Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jan 31, 2008:

activity	#	time	miles		km		+m
Running	29	33:06:00	245.07	(8:06)	394.4	(5:02)	800
Orienteering	5	5:09:25	28.52	(10:51)	45.9	(6:44)	650
Strength & conditioning	6	4:05:00
Circuits	4	3:15:00
Total	31	45:35:25	273.59		440.3		1450

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Thursday Jan 31, 2008 #

Strength & conditioning 45:00 [3]
(rest day) shoes: Asics Gel 1120 (1)

The usual. Didn't want to go outside in the wind and rain.

Wednesday Jan 30, 2008 #

Running (Technique drills) 45:00 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

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

Run home from work via Eccy Road, Hangingwater, Fulwood Road, Broomhill.

Tuesday Jan 29, 2008 #

Running intervals 30:00 [5] 7.0 km (4:17 / km)
shoes: Lightweight trainers

30 minute relay in pairs. I was with Al and we did 6*300m, 5*400m and 7*200m. Recovery for the 300s was jogging back 100m, 400s got to rest for the time it took your partner, and 200s was jog across the middle of the track.

Felt a bit heavy legged on the 300s at the start but felt stronger as the session went on and enjoyed the 200s at the end.

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Lightweight trainers

Was at a meeting in Rotherham this afternoon learning how to be a mentor, so went straight to track and did a few laps to warm up. Then the run home with Rob, Scott, Danger, Camel and Al.

Monday Jan 28, 2008 #

Running 36:00 [3] 7.0 km (5:09 / km)
shoes: Asics Gel 1120 (1)

Lunch recovery run. Needed it today, legs were very heavy and stiff to start with, and the hill round Don Valley bowl felt like a mountain. But easing off a bit by the end. I have also just noticed how scratched my arms are after yesterday.

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

40 minutes of 40/20 plus warm up and warm down.

C • it was 45-15! or were you s... 4

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

Work back home, home to circuits, circuits home. Still tired from weekend.

Sunday Jan 27, 2008 #

Orienteering race 1:12:05 [4] 10.4 km (6:56 / km) +390m 5:50 / km
shoes: O shoes

SYO regional event on Neil's new map of Tankersley. Fantastic map, and a much better and more technical area than I had thought it would be. I didn't give it enough respect and as a result blew a lot of time (about 8 minutes) in the circle. Ran OK at the start, but from about two thirds of the way round I could feel yesterday in my legs. Really enjoyed it though, and that's the main thing. Bring on Portugal!

Orienteering 50:00 [3] 7.0 km (7:09 / km)
shoes: O shoes

Quick warm up, and then collecting controls with Oli and Neil. Completely beat and spaced out by the time we finished, but a trip to Tesco for fizzy pop and donuts seems to have helped.

Saturday Jan 26, 2008 #

Running race (Cross country) 43:22 [5] 12.0 km (3:37 / km)
shoes: Asics Hyper XC

Northern cross country champs at Roundhay Park in Leeds. After all the ran I was expecting a tough muddy course, but the ground was firm underfoot all the way round. Three laps of a tough undulating course with 'Hill 60' on each. Finished 111th, would have like top 100 (needed to have been 20 secs faster) but still a good improvement on last year. Bring on the Nationals!

Running 50:00 [3] 8.0 km (6:15 / km)
shoes: Asics Hyper XC

Lap to warm up, lap to warm down and other bits and pieces.

Friday Jan 25, 2008 #

Running 20:00 [2] 4.0 km (5:00 / km)
(rest day) shoes: Asics Gel 1120 (1)

Run home from work.

Thursday Jan 24, 2008 #

Running (Technique drills) 45:00 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

And as an added bonus the sun was shining.

C • Training intensity 10

Wednesday Jan 23, 2008 #

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

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Run home from gym. Legs tired after last night.

Tuesday Jan 22, 2008 #

Running intervals 45:00 [5] 10.0 km (4:30 / km)
shoes: Lightweight trainers

Track session. 2 sets of 6 mins, 5 mins, 4 mins with 2 mins between runs and 3 mins between sets. We ran them both on and off the track which made it feel less painful.

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

Home to track and then back. Feeling pretty spacey by the time I got home.

Monday Jan 21, 2008 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
(rest day) shoes: Asics Gel 1120 (1)

Run from home to circuits and back again.

Circuits 45:00 [3]
(rest day) shoes: Asics Gel 1120 (1)

40 minutes of 45/15. There was something different about Oli tonight, but I couldn't quite put my finger on what it was.

C • Oli 2

Sunday Jan 20, 2008 #

Running long 2:06:00 [3] 22.0 km (5:44 / km)
shoes: Asics Gel Torana

Long run with my brother, and Luke, Scott and Jason from Hallamshire. Started at Damflask and went to lots of places I had never been before. Route here.

Luke was running in road shoes and it was funny watching him slip his way down the hills. It was extremely wet and muddy.

Saturday Jan 19, 2008 #

Orienteering (Map memory) 36:00 [3] 5.3 km (6:48 / km)
shoes: O shoes

SYO informal Saturday morning event at BEccy Woods. Don't in any way confuse it for Eccy Woods. According to YHOA, if SYO were to hold a low-key, informal, Saturday morning event at Eccy woods to encourage newcomers and families to try the sport, then they wouldn't be able to hold a badge event there 11 months later.

Did some more map memory, just one leg at a time. Had a good success rate, apart from the last control where I hadn't got a proper picture of the circle.

C • If I'd known 2

Running 1:23:00 [3] 18.0 km (4:37 / km)
shoes: Asics Gel 1120 (1)

To and from Eccy Woods. Via town on the way home.

Friday Jan 18, 2008 #

Running (Technique drills) 45:00 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Didn't let the rain put me off. Could really feel it working my hip flexors.

Running 1:02:00 [3] 12.0 km (5:10 / km)

Circuitous run home from work - through town, Eccy Road, parks, Hangingwater. Fulwood Road, Broomhill and Crookes. Finished off with 5 * 12 secs up Blake Street.

Thursday Jan 17, 2008 #

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

Increased the reps on the power clean.

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

Hallamshire. Uphill interval up Loxley Road from Malin Bridge to the cemetary. According to Rob, it was 1.04 miles and it took 6.19. Then Tricketts. 2 full sets of short, medium, long and extra long and then a long and extra long to finish. Legs burning at the end.

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Home to club hut, out to the session and then back home.

Note

I've just ordered a Nintendo Wii :-)

Wednesday Jan 16, 2008 #

Running long 2:00:00 [3] 24.0 km (5:00 / km)
shoes: Asics Gel Torana

Long run with Rob and (for part of it Oli). Home from work where I met Rob, Oli's house, Rob's house, up to Loxley common, golf course, down into Loxley Valley, through the fisheries and up to Storrs, Spoon Lane, Stannington (where Oli left us), along to ridge and down to Rivelin, Coppice track, stables, home. Legs a little tired from last night, but not too bad. And the rain held off too.

Tuesday Jan 15, 2008 #

Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Lightweight trainers

Track. 4 * 1500m starting every 5.45. This is the lowest the recovery has ever been, and by the time I had jogged to the start of the next rep it was time to go again. I'd been dreading it all day, but in the end I felt like I ran well and did the reps in 4.50, 4.53, 4.56 and 4.53.

Running warm up/down 55:00 [2] 10.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

Work to track, a few more laps, drills and strides and then run home with Rob and Oli. Saw a Delorean (of Back to the Future fame) on the run home.

Monday Jan 14, 2008 #

Running 36:00 [2] 7.0 km (5:09 / km)
shoes: Asics Gel 1120 (1)

The usual. I'm just a creature of habit.

Circuits 50:00 [3]

ShUOC circuits. Rach was away ski-ing, and nobody had the exercise cards so we had to try and remember what we did. It was easier to remember the painful exercises so we did most of those in the first few sets and got them out of the way.

C • oops sorry! hoped it worked... 2

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

Work to circuits, circuits home and then 5 * 12 secs up Blake Street.

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!

Sunday Jan 6, 2008 #

Running long 1:56:00 [3] 21.0 km (5:31 / km) +800m 4:38 / km
shoes: Asics Gel Torana

With Oli, Al and Rob. Parked at Heatherdene, up Win Hill (I really love when we start runs by going straight up Win Hill), along the ridge, Hagg Farm, Fairholmes, Back Tor and back along Derwent Edge. Al put the boot in along Derwent so ran that pretty hard. Route.

Al also took us on an interesting route from Snake Inn back to the car park. The road option was far too simple, so we crossed some small dam with a drop off each side into a cold lake, and then ran through some bramble filled woodland.

Cracking day out in the peaks, and the legs didn't feel too bad after the race yesterday. Very enjoyable.

Saturday Jan 5, 2008 #

Running race (Cross country) 40:38 [5] 11.0 km (3:42 / km)
shoes: Asics Hyper XC

Yorkshire Cross Country Champs. 5 laps of a high school playing field in Huddersfield. Not too bad a course, nowhere near as bad as I feared. Just sneaked into the top 50 (48th) which is an improvement on previous years. Good running from Rob (16th), Oli (29th) and Lizzie Adams (6th). It's a shame more orienteers don't race XC. Mens results.

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Hyper XC

Warming up and warming down.

Note

Ikea was really busy when we arrived, and we had to queue to get into the car park. But it wasn't too bad in the store itself, but still a bit stressful. Almost tempted to log it as a session ;-)

C • Tempo Ikea training 5

Friday Jan 4, 2008 #

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

Usual lunch time loop. Easy one before Yorkshire XC champs tomorrow. Not really looking forward to it. In fact, I'm looking forward more to going to Ikea afterwards. That's how bad it is.

C • cheer up 4

Thursday Jan 3, 2008 #

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

The usual. Felt tough today.

Running intervals 10:00 [4] 2.4 km (4:10 / km)
shoes: Asics Gel 1120 (1)

Hallamshire. Just a quick one tonight with the XC at the weekend. 3 * 800m ish lap in Hillsbro park, the first 400m ish hard and then the next 400m ish tempo. About 45 secs between reps. Was running them in just over 2.30. Legs felt OK ish.

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

Home to club hut, warm up and down round the park and then run home with Helen and Rach.

Wednesday Jan 2, 2008 #

Running 52:00 10.0 km (5:12 / km)
shoes: Asics Gel 1120 (1)

Warm up and warm down, drills and strides in Ponderosa, 10 * 10 sec hills up Blake Street.

Tuesday Jan 1, 2008 #

Running 1:22:00 [3] 16.0 km (5:08 / km)
shoes: Asics Gel Torana

Unfortunately I didn't think I had time to go out running with Oli, Rob, Neil etc due to an appointment with Emma's Mum for lunch. So just went out on my own, Loxley Valley, Storrs, Dyson factory, top of Stannington, Coppice track, stables, home. Pretty grey, damp and muddy.

And Happy New Year to everyone!

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