Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Oct 31, 2008:

activity

time

miles

Running

22:32:50

180.43

(7:30)

290.37

(4:40)

Road biking

3:24:25

Spinning

2:00:00

Orienteering

1:10:21

7.52

(9:21)

12.1

(5:49)

150

Strength & conditioning

45:00

Total

29:52:36

187.95

302.47

150

1:58

0:00

» now

Friday Oct 31, 2008 #

Running 1:05:35 [3] 15.5 km (4:14 / km)
shoes: Asics Gel 1120 (2)

Into work (32.47), and then 12 hours later, home from work (32.48).

Thursday Oct 30, 2008 #

Running intervals 25:00 [5] 6.0 km (4:10 / km)
shoes: Asics Gel-DS Racer VII

Track. 3 * 1600m and 3 * 400m. I could tell it was a tough one tonight because my hamstrings were really tight afterwards.

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Gel 1120 (2)

Warm up and strides, and warm down. Cold.

Wednesday Oct 29, 2008 #

Note
(rest day)

Looking after Emma because she wasn't very well. And got an unexpected visit from Rob & Clare.

Tuesday Oct 28, 2008 #

Running 1:18:00 [3] 17.2 km (4:32 / km)
shoes: Asics Gel 1120 (2)

To and from work, and then to and from Tett's house to pick some stuff up. Chilly Bob tonight, the temperature display in Attercliffe said it was down to 2 degrees.

Monday Oct 27, 2008 #

Running 41:30 [3] 8.5 km (4:53 / km)
shoes: Asics Gel Sensor (8.5)

Just a nice easy lunchtime run to stretch the legs. Nice day, but it's certainly starting to turn cold.

Sunday Oct 26, 2008 #

Running race 25:55 [5] 6.8 km (3:49 / km)
shoes: Asics Hyper XC

SYXC league race 1. Ah, cross country. How I've missed the pain of these races. First one of the season, and it was tough going. Quite a poor Hallamshire turn out, with Dave Archer winning in 24 minutes, and me the second Hallamshire runner down in something like 13th. It was three laps of an undulating course, with one short sharp climb towards the end of each lap. After the recent rain it was very soft in places, and was churned up and muddy by the end. Good to get another hard run in though.

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

Warm up and warm down lap with Dave, then jog back to my car.

Saturday Oct 25, 2008 #

Running long 1:58:00 [3] 22.0 km (5:22 / km)
shoes: Asics Gel Sensor (8.5)

Long run with Rich from home. Down to Malin Bridge, Loxley Valley, up through the factories to Storrs, out a bit further, down to the A57, Wyming Brook, back along the top of Rivelin. Nice morning, but really windy in the exposed bits. Route.

Friday Oct 24, 2008 #

Note
(rest day)

Time for a rest.

Thursday Oct 23, 2008 #

Running intervals 30:00 [5] 5.8 km (5:10 / km)
shoes: Asics Gel-DS Racer VII

Track. Bit of a wild night down at Woodbourne Road, with a strong headwind down the back straight. 5 * 1km and 2 * 400m. Times nice and consistent, but not that fast. I'm going to tell myself the wind had something to do with that.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Gel-DS Racer VII

Warm up and warm down.

Wednesday Oct 22, 2008 #

Running hills 28:00 [5] 6.0 km (4:40 / km)
shoes: Asics Gel Sensor (8.5)

Same hill session as last week. Times a couple of seconds quicker on each rep.

Running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics Gel Sensor (8.5)

To and from work.

Tuesday Oct 21, 2008 #

Running 1:08:00 [3] 15.4 km (4:25 / km)
shoes: Asics Gel 1120 (2)

To and from work. Wore full length running tights for the first time in ages, and it was the first time in ages my knee didn't hurt. An interesting correlation or just coincidence?

C • Tights 5

Monday Oct 20, 2008 #

Spinning 45:00 [4]

Just time for the spinning class tonight before the SYO AGM. Can't wait. Although there is a rumour that Tett is going to buy us all a beer.

Sunday Oct 19, 2008 #

Orienteering race 55:21 [4] 10.1 km (5:29 / km) +150m 5:06 / km
shoes: VJ Integrator (8.5)

CSC final at Sutton Park. I'd enjoyed myself so much on Saturday I just had to go back again. 8 hours of my weekend I ended up spending travelling to and from that place.

I hadn't orienteered properly since retiring at Brown Clee, so I was pleased with how I started and apart from a small miss at 4, was clean up until catching Matt Franklin at 15. I let that distract me and missed 1 minute at 16 and another 1 minute at 19. Started to tire on the last section in the forest, made a couple of dodgy route choices and lost a bit more time. Not too bad considering, but would have liked to have been a couple of minutes faster.

The important thing was that SYO won. Finally. Even though Captain Tett managed to mispunch. Idiot.

C • Ha yeah sorry about the coc... 2

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Integrator (8.5)

Took the Craney approach. 15 minutes warm up, zero minutes warm down.

Saturday Oct 18, 2008 #

Running race 20:32 [5] 5.87 km (3:30 / km)
shoes: Asics Gel-DS Racer VII

National 6 stage road relays at Sutton Park. Ran third leg for the B team. An undulating route, which was actually quite interesting. It hurt. A lot. I've not run that hard for a long time and I suffered. But I suppose it was probably good for me, and I need to do more of this to get back into shape.

Running 40:00 [2] 8.0 km (5:00 / km)

A lap of the ladies course to warm up and a backwards loop to warm down.

Friday Oct 17, 2008 #

Running 1:07:47 [3] 15.5 km (4:22 / km)
shoes: Asics Gel 1120 (2)

To and from work. Just one minor incident when I nearly got run over by a skip lorry because I was too busy singing along to Bat out of Hell. I also read in Focus that I have gained my Championship Award for 2008. I'm so proud. On the downside, my knee was pretty sore on the run home.

Thursday Oct 16, 2008 #

Running intervals 30:00 [5] 6.2 km (4:50 / km)
shoes: Asics Gel-DS Racer VII

Track session. 8 * 600m with 200m recovery.

Running 32:00 [3] 6.0 km (5:20 / km)
shoes: Asics Gel Sensor (8.5)

Warm up, drills and warm down.

Wednesday Oct 15, 2008 #

Running hills 28:00 [5] 6.0 km (4:40 / km)
shoes: Asics Gel Sensor (8.5)

Finally got out for a run at lunch and did some intervals up the hill next to Tinsley golf course. Did five reps of the whole hill, which was just under 700m. 2.57, 3.00, 2.58, 3.00, 2.58. Managed to keep the times quite consistent, and it felt hard by the end.

Running 20:00 [3] 4.5 km (4:27 / km)
shoes: Asics Gel Sensor (8.5)

Warm up and warm down. Knee not too sore today.

Tuesday Oct 14, 2008 #

Note
(rest day)

12 hours at work then out for a birthday meal with emma.

C • ooops 1

Monday Oct 13, 2008 #

Spinning 30:00 [4]
shoes: Asics Gel 1120 (2)

Bad first day back at work, so needed to let off some steam.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1120 (2)

Then some nice circuits.

Sunday Oct 12, 2008 #

Note
(injured)

Tried to go out for a short run before travelling back to the UK, but my knee was really sore. It was absolutely fine yesterday, so I'm a bit confused. Maybe my road shoes aggravate it? Anyway, I think it's time for me to accept that it's not just going to go away, and that I need to get it sorted out properly.

Saturday Oct 11, 2008 #

Running long 1:38:00 [3] 20.9 km (4:41 / km)
shoes: Asics Gel Sensor (8.5)

Went for a long run through the forests near the chateau. Route. These forests are where the German front line got to during the war, and as it was a misty morning the run had a bit of an eerie feel to it. Spent the entire run on tracks through gorgeous forests, enjoyed it lots, and the time just flew by.

Friday Oct 10, 2008 #

Road biking 52:00 [3]
shoes: Asics Gel Sensor (8.5)

Spent most of the day visiting Chantilly - chateau, gardens and stables. They've got a massive labyrinth in the gardens so raced Emma round that. Then as the weather was so beautiful I popped out for a quick bike ride before tea.

Thursday Oct 9, 2008 #

Note
(rest day)

Spent the day at Walt Disney Studios and Disneyland so no time for any exercise. Did a lot of walking about though.

Wednesday Oct 8, 2008 #

Road biking 1:37:00 [1]
shoes: Asics Gel Sensor (8.5)

Went to Pierrefond castle in the morning, which is where they film the BBC 1 programme Merlin and had a wander round inside and outside. Then we visited the place where the Armistice was signed in 1918. Not much to see, but still pretty atmospheric.

Had a late afternoon cycle ride with Emma. Nice and gentle.

Tuesday Oct 7, 2008 #

Running 49:00 [3] 11.0 km (4:27 / km)
shoes: Asics Gel 1120 (2)

Spent the morning travelling to France and our 'chateau'. Went out for a quick explore on the roads nearby. All quiet roads through fantastic looking beech forest. Knee feeling pretty sore, not happy about that at all.

Strength & conditioning 15:00 [3]
shoes: Asics Gel 1120 (2)

Just spent 15 mins in the gym doing some general strength work and some specifics on my knee.

Monday Oct 6, 2008 #

Running 39:05 [3] 9.4 km (4:09 / km)
shoes: Asics Gel 1120 (2)

From the garage to work and back again. I think my car may finally be fixed...

Spinning 45:00 [4]
shoes: Asics Gel 1120 (2)

Made it to the gym in time for the full spinning session. Legs a little tired from yesterday but not too bad.

Sunday Oct 5, 2008 #

Running race 17:20 [5] 5.0 km (3:28 / km)
shoes: Asics Gel-DS Racer VII

Decided to have a go at the Carsington Duathlon for something a little bit different. Not a very nice day for it though, it wasn't as cold and windy as yesterday but it was very wet. The run was an undulating out and back along a gravel path. I wasn't sure how hard to push because of what was to follow, but it seemed to go OK. Jubby was well ahead of me.

Road biking race 55:25 [4]
shoes: Cycling shoes

30km bike ride. This was the bit that I was worried about, and rightly so, as I got a right spanking by all these proper cyclists with their tri-bars and funny shaped bike helmets. Must have lost about 20 places. I don't think my technique was that great, as I tried to push a high gear and everyone else seemed to be spinning faster in a lower gear.

Apparently drafting isn't allowed, but everybody did it. I suppose it's a bit like following in orienteering. You're not supposed to do that, but everyone does ;-).

Running race 17:59 [5] 5.0 km (3:36 / km)
shoes: Asics Gel-DS Racer VII

This was painful. I had lost the feeling in my feet towards the end of the bike, so starting the run it felt like I was running on bricks, and my legs were all over the place from cycling. But managed to get into it quite quickly and pulled back a few places. Thought that the second run would be way slower than the first, so pleased that the times were close. Got well beaten overall by Jubby.

11th on the first run (1.33 behind fastest), 38th on the bike (9.43 behind fastest), 5th on the second run (1.08 behind fastest). 20th overall.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Gel-DS Racer VII

Short warm up and warm down. My legs hurt quite a lot now.

C • good effort 2

Saturday Oct 4, 2008 #

Running 1:27:00 [3] 16.2 km (5:22 / km)
shoes: Asics Gel Sensor (8.5)

Run in the Peaks with Rich. Not a particularly nice day, cold, wet and windy. From Heatherdene, up to the breasts, Lockerbrook Farm, Fairholmes, along the edge of Ladybower, up Grindle Clough, down to Cutthroat Bridge and back. The climbs felt tough.

Friday Oct 3, 2008 #

Running 1:07:00 [3] 15.5 km (4:19 / km)
shoes: Asics Gel 1120 (2)

To and from work. It was pretty chilly this morning, so when DJ Jazzy Jeff & The Fresh Prince - Summertime came onto my ipod it was a little bit ironic. But Bat of Hell straight after made up for it.

Thursday Oct 2, 2008 #

Running 38:00 9.4 km (4:03 / km)
shoes: Asics Gel 1120 (2)

From the garage to work, and back to the garage. Had to run pretty quickly in the evening as I was running late and they were about to shut. At the fourth time of asking they have finally worked out where the leak is, but I now need to take my car back again on Monday to get a new windscreen fitted.

Running intervals 25:00 [5] 4.0 km (6:15 / km)
shoes: Asics Gel 1120 (2)

Did an Oli / Rob trick and forgot my track kit so had to do the session in what I had run to and from the garage in, and my road shoes. 5 * 800m. Felt rubbish at the start but better by the end.

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

Warm up and warm down.

Wednesday Oct 1, 2008 #

Running 51:07 [3] 11.2 km (4:34 / km)
shoes: Asics Gel 1120 (2)

Didn't really fancy running after a long day at work and the grotty weather, but dragged myself out of the house. Felt pretty rubbish, and got wet. Road run to Broomhill, Hangingwater, Greystones, Eccy Road, Hanover Way.

« Earlier | Later »