Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 7 days ending Jan 13, 2008:

activity

time

miles

Running

6:44:00

49.09

(8:14)

79.0

(5:07)

Orienteering

2:31:20

14.42

(10:30)

23.2

(6:31)

260

Strength & conditioning

1:20:00

Circuits

50:00

Total

11:25:20

63.5

102.2

260

2:07

0:00

» now

Sunday Jan 13, 2008 #

Orienteering race 55:20 [4] 9.2 km (6:01 / km) +260m 5:16 / km
shoes: O shoes

CSC round 1 at Hamsterley. It was a bit of a drive to get there, but the area and courses were better than I thought they would be. I was pleased with my run, one 30 sec miss and a couple of smaller hesitations but overall quite clean and quite smooth. Came 2nd, but got whipped by OJ who stormed round in just over 50 minutes. Neil was 3rd, but was handicapped slightly by going to 7 on the way to 3 which lost him about 3 minutes!

Good packing from the boys on the Brown course, 1st, 2nd, 3rd and 6th to 12th!

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: O shoes

Run to start and back from finish.

Brown - Splits

Saturday Jan 12, 2008 #

Running 56:00 [3] 11.0 km (5:05 / km)
shoes: Asics Gel 1120 (1)

Run from home to Greno with Rob and Neil and then to start of orienteering. Went via a small block of woods above Beeley that could be mapped as an extension to the existing Beeley map.

C • Oli's 2

Orienteering 26:00 4.0 km (6:30 / km)
shoes: O shoes

SYO social team score event. Teams of three, 27 controls to get between you. They split up quite nicely and me, Neil, Rob and Andy P all did the same loop, apart from at the end. Andy P set the initial pace and then it wound up as we went on. Good fun.

Orienteering 23:00 [3] 3.0 km (7:40 / km)
shoes: O shoes

Collecting some controls in and running back to the pub for the social.

Note

Had a really good SYO social, with some awards for the 2007 orienteering year and food. Lots of people turned out as well.

Friday Jan 11, 2008 #

Running 30:00 6.0 km (5:00 / km)
(rest day) shoes: Asics Gel 1120 (1)

Run home from work, including 5 * 12 secs up Blake Street.

Thursday Jan 10, 2008 #

Strength & conditioning 40:00 [3]
shoes: Asics Gel 1120 (1)

Running intervals 27:00 [5] 6.0 km (4:30 / km)
shoes: Asics Gel 1120 (1)

Bachelors hills. 5 * bottom straight and first half of hill (~50 secs), 1 * full hill (~2 mins) and 5 * steep top part of hill (~55 secs). It was a toughie, struggled most on the long one.

Running 51:00 [3] 10.0 km (5:06 / km)
shoes: Asics Gel 1120 (1)

Home to club hut and then out to Bachelors. Back to club hut with Rob (and Scott for a bit) via Beeley and then home from there.

Wednesday Jan 9, 2008 #

Running 34:00 [2] 6.0 km (5:40 / km)
shoes: Asics Gel 1120 (1)

Run home from work.

Orienteering 47:00 [3] 7.0 km (6:43 / km)
shoes: O shoes

Technique training in Eccy Woods. Three loops, first two I ran on my own and tried to navigate smoothly and flow nicely through the controls. The third loop I ran with Rob and we did alternate legs map memory. Got time to appreciate the new map as well!

C • Mistake... 5

Running 46:00 [3] 9.0 km (5:07 / km)
shoes: O shoes

Out of Eccy Woods, up Limb Valley, back down the hill and a final loop in the woods.

Tuesday Jan 8, 2008 #

Strength & conditioning 40:00 [3]
shoes: Asics Gel 1120 (1)

Lunchtime session. Bit of an experiment to see if it was feasible to do this and a track session on the same day. I don't think it is.

Running intervals 30:00 [5] 5.5 km (5:27 / km)
shoes: Lightweight trainers

Track. 5 * 1000m off about a minute, and then 5 minutes of shuttles across the track. Struggled tonight, legs were tired and it was very windy down the back straight. 3:14 (1:00) 3:10 (0:58) 3:16 (0:58) 3:18 (0:51) 3:18.

Running warm up/down 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

To track from work, a few laps extra warm up and drills. Run home with Oli and Rob. I struggled back with a full racsac and they gave theirs to their wives.

Monday Jan 7, 2008 #

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Monday lunch recovery run. Windy, but managed to avoid the rain showers.

Circuits 50:00 [3]
shoes: Asics Gel 1120 (1)

ShUOC circuits, but not many students. 40 mins of 45/15 plus warm up and warm down. Felt like I sweated my own body weight tonight. Nice.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to circuits and circuits home. Saw a family of foxes running around Ruskin Park.

Note

Today is my one year anniversary of joining attackpoint. The last year has gone so quickly!

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