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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending May 31, 2009:

activity # timemileskm+m
  Running21 18:26:04 150.16(7:22) 241.65(4:35)
  Orienteering3 2:06:37 13.57(9:20) 21.83(5:48) 175
  Road biking1 1:32:51
  Total24 22:05:32 163.72 263.49 175

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Sunday May 31, 2009 #

Running 1:07:00 [3] 8.5 mi (7:53 / mi)
shoes: Asics Gel 1130 (2)

From Emma's Mum's house, bit of an explore to Lightwood, then through the 'Ghetto' (Gleadless - which would make a pretty cool sprint race area as long as you chained the controls down and still had them all manned), then a lap of a very busy Graves Park to finish. Very hot, and the glass of lemonade with ice was fantastic when I got back.

Saturday May 30, 2009 #

Running 1:45:00 [3] 12.0 mi (8:45 / mi)
shoes: Asics Gel Sensor (8.5)

Really nice and sociable run with Andy P and Rich. Along Loxley Valley, climb up through Storrs, down and up past the Dyson factory, along to the old Rivelin pub, A57, Coppice Track, Stables. Warm, sunny, fantastic day.

Thursday May 28, 2009 #

Running intervals (Track) 30:00 [5] 3.8 mi (7:54 / mi)
shoes: Asics Gel-DS Racer VII

Back down the track, on a warm sunny evening. 2 sets of 4 * 500m with 200m between reps and 400m between sets. Started to feel better as the session went on, and it was good to get a speed workout in, but still feeling laboured at pace. Ran them in between 91 and 92 seconds.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel-DS Racer VII

Warm up and warm down laps, plus some strides. Hamstrings pretty tight from yesterday.

Wednesday May 27, 2009 #

Running 28:00 [3] 3.0 mi (9:20 / mi)
shoes: Asics Gel 1130 (1)

Lap of Graves Park and then strides and drills while watching the cricket game that was on. Witnessed some classic KP batting with huge sixes off successive balls, and then going for a third and getting straigh bowled middle stump.

Tuesday May 26, 2009 #

Running 35:00 [3] 5.0 mi (7:00 / mi)
shoes: Asics Gel 1130 (1)

Out to the Hallam Chase to marshal, and then back. Got into a bit of an unintentional race with another runner up Slinn Street, through Crookes, finally pulled away up Lydgate Lane.

Monday May 25, 2009 #

Running 1:00:04 [3] 12.0 km (5:00 / km)
shoes: Asics Gel Sensor (8.5)

Went for an explore from Emma's Mum's house. Got a bit lost in some valleys with woodland in them, relocated off the Coal Aston bypass, went back in, and managed to find my way back out pretty close to where I'd gone in. Then a lap of Graves Park to finish.

Sunday May 24, 2009 #

Running 1:50:56 [3] 14.6 mi (7:36 / mi)
shoes: Asics Gel Sensor (8.5)

Long run on an absolute cracker of a day in Sheffield. Took it off the roads a bit and ran through some mud, up some hills and everything. Down to Malin Bridge then up Loxley Valley to Damflask. Along the North side of Damflask to Low Bradfield, then up and around Agden, along the other side of Damflask and then the same route back home.

Had big problems with the Garmin. It looks like the seal has gone and condensation was building up on the inside of the screen. At about 75 minutes it kept starting and stopping continuously for 30 seconds, then at about 90 minutes just reset itself. I hope I can get it replaced...

Saturday May 23, 2009 #

Running intervals 45:26 intensity: (21:26 @2) + (24:00 @4) 7.0 mi (6:29 / mi)
shoes: Asics Gel 1130 (1)

15 * 90/30 from Emma's house. Looping around the industrial estates next to the A61. It was pretty warm, and the last few reps felt tough, but good to get out early and get the session out of the way.

Friday May 22, 2009 #

Running 35:33 [2] 5.0 mi (7:07 / mi)
shoes: Asics Gel 1130 (1)

Nice and easy run at lunch.

Thursday May 21, 2009 #

(rest day)

Too many hours at work, not enough time for a run.

Wednesday May 20, 2009 #

Running race 35:15 [5] 6.2 mi (5:41 / mi)
shoes: Asics Gel-DS Racer VII

Askern 10k. Terrible, terrible race. Got stuck at work and had a mad rush to get to the race and made it with about 15 minutes to spare. Started off too fast and ran the first k in 3.07 and 3k in just over 10. Then started to slow and lost heart a bit when I went through 5k in 17.08. Tried to keep pushing in the second half and was on for about 34.20, 15 sec or so off my pb. But with 200m to go I suddenly got the most excrutiatingly painful stitch and had to stop running, before walk / jogging the rest of the course.

Stitch aside, I was disappointed with how I ran. I thought the marathon fitness would have helped me get a good time. But I suppose I haven't really done any training to convert that strength into speed, and maybe it's too soon.

Tuesday May 19, 2009 #

Running 34:15 [2] 5.0 mi (6:51 / mi)
shoes: Asics Gel 1130 (1)


Running 33:58 [2] 5.0 mi (6:48 / mi)
shoes: Asics Gel 1130 (1)


Monday May 18, 2009 #

Running intervals 38:45 intensity: (22:45 @2) + (16:00 @4) 5.8 mi (6:41 / mi)
shoes: Asics Gel 1130 (1)

10 minutes and then a pyramid session: 1, 2, 3, 4, 3, 2, 1 with 1 minute jog recovery between intervals.

Just got some cool new software for my Garmin and it means I have been able to find out my mile splits for the marathon. Mile 19 (6.57) and mile 24 (5.27) look a bit unusual, but the rest were nice and consistent.

Sunday May 17, 2009 #

(rest day)

Cheered Emma on at the Race for Life in Bakewell in the morning, and went to see Angels and Demons at the cinema in the afternoon. That was energetic enough for me today, and I'm feeling a bit tired so had a day off.

Saturday May 16, 2009 #

Running 1:40:12 [3] 14.2 mi (7:03 / mi)
shoes: Asics Gel 1130 (1)

First 'long' run since the marathon. Dropped down to Hunters Bar, and then climbed all the way out up Eccy Road out of Sheffield, up Long Line, Ringinglow, round the top of the parks to Wyming Brook, back through Lodge Moor, Sandygate, Crosspool and Broomhill. Didn't feel too bad, and good to get a longer run in.

Friday May 15, 2009 #

Running 33:18 [2] 5.0 mi (6:40 / mi)
shoes: Asics Gel 1130 (1)

Got to Emma's house before she did, so decided to pop out for a quick run. It wasn't raining when I started, but it didn't take long and it got heavier and heavier until the thunder and lightening started. Got absolutely soaked through. Emma wasn't particularly impressed when I dripped water all over her floor.

Thursday May 14, 2009 #

(rest day)

Having a rest. Also it was raining. Went out with Neil & Rich for a curry as a belated birthday celebration for Neil.

Wednesday May 13, 2009 #

Orienteering race 49:33 [3] 5.8 mi (8:33 / mi)
shoes: VJ Integrator (8.5)

Count them - four orienteering races in five days! Went to the SYO Spring Cup at Treeton as it's only five minutes from work. The aim was to navigate smoothly and just spend a bit more time running with a map in hand. Started off well, and was going nicely until half way when I caught up Andy P. I then lost concentration and made a 2 minute mistake on 17 where I was too low and overshot. It took me ages to relocate, I was sure I was in the right place but nothing fitted. Fortunately, Andy P missed 18 by a similar amount and we were back together for the rest of the course. Good fun, and Treeton is quite a nice little area.

Running warm up/down 8:09 [2] 1.0 mi (8:09 / mi)
shoes: VJ Integrator (8.5)

Out to the start and back from the finish.

Tuesday May 12, 2009 #

Running 20:33 [2] 2.9 mi (7:05 / mi)
shoes: Asics Gel 1130 (1)

Car was in the garage for a service, so dropped it off and ran to work.

Running 18:22 [2] 2.9 mi (6:20 / mi)
shoes: Asics Gel 1130 (1)

Back to the garage to pick the car up.

Running race 42:39 [4] 5.6 mi (7:37 / mi)
shoes: VJ Integrator (8.5)

Burbage fell race. Lovely sunny evening, but very windy, which made the going especially tough along the edge from Mother Cap to Higger Torr. Started off steady, and tried to pick up places as the race went on. Was climbing OK, but going downhill like a big girl. Had a good battle with the guy from ShUOC who looks like Tim Cahill, and just managed to sneak past him on the track run at the end.

Monday May 11, 2009 #

Running 35:10 [2] 5.0 mi (7:02 / mi)
shoes: Asics Gel 1130 (1)

Just went out for an explore at lunch. Didn't look at my watch, or what pace I was running, or how far I had run, I just ran. Cracking day for it, and found a park with amazing views over Sheffield and out into the Peaks.

Sunday May 10, 2009 #

Orienteering race 42:43 [4] 6.2 km (6:53 / km) +175m 6:02 / km
shoes: Asics Gel Sensor (8.5)

British Middle Distance Champs. Tricky little area, which was a lot better than I had expected, and I actually enjoyed myself a little bit today. Ran the whole race really in control, possibly played it a bit too safe. I had made a few little wobbles but nothing major until 25 when I lost contact in the circle, and then at 26 when the hole the control was in seemed a lot bigger than it was on the map. But not too bad, and at least I punched all the right controls.

I need to get some technique work in before the selection races, but I haven't got any races coming up!

Saturday May 9, 2009 #

Orienteering race 17:01 [5] 3.1 km (5:29 / km)
shoes: Asics Hyper XC

British Sprint Champs. Heat C. 6th place, and missed out on the final by 2 seconds. Not a great run, lots of hesitations, slow in picking the best routes, not flowing well through the controls, running laboured. To be fair, what I should have expected after so little orienteering. Got in a boo and nearly just went home without running the B final.

Orienteering race 17:20 [5] 3.2 km (5:25 / km)
shoes: Asics Hyper XC

I wish I had just gone home. I was a complete idiot and mispunched at number 11, which was on a tree just before the actual control. Just a stupid mistake from not checking my codes. I had started the race well, but then blew 30 seconds on 6 when I was looking for the control at the wrong building, and then lost heart a bit. Felt like I had no top gear at all. Pretty disappointing day.

Thursday May 7, 2009 #

Running intervals (Track) 22:00 [5] 2.8 mi (7:51 / mi)
shoes: Asics Gel-DS Racer VII

Track session. 3 sets of 3 * 300m. 100m between reps, 500m between sets. Trying desperately to force some kind of speed and sharpness into my legs. Don't think it worked, and the reps felt a lot longer than 300m. I need to stop eating rubbish food and start running properly again now.

Running 24:00 [2] 3.0 mi (8:00 / mi)
shoes: Asics Gel-DS Racer VII

Warm up laps around the track, then a longer warm down around Don Valley Bowl.

Wednesday May 6, 2009 #

Running 32:50 [2] 5.0 mi (6:34 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch. Ran the usual loop the other way round for the first time to mix things up. I thought it would be slower, but it was actually faster.

Tuesday May 5, 2009 #

Running 33:19 [2] 5.0 mi (6:40 / mi)
shoes: Asics Gel 1130 (1)

Run at lunch.

Monday May 4, 2009 #

Road biking 1:32:51 [3]
shoes: Cycling shoes

Dusted off the road bike and went out for a spin with Rob, Gareth and Al B. I knew as soon as we started off up Loxley Road that I was in trouble, as the pace was a little swifter than I had hoped! Climbed all the way up to High Bradfield, then round through Strines, to the A57 (where Al left us for a longer loop through Hathersage), then back along the A57 and Rivelin Valley Road.

Nice to get out on the bike and do something different. I say this every year, but I'm going to try and do more cycling this summer.

Distance: 22 miles
Av. speed: 14.4 mph
Max. speed: 34.6 mph

Sunday May 3, 2009 #

Running 56:20 [3] 7.4 mi (7:37 / mi)
shoes: Asics Gel Sensor (8.5)

Headed out down Rivelin, then back up Coppice Track. Nice morning for it, if a little windy. It's been a good few months since I've been along Rivelin so it was good to be back. Legs weren't too keen on the hills, but enjoyed myself and didn't feel too bad. Still don't regret giving BEOC long a miss though!

Saturday May 2, 2009 #

(rest day)

Going to do something tomorrow...

Friday May 1, 2009 #

(rest day)

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