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Training Log Archive: MikeS

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  Running23 18:14:25 133.91(8:10) 215.5(5:05) 900
  Orienteering6 6:12:00 33.12(11:14) 53.3(6:59) 1455
  Road biking4 5:47:00
  Total27 30:13:25 167.02 268.8 2355

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Friday Aug 31, 2007 #

Road biking 35:00 [2]
shoes: Cycling shoes

Same ride as last Friday. Pretty windy today.

Thursday Aug 30, 2007 #

Running 1:14:00 [3] 15.0 km (4:56 / km)
shoes: Road shoes

Run to the club hut, and then up Loxley Valley to Damflask behind Jason which was supposed to be easy but felt pretty hard to me. Then me, Oli and Rob climbed out of the valley, dropped down again and up Spoon Lane (runs parallel to Spout Lane but is off road). Through Stannington to Rivelin and home. Legs stiff after yesterday.

Wednesday Aug 29, 2007 #

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Road shoes

Run to and from Woodbourne Road track from work.

Running (Technique drills) 30:00 [4] 4.0 km (7:30 / km)
shoes: Road shoes

First session of the drills Jubby suggested to work on running style. Persuaded Oli to come along too so that we could look silly together. Started off with dynamic stretching (Jubby - need more info on that knee swirls one - don't think we did it right), then technique drills, then finished with speedwork 10 * 150m off 150m jog back recovery.

It was tough, and made the muscles work. The speedwork was tiring, not sure my technique was right but was concentrating on the knee lift and keeping my hips forward.

Tuesday Aug 28, 2007 #

Running 1:10:00 [3] 13.0 km (5:23 / km)
shoes: Road shoes

Parks, Crimicar Lane, golf course, top of Rivelin with Rich.

Monday Aug 27, 2007 #

Road biking 3:10:00 [2]
shoes: Cycling shoes

I have wanted to do a long ride for a while, and today was a good opportunity with nothing else on and the sun shining. A57 to Ladybower, Bamford, Hathersage, Grindleford, Calver, Hassop, Pilsey, Chatsworth, Beeley, Beeley Moor, Owler Bar, Fox House, Hunters Bar. Just over 80km. Back pretty stiff at the end, but enjoyed it.
C • Nice weather 7

Sunday Aug 26, 2007 #

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics trail shoes

Nice easy run down Rivelin with Oli & Rich.

Saturday Aug 25, 2007 #

Running long 1:57:00 [3] 20.5 km (5:42 / km) +700m 4:53 / km
shoes: Asics trail shoes

Long run with Rich, Oli and Neil. Parked at Heatherdene and went Win Hill, Lose Hill, Edale YH, Jaggers Clough, Win Hill. Oli and Neil kept the pace high, especially on the hills, where I really really struggled.

Friday Aug 24, 2007 #

Road biking 40:00 [2]
(rest day) shoes: Cycling shoes

Was going to do nothing, but the weather was so nice I had to go out. Just an easy ride along Rivelin Valley Road and back up the A57 to Broomhill. I think my bike computer went a bit haywire as it said my max speed was 199.5 km/h. Pretty sure I wasn't going that fast.

Thursday Aug 23, 2007 #

Running 1:30:00 [3] 18.0 km (5:00 / km)
shoes: Road shoes

Went to Hallamshire with (kind of) the intention of doing intervals, but nobody else was down from our group so went out with John Cox's group. A new route for me out into Wharncliffe and back through Beeley. Pace got cranked up once John dropped out with a twisted ankle, but felt good to push a little bit. Not sure the rest of the group thought so!
C • 18 miles, 90 mins 2

Wednesday Aug 22, 2007 #

Running 1:09:00 [3] 12.0 km (5:45 / km)
shoes: Asics trail shoes

Made the most of the sunshine and drove out to the Peaks. Parked at Surprise View, dropped down to Grindleford Station, climbed up through Longhaw, across White Edge and to the Blacka trig. Then back through Longshaw. Lovely evening.

Tuesday Aug 21, 2007 #

Running 49:00 [3] 10.0 km (4:54 / km)
shoes: Asics trail shoes

Nice run with OIi and Rob. Out via Rob and Clare's new house (congratulations guys!) and then up Loxley Valley. The best I've felt running for a while, and nothing really hurt.

Monday Aug 20, 2007 #

Running race 25:25 [5] 6.0 km (4:14 / km) +200m 3:38 / km
shoes: Innov8s

Trunce 8. 3rd place and a PB, so I have a 13 point lead going into the final race in three weeks time. I felt much fresher today than I did last time (the wonders of running for 25 minutes over the previous 2 days compared to 6 hours) and felt strong. The course was still pretty wet, the lovely summer weather hasn't helped to dry it out.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Innov8s

Sunday Aug 19, 2007 #

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Road shoes

On treadmill in gym at hotel. Just had time for something quick before the wedding, and it was pissing it down outside.

Saturday Aug 18, 2007 #

Note
(rest day)

Feeling pretty fragile after Pete's stag do last night, and also out and about in London all day so didn't get a chance to do anything.

Friday Aug 17, 2007 #

Running long 1:34:00 [3] 19.0 km (4:57 / km)
ahr:132 max:148 shoes: Road shoes

Run with Neil to his work, and then carried on through Bents Green, Ringinglow, Lodge Moor, Crosspool, Crookes and home. It wouldn't be a run in Sheffield without the obligatory rain shower, and that happened while I was in Ringinglow.

This felt harder work than it should have been, and legs started to stiffen towards the end.
C • wish 1
C • Advice 4

Thursday Aug 16, 2007 #

Running 1:08:00 [3] 16.0 km (4:15 / km)
shoes: Asics trail shoes

Usual Stannington loop. They have resurfaced the Coppice track with some kind of stony rubble stuff, and not done a very good job of it. The challenge is no longer picking the best route up, it's trying not to break your ankles on the bits of rock.

Everyone seems to be off doing long distance challenges. Oli started running the Pennine Way today, Chappers is doing the Bob Graham round at the weekend and my Mum has just finished walking over 100 miles in 4 days. I feel like I should be doing something hardcore, but instead I'm going to London to party.

Wednesday Aug 15, 2007 #

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics trail shoes

Run at lunch. Along the 5 Weirs Walk until I got to a bit that was still shut after the floods, then out through Attercliffe and back via Don Valley. Wet.

Tuesday Aug 14, 2007 #

Running 56:00 [3] 11.0 km (5:05 / km)
shoes: Road shoes

Run home from work through town, Eccy Road, parks to Hangingwater, Lodge Moor, Crookes. Nice and damp this evening. A few little aches and pains but nothing too bad.
C • TRACK 2

Monday Aug 13, 2007 #

Road biking 1:22:00 [3]
shoes: Cycling shoes

Nice evening, so got out on the bike. Lodge Moor, Ringinglow, Burbage Bridge, Surprise View, Hunters Bar, home. The climb through Crookes at the beginning was tough but got into it after that. The descent from Fox House to Hunters Bar was even better today because the wind was behind.

Sunday Aug 12, 2007 #

Note
(rest day)

Tired and sore after last weeks races.

Saturday Aug 11, 2007 #

Orienteering race 1:03:00 [4] 10.0 km (6:18 / km) +260m 5:35 / km
shoes: O shoes

Day 6. Seeded start. I was heartened by my run yesterday, so started off hard and caught my 3 minute man at number 6. We were together for a few controls before I started to pull away on the way to 18. Ran cleanly to the end, biggest mistake was 45 secs on number 13.

Finished 11th on the day, and 13th overall for the week, but a bit off the top 10, which was mostly from all the time I lost on day 3.

Anyway, in the words of Gordon Ramsay: Orienteering season....done.

It's been a good one, and I've exceeded my expectations. Got a few things to work on for next season and hopefully I can keep on improving.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: O shoes

Friday Aug 10, 2007 #

Orienteering race 35:00 [4] 5.1 km (6:52 / km) +110m 6:12 / km
shoes: O shoes

Day 5. Middle race. Finally had a good run and got it together. Only made a couple of small wobbles, nothing over 15 secs, and other people seemed to be making bigger misses. Finished 4th, 40 secs down on Duncan who won the day.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: O shoes

Thursday Aug 9, 2007 #

Orienteering race 1:04:00 [4] 9.6 km (6:40 / km) +100m 6:20 / km
shoes: O shoes

Day 4. Chasing start. Started well, caught James Tullie by 1 minute early and got caught by the guy starting 10 secs behind me. We ran well together until the butterfly where I had the different gaffle. Lost 2 mins on a control in the green, but then caught James up again on the long leg to 19. We were then scrappy to the end, losing a couple more minutes. Stomach felt bad over the last few kms.

Started 14th, finished 14th, but lost a bit of time to the people behind me. Position wise in the 20s again, but at least today I was a bit closer to the leaders.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics trail shoes

Wednesday Aug 8, 2007 #

Running 30:00 [3] 6.0 km (5:00 / km)
(rest day) shoes: Asics trail shoes

Run round Aviemore with Dave. Legs tired after yesterday.

Tuesday Aug 7, 2007 #

Orienteering race 1:43:00 [4] 14.0 km (7:21 / km) +390m 6:27 / km
shoes: O shoes

Day 2. Classic race. I'm still at a bit of a loss as to what happened today. Was so so so far off the pace. Lost a few minutes through mistakes, but that still doesn't explain how far down I was.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: O shoes

Monday Aug 6, 2007 #

Orienteering race 40:00 [4] 5.0 km (8:00 / km) +180m 6:47 / km
shoes: O shoes

Day 2. Middle race. Had my early start and was pretty poor. No urgency, lots of mistakes and never got into it. Miles down again, and somewhere in the 20s position wise. Disappointing.

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

Sunday Aug 5, 2007 #

Event: Scottish 6-Days
 

Orienteering race 1:07:00 [4] 9.6 km (6:59 / km) +415m 5:44 / km
shoes: O shoes

Day 1. Late start today, and it was raining. Felt a bit rusty at the start and by the time I reached number 6 I was knackered, but it was downhill from there to the finish so I was OK. Few little misses but nothing major, 12th, but miles behind Oli.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: O shoes

Saturday Aug 4, 2007 #

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

Jog round Aviemore with Dave. Found some bits that I didn't know existed.

Thursday Aug 2, 2007 #

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Asics trail shoes

Just a potter round Rivelin. Legs not feeling great, but a bit better by the end. Hopefully this run will have eased them off a bit.

Wednesday Aug 1, 2007 #

Note
(rest day)

Legs needed it.

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