Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 7 days ending Apr 7, 2008:

activity	#	time	miles		km		+m
Running	7	6:00:00	36.35	(9:54)	58.5	(6:09)
Orienteering	3	1:28:10	11.5	(7:40)	18.5	(4:46)	230
Strength & conditioning	1	40:00
Total	7	8:08:10	47.85		77.0		230

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Monday Apr 7, 2008 #

Running 33:00 [3] 6.5 km (5:05 / km)
shoes: Asics Gel 1120 (1)

Lunchtime run, which included miles 9 to 12.5 of the Sheffield half route. It seemed nice and flat, but I'm sure it will feel a lot hillier on race day.

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

Usual session. Upper body tired from the weekend.

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: Asics Gel 1120 (1)

Home from the gym.

Sunday Apr 6, 2008 #

Event: British Sprint Championships

Orienteering race 13:38 [5] 2.9 km (4:42 / km)
shoes: O shoes

British Sprints qualifier. Got drawn in the 'Heat of Death' with Oli, Craney, Rob, Duncan Archer and a couple of good M18s and 20s. Duncan dropping out through illness eased the pressure a little and I qualified 4th out of the heat. Was worried about the bit in the forest, and let that affect me a bit as I was hesitant. But job done.

Orienteering race 14:22 [5] 3.1 km (4:38 / km)
shoes: Asics Hyper XC

British Sprints Final. 6th. Felt like I was running much better than in the qualifier. Didn't quite get the best route to 7 and lost a few seconds, plus lost another 10 seconds on 12 when I didn't use my compass. Maybe 20 seconds in total. Gained a bit of time by getting the automatic door to open for me though! Again, really pleased with that result. Just 1 sec behind Nick B in 5th, but at the front of a pack of about 8 runners separated by 20 seconds. And SYO men took 6 of the top 7 places.

Running warm up/down 50:00 [2] 6.0 km (8:20 / km)
shoes: Asics Hyper XC

Warming up and down for both races.

Saturday Apr 5, 2008 #

Event: British Elite Middle Distance

Orienteering race 38:10 [4] 6.5 km (5:52 / km) +230m 4:59 / km
shoes: O shoes

British Middle Champs. 4th. It just all seemed to work today. After the JK, I really wanted to navigate cleanly and let the running take care of itself. Made sure I was in control all the time, and tried to be aggressive through the terrain. Only one mistake of note, where I drifted left from my bearing on 20 and lost about 20 secs. Got a little bit lucky on 22 when I took it straight. Just ahead of Neil in 5th, but a couple of mins down on Scott and three down on Oli and Craney. Very happy with that.

Running 40:00 [2] 5.0 km (8:00 / km)
shoes: O shoes

Warm up, short warm down and then collecting controls (part of the accommodation deal for Chez Guillaume).

Men's Open (Course A) - Splits

Friday Apr 4, 2008 #

Running 20:00 [2] 3.5 km (5:43 / km)
(rest day) shoes: Asics Gel 1120 (1)

Easy, uneventful and nil point run home from work. Did bump into Tom Bailey in Tesco afterwards though.

Thursday Apr 3, 2008 #

Orienteering 22:00 [4] 6.0 km (3:40 / km)
shoes: Asics Gel 1120 (1)

3 sprint loops, first one in town, second one round Goodwin and Western Park and the third one in Ponderosa and surrounding streets. Loads of us out, and good training for the weekend.

Running 33:00 [3] 6.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

From home down to Information Commons, between loops and home afterwards. Two points for Alex Rothman looking very smart in Western Park. Four points now, but still trailing Craney and Neil. It appears Gavin Williams is trying to play the same game as us.

C • and he's doing rather well... 1

Note

Went for a massage at the Winskills tonight and who should I see? Only Andrew Middleditch. Unfortunately I wasn't running so no points.

Wednesday Apr 2, 2008 #

Running 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics Gel 1120 (1)

Run home from work via Matt and Grace's flat. It's very nice.

Running 1:13:00 [3] 11.0 km (6:38 / km)
shoes: Asics Gel Torana

Met Rob at the Information Commons, ran back to his house and then a loop of Rivelin. Did a bit of Hopwas map geeking. Saw Tim Tett walking through Crookesmoor carrying a picture. Reckon that's worth two points.

1 point for a Sheffield based orienteer
2 points for a Sheffield based athlete
5 points for a non-Sheffield based orienteer or athlete
Double points if they're not running.
10 points for James Hargreaves or James Furness - double points if they're running
And if you see them both on the same run you can multiply the points together
It must be a random meeting and you've got to be running yourself

C • why do you get more points 11

Tuesday Apr 1, 2008 #

Running intervals (Track) 26:00 [5] 4.0 km (6:30 / km)
shoes: Lightweight trainers

Track session. 8 * 500m off 2 minutes recovery, so running quite hard (well it felt that way anyway). Ran them all between 88 and 89 seconds. Rob put the after burners on and was a good distance ahead. Nice and windy again tonight, it got harder when my windbreak (Craney) dropped out after 4 reps.

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to track, few extra laps and then run home with Rob and Jenn. This meant I had some company up the last hill.

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