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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 7 days ending Dec 8, 2007:

activity # timemileskm+m
  Running7 8:03:18 60.27(8:01) 97.0(4:59)
  Circuits1 50:00
  Orienteering1 43:39 4.97(8:47) 8.0(5:27)
  Strength & conditioning1 40:00
  Total7 10:16:57 65.24 105.0

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Saturday Dec 8, 2007 #

Orienteering race (Prologue) 23:17 [4] 4.0 km (5:49 / km)
shoes: O shoes

A very cold and wet ShUOC chasing sprint prologue, on a quality new map by Oli. Started well but then got off line and missed 5. Punched at the same time as Joe Mercer and thought he had caught me 2 minutes (I had actually caught him 2 minutes) and then ran off in the wrong direction to 6. Lost about 75 secs on those two controls, but then ran the rest of the race well to finish 4th.

Orienteering race (Chase) 20:22 [4] 4.0 km (5:06 / km)
shoes: O shoes

An even colder and wetter ShUOC chasing sprint chase. Started 4th, 1 minute down on Marcus, 45 secs down on Nick B and 30 seconds down on Neil. 10 secs ahead of Andy P and Al. Think I took the wrong route on the long leg to 2 and ended up behind Andy P and AL so ran really hard to catch them up. Al and I then pulled away from Andy P, and I made my move at the penultimate control and beat Al in to finish where I had started - 4th. Well done to Marcus taking the victory from Neil and then Nick.

A big thanks to ShUOC for a great event despite some of the worst weather in Sheffield for a long time.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: O shoes

Running to and from the prologue start / finish and some other bits and pieces.

Friday Dec 7, 2007 #

Running (Technique drills) 40:00 intensity: (30:00 @2) + (10:00 @4) 8.0 km (5:00 / km)
shoes: Road shoes

Some running drills at the track, plus run there and back from work. It's a bit windy today. Just had a look at the weather for the weekend and it looks totally pants.

Thursday Dec 6, 2007 #

Strength & conditioning 40:00 [3]
shoes: Road shoes

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Road shoes

Just went out for a run on the roads to ease my legs out after yesterday. Feeling a little tired, but better by the end.

Wednesday Dec 5, 2007 #

Running long 2:21:00 [3] 28.0 km (5:02 / km)
shoes: Asics Gel Torana

Hmmm, misjudged slightly how long this was going to take. Ran home from work, then down to Hunters Bar, up the parks, Burbage mines, round Lady Cannings, Limb Valley, over to the old fire station, back to the parks, Crimicar Lane, across the golf course and back along the top of Rivelin. Route here.

Had a bad patch coming down Limb Valley but ate a couple of jelly babies and they got me to the top of Crimicar Lane. Legs were getting achey on the last bit. Feel a bit tired now.

Tuesday Dec 4, 2007 #

Running intervals 35:00 [5] 6.0 km (5:50 / km)
shoes: Lightweight trainers

Shorter intervals at track tonight. 3 sets of 500m, 400m, 300m, 200m. 40 secs between reps and two minutes between sets. Then 10 minutes of race and chase with Oli & Al. Worked out at about 80 seconds on / 40 seconds off. Tough one.

Running warm up/down 55:00 [3] 10.0 km (5:30 / km)
shoes: Road shoes

Run from work to track, a few extra laps warm up and drills then run home with Oli and Al.

Monday Dec 3, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Road shoes

Monday lunch recovery run. On the treadmill in the gym because it was raining outside.

Circuits 50:00 [3]
shoes: Road shoes

ShUOC circuits. 40 minutes of 45/15 with the most annoying CD player in the world ever. I think Rach should refuse to pay for the room hire until the staff get off their arses and make sure all the equipment is there and that it is in working order.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Road shoes

Work to circuits and then home via the top of Crookes with Tett.

Sunday Dec 2, 2007 #

Running race (10km road race) 34:18 [5] 10.0 km (3:26 / km)
shoes: Road shoes

Percy Pud. Cold and wet this morning, but not too windy so decent conditions. My watch says that I equalled my pb, which I'm happy about, but I'm even more happy about being 50 seconds faster than last year. 5km splits of 17:11 and 17:07. Other orienteers ran well, with Rob and Oli both getting new pbs.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Road shoes

To and from home to race, via Rob and Clares.

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