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Training Log Archive: MikeS

In the 7 days ending Mar 30, 2007:

activity	#	time	miles		km		+m
Running	7	6:50:00	50.55	(8:07)	81.35	(5:02)	180
Orienteering	3	2:12:00	15.66	(8:26)	25.2	(5:14)	270	15 /	16c	93%
Weights	2	1:25:00
Total	7	10:27:00	66.21		106.55		450	15 /	16c	93%

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Friday Mar 30, 2007 #

Orienteering 27:00 [4] *** 4.2 km (6:26 / km) +270m 4:52 / km
spiked:15/16c shoes: Innov8s

Was going to go out cycling, but the weather wasn't very good so went and ran the course Craney planned on his Rivelin East map. Enjoyed it, but legs tired and looking forward to an easy day tomorrow.

C • Rivelin East 9

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Innov8s

Run to and from start / finish of orienteering.

Thursday Mar 29, 2007 #

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Road shoes

Run from home to the club hut, warm up run to Hillsbro park and then the run home afterwards.

Running intervals 40:00 [5] 6.0 km (6:40 / km)
shoes: Road shoes

An Ian special in Hillsbro park. 5 efforts of between 2 and 3 minutes, with a 2 minute jog in between. Then a kind of five point star burst relay, where each point was between a 1 and 2 minute rep. Ended up being quite a long session. Felt better at the end than the beginning.

Wednesday Mar 28, 2007 #

Weights 40:00 [3]
shoes: Road shoes

Just upper body and a bit of stretching today.

Running 1:12:00 [3] 14.0 km (5:09 / km)
shoes: Asics trail shoes

Just went out for a nice cruise up onto Stannington then up onto the top of Rivelin and back the normal way. Legs felt heavy at the start but eased off nicely during the run.

Another lovely evening, or as Neil 'hip hop gangsta' Northrop would put it, it was 'sweet as gold snazzy dogs'.

And when a dog comes sprinting towards you and the owner shouts 'don't worry she's friendly', it doesn't fill you with confidence.

C • Don't be so 1

Tuesday Mar 27, 2007 #

Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Road shoes

Morning run to loosen up after last night. Didn't get a chance to warm down after the race as had to rush off to an SYO committee meeting.

Running intervals 27:00 [5] 6.55 km (4:07 / km)
shoes: Lightweight trainers

Track session. 1900m, 950m, 1400m, 900m, 1400m. Properly tough session. Rests between reps were also short (90 secs after the 1900m and 60 secs after the rest). Felt the pain tonight.

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

Run from work to track, a couple of extra laps of the track to warm up and chat to Jason about world XC, then the run home with Oli and Jenny.

Monday Mar 26, 2007 #

Weights 45:00 [3]
shoes: Road shoes

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

C • V-dot 4

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...

C • That's crap 6

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.

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