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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 7 days ending Mar 26, 2007:

activity # timemileskm+m
  Running7 6:39:00 49.4(8:05) 79.5(5:01) 180
  Orienteering2 1:45:00 13.05(8:03) 21.0(5:00)
  Weights2 1:30:00
  Total7 9:54:00 62.45 100.5 180

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Monday Mar 26, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Same weights session as last Thursday. Felt tough on the old hamstrings today.

Running race 26:00 [4] 6.8 km (3:49 / km) +180m 3:23 / km
shoes: Innov8s

Trunce 1. Went off hard and felt good, then my stomach went a bit dodgy in the middle part, but then finished strongly.

My PB from last year was 26.06 and as I was approaching the finish I was in 5th but going to break that by about 45 secs. I am going to try and run the whole series this year (and finish as high up as possible) so I slowed down to only break my PB by a little bit.

Lost one place hanging about before the line and got abuse from Rob Little, but I don't care! Just playing the game...

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

Warm up and very quick warm down.

Sunday Mar 25, 2007 #

Orienteering race 50:00 [4] **** 10.0 km (5:00 / km)
ahr:151 max:160 shoes: Road shoes

ShAFF Urban Orienteering race on a quality brand new map of Sheffield City centre. 60 minute score, with 40 controls and a question to answer at each one.

Managed to get all the controls in just over 50 minutes. I think I got a pretty good route, apart from 11, 8 and 34 which I could have done better.

The map was brilliant, Oli must have put in so much work - so thank you very much!

Running warm up/down 44:00 [3] 9.0 km (4:53 / km)
shoes: Road shoes

Run from home to Showroom cinema with Rich before starting the race, and then a longer run home with Oli, Neil, James & Mat.

Saturday Mar 24, 2007 #

Orienteering 55:00 [4] 11.0 km (5:00 / km)
shoes: O shoes

Training in Wombwell Woods with Oli and Jenny. Started off with 6 * 1.5km loops which we ran at full race pace. Then Oli and I finished off with a couple of Palmer challenges, which ended in an amicable draw.

Wombwell was nice to run in, and the new map is a big improvement.

Running 35:00 [3] 5.0 km (7:00 / km)
shoes: O shoes

Warm up, running between the loops and Palmer challenges and warm down.

Friday Mar 23, 2007 #

Running 27:00 [3] 6.0 km (4:30 / km)
(rest day) shoes: Road shoes

Just for you Mark ;-). Easy pre-breakfast recovery road run, usual route down to Rivelin Valley road and back through Malin Bridge and Hillsborough. That's it for today.

Thursday Mar 22, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Weights session at gym. Increased the weights on the legs, and increased the reps on the upper body stuff. Managed the squats much better today, I think my balance is improving.

Running intervals 35:00 [5] 7.0 km (5:00 / km)
shoes: Road shoes

Langsett cycles parlauff. Four reps of about 3:30 and a full lap and a bit to finish in just over 5:00. Pleased with my running tonight, felt strong on the hills and legs were turning over nicely on the flat.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Road shoes

Warm up run from home to the club hut and then to Langsett cycles, then a warm down lap with Oli and the short run home.

Wednesday Mar 21, 2007 #

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

Lunchtime run, usual route down the canal, lap of Don Valley bowl and then back. A little faster than usual but didn't feel any harder.

I needed that as my legs (especially my left hamstring) were tight after track.

Running intervals 57:00 [4] 12.0 km (4:45 / km)
shoes: Asics trail shoes

20 reps of 90/30 Foxdal intervals with a 10 minute warm up and a 7 minute warm down. Went out down Rivelin, off the roads this time, which makes the session much less boring. Felt fine, although my left ankle is a bit sore.

Off to the Pasta Bar for tea tonight. Not been before so quiite excited because I hear the food is good and you get lots of it!

Tuesday Mar 20, 2007 #

Running intervals 40:00 [5] 6.7 km (5:58 / km)
shoes: Lightweight trainers

Another Ian special at track tonight, Started off with 20 * 110m Harolds, going every 30 seconds. Each rep was taking about 22 secs so 8 sec turnaround.

After a short recovery we did 6 * 500m off about 90 secs recovery between each one. I really suffered on these, maybe because I ran the Harolds too fast (1:30, 1:30, 1:31, 1:33, 1:35, 1:34).

Then it was 5 * 300m, off the recovery it took your partner to do the same rep (0:53, 0:54, 0:53, 0:54, 0:53).

That was a tough session, hamstrings feel tight now.

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

Run from work to track, a few extra laps to warm up and then the run home with Oli. It was chuffing freezing tonight, took me ages to warm up on the way home.

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