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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  Running25 25:55:14 180.14(8:38) 289.9(5:22)
  Orienteering4 3:43:12 22.68(9:50) 36.5(6:07) 320
  Road biking2 2:20:00
  Total26 31:58:26 202.82 326.4 320

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Monday Jun 30, 2008 #

(rest day)

Sunday Jun 29, 2008 #

Running race 42:35 [5] 10.7 km (3:59 / km)
shoes: Asics Gel Torana

Bakewell Pudding fell race. 6th place, and three minutes faster than last time I ran the race (but that was three years ago and I was hungover). Started off quite well, and got a few places on the climb. Then ran a bit too hard at the start of the long downhill finish and was struggling to keep up the pace at the end.

Phil won, just holding off Stuart Bond. After the race Phil was heard to praise Stuart for his 'awesome sprint finish' and 'amazing road speed'.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: Asics Gel 1120 (2)

Warm up with Dave H before race, and then a longer run (25 mins) back in Sheffield later on.

Saturday Jun 28, 2008 #

Running 1:07:00 [2] 12.0 km (5:35 / km)
shoes: Asics Gel Torana

Rivelin plus Coppice track with Rich. Nice and gentle after yesterdays run and a few beers last night.

Friday Jun 27, 2008 #

Running long 2:45:00 [3] 31.0 km (5:19 / km)
shoes: Asics Gel Torana

Long run on my afternoon off. Starting at mine, Rivelin, Stannington, below Rivelin rocks, Headstone, Stanage Pole, Stanage trig, Burbage mines, down the parks, Hunters Bar and home. Felt great for the first 2 hours, but my legs started to stiffen on the run down the parks. Just about survived the climb home from Hunters Bar.

Route and lots of other exciting stuff here.

Thursday Jun 26, 2008 #

Running 45:00 [3] 8.5 km (5:18 / km)
shoes: Asics Gel Torana

Short Rivelin loop with Rich. It was a little bit damp.

Wednesday Jun 25, 2008 #

Running race 19:39 [5] 5.6 km (3:31 / km)
shoes: Lightweight trainers

Damflask relays. From Low Bradfield the race follows the Percy Pud route until it crosses the dam wall, where you turn left and climb the hill on the road, and then drop back down into Low Bradfield. Felt like I was running OK, but was 5 seconds slower than a couple of years ago. Don't feel like I've got any speed in my legs at the moment.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Lightweight trainers

Warming up and down for the race.

Tuesday Jun 24, 2008 #

Running 24:00 [2] 4.0 km (6:00 / km)
shoes: Asics Gel 1120 (1)

Emma's house to Chesvegas train station, then Sheffield train station to work.

Running intervals 12:00 [5] 2.6 km (4:37 / km)
shoes: Lightweight trainers

Track, after seven weeks away. Oli said last week it was like seeing an old friend again. I disagree. It was more like bumping into that bully you thought had stopped picking on you, and realising that they've just got meaner since the last time you saw them.

Anyway, an easy one tonight before Damflask relays tomorrow. 4 * 500m with about 2 mins 30 sec recovery.

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Gel 1120 (1)

Work to track, warm up laps and drills, warm down laps after.

Monday Jun 23, 2008 #

Running 1:11:00 [3] 12.0 km (5:55 / km)
shoes: Asics Gel 1120 (1)

From work to meet Emma, and then a loop from her house through the woods and around the back of the golf courses.

Sunday Jun 22, 2008 #

Running 42:00 [3] 8.0 km (5:15 / km)
shoes: Asics Gel 1120 (1)

From Emma's house to Emma's Mum's house where I'd left my car. Through Unstone and Dronfield, seemed to be uphill most of the way. Legs felt good today.

Orienteering race 37:15 [4] 8.5 km (4:23 / km)
shoes: Asics Gel 1120 (1)

Street race before SYO club BBQ. I had intended to not run flat out, but I caught sight of my 1 minute man Rob early on so that went out of the window straight away. Got past him without seeing him between 18 and 19, but he caught me up again and overtook me on the way to the last control. Managed to finish first and won a bottle of wine.

That's the first time I've run hard for a couple of weeks and my legs can feel it today. It was a tough course with what felt like a lot of climb. Good to have a new bit of map as well.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Gel 1120 (1)

Down to Weston Park with Neil and then back home from Tims.

Saturday Jun 21, 2008 #

(rest day)

It was raining and I had a bit of a hangover.

Friday Jun 20, 2008 #

Running 30:00 [3] 6.0 km (5:00 / km)
(rest day) shoes: Asics Gel 1120 (2)

Run home from work to get my car to take it to the garage because the radio kept turning itself on and off. Run after work to get my car from where I'd left it.

Thursday Jun 19, 2008 #

Running 1:34:00 [3] 17.0 km (5:32 / km)
shoes: Asics Gel Torana

Run home from work and then out with Rich. Down to Malin Bridge, Loxley Valley to the factories, up to Storrs, down and up past the Dyson factory, down to Rivelin valley, straight up and along the top back home. Stomach still not quite right, might try some of those Actimel things.

Wednesday Jun 18, 2008 #

Running 1:39:00 [3] 18.0 km (5:30 / km)
shoes: Asics Gel Torana

Run home from work and then down to Hunters Bar, up the parks, across to Lodge Lane and back along the top of Rivelin.

Tuesday Jun 17, 2008 #

Running 1:27:00 [3] 16.0 km (5:26 / km)
shoes: Asics Gel Torana

I know I should probably go back to track, but I just can't find the motivation to do it, especially as I currently have no focus and nothing that I'm training for specifically.

So instead I ran home from work and then went out with Rich. Up to Parkwood Springs, down through the graveyard, along the river (nice liquorice and wine gum smells behind the Rowntree factory), Hillsbro Park, Loxley, Malin Bridge and then back up through Bolehill Park. Enjoyable route, and went to some new places.

Monday Jun 16, 2008 #

Running 54:00 [3] 11.0 km (4:55 / km)
shoes: Asics Gel Torana

Run home from work and then small Rivelin loop.

Sunday Jun 15, 2008 #

Road biking 50:00 [3]
shoes: Cycling shoes

Replaced the back tyre and then did some general maintenance, so went out for a quick spin to check it all worked.

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics Gel 1120 (2)

From my house to the station, then from Chesterfield station to Emma's house.

Saturday Jun 14, 2008 #

Running 1:20:00 [3] 15.0 km (5:20 / km)
shoes: Asics Gel Torana

Went for a bit of an explore from Emma's house. Tried to do a similar run to last time but add a bit extra on to get over 75 minutes. Got completely stuck in some woodland at one point and had to bail out and run along the A61 dual carriageway for a bit.

Friday Jun 13, 2008 #

Running 32:00 [3] 6.0 km (5:20 / km)
shoes: Asics Gel 1120 (2)

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

Thursday Jun 12, 2008 #

Running 1:12:00 [3] 13.0 km (5:32 / km)
shoes: Asics Gel Torana

Run home from work and then a slightly longer Rivelin loop than Tuesday. Stomach still feeling a bit ropey.

Wednesday Jun 11, 2008 #

Road biking 1:30:00 [3]
shoes: Cycling shoes

Road bike ride in the peaks with Rob. Out through Loxley, High Bradfield, round the back of Strines and back down the A57. Got some good speed up coming down from Moscar to Rivelin post office and then had a race with a Shef Rec CC guy up to Crosspool.

Had to have a ten minute pit stop when my rear tyre blew out. Fortunately I had a spare inner tube, unfortunately there are now a couple of holes in the tyre itself so I need a new one.

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

From work to home and back again at lunch.

Tuesday Jun 10, 2008 #

Running 57:00 [3] 11.0 km (5:11 / km)
shoes: Asics Gel Torana

Run home from work and then a loop round Rivelin. A few aches and pains but just good to get out on a beautiful evening.

Monday Jun 9, 2008 #

(rest day)

No point in training anymore. Having a BBQ and drinking beer instead.

Sunday Jun 8, 2008 #

Orienteering race 1:33:00 [4] 13.0 km (7:09 / km)
shoes: VJ Integrator (8.5)

Long selection race at Brown Clee. I retired. I hate retiring and not being able to complete what I set out to do, but it just wasn't going to happen. Right from the start I didn't feel right, but I was plodding round quite cleanly. Picked the wrong route to #7 and Speakey (my 3 minute man caught me). Ran with him quite easily to #11 but took a different route on the long leg to #12 and lost him.

I had taken some energy gel on the way to #10 and my stomach reacted badly, by the time I got to #12 I felt quite sick and was then only able to half walk / half jog up to the drinks point near #14. Took on water and (foolishly) more energy gel, hoping it would solve the problem. It made it worse, and by #17 it was too painful to run so I called it a day.

A disappointing end to what has been at times a pretty good season. With the exception of the JK, I have managed to get a little bit more consistency in my better results and finished two places higher in the UK Cup. Tied with Rob but he beat me on countback!

Saturday Jun 7, 2008 #

Orienteering race 16:01 [5] 2.9 km (5:31 / km) +50m 5:05 / km
shoes: Asics Gel 1120 (1)

Sprint selection race round Shrewsbury town centre. Started and finished through an ornamental garden, but the rest was on roads. Lots of route choice on the legs and a couple of uncrossable wall traps on numbers 5 and 12. Unfortunately I got caught out by number 5 (along with a lot of other people) and that lost me 30 seconds. I perhaps missed some of the optimum route choices, but I think that there wasn't much in it so if you made your decision quickly and executed it cleanly there was minimal time loss.

Finished in 13th place, which was a little disappointing, but was only 61 seconds behind the winner, which is the closest I have been in the sprint races this year.

Orienteering race 41:54 [4] 6.1 km (6:52 / km) +270m 5:37 / km
shoes: VJ Integrator (8.5)

Middle selection race at Weston Heath and Bury Walls. There was a lot of bracken, and I feel sorry for the early starters who were making the tracks through it for the rest of us. A tough tricky course up and over the crags for the first 5km, then a lung busting burn-up through fields for the last 1km.

Lost time at #2 by going low, wobbled a bit going into #13, then missed #16 and #17. Despite that, none of them were major and I kept my time loss low and got 10th place, which is by a long way my best position in a middle race of this standard.

Running warm up/down 40:00 [2] 5.0 km (8:00 / km)

Warming up and down for both races.

Thursday Jun 5, 2008 #

Running 37:00 [3] 7.5 km (4:56 / km)
shoes: Asics Gel 1120 (1)

Lunch run, with 10 * 30 sec strides thrown in.

Wednesday Jun 4, 2008 #

Orienteering 35:02 [4] 6.0 km (5:50 / km)
shoes: VJ Integrator (8.5)

Middle race training course on Longshaw with Rich. Tried to push reasonably hard and run cleanly. Quality evening to be out in the Peaks.

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

Warm up and warm down.

Tuesday Jun 3, 2008 #

Running 55:00 intensity: (50:00 @3) + (5:00 @5) 10.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

Run home from work, with 10 * Blake Street power hills at the end. Laura D (walking) = 2 points. Rach's housemate Jenn (walking) = 4 points. Running total = 42 points.

Monday Jun 2, 2008 #

Running 38:00 [3] 7.5 km (5:04 / km)
(rest day) shoes: Asics Gel 1120 (1)

Run at lunch.

Sunday Jun 1, 2008 #

Running long 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Asics Gel Torana

Was meant to be meeting Scott at Damflask but he stood me up, so headed off from the dam on my own. Pretty miserable conditions for the first 30 minutes with heavy rain, but at least it eased off a bit after that. Just went for a bit of an explore on some of the footpaths.

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