Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 30 days ending Sep 30, 2007:

activity # timemileskm+m
  Running23 23:52:07 171.19(8:22) 275.5(5:12) 1500
  Orienteering2 1:53:59 10.07(11:19) 16.2(7:02) 130
  Road biking1 40:00
  Total25 26:26:06 181.25 291.7 1630

» now

Sunday Sep 30, 2007 #

(rest day)

All day travelling back to the UK. It's cold here.

Saturday Sep 29, 2007 #

Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Road shoes

Same run as yesterday, and still no hearing in my ear. When I'm running my breathing is amplified and it feels weird.

Friday Sep 28, 2007 #

Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Road shoes

Left running until 6.30pm today and it felt much better. Still light, but the sun was going down and the breeze had picked up. South down the beach, but further than previously and then back the same way with a little extra loop at the end.

Still can't hear anything out of my left ear.

Thursday Sep 27, 2007 #

(rest day)

Went to Waterworld Waterpark in Ayia Napa which was really fun. Spent most of the day climbing up steps (either with our without an inflatable ring) and then flying back down the water slides. The only downside was that I now can't hear anything out of my left ear.

And a big thank you to the person that put the 'Brande' sticker on p569 of my Labyrinth book. I only just discovered that today. Can't belive there are still some of those floating around.

Wednesday Sep 26, 2007 #

Running (Technique drills) 51:00 intensity: (36:00 @2) + (15:00 @4) 10.0 km (5:06 / km)
shoes: Road shoes

Second day with the hire car so we went into the Troodos mountains. Did a 2 and a half hour walk round the slopes of Mount Olympus in the middle of the day and then drove up to the top after, which is at about 1920m. At the top there is...a military base, but amazing views.

Found a quiet bit of road by the beach and did the usual technique stuff. Got a proper sweat on.

When we were driving back, Emma and I saw an old (and slightly fat) man out running wearing only a pair of trainers, some speedos and a heart rate monitor. Bad bad bad.

Tuesday Sep 25, 2007 #

Running 38:00 [3] 8.0 km (4:45 / km)
shoes: Road shoes

First day with a hire car so we went and visited a monastry on top of a 700m hill with great views. You weren't allowed to stop on the way up and take photos because of the military bases, but once on top you could snap away to your hearts content.

We then went to the Southern most point in Europe (which also has a militray base on it) and then went to the edge of no mans land to look at the Famagusta ghost city.

Left my run until about 5.30 and it was better, but still warm. Same as yesterday except on the way back I climbed up to a little church on a hill that I had seen the day before.

Monday Sep 24, 2007 #

Running 36:00 [3] 7.0 km (5:09 / km)
shoes: Road shoes

Thought going out running first thing would be the way forward while I was away, but I was wrong. The sun rises early and by the time I went out at 8 it was in the mid 20s with no shelter from the sun.

Headed south down the beach and then down the Protaras 'strip' with all the theme bars and neon lights. Back along the main road.

Sunday Sep 23, 2007 #

(rest day)

Travelling all day.

Saturday Sep 22, 2007 #

Running tempo 1:10:00 intensity: (40:00 @3) + (30:00 @4) 14.0 km (5:00 / km)
shoes: Asics Gel Torana

10 minutes warm up, and then 5 mins tempo with 5 mins normal running in between for 55 minutes. Then 5 minutes warm down. Run from home along the tracks and roads, pretty flat.

Friday Sep 21, 2007 #

(rest day)

Work all day and then travelling up to the North East in the evening.

Thursday Sep 20, 2007 #

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

Hallamshire session in Hillsbrough Park. 4 * 4 min lap with about 80 secs recovery, and then a 1.30 sec effort and a 2.30 effort. That was tough as the rest was less than usual for a Thursday. Legs feeling it at the end.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Road shoes

To club, warm up / down and back home again.

Wednesday Sep 19, 2007 #

Running (Technique drills) 50:00 intensity: (35:00 @2) + (15:00 @4) 9.0 km (5:33 / km)
shoes: Road shoes

Same as last week.

Running 48:00 [2] 9.0 km (5:20 / km)
shoes: Road shoes

Road run to ease legs off after lunch session. Broomhill, Hangingwater, Parks, Eccy Road, Uni.

Tuesday Sep 18, 2007 #

Running intervals 23:00 [5] 5.7 km (4:02 / km)
shoes: Lightweight trainers

Track. Ian was back this week so no slacking, and the long intervals were back.

3 * 1500m and 1 * 1200m off every 6 mins 20 secs. 4.47, 4.49. 4.51, 3.52. This is where it all starts again...

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

Work to track, plus laps to warm up and warm down. Will run home next time.

Monday Sep 17, 2007 #

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

Just a little potter round Rivelin. It's cold today.

Sunday Sep 16, 2007 #

Orienteering 1:06:00 [2] 8.0 km (8:15 / km)
shoes: O shoes

Checking control sites for event in Bingham Park and Whitely Woods next Sunday. Head was feeling a bit fuzzy after a few beers last night, but I think running did help.

Saturday Sep 15, 2007 #

Running race 21:37 [5] 6.5 km (3:20 / km)
shoes: Lightweight trainers

Yorkshire road relays at Don Valley. Same course as the last two years, so it was going to be interesting to see what kind of shape I'm in. Didn't look at last years time before I raced so that I didn't have it distracting me during the race.

Ran third leg for the second team, and got set off in 4th. Got caught and passed half way round the first lap by a good guy from Otley, but nearly caught the York runner at the end. Pushed as hard as I could, but it didn't feel great and I had convinced myself I had run slower than last year.

Got home and found out that I was actually 31 secs faster, so surprised and happy with that!

The mens first team just got pipped by Holmfirth, but Rob ran his fastest time on the course by about 20 secs. The womens first team won easily, and it was great to see all the orienteering ladies racing well too.

Running warm up/down 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Road shoes

Run from home to Don Valley, then warm up and warm down laps of the course.

Friday Sep 14, 2007 #

(rest day)

Taking it easy today. Went to the planetfear shop at lunch and picked up a load of bargains, and bumped into Rob and Dickie Wren. Small world.

Thursday Sep 13, 2007 #

Running 1:23:00 [3] 16.0 km (5:11 / km)
shoes: Asics Gel Torana

Loxley Valley, up and over to the next valley (according to Neil this doesn't count as a valley so I just went down and then up a big re-entrant), up and over to Rivelin Valley, back up Coppice Track and through stables. Legs proper dead tonight, time for a rest now before the road relays on Saturday.

Wednesday Sep 12, 2007 #

Running (Technique drills) 55:00 intensity: (35:00 @2) + (20:00 @4) 9.0 km (6:07 / km)
shoes: Road shoes

Pretty much the same as the last two weeks, except on my own this time, and 10 * 100m to finish off. It's too early to tell whether this is benefiting me or not, but my legs certainly don't feel as stiff after the session this week.

Tuesday Sep 11, 2007 #

Running intervals 25:00 [5] 5.0 km (5:00 / km)
shoes: Lightweight trainers

Knew I was going to feel a bit tired tonight after the last couple of days, but I feel it's important to get in the routine of going to track so made myself go down.

The session tonight was 5 * 1km starting every 5 minutes, so a slight increase in distance from last week. 3.09, 3.08, 3.11, 3.10, 3.09. The last two felt extremely tough, but I just about made it.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Road shoes

Monday Sep 10, 2007 #

Running race 25:30 [5] 6.5 km (3:55 / km) +200m 3:24 / km
shoes: Innov8s

Trunce 9. Unsurprisingly my legs felt a little tired after yesterday. Had a 14 point lead in the series going into the race, but my main rival won tonight, got a pb and beat me by two places so I scraped home in the series by just 2 points. I am now the proud holder of the trophy and a nice plate.

It's been interesting doing these races over the course of the last 5 months and being able to track my progress. Unfortunately, quite a few of them have been after hard weekends of racing (Capricorn, Exterminator, Railsport, British sprints & middle) so comparing times hasn't been easy, but it looks like I was in my best shape in April, which I suppose is about right.

Hopefully I can continue to get faster next year.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Innov8s

Sunday Sep 9, 2007 #

Running race 2:14:00 [4] 26.0 km (5:09 / km) +1300m 4:07 / km
shoes: Asics trail shoes

Exterminator fell race. 16 miles with 4050ft of climb. The pace was quite gentle out of the start and up the first hill, but after a couple of non-optimum route choices I found myself a bit down at the second checkpoint. Climbed well from the stepping stones to Higger and settled into a nice rhythm. Was in 6th at this point and catching the 3 in front, and at the checkpoint near Grindleford cafe was just behind them.

Took a gamble on the route choice to Blacka trig and went a different way to everyone else but it paid off and I was up to fourth at the trig, and then got third when the guy just ahead took a poor route down to the finish. I was really pleased with my run, felt strong all the way round the course.

The curse of Stuart Bond struck again and Oli was (just) outsprinted by him at the end after he had followed Oli all the way round. Oli won a lovely hat and a military compass. I got some gloves and some socks.

I also won the Tigers fell race series, and for my troubles got a bottle of wine and some large craft lycra shorts. Does anybody want the shorts?

Saturday Sep 8, 2007 #

Running 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Asics Gel Torana

Easy run from Snake up to Kinder, and then along the edge a bit watching the boys carrying the beer barrel.

Friday Sep 7, 2007 #

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

Nice easy ride in the sun.

Thursday Sep 6, 2007 #

Running 1:18:00 [3] 15.0 km (5:12 / km)
shoes: Asics Gel Torana

Went out to the peaks with Oli to make the most of the nice weather. Lovely and sunny tonight, warming up nicely for the Exterminator on Sunday. Ran some more of the route, from Mitchell Farm through Longshaw, up White Edge and then across to Higger from the Roman road.

Wednesday Sep 5, 2007 #

Running (Technique drills) 1:00:00 intensity: (30:00 @2) + (30:00 @4) 10.0 km (6:00 / km)
shoes: Road shoes

Running drill session, this time with Oli and Rob, at Myers Grove playing fields. Similar to last time but with a couple of extra dynamic stretching drills that Rob showed us, and the sprints were 10 * a football pitch with jog back recovery.

Tuesday Sep 4, 2007 #

Running intervals 24:00 [5] 4.8 km (5:00 / km)
shoes: Lightweight trainers

Track. Pleased with myself for getting down to the track and putting in a session. It would be nice if it got easier from this point in, but it never seems to. Maybe mentally if not physically.

4 * 1200m off 2 mins recovery in 3.48, 3.48, 3.49, 3.48. Not spectacular, but at least it's a start.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics Gel Torana

Home to track via the canal, a couple of extra warm up laps, drills and a few warm down laps.

Monday Sep 3, 2007 #

Running 55:00 [2] 10.0 km (5:30 / km)
shoes: Asics Gel Torana

Reccy of part of the Exterminator route. Did the bit from Higger, along Stanage, down to Hathersage Church, up to the bend in the road and then part of the next leg across to below Burbage quarries. Still unsure on the best route on most of the legs.

Wore my new trail shoes for the first time and no foot soreness which is good.

Sunday Sep 2, 2007 #

Orienteering race 47:59 [4] 8.2 km (5:51 / km) +130m 5:25 / km
shoes: Road shoes

Lincoln city race. Eyeballs out racing around the streets and cobbles of Lincoln. Some tricky bits (especially at the end which was quality) but lots of long legs which gave plenty of time to plan ahead and a bit of dead running. A good run out nonetheless. I was pleased, second (I think), 2 and a half minutes down on Oli.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Road shoes

Just to try and stop my legs stiffening up too much.

Saturday Sep 1, 2007 #

Running 1:23:00 [3] 16.0 km (5:11 / km)
shoes: Asics trail shoes

Really enjoyable run in the peaks in the sun with Rob & Oli. Parked at the Fox House and went out along White Edge as far as Wellingtons Monument and then back along Frogatt Edge. Beautiful day. Quality.

« Earlier | Later »