Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jul 31, 2008:

activity	#	time	miles		km		+m
Running	27	33:22:27	244.14	(8:12)	392.9	(5:06)	1000
Orienteering	3	2:23:00	10.0	(14:18)	16.1	(8:53)	200
Total	29	35:45:27	254.14	(8:27)	409.0	(5:15)	1200

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Thursday Jul 31, 2008 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Gel 1120 (2)

To and from work. Feeling a bit tired and under the weather.

C • the weather 5

Wednesday Jul 30, 2008 #

Running 15:00 [2] 3.2 km (4:41 / km)
shoes: Asics Gel 1120 (2)

Into work from Netheredge.

Running 43:00 [3] 9.0 km (4:47 / km)
shoes: Asics Gel 1120 (2)

From work back to Netheredge via the parks and a bit of an explore round Greystones.

Tuesday Jul 29, 2008 #

Running 18:30 [2] 3.7 km (5:00 / km)
shoes: Asics Gel 1120 (2)

Shorter into work. Not feeling great.

Monday Jul 28, 2008 #

Running 33:00 [2] 6.8 km (4:51 / km)
shoes: Asics Gel 1120 (2)

Into work.

Running 13:00 [2] 2.6 km (5:00 / km)
shoes: Asics Gel 1120 (2)

And home again.

Note

Note to self - don't go out clubbing on a school night.

Sunday Jul 27, 2008 #

Note
(rest day)

Recovering from the wedding. But did spend a good couple of hours in the garden hacking out weeds, got a proper sweat on.

C • glad you finally 3

Saturday Jul 26, 2008 #

Note
(rest day)

Got a wedding to go to.

Friday Jul 25, 2008 #

Running 32:50 [2] 6.7 km (4:54 / km)
shoes: Asics Gel 1120 (2)

Into work. That's the 100, time for a rest.

Thursday Jul 24, 2008 #

Running 32:47 [2] 6.7 km (4:54 / km)
shoes: Asics Gel 1120 (2)

Into work.

C • 100 mile credits 4

Running 1:04:52 [3] 13.5 km (4:48 / km)
shoes: Asics Gel Sensor (8.5)

Home from work and then a loop round Rivelin. Bumped into Kelly playing cricket in Ruskin Park.

Wednesday Jul 23, 2008 #

Running 32:41 [2] 6.7 km (4:53 / km)
shoes: Asics Gel 1120 (2)

Into work. It's warm today.

Running 1:09:52 [3] 14.5 km (4:49 / km)
shoes: Asics Gel Sensor (8.5)

Home from work then Rivelin with Coppice track. Struggled a bit in the heat, don't think I drank enough water at work today.

Tuesday Jul 22, 2008 #

Running 33:26 [2] 6.8 km (4:55 / km)
shoes: Asics Gel 1120 (2)

Into work.

Running 1:16:31 [3] 16.0 km (4:47 / km)
shoes: Asics Gel 1120 (2)

From work, Eccy Road, parks to second cafe, Mayfield Valley, Fulwood Road, Broomhill, home.

Monday Jul 21, 2008 #

Running 22:00 [3] 5.0 km (4:24 / km)
shoes: Asics Gel 1120 (2)

Emma's to Chesterfield station, then Sheffield station to work.

Running 1:21:26 [3] 18.3 km (4:27 / km)
shoes: Asics Gel 1120 (2)

Home from work, then Rivelin Valley road all the way to the A57, up the A57 to the dam, back along the A57 into Crosspool, Crookes and home.

Sunday Jul 20, 2008 #

Running 56:00 [3] 13.0 km (4:18 / km)
shoes: Asics Gel 1120 (2)

A lap of Graves Park and then to Emma's house. Legs felt good today, might get the 'two days later' pain tomorrow.

Saturday Jul 19, 2008 #

Running long 5:20:32 [3] 54.3 km (5:54 / km) +1000m 5:24 / km
shoes: Asics Gel Sensor (8.5)

Today I ran the Chesterfield Round Walk. It's a 34 mile route that circumnavigates Chesterfield. I started to the North and ran the loop clockwise.

The first half was gently undulating and included one 7km section along a disused railway line. The second half was much hillier and involved crossing quite a few valleys. The longest climb of the whole run was in the last 15 minutes and that felt tough. And I only got slightly lost a couple of times.

I didn't feel as bad as I thought I would after, and during the run I didn't have any niggles, just stiff legs for the last 45 minutes. I think I fuelled myself well with a couple of jelly babies every half hour and gels after two and four hours. I had a 1.5 litre camelbak with PSP in initially, and which I got topped up with water at a pub after 3 and a half hours (so weak PSP), and by a really nice man after 4 hours 45 (very weak PSP!).

Mentally, splitting the run up into the 30 minute blocks between food helped a lot. But it's still weird when you look at your watch after 2 and half hours and you're less than half way!

Just got to run it in under 5 hours next time...

Distance: 54.35km
Climb: 2071m (not sure about this - don't think the GPS software does climb very well so I've halved it)
Av. speed: 10.2 km/h
Max speed: 14.5 km/h
Calories: 3625 (I can have a pudding tonight!)

C • blimey 7

Friday Jul 18, 2008 #

Running 13:00 [2] 2.5 km (5:12 / km)
(rest day) shoes: Asics Gel 1120 (2)

Easy home from work, resting up for tomorrow.

Thursday Jul 17, 2008 #

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Asics Gel 1120 (2)

Longer route home from work.

Wednesday Jul 16, 2008 #

Running 13:00 [2] 2.5 km (5:12 / km)
(rest day) shoes: Asics Gel 1120 (2)

Feeling a bit tired and achey from track so just ran home from work, and then cut the lawn.

Tuesday Jul 15, 2008 #

Running intervals 20:00 [5] 4.5 km (4:27 / km)
shoes: Lightweight trainers

Two sets of 5 minutes hard round the outside of the track then 400m flat out without any recovery. Then finished off with some strides, despite all of Jenny's moaning!!

Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Asics Gel 1120 (2)

Work to track, then warm up laps and warm down laps.

Monday Jul 14, 2008 #

Running 51:00 11.0 km (4:38 / km)

Run home from work, then the short Rivelin loop quite hard to get out my frustrations after a rubbish day at work.

Sunday Jul 13, 2008 #

Orienteering race 47:29 [2] 2.7 km (17:35 / km)
shoes: Asics Gel Sensor (8.5)

It has only taken 20 months, but I finally persuaded Emma to take part in an orienteering event. It probably helped that the event was in Graves Park which is right next to her Mum's house and that she knows it pretty well. We did the orange course and she enjoyed it. A good start!

Orienteering race 25:17 [4] 4.4 km (5:45 / km) +200m 4:41 / km
shoes: Asics Gel Sensor (8.5)

Had a quick blast round the green course. Sloppy in the circle at numbers 2 and 14, and struggled up some of the steep banks in my trail shoes. Just managed to pip Charlie!

Note

Spent the afternoon at Cliffhanger helping Jenny and her Mum out with the come-and-try-it event. I thought I was in for a leisurely afternoon sat in the sun reading my paper. I couldn't have been more wrong. It was chaos. Hundreds and hundreds (well it felt like that) of kids came and had a go, and almost without exception after doing the easiest course they did the other three as well. Raced Neil & Craney round two of the courses as well. Then dismantled the labyrinth. Busy afternoon!

C • thanks! 4

Saturday Jul 12, 2008 #

Event: Cliffhanger Ultrasprint

Orienteering race 9:42 [5] 1.5 km (6:28 / km)
shoes: VJ Integrator (8.5)

Ultrasprint qualification. Started at the same time as Craney, Marcus and Camel but on different heats. We all came out of the labyrinth together, but I chose the wrong route on the long leg, then overshot a control, then nearly forgot to punch the second control before crossing back over the river. Got back to the labyrinth last, and had Lightfoot commentating on how I had blown it, but fortunately ended up winning the heat.

Orienteering race 14:32 [5] 2.5 km (5:49 / km)
shoes: VJ Integrator (8.5)

Ultrasprint final. Started at the same time as Craney, Neil and Bill Edwards as winners of the heats. Again, all together out of the first butterfly loop in the labyrinth, dropped Bill in the second butterfly over the river, Neil and Craney pulled away from me in the third butterfly. Then Neil disappeared (because he had missed a control out) and I chose the wrong route on the long leg back towards the labyrinth. My head exploded in the last butterfly and after punching two controls out of order (but correcting), I ran to the correct penultimate control but then ran away and punched the wrong one. Still great fun, and well done to Craney on winning.

Running 10:00 [2] 2.0 km (5:00 / km)

Bits of warming up and down.

Friday Jul 11, 2008 #

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Asics Gel Sensor (8.5)

Easy run up the canal with a guy from work who is training for a 10km in a few weeks time. Nice gentle pace, just what I needed after yesterday. Unsurprisingly, I got rained on again. Make that seven days in a row.

Thursday Jul 10, 2008 #

Running long 3:03:00 [3] 35.0 km (5:14 / km)
shoes: Asics Gel Torana

Long run. Started from work, Hunters Bar, up the parks, Burbage mines, loop on Burbage to the bridge, Stanage trig, High Neb trig, duckling rescue house, Headstone and back home along the bottom of Rivelin. Got rained on for the last hour. That's six days in a row now. It's chuffing July. The climb from the bottom of Rivelin to home hurt.

Wednesday Jul 9, 2008 #

Orienteering 46:00 [2] 5.0 km (9:12 / km)
shoes: Asics Gel Torana

A different colour just for Tim. Hanging controls for Craney at Valley Park. The woodland is actually quite nice, might make a good sprint area with a new map. Got rained on again.

Tuesday Jul 8, 2008 #

Running intervals 20:00 [5] 4.5 km (4:27 / km)
shoes: Lightweight trainers

Track. Two sets of 600m, 500m, 400m, 300m, 200m. Three minutes between sets. The idea was to run each set in under 7 and a half minutes, which meant 20 secs recovery between reps. Managed the first one in 7.19 and the second one in 7.25. Then some short sprints, racing against (and getting well beaten by) my brother.

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (2)

Work to track, a few more laps warm up, drills and strides and then warm down laps. Got a lift home because nobody else was there to run home with.

C • sorry! 2

Monday Jul 7, 2008 #

Running 57:00 [3] 11.5 km (4:57 / km)
shoes: Asics Gel Sensor (8.5)

Run from Emma's to Chesterfield station early morning (25 mins) and then run home from work via Hunters Bar. Got rained on heavily for the third time in three days.

Sunday Jul 6, 2008 #

Running long 1:45:00 [3] 20.0 km (5:15 / km)
shoes: Asics Gel Torana

Went out for an 80 minute run with Rich, but it ended up being a little bit longer because we were both feeling good. Down to Hunters Bar, all the way up to the top of the parks, along the road round the top, Dark Peak club hut and back along the top of Rivelin. Wet and muddy.

Saturday Jul 5, 2008 #

Running 1:20:00 [3] 12.5 km (6:24 / km)
shoes: Asics Gel Torana

Middleditch's birthday run. Good crowd out, and despite the severe weather warning it wasn't too unpleasant. Up to Back Tor, a loop around the back, and then across the moors to Strines. We got a little bit lost coming back into the woodland (just a shame we didn't have the mapper with us to give directions) and Andy P nearly got eaten by a big dog.

Friday Jul 4, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Gel Sensor (8.5)

Just a quick lunch run up the canal to stretch my legs and start to run my new shows in.

Thursday Jul 3, 2008 #

Running long 2:47:00 [3] 32.5 km (5:08 / km)
shoes: Asics Gel Torana

Ran the Sheffield Round Walk route. Started at work and ran through town and up Eccy Road to the start at Hunters Bar. Followed the route fine up the parks, Ringinglow, Limb Valley, Eccy Woods, Beauchief golf course, Graves Park, Gleadless. Lost it in Heeley, found it again in Meersbrook Park and then lost it for good in Nether Edge, ending up at the wrong end of Eccy Road and having to run back up to Hunters Bar. That added a couple of extra miles onto the route. Still a nice run, legs stiffened up a bit in the last 30 minutes again.

C • Run 5

Wednesday Jul 2, 2008 #

Running 39:00 [3] 8.5 km (4:35 / km)
shoes: Asics Gel 1120 (2)

Home from work and then a loop on the road. Ran in quite a heavy downpour.

Tuesday Jul 1, 2008 #

Running intervals 35:00 [5] 5.6 km (6:15 / km)
shoes: Lightweight trainers

Track. 5 minutes hard (1550m), 15 sec recovery, 400m hard (69sec), three and half minutes rest, then 5 minutes hard (1490m), 15 sec recovery, 400m hard (67sec). Finished off with 9 * 200m trilauf.

Running 47:00 [3] 10.0 km (4:42 / km)
shoes: Lightweight trainers

To track from work, plus a few extra laps warm up and drills / strides. Then run home with Oli along the canal. Screwed by the time I got home - that was a tough session.

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