradfield, Loxley, Malin Bridge. Legs felt tired on the long drag up to the Fox House, but apart from that not too bad.

C • Tour De Peaks 2

Saturday May 19, 2007 #

Running long 2:15:00 [3] 24.0 km (5:38 / km)
shoes: Asics trail shoes

Long run with Andy P and Rich. Parked at Redmires, ran along the conduit to the A57, across to Boots folly, down and up to Back Tor, along Derwent Edge to the Wheel Stones, then cut across to come out just above Cutthroat Bridge. Finished off along Stanage Edge and past the pole. Nice run, apart from the hail shower just near the end.

Friday May 18, 2007 #

Running 26:00 [3] 6.0 km (4:20 / km)
(rest day) shoes: Road shoes

Roads. Running in new trainers which hurt a little bit.

Thursday May 17, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics trail shoes

Down the canal at lunch. Bumped into one of the directors from PwC.

Running intervals 25:00 [5] 6.0 km (4:10 / km)
shoes: Road shoes

Intervals in the field in Loxley just past tricketts. 20 minutes of a very similar thing to the 300m hard / 100m jog we did at track on Tuesday, followed by 3 * 1min.

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

Home to club house, club house to the field (via the best route Jen!) and then back home along the bottom of Loxley valley. The hill up home hurt lots.

Wednesday May 16, 2007 #

Weights 45:00 [3]

Usual session. May increase the weight next time...

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

Rivelin in the opposite direction to usual. Out through the stables, Coppice track, down hill 1 of Oli's hills, back along the bottom, through Hillsbro and to the start of the orienteering.

Orienteering race 34:33 [4] 6.0 km (5:46 / km)
shoes: Asics trail shoes

SYO Spring Cup race on the Walkley map. Rob had planned a quality course (thanks Rob!) with lots of tricky control sites and route choices. Made a couple of little errors but nothing major. It appears Neil has the series wrapped up unless I can find a way to penalise him some points.

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

Run home with Rich. Absolutely piss wet through when I got back.

Tuesday May 15, 2007 #

Running intervals 40:00 [5] 6.0 km (6:40 / km)
shoes: Lightweight trainers

Pretty tough track session tonight. Started off with 1000m, 800m, 600m off 2 mins recovery. Then went on to a 15 minute 300m relay partnered with Oli. Ran 9 reps, each taking between 49 and 52 secs with the same recovery between each but had to jog 100m. Finished off with a 100m shuttle relay for 7 mins.

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

Work to track, a few laps extra warm up, drills & strides, and then the run back home.

Monday May 14, 2007 #

Running race 25:47 [5] 6.5 km (3:58 / km) +220m 3:24 / km
shoes: Innov8s

Trunce 3. After the recent rain the river was up so the rope was out. Made the course quite a bit slower (I hope). Just scraped a pb but had to run hard all the way to the line. Stomach felt bloated, maybe too much buffet food at lunch.

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Innov8s

Warm up for Trunce and very short warm down as had to rush off to an SYO committee meeting. Oli & Jen were too busy to come, which was a shame because they missed an exciting meeting.

Sunday May 13, 2007 #

Running 46:00 [3] 9.0 km (5:07 / km)
shoes: Asics trail shoes

Rivelin run with Rich to blow away the cobwebs and sweat out some beer. Legs felt tired after yesterday, but didn't feel as bad as I thought I would and am glad I've been out.

I can now spend the rest of the day on the sofa watching the grand prix and the footy. Happy days.

Note

After appearing in the Sheffield Telegraph recently, the Johnsons are now expanding into YouTube:

http://www.youtube.com/watch?v=zqnPaHMfKJw

C • Fast and Furious 2

Saturday May 12, 2007 #

Running long 2:15:00 [3] 24.0 km (5:38 / km)
shoes: Asics trail shoes

Long run with Rob, Oli, Nails and Rich. Hats off to Nails for managing so well with a hangover. Down to Hunters Bar to meet Al's wedding party, up to Ringinglow with them, and as they turned back we carried on round Lady Cannings, through the mines, over to Redmires, down Wyming Brook, along the bottom of Rivelin, up Coppice Track and back via the stables.

Just time for some lunch before a bit of wedding action and a few beers.

Friday May 11, 2007 #

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

Run from work to track and then back again.

Running intervals 20:00 [4] 5.0 km (4:00 / km)
shoes: Asics trail shoes

10 * 400m with 100m jog in between. Not running falt out, but got gradually faster as the session went on. It's really strange running round an empty track.

Thursday May 10, 2007 #

Weights 45:00 [3]

Usual session. Need to get back into the routine of doing this.

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

Nice cruise around Rivelin. Out along the bottom, up Coppice Track and back through the stables.

Wednesday May 9, 2007 #

Note
(rest day)

Got my excitement for the day on the rides at Alton Towers. Hadn't been for about 10 years so lots of new rides to try. Air was good, Oblivion was awesome, but I still think Nemesis is my favourite. And no queuing for anything. Quality.

I did think about going for a run when I got home but it was raining so I wimped out.

C • Re: Black hole? 12

Tuesday May 8, 2007 #

Running intervals 25:00 [5] 4.8 km (5:12 / km)
shoes: Lightweight trainers

6 * 800m at varying speeds in different parts. Made the session interesting but still hard. Ran all the 800s in under 2:30, with about 2 mins between reps.

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

Run along the canal to track and a few laps extra warm up. Run back with Rob and Jenny, which was livened up by Jenny and her eye injury.

Monday May 7, 2007 #

Running 46:00 [3] 9.0 km (5:07 / km)
shoes: Road shoes

Nice and gentle run in Rivelin with Oli, Rob and Rich. Apparently that was the first time Rich has ever been on a training run with Oli. I hope he enjoyed the experience.

Sunday May 6, 2007 #

Event: British Orienteering Champs - Relay

Orienteering race 40:57 [4] 6.5 km (6:18 / km) +110m 5:49 / km
shoes: New silver o shoes

After selection dilemmas, the first team was decided as me, Nick and Neil in that order. I tried to put the horrible memories of my last British relay first leg run on an open area (Penhale) out of my head and focus on getting round cleanly.

Started off a little too steady, but picked up places on the slog across the heather from controls 1 to 3. By then, a pack of me, Duncan, Andy L, Rich and Ian had broken away. It turned out that Duncan, Andy and I had the same gaffle and at the spectator control we had dropped Rich but Ian was still there on the other gaffle. Andy tired a little on the last section and I managed to pull out a minute on him and hand over to Nick in 2nd, just a few seconds down on Duncan. Job done.

Nick had a strong run, and came back 20 secs up on Marcus, setting Neil and Oli off on a last leg shoot off. We had worked out they had the same gaffle, and when they came through the spectator control neck and neck it was getting very exciting. Neil made a small miss and Oli took his opportunity to get ahead and held that until the end. Great race.

And the excitement didn't stop there. Rob outsprinted Joe Mercer to taker the bronze medal for our second team. Brilliant!

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

Warm up and warm down. Feet pretty sore after the race so not a very long or comprehensive warm down.

Note

It's been a great weekend for Sheffield based athletes with lots of medals in the individual and relay events. Congratulations to everybody. The mens relay podium was especially good.

We finished the weekend off nicely with about 25 of us going out for a meal and few celebratory drinks.

Saturday May 5, 2007 #

Event: British Orienteering Champs - Individual

Orienteering race 1:31:56 [4] 14.1 km (6:31 / km) +360m 5:47 / km
shoes: New silver o shoes

From the details, I thought this was going to be a fast and furious race with good runnability throughout, but I was wrong and underestimated how tough it was going to be. Made an awful start and blew 2 minutes on the first control. Got my head together well and ran the next section strongly until I drifted on the long leg. Got caught by Duncan and Oli when I missed on number 15 and the rest, as they say, is history.

It undoubtedly helped me running with Oli and Duncan, and I may not have done that time on my own. However, I was really pleased that I was running well enough to stay with them and in control of the map.

C • congrats 2

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: New silver o shoes

Warm up and warm down with Rob and Oli. My stomach was a complete mess again after this race, I think it's either the gels or taking on water on an empty stomach. Need to practice both.

Friday May 4, 2007 #

Note
(rest day)

Thursday May 3, 2007 #

Running 28:00 [3] 6.0 km (4:40 / km)
shoes: Road shoes

Short easy run to loosen up my legs after the fell race.

Wednesday May 2, 2007 #

Running race 35:17 [5] 9.0 km (3:55 / km) +300m 3:22 / km
shoes: Asics trail shoes

Tiger's Todger fell race. Really dry conditions but I still managed to fall in a marsh when I went the wrong side of the river at the top of Limb Valley. Came 2nd, but only because the lead pack of 5 went the wrong way in Lady Cannings. Even the guy who won last year got lost. Ran a faster time than last year, which is the main thing.

C • muppets 3

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics trail shoes

Warm up and down.

Tuesday May 1, 2007 #

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

What an amazing evening for a ride in the peaks. Rivelin Valley road, Lodge Lane (ouch), Wyming Brook, Ringinglow, Burbage bridge, Surprise View, Fox House, Eccy Road. Pretty windy up on the tops though.

Distance: 38.5km
Av. speed: 25.5 km/hr
Max speed: 64.6 km/hr

Note

Got back this evening and had an e-mail selecting me to run the World Cup race in Norway, which is quite exciting. Just need to see if I can get the time off work.

C • do it! 6

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