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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  Running25 20:57:18 155.84(8:04) 250.8(5:01) 250
  Orienteering11 16:41:48 87.05(11:30) 140.1(7:09) 1980325c
  Circuits2 1:40:00
  Strength & conditioning2 1:15:00
  Total29 40:34:06 242.89 390.9 2230325c

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Friday Feb 29, 2008 #

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

To and from the gym.

Strength & conditioning 35:00 [3]
shoes: Asics Gel 1120 (1)

Upped the reps on the arms circuits. I don't want to, but I might have to get some of those weight lifting gloves because the power clean bar is hurting my hands.


Emma forgot to ask me to marry her this morning, and I'm now escaping abroad for the weekend. She will have to wait another 4 years now! ;-)

Thursday Feb 28, 2008 #

Running 37:00 [2] 7.0 km (5:17 / km)
shoes: Asics Gel 1120 (1)

Lunch run, usual loop.

Running 58:00 [3] 11.0 km (5:16 / km)
shoes: Asics Gel Torana

Decided to make the most of the lighter evenings and get off the roads. This was for something a bit different, and to try and ease some of the little niggles I have had this week. Wasn't feeling very motivated before I left the house, but felt fine once I got started and enjoyed it. Rivelin loop with Coppice track.

Wednesday Feb 27, 2008 #

Running 31:00 [3] 6.0 km (5:10 / km)
shoes: Asics Gel 1120 (1)

Run home from work via Eccy Road, Brocco Bank and Broomhill.

Orienteering 1:44:00 [2] 12.0 km (8:40 / km)
shoes: O shoes

Taping control sites for the SYO events at Burbage next weekend. Even found the two that weren't on my map. Lots of nice control locations, should be a good event. Bit blustery on top, but very nice in the woodland in the valley, it's great fun in there.

Tuesday Feb 26, 2008 #

Running intervals (Track.) 25:00 [5] 7.3 km (3:25 / km)
shoes: Lightweight trainers

800m, 100m jog recovery, 400m, 200m recovery. Five sets. Struggled tonight, and had to work really hard just to get the session out, but managed it. Times for the 800s were 2:29, 2:30, 2:32, 2:32, 2:33 and for the 400s 1:13, 1:13, 1:13, 1:14 and 1:12. The wind didn't help either. Recoveries ended up being about 45 secs between the 800 and the 400 and 90 secs between sets.

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

From work to track, a few extra laps and the run home. Ran half way back with Camel, but none of my other running home buddies were out tonight so had to run the rest on my ownsome. At least that meant I could run the last bit home proper slow.

Monday Feb 25, 2008 #

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

ShUOC circuits. 40 minutes of 45/15 and I still felt tired from Saturday. Even my arms were tired.

Running 58:00 [3] 12.0 km (4:50 / km)
shoes: Asics Gel 1120 (1)

Work back home, home to circuits and then the post circuits run with Neil, Camel and Tett. Had some random pain in my right ankle, hope that goes away quickly.

Sunday Feb 24, 2008 #

Running 1:02:00 [2] 12.0 km (5:10 / km)
shoes: Asics Gel Torana

Went for a run to explore around Emma's new house. Out through the woodland that runs alongside the A61 as you go towards Chesterfield, around the golf courses on top, down and up the other side, then back. There was a point near the end where I had absolutely no idea where I was, but trusted my sense of direction and came out spot on where I needed to. Legs were feeling pretty tired today, don't think I could have managed an orienteering race!

Saturday Feb 23, 2008 #

Running race 38:00 [5] 11.0 km (3:27 / km)
shoes: Asics Hyper XC

National Cross Country Champs at Alton Towers - my first ever National XC so in a way I was quite excited. The course was supposed to be 12km, but certainly wasn't that far. Each lap started with a couple of loops of a flat top field, then a run along the side of an undulating slope, a gradual down into the bottom field, a short and very steep climb back up to the top field and then a long drag back to the finish. Three times.

I didn't start too fast, but the problem with that was that I felt I got boxed in on the narrow course, although that was probably the case for everyone. It was really hard to overtake for the first 2 or 3 km, and the field didn't start to thin out until the first steep climb. Maybe that was good as it stopped me going off too fast. I was hurting a lot by the end, but held on to finish 224 out of 1244.

That's exactly double my Northerns position of 112th. I had been told to triple my Northerns position to get an idea of my Nationals position, so I was well ahead of that and inside my target of top 300.

Quite a lot of other orienteers taking part, with Rob Little 58th and Rob Baker 69th the best of the bunch (if you exclude Steve Vernon who was third!).

A big thank you to all the people cheering us on - it made a big difference. And the best thing of all? No more cross country until at least October.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Hyper XC

For the XC race.

Friday Feb 22, 2008 #

Running 26:00 [2] 6.0 km (4:20 / km)
(rest day) shoes: Asics Gel 1120 (1)

Easy on the roads.

Thursday Feb 21, 2008 #

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

Road run. Didn't feel great tonight, maybe I ate(!) too much at the Indian buffet last night. But hopefully that's it out of my system.

Wednesday Feb 20, 2008 #

Running (Technique drills) 50:00 intensity: (30:00 @2) + (12:00 @3) + (8:00 @4) 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Slightly extended session, with a few more strides before the Nationals. After yesterdays Siberian conditions, it was quite pleasant and warm today.

Tuesday Feb 19, 2008 #

Running intervals (Track) 25:00 [5] 4.0 km (6:15 / km)
shoes: Lightweight trainers

8 * 500m with a recovery of about 85 seconds. Times of 88, 86, 87, 87, 88, 87, 88, 87. Pretty consistent, but no speed over the short distance. And it was chuffing freezing, even the canal had frozen over.

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

Work to track, some laps, strides and then run home with Rob and Oli. Got proper spacey on the last bit to my house, had a busy day.

Monday Feb 18, 2008 #

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

ShUOC circuits. 40 minutes of 45/15 with new music! After three weeks off it didn't feel too bad, but I may regret saying that when I hurt all over tomorrow morning.

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

Home to circuits and circuits home.

Sunday Feb 17, 2008 #

Running race (Fell race) 43:18 [5] 11.5 km (3:46 / km) +250m 3:24 / km
shoes: Asics Gel Torana

Chatsworth Chase fell race. 7th. Cracking day, sunny but cold and hard underfoot. Big climb at the start, didn't want to go off too fast, but paced it well and ran strongly off the top. Got a couple of places coming out of the wood and was relaxing for the run back along the river when Al suddenly appeared ahead of me. So had to run the last section hard and just got back ahead of him at the end.

Running 25:00 [3] 4.0 km (6:15 / km)
shoes: Asics Gel Torana

Warming up and warming down.

Saturday Feb 16, 2008 #

Running long 1:35:00 [3] 18.0 km (5:17 / km)
shoes: Asics Gel Torana

Frogatt Edge, Wellingtons Monument, down and up and back along White Edge with Rob, Oli, Al and Ant. Lovely day, but pretty chilly. The running conversations were rather high brow today, with discussions on the effectiveness of trade unions and the definition of art.

Friday Feb 15, 2008 #

Running (Technique drills) 45:00 intensity: (25:00 @2) + (17:00 @3) + (3:00 @4) 8.0 km (5:38 / km)
shoes: Asics Gel 1120 (1)

Felt the burn in my hip flexors today.

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

That was tough after not having done it for two weeks.

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

Run home from gym.

Thursday Feb 14, 2008 #

Running intervals (Hills) 25:00 [5] 4.0 km (6:15 / km)
shoes: Asics Gel 1120 (1)

New extra hard Tricketts session. Ian stuck a longer hill on the end of each set and took away the shortest one so a set was 4 hills of approx 35, 40, 50 and 55 secs with jog back down recovery. Three full sets. Was too busy at work today to get to the gym at lunch, which probably meant I was feeling a bit fresher for the session. Blew it on the penultimate hill by having a race against Oli so self-destructed half way up the last one. Good session though.

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

Home to club hut, club hut out to Tricketts and then Tricketts back home. Oli very kindly ran half way up the hill back to Crookes with me.

Wednesday Feb 13, 2008 #

Orienteering 1:25:00 [3] 12.0 km (7:05 / km)
shoes: O shoes

Technique training on Burbage with Oli and Rob in the lovely sunshine. Oli had planned some long legs and then butterfly loops on the rocky slope, in the forest in the middle and round Surprise View. Legs a little tired from last night, but enjoyed it.

Tuesday Feb 12, 2008 #

Running intervals (Track) 30:00 [5] 7.5 km (4:00 / km)
shoes: Lightweight trainers

Thanks to a suggestion from Rob, Ian upped it to 5 by 1500m tonight, but very generously gave us a little more recovery and we started off every 6 minutes. I was worried about how I'd feel after last week, but felt good and ran my best times of the winter: 4:48. 4:48. 4:48, 4:49, 4:49.

Oli and Rob both running well too, maybe it's the sea air. Or we're all about to get ill.

Running warm up/down 55:00 [3] 10.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

Work to track, a few extra laps, drills and strides, and the run home with Rob and Oli. Hamstrings feeling very tight now.

Monday Feb 11, 2008 #

Running 33:00 [2] 6.0 km (5:30 / km)
(rest day) shoes: Asics Gel 1120 (1)

Still feeling pretty tired from last week and a long day yesterday so took it easy again. Ran home from work via Hanover Way, Uni, Broomhill and the top of Crookes.

Sunday Feb 10, 2008 #

Running 39:00 [2] 8.0 km (4:53 / km)
(rest day) shoes: Asics Hyper XC

Early start (5.45 UK time) and travelling back to Sheffield. Went for a pootle around Rivelin in the late afternoon sun.

Saturday Feb 9, 2008 #

Orienteering race 36:00 [4] 5.4 km (6:40 / km)
15c shoes: O shoes

The aim was to run this one a little bit harder, so we put a start list together. I was off last, and wanted to put together what I had worked on during the week. Unfortunately it didn't work and I made two big parallel errors losing about 6 minutes. I also had trouble trying to find a very slightly different kind of tree in a lot of very similar looking trees. Neil managed it no problem.

Running 38:00 [3] 9.0 km (4:13 / km)
shoes: Asics Gel 1120 (1)

Run from the training back to the campsite, along a flatish, straightish and pretty boring road. I did entertain myself by shouting at a Portuguese driver in English.

Orienteering 1:05:00 [3] *** 10.0 km (6:30 / km)
16c shoes: O shoes

Smashed out the final session of the week. I was feeling a bit broken before I started, and the area had quite a bit of undergrowth and I thought was very vague with 2.5m contours. Orienteered well, apart from a slight running off the map incident at number 7.

Fantastic week of training, got a lot out of it, and had great fun with everyone who was out. Got a few things to focus on now before the first UK races to iron out the common mistakes.

Friday Feb 8, 2008 #

Orienteering 1:10:00 [3] 11.8 km (5:56 / km)
29c shoes: Asics trail shoes

We travelled over to the Seville area in the morning, and this was our first training session. It was in a lovely bit of forest with virtually nothing underfoot and pretty much a contour only map. I ran round with Oli, and we navigated alternate legs. I was aiming to be smooth, using the compass lots and also the ground shapes. It worked pretty well apart from a parellel error near the end.

It was interesting and useful to run with Oli, and see how smooth he orienteers and how often he looks at the map.

Running warm up/down 31:00 [3] 6.0 km (5:10 / km)
shoes: Asics trail shoes

Run most of the way from the accomodation to the training (Shane thought it was too far and came to pick us up) and then all the way back. I was tired and in a boo on the way back.


Played tourists in the afternoon and went into Seville. It's a lovely city, and we explored all the little streets behind the cathedral near the castle. We were also considering whether to sabotage the corporate treasure hunt that was going on. Seville also (anorak on) had a very nice looking light rail system.

Thursday Feb 7, 2008 #

Orienteering 1:37:00 [3] *** 11.7 km (8:17 / km) +445m 6:58 / km
28c shoes: O shoes

Long training on a cool area by the coast. Lots of open, lots of green patches and lots of walls and rocks. Started off with Oli but we soon got separated (i.e. I screwed up and he got ahead). I got frustrated early on because I wasn't planning ahead well enough and got stuck in lots of green. But after that I got into it and was choosing and executing my routes better. There was a lot going on on the map, and I navigated much better when I simplified it right down.

Orienteering 51:00 [3] *** 5.9 km (8:39 / km) +165m 7:35 / km
22c shoes: O shoes

After about 30 seconds rest, I went out on a middle course on the same area with Rob and Neil. Running together but taking our own routes. I was right into the map by now and felt smooth and clean for the first two thirds. Starting feeling a little tired at the end and made a couple of wobbles. Poor Rob got stung on the bum by a bee.

Orienteering 50:00 [4] 8.0 km (6:15 / km) +180m 5:37 / km
21c shoes: Asics Gel 1120 (1)

Sprint race around Albufeira. It was on a bit of a dodgy 1:7500 map which was half sprint spec and half not, and lots of things had changed meaning radical route alterations mid-leg. We ran it as a trains exercise, but on some sections we all got together when a part of the map had disappeared.

Oli - I have deducted the control I missed out, but counted all the rest!

Wednesday Feb 6, 2008 #

Orienteering 1:30:00 [3] *** 11.5 km (7:50 / km)
47c shoes: Asics trail shoes

Travelled across the border into Spain and ran two loops on an area with lots of spurs and re-entrants. My focus for today was compass, so I ran every leg straight and had a good success rate. First loop on my own, second loop with Rob. Picking the ground shapes well, and legs not feeling too bad after the races.

Orienteering race 18:00 [4] *** 2.7 km (6:40 / km)
20c shoes: Asics trail shoes

Forest sprint race on what was supposedly a 1:7500 map, but was somewhere between that and 1:10000. We had a start list based on what month of the year your birthday was in, and that had me starting second last, just ahead of Oli.

Picked the pace up, and tried to keep focussed on the compass work, but not necessarily always running straight this time. A couple of little hesitations, but no mistakes of note.

Tuesday Feb 5, 2008 #

Orienteering race 47:35 [4] **** 5.2 km (9:09 / km) +80m 8:30 / km
23c shoes: O shoes

POM Day 4. So after three days and over 3 hours of racing, there was 40 seconds between me, Rob and Neil going into the final event. Neil was 38 ahead of me, and I was 2 up on Rob.

Neil and I had early starts, with Neil 4 minutes ahead. I thought it was game over when I spooned 90 seconds on number 1, but then ran the next section well and caught sight of Neil coming out of number 5. I missed 90 seconds at 17 trying to find a pit in the middle of a flat bit of forest with low visibility, but Neil had done the same. Managed to beat him on the day and overall. I also beat Rob on the day by the huge margin of 10 seconds, giving me a convincing overall victory by 12 seconds.

When we finished, it seemed like it had taken us a long time to do a 5km course on a sand dune area. That was because they got the map scale wrong, and it was something like 1:13,000.

Finished 11th overall. Good runs on Days 1 & 2 (which were my main focus for the POM), not so on Days 3 & 4. Day 1 was the most exciting, need to have more races like that.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: O shoes

Warm up and brief warm down.

Orienteering 50:00 [3] *** 6.0 km (8:20 / km) +200m 7:09 / km
13c shoes: O shoes

Run with Neil on the Castro Marim map. Started off in open forest and then finished off round some clay flats. Neil and I decided against the stream long jump that Oli & Shane undertook later, which in hindsight was a good call. Went up to the top of the castle at the end.

Monday Feb 4, 2008 #

Orienteering race 1:18:07 [4] **** 12.9 km (6:03 / km) +305m 5:25 / km
26c shoes: O shoes

POM Day 3. Oh dear. It started off well, and by number 11 (35 minutes in) I was actually ahead of Oli (I don't think that's ever happened before). But then I just self destructed, blowing over 5 minutes on the next four controls. Got it back together for 10 minutes then lost another minute.

I didn't feel that I had started too fast, but as I beat Nails to the first control I must have. Just before I made my first mistake I thought to myself that I was starting to feel tired, so a good learning point to concentrate extra hard when that happens next. Still some good stuff to take away from this one.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: O shoes

Warm up with drills and warm down.

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

Run from the villa with Oli and Neil. Feet sore after the hard ground of the last 3 days.

Sunday Feb 3, 2008 #

Orienteering race 1:17:11 [4] **** 13.6 km (5:41 / km) +330m 5:04 / km
27c shoes: O shoes

POM Day 2 and WRE. My best points score in a WRE in 17th place, but got beaten by Nails by 1 second! Made two 60 second mistakes, one in a tricky area near the start where I didn't have a good attack point, and the other in a really easy open area where I just stopped concentrated - so stupid and annoying. Other than that, running well and reading the map well.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: O shoes

Warm up with drills and short warm down before it started to rain. Thankfully, the clouds from which this rain came were the last we saw for the rest of the week.

Saturday Feb 2, 2008 #

Orienteering race 38:55 [5] *** 5.4 km (7:12 / km) +275m 5:45 / km
23c shoes: O shoes

POM Day 1. Ran well to get tenth place and beat some good foreign athletes. One 45 sec mistake where I drifted off my compass, and a couple of little hesitations but overall clean and very pleasing. Possibly for the first time, I felt like I was able to push myself on the running as hard as I would in a cross country race but still be in control of the navigation. A good start to the week!

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: O shoes

Warm up with drills and strides, then a warm down jog before it started to rain. It always rains on me on Day 1 of the POM.

Friday Feb 1, 2008 #

Orienteering 44:00 [2] *** 6.0 km (7:20 / km)
15c shoes: O shoes

VERY early start to head out to Portugal. In the afternoon we had a run around the POM model event. Ran round with Oli, Neil, Rob and Shane and we experimented with different route choices. It was also good to get an idea of terrain and how the vegetation was mapped, especially as we later found that the map overlapped with the Day 1 race map.

Checked into our luxury villa, nice pad, good work from the boy Baker.

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