Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 7 days ending May 19, 2008:

activity	#	time	miles		km		+m
Running	6	3:48:57	26.1	(8:46)	42.0	(5:27)
Orienteering	3	2:24:34	13.36	(10:49)	21.5	(6:43)	485
Strength & conditioning	1	40:00
Total	6	6:53:31	39.46		63.5		485

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Monday May 19, 2008 #

Note
(rest day)

Starting the week as I mean to go on.

C • good work 1

C • Day off 3

Sunday May 18, 2008 #

Orienteering race 57:03 [4] 7.0 km (8:09 / km) +200m 7:08 / km
shoes: VJ Integrator (8.5)

Harvester Relay leg 4. I knew by the time I went out we were likely to be leading by about 25 minutes, and I'd heard from earlier runners that it was tricky with lots of vegetation so went out and played it safe and took it steady. I think this was my first night orienteering for a couple of years, and it was a few controls before I started to get used to it again. Then I got a bit cocky, took a risky route and blew 5 minutes on a pit with lots of (unmapped?) vegetation around it. No other major mistakes on the rest, but a few wobbles. Should have been easily under 50.

Comfortable victory for the 'SYO Invincibles', and a nice hat to show for it.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Integrator (8.5)

A short warm up before, and then the run back to my tent to go back to bed after.

Note

Enjoyed racing again this weekend, but something just doesn't feel right with my running. Perhaps the half marathon took more out of me than I thought and I haven't given myself time to recover since. Going to take it nice and easy this week, and hopefully feel better for the Scottish Champs next weekend.

Does anybody want an entry for the Askern 10km on Wednesday night?

C • 10k 4

Saturday May 17, 2008 #

Event: Harvester Trophy Weekend

Event: JOK Chasing Sprint

Orienteering race 23:16 [4] 4.5 km (5:10 / km) +170m 4:21 / km
shoes: VJ Integrator (8.5)

JOK Sprint prologue. A good run technical wise, no mistakes of note and good compass work all the way round. Running felt laboured and lacked sharpness so pleased with 4th, 30 secs behind Rob and 50 secs up on the next pack.

Orienteering race 23:45 [4] 4.0 km (5:56 / km) +115m 5:11 / km
shoes: VJ Integrator (8.5)

JOK Sprint chase. The complete opposite of the prologue, stopped doing all the things that had given me a good run then. Missed number 2 too high when I got distracted by Rob, so Nick B, Shep, Ant and Nixon caught me. Cue pack 'I thought you were navigating' to numbers 4 and 6, where we were probably fortunate nobody else caught us. Got better after that, Nick and Shep were too strong for me but I managed to keep ahead of Ant and Nixon. Dropped two places to 6th. Heart rate was very high in the chase, much higher than normal.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: VJ Integrator (8.5)

Lots of warming up, warming down and running about between races.

Friday May 16, 2008 #

Running 22:00 [3] 4.0 km (5:30 / km)
(rest day) shoes: Asics Gel 1120 (1)

Run home from work. Feeling a bit unmotivated at the moment. Hopefully a bit of orienteering racing this weekend will re-invigorate me.

Thursday May 15, 2008 #

Strength & conditioning 40:00 [3]

Running intervals 25:00 [5] 5.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Hallamshire session in the field where the Percy Pud starts. 8 * loop round the field (~57 secs with similar recovery) then shuttle runs with circuits exercises half way through every other rep. Great evening, and a great location to train.

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Run from home the club hut, then out to session. Run back home down Loxley Valley with Oli.

Wednesday May 14, 2008 #

Orienteering 40:30 [3] 6.0 km (6:45 / km)
shoes: VJ Integrator (8.5)

Nice cruise round the Spring Cup race at Eccy Woods. Pete had planned an interesting course with lots of new control features. A little scrappy on a couple of legs, but mostly nice and smooth.

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: VJ Integrator (8.5)

Warm up, then warm down with Rob (while he was warming up).

Tuesday May 13, 2008 #

Running race (3km TT) 9:57 [5] 3.0 km (3:19 / km)
shoes: Asics Gel 1120 (1)

Went to the track at lunch to have a go at a 3k. Felt pretty slow, but at least I've finally got a benchmark time to aim at.

C • I wondered why you weren't there... 16

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

To and from the track.

Running 22:00 [3] 4.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

Run home from work.

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