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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Running32 28:16:27 214.45(7:55) 345.12(4:55) 4044
  Orienteering5 5:25:24 27.6(11:47) 44.42(7:20) 802
  Strength & conditioning11 4:43:35 0.21 0.34
  Total44 38:25:26 242.26 389.88 4847

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Monday Aug 31, 2015 #

8 AM

Running 22:03 intensity: (19:29 @1) + (2:17 @2) + (17 @3) 2.85 mi (7:44 / mi) +28m 7:30 / mi
ahr:107 max:122 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 36:06 intensity: (35:01 @1) + (57 @2) + (8 @3)
ahr:82 max:122 shoes: New Balance 1080 (10) (9)

Chest press: 3 * 10 * 40kg
Clean & jerk: 3 * 10 * 35kg
Dead lift: 3 * 10 * 70kg
TRX single leg squats: 3 * 10 each leg

Running 22:08 intensity: (2:51 @1) + (9:55 @2) + (9:22 @3) 2.82 mi (7:51 / mi) +94m 7:07 / mi
ahr:123 max:137 shoes: New Balance 1080 (10) (9)

Home from gym.

Sunday Aug 30, 2015 #

10 AM

Running 2:01:40 intensity: (9:32 @1) + (42:30 @2) + (59:53 @3) + (9:41 @4) + (4 @5) 15.09 mi (8:04 / mi) +510m 7:18 / mi
ahr:128 max:150 shoes: Scott Trabuco (9)

Great Sunday run with Tom & Steve. Started at Norfolk Arms and headed past Ox Stones to Burbage Bridge, down the main track into Longshaw and then Padley Gorge. Along the river to Hathersage and a long climb back to Stanage Edge. Finished around the reservoirs and through Burbage Mines. Then some food and a few beers at the Norfolk Arms beer festival. Very nice.

Saturday Aug 29, 2015 #

8 AM

Running 23:17 intensity: (5:42 @1) + (16:56 @2) + (39 @3) 3.08 mi (7:34 / mi) +66m 7:05 / mi
ahr:116 max:127 shoes: Adidas Adizero Boston 4M (9)

Down to parkrun.

Running 17:16 intensity: (16 @1) + (7 @2) + (1:33 @3) + (7:51 @4) + (7:29 @5) 3.08 mi (5:36 / mi) +61m 5:17 / mi
ahr:147 max:154

Sheffield Hallam parkrun, 4th place.

Best time for a while. Feel like I'm making some progress which is positive. Good race with Tom and Steve.

Running 33:34 intensity: (3:52 @1) + (16:28 @2) + (13:14 @3) 4.27 mi (7:52 / mi) +112m 7:16 / mi
ahr:123 max:134 shoes: Adidas Adizero Boston 4M (9)

Home from parkrun.

Friday Aug 28, 2015 #

7 AM

Running 40:19 intensity: (9:17 @1) + (29:26 @2) + (1:36 @3) 5.28 mi (7:38 / mi) +125m 7:07 / mi
ahr:115 max:128 shoes: New Balance 1080 (10) (9)

Parks, sunshine, Friday before the bank holiday. Awesome.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Aug 27, 2015 #

7 AM

Running 30:03 intensity: (18:59 @1) + (9:13 @2) + (1:51 @3) 3.81 mi (7:53 / mi) +44m 7:37 / mi
ahr:112 max:129 shoes: Adidas Adizero Boston 4M (9)

Home to Woodbourn Road.

Running 31:16 intensity: (56 @1) + (8:04 @2) + (9:22 @3) + (8:54 @4) + (4:00 @5) 4.53 mi (6:54 / mi) +3m 6:53 / mi
ahr:136 max:153 shoes: Adidas Adizero Boston 4M (9)

5 * 600m (100m jog) 400m off 400m.

Reprisal of last week's session, hoping for an improvement. There was one. On average 4 seconds quicker on the 600s (1.59), and 3 seconds quicker on the 400s (76). Still got a long way to go.

Running 8:57 intensity: (1:13 @1) + (6:58 @2) + (46 @3) 1.1 mi (8:08 / mi) +1m 8:06 / mi
ahr:120 max:127 shoes: Adidas Adizero Boston 4M (9)

Track to work.

Wednesday Aug 26, 2015 #

7 AM

Running 35:49 intensity: (22:13 @1) + (11:43 @2) + (1:53 @3) 4.58 mi (7:49 / mi) +19m 7:43 / mi
ahr:111 max:126 shoes: New Balance 1080 (10) (9)

IW.
5 PM

Running 35:13 intensity: (3:41 @1) + (20:41 @2) + (10:51 @3) 4.61 mi (7:38 / mi) +122m 7:04 / mi
ahr:123 max:135 shoes: New Balance 1080 (10) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Tuesday Aug 25, 2015 #

7 AM

Running 48:43 intensity: (13:42 @1) + (12:45 @2) + (11:53 @3) + (8:39 @4) + (1:44 @5) 6.02 mi (8:06 / mi) +22m 8:00 / mi
ahr:125 max:151 shoes: Adidas Adizero Boston 4M (9)

13 * 400m off 60 seconds.

Couldn't make the Chaucer session so did it on my own at Woodbourn Road instead before work. Cracking morning for a track session, lovely conditions. It went well, ran them all in around 75 seconds. Feels like the strength is starting to return to my hamstring.
6 PM

Running 31:05 intensity: (6:56 @1) + (22:56 @2) + (1:13 @3) 4.05 mi (7:40 / mi) +97m 7:09 / mi
ahr:118 max:128 shoes: New Balance 1080 (10) (9)

Parks recovery.

Monday Aug 24, 2015 #

7 AM

Running 29:17 intensity: (25:45 @1) + (2:30 @2) + (1:02 @3) 3.78 mi (7:45 / mi) +28m 7:34 / mi
ahr:106 max:123 shoes: Adidas Adizero Boston 4M (9)

Home to track meeting Paul en route.

Running 37:32 intensity: (29:59 @1) + (3:07 @2) + (3:25 @3) + (1:01 @4) 3.0 mi (12:31 / mi) +2m 12:29 / mi
ahr:102 max:145 shoes: Adidas Adizero Boston 4M (9)

Drills, strides and 4*150 accelerations. Seemed to be moving quire well today.

Running 31:24 intensity: (8:23 @1) + (17:09 @2) + (5:52 @3) 3.87 mi (8:07 / mi) +97m 7:32 / mi
ahr:119 max:134 shoes: Adidas Adizero Boston 4M (9)

Home from track.
5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Aug 23, 2015 #

7 AM

Running 1:09:46 [3] 9.57 mi (7:17 / mi)
shoes: New Balance 1080 (10) (9)

Went to collect car from the venue we had been for a wedding evening reception. Drank too much to drive home afterwards, but not enough for any kind of hangover. Not the most of exciting of routes, but a gorgeous morning to be out early and I earned my full English. Garmin has managed to delete the data annoyingly.

Saturday Aug 22, 2015 #

8 AM

Running 1:46:12 intensity: (8:51 @1) + (34:51 @2) + (58:06 @3) + (4:24 @4) 12.01 mi (8:51 / mi) +454m 7:55 / mi
ahr:127 max:147 shoes: Scott Trabuco (9)

Ran the first section of the Nine Edges route. Explored some possible routes over to Derwent Edge, most of which where dead ends. Then went the wrong way via Lost Lad in the mist. Weather perked up as we came towards Moscar and got quite warm. Struggled at the start, but getting better as the run went on.

Friday Aug 21, 2015 #

7 AM

Running 43:50 intensity: (7:31 @1) + (33:38 @2) + (2:41 @3) 5.27 mi (8:19 / mi) +110m 7:49 / mi
ahr:118 max:129 shoes: New Balance 1080 (10) (9)

Parks easy.
5 PM

Strength & conditioning 39:29 [3]
shoes: Adidas Adizero Boston 4M (9)

Gym session.

Chest press: 3 * 10 * 40kg
Clean & jerk: 3 * 5 * 40kg
Dead lift: 3 * 10 * 60kg
Hamstring curl: 3 * 10 * 23kg (each leg)
TRX single leg squats: 3 * 10 each leg

Thursday Aug 20, 2015 #

7 AM

Running 1:24:08 intensity: (25:59 @1) + (21:26 @2) + (19:44 @3) + (6:08 @4) + (10:51 @5) 10.07 mi (8:21 / mi) +30m 8:17 / mi
ahr:125 max:159 shoes: Adidas Adizero Boston 4M (9)

Run from home to track, drills and then 4*(600 (100) 400) and 1*(400 (100) 400). 400 between sets.

Really warm and muggy. Times were rubbish (2.03 for 600s and 79 for 400s) but I was trying hard and my HR maxed out at 159 which is the highest I can remember for a long time. That may be good thing, or it may mean I'm about to get ill.
5 PM

Running 35:49 intensity: (56 @1) + (5:54 @2) + (28:19 @3) + (40 @4) 4.59 mi (7:48 / mi) +123m 7:12 / mi
ahr:131 max:144 shoes: Adidas Adizero Boston 4M (9)

HFW - very slow pace, very high HR. Ironically the first words that came on to my iPod were "Running, running, as fast as we can...".
8 PM

Strength & conditioning 15:00 [3]

Stretching.

Wednesday Aug 19, 2015 #

7 AM

Running 21:40 intensity: (13:40 @1) + (6:47 @2) + (1:13 @3) 2.78 mi (7:48 / mi) +17m 7:39 / mi
ahr:111 max:129 shoes: New Balance 1080 (10) (9)

Home to gym.

Strength & conditioning 31:51 intensity: (27:25 @1) + (3:59 @2) + (27 @3)
ahr:92 max:128 shoes: New Balance 1080 (10) (9)

Gym session. Dropped the weight slightly as it's been a while since my last visit.

Chest press: 3 * 12 * 35kg
Squats: 3 * 10 * 60kg
Clean & jerk: 3 * 10 * 35kg
TRX single leg squats: 3 * 10 each leg

Running 15:18 intensity: (1:19 @1) + (3:15 @2) + (10:44 @3) 2.05 mi (7:28 / mi) +14m 7:18 / mi
ahr:128 max:139 shoes: New Balance 1080 (10) (9)

Gym to work.
5 PM

Running 34:43 intensity: (48 @1) + (8:14 @2) + (23:45 @3) + (1:56 @4) 4.62 mi (7:31 / mi) +123m 6:57 / mi
ahr:131 max:144 shoes: New Balance 1080 (10) (9)

HFW.
8 PM

Strength & conditioning 15:00 [3]

Core and stretching.

Tuesday Aug 18, 2015 #

7 AM

Running 32:46 intensity: (18:14 @1) + (11:36 @2) + (2:56 @3) 4.05 mi (8:05 / mi) +98m 7:31 / mi
ahr:111 max:128 shoes: New Balance 1080 (10) (9)

Parks. Still feeling rough from the weekend.
5 PM

Running 51:56 intensity: (2:48 @1) + (7:34 @2) + (36:43 @3) + (4:51 @4) 7.22 mi (7:12 / mi) +193m 6:39 / mi
ahr:132 max:145 shoes: New Balance 1080 (10) (9)

Longer parks, putting a bit more effort in. Feeling better, think I've nearly recovered.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching.

Monday Aug 17, 2015 #

Note
(rest day)

Still hungover.

Sunday Aug 16, 2015 #

Note
(rest day)

Hungover.

Saturday Aug 15, 2015 #

9 AM

Running 16:00 [3] 2.0 mi (8:00 / mi)
shoes: New Balance 1080 (10) (9)

From our accommodation to York race course for the parkrun. Feeling horrible.

Running 19:31 [3] 3.1 mi (6:18 / mi)
shoes: New Balance 1080 (10) (9)

York parkrun, 32nd place.

Not bad considering how hungover I was and the fact I got taken out by two non-running members of the stag party just over half way round.

Running 10:00 [3] 1.25 mi (8:00 / mi)
shoes: New Balance 1080 (10) (9)

Parkrun to the pub.

Friday Aug 14, 2015 #

7 AM

Running 43:03 intensity: (7:54 @1) + (21:06 @2) + (14:03 @3) 5.48 mi (7:51 / mi) +124m 7:20 / mi
ahr:120 max:134 shoes: New Balance 1080 (10) (9)

Abbey Lane loop. Wet, tired, plod.

Thursday Aug 13, 2015 #

7 AM

Running 1:22:01 intensity: (50:39 @1) + (18:42 @2) + (9:03 @3) + (2:16 @4) + (1:21 @5) 9.01 mi (9:06 / mi) +47m 8:58 / mi
ahr:111 max:153

5 PM

Running 31:23 intensity: (6:59 @1) + (23:01 @2) + (1:23 @3) 4.1 mi (7:39 / mi) +98m 7:07 / mi
ahr:118 max:127

Wednesday Aug 12, 2015 #

7 AM

Running 33:23 intensity: (9:14 @1) + (22:24 @2) + (1:45 @3) 4.1 mi (8:09 / mi) +92m 7:37 / mi
ahr:117 max:126 shoes: New Balance 1080 (10) (9)

Parks recovery.
5 PM

Running 1:05:57 intensity: (3:02 @1) + (6:24 @2) + (49:44 @3) + (6:47 @4) 8.89 mi (7:25 / mi) +288m 6:44 / mi
ahr:133 max:147 shoes: New Balance 1080 (10) (9)

Andwell Lane loop with Steve. Honest pace, lovely evening. Worked hard up the hills.

Tuesday Aug 11, 2015 #

6 PM

Running 1:04:06 intensity: (18:33 @1) + (13:00 @2) + (15:24 @3) + (5:36 @4) + (11:33 @5) 7.65 mi (8:23 / mi) +106m 8:02 / mi
ahr:127 max:154 shoes: Adidas Adizero Boston 4M (9)

Back to track, which, as expected, was very tough. Really struggling tonight, legs not enjoying it at all. But got it done, times not disastrous.

3*800 (2.37, 2.37, 2.38)
4*600m (1.58, 1.58, 1.58, 1.57)
4*400m (1.16, 1.15, 1.14, 1.12)

Decent warm up before, just a couple of laps after.

Monday Aug 10, 2015 #

7 AM

Running 41:20 intensity: (6:29 @1) + (22:40 @2) + (12:11 @3) 5.5 mi (7:31 / mi) +125m 7:01 / mi
ahr:121 max:135 shoes: New Balance 1080 (10) (9)

Abbey Lane loop.
4 PM

Running 20:21 intensity: (2:46 @1) + (13:19 @2) + (4:16 @3) 2.79 mi (7:18 / mi) +17m 7:09 / mi
ahr:120 max:131 shoes: Asics DS Trainer 19 (8.5) (2)

Home to gym.

Strength & conditioning 26:09 intensity: (10:49 @1) + (7:30 @2) + (7:50 @3) 0.21 mi (2:04:31 / mi)
ahr:117 max:141 shoes: Asics DS Trainer 19 (8.5) (2)

Home to gym plus start of run home.

Running 21:35 intensity: (45 @1) + (6:52 @2) + (13:58 @3) 2.6 mi (8:18 / mi) +92m 7:29 / mi
ahr:127 max:135 shoes: Asics DS Trainer 19 (8.5) (2)

Rest of run home.

Sunday Aug 9, 2015 #

8 AM

Running 1:10:14 intensity: (7:04 @1) + (37:45 @2) + (23:42 @3) + (1:43 @4) 8.94 mi (7:51 / mi) +287m 7:09 / mi
ahr:124 max:145 shoes: New Balance 1080 (10) (9)

Icing and drugs have really helped the ankle, and it's feeling so much better this morning. A bit stiff at the start, and a bit sore on the steep downs, but other than that it was good. Lovely morning, good to catch up with Paul.

Saturday Aug 8, 2015 #

8 AM

Note
(injured) (rest day)

Ankle stiff and sore this morning so not going to risk it by orienteering. Bit of a shame, but it's not like I'm in the mix for the medals!

From looking at the splits for the events this week, I was running quickly enough to have achieved some top 5 finishes. While I'm not surprised my fitness is comparable, I am surprised that's translated reasonably well to running through the terrain. However, that has been completely undone by my rubbish navigation. Best day was 5 minutes of mistakes, worst day was nearly 20 minutes! There's an easy way to fix that, but I'm not ready to get back into orienteering seriously. Got other things to do first. Still had an enjoyable week, great to catch up with people I'd not seen in a long time. It's nice how the 6 days brings us all out of orienteering retirement for a few days.

Friday Aug 7, 2015 #

10 AM

Running 4:48 [1] 0.55 mi (8:42 / mi) +11m 8:12 / mi
ahr:99 max:107

Orienteering 1:33:31 intensity: (1:26 @1) + (7:55 @2) + (1:02:43 @3) + (21:27 @4) 6.71 mi (13:56 / mi) +299m 12:15 / mi
ahr:135 max:148 shoes: VJ Integrator hi-top (8)

Scottish 6 Days, Day 5.
14th. Winner 76.06.

I knew today was going to be tough, but that was tougher than I was expecting. Definitely a day for a later start.

Started off OK, and apart from being on the wrong side of the windblown at number 3 was pretty clean to number 10. Not moving particularly quickly through the terrain but wasn't making significant navigation mistakes.

Then I twisted my ankle on the way to 11 and it all fell apart. I lost concentration and started binning a load of time. Off line on 11 (1 min), parallel error on 13 (3 min), went to 15 before 14 (5 min) and then lost interest and motivation and trotted in. A long way off the pace.

Ankle pretty sore now, 50/50 whether I start tomorrow.

Thursday Aug 6, 2015 #

2 PM

Orienteering 54:58 intensity: (1:19 @1) + (16 @2) + (8:02 @3) + (44:00 @4) + (1:21 @5) 5.64 mi (9:45 / mi) +102m 9:14 / mi
ahr:143 max:155 shoes: VJ Integrator hi-top (8)

Scottish 6 Days, Day 4.
9th. Winner 49.39.

Best run of the week, but still two silly mistakes, one on the first control and the other a parallel error on number 13. A few other wobbles on top of that. It was much more closely packed today. Moving smoothly in the later section of the course, but not running quick enough. Ant Squire won and started two minutes behind me but I never saw him come past me. Maybe it was when I was AWOL at number 13.

Wednesday Aug 5, 2015 #

11 AM

Orienteering 40:39 intensity: (1:20 @1) + (17 @2) + (19:55 @3) + (17:55 @4) + (1:12 @5) 3.73 mi (10:54 / mi) +33m 10:36 / mi
ahr:139 max:154 shoes: VJ Integrator hi-top (8)

Scottish 6 Days, Day 3.
10th. Winner 34.55.

Really bad start, scale threw me, plus turning off my watch HR zones on the way to the first control wasn't helpful to navigation. Binned around 5 minutes on the first three controls, then got into it and ran better. The end of the course was very simple though.

Tuesday Aug 4, 2015 #

7 AM

Running 41:29 intensity: (15:32 @1) + (23:26 @2) + (2:31 @3) 5.37 mi (7:44 / mi) +83m 7:22 / mi
ahr:116 max:129 shoes: New Balance 1080 (9) (9)

Similar to Saturday, but slower.

Monday Aug 3, 2015 #

1 PM

Orienteering 1:02:01 intensity: (24 @1) + (24 @2) + (15:48 @3) + (35:56 @4) + (9:29 @5) 4.88 mi (12:42 / mi) +248m 10:59 / mi
ahr:143 max:154 shoes: VJ Integrator hi-top (8)

Scottish 6 Days, Day 1.
11th. Winner 53.38 (beard powered).

Tough terrain today (for a wimpy road runner anyway), but a slight improvement on yesterday. Still quite a few mistakes, but they were smaller and all in the circle, whereas yesterday I was in completely the wrong part of the forest on two controls. I also managed not to run off the map, which quite a few other people seemed to do!

Having a later start definitely helped, with tracks through some of the tougher parts. Just needed to make sure I didn't get pushed off line by them.

Probably lost about 8 minutes, half of that from losing concentration at the end of the long legs and not having my plan sorted for the control circle.

Sunday Aug 2, 2015 #

9 AM

Orienteering 1:14:15 intensity: (22 @1) + (12 @2) + (31:12 @3) + (40:06 @4) + (2:23 @5) 6.64 mi (11:11 / mi) +121m 10:35 / mi
ahr:142 max:151 shoes: VJ Integrator hi-top (8)

Scottish 6 Days, Day 1.
23rd. Winner 54.53.

Back on the orienteering bike. Started pretty well, fell off badly in the middle, then got back on and finished OK.

Took it steady out the start, wanting to make sure I found the first few controls well. In fact, the first ten went well, with only a couple of small (~15 sec) wobbles. Then I just had major brain failure in the middle section with big misses at 11, 12 and 15, losing me around 10 minutes. Gave myself a good talking to and got it back together over the later section.

On the positive side, I enjoyed it. New o-shoes were good, although I have gone a bit 'old man' and bought the ones with the built in ankle supports.

It was also great to catch up with people I've not seen for ages, and admire Rob's beard.

Saturday Aug 1, 2015 #

5 PM

Running 35:32 intensity: (1:52 @1) + (12:02 @2) + (20:55 @3) + (28 @4) + (15 @5) 5.07 mi (7:01 / mi) +83m 6:40 / mi
ahr:128 max:150 shoes: New Balance 1080 (9) (9)

Leg stretch from our lodge after the long journey to Scotland.
6 PM

Strength & conditioning 20:00 [3]

Core and stretching while watching WOC on TV.

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