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Training Log Archive: MikeS

In the 31 days ending Jan 31, 2007:

activity # timemileskm+m
  Running21 19:19:40 143.79(8:04) 231.4(5:01)
  Orienteering4 3:47:00 18.57(12:14) 29.88(7:36) 590
  Weights3 2:15:00
  Circuits3 2:10:00
  Total21 27:31:40 162.35 261.28 590
averages - sleep:9 weight:157.7lbs

» now

Wednesday Jan 31, 2007 #

Running long 2:45:00 [3] 30.0 km (5:30 / km)
ahr:130 max:148 shoes: Asics trail shoes

Had the morning off work, so decided to make to most of it. Rivelin, up onto Stannington, below Rivelin Rocks, Headstone, conduit, Stanage Pole, Stanage trig, Burbage quarries, down the parks, Hunters Bar and home. Went out a bit too soon after breakfast so stomach was a bit dodgy for the first 45 mins but after that felt fine. The weather was minging on Stanage edge - cold, windy and with driving rain. Maybe I'm glad I can't make it up onto Kinder?

Oh, I remembered that Erasure song. It was 'A Little Respect'. The 2hr 45 min version didn't get at all boring. And I worked off 1652 kcal during the run so think I have earned a Greggs sandwich for lunch.

Tuesday Jan 30, 2007 #

Running intervals 23:00 [5] 6.0 km (3:50 / km)
ahr:156 max:161 shoes: Lightweight trainers

1500m reps at the track. Not done this session since mid November, so pretty pleased with my times, comparable to the last time I did it.

Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Road shoes

Run from work to track, a few laps extra warm up and then the run home with Rob, Oli, Matt and Phil cycling alongside. Still can't remember that Erasure song.

Monday Jan 29, 2007 #

Running 51:00 [3] 10.0 km (5:06 / km)
ahr:137 max:154 shoes: Road shoes

Run up the hill from work to circuits, and then run after with Craney, Neil and John. Up into Sandygate and then back along A57. Neil went off to do some more, I think he was feeling a bit frisky tonight. I was happy with what the rest of us did!

Circuits 45:00 [3]
ahr:114 max:151 shoes: Road shoes

Usual circuit session, although Rach had changed a few exercises round to make it a bit tougher. Side lift and then oblique bridge on each side back to back proper hurt.

Sunday Jan 28, 2007 #

Running race 1:14:22 [4] 16.0 km (4:39 / km)
ahr:153 max:161 shoes: O shoes

Tigger Tor fell race. Wasn't sure how I would feel after yesterday, but it was good. Finished 7th, just under 2 mins down on Phil who won. Was pleased with my running up the hills and on the rough bits, but need to learn how to run downhill fast! And it was chuffing windy.

Saturday Jan 27, 2007 #

Running race 40:05 [4] 12.0 km (3:20 / km)
shoes: Cross country spikes

Northern XC champs in Manchester. Was a little bit disappointed with how I ran, felt OK on the hills but just couldn't seem to run fast enough on the flat bits. Came 144th/651, and was slightly further down on the top 3 in % terms than last year.

Running 40:00 [3] 6.0 km (6:40 / km)

Warm up and warm down at cross country.

Friday Jan 26, 2007 #


Rest day today. And very nice it was too. My new toy arrived as well, a Polar rs400 heart rate watch to replace my dead s610i, so I can now do more geeking. The only problem is that it isn't compatible with my old download interface so I need a new one of them too. Ho hum.

Thursday Jan 25, 2007 #

Running 31:00 [3] 6.0 km (5:10 / km)
shoes: Road shoes

Road run with 3 * 2mins of strides, just to get the old legs turning over. Felt pretty spritely, hopefully will feel the same on Saturday during the 12km of cross country pain.

Wednesday Jan 24, 2007 #

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

Recovery run up the canal at lunch. Went a little further than normal but legs felt surprisingly good after yesterday. Got rained on a little bit but that's par for the course in Sheffield.


Just been to see Rocky Balboa. Quality. I now want to run up some steps in the snow wearing a grey tracksuit. With a dog. Awesome.

Tuesday Jan 23, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Gym session at lunch. Did some leg weights, and a bit of upper body, as well as some CV.

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Road shoes

Run from work to track, a few laps to warm up and then running home. Struggled towards the end of the run home.

Running intervals 38:33 [5] 6.4 km (6:01 / km)
shoes: Lightweight trainers

Track. 8 mile relay in pairs, so 16 * 400m each. I ran with Oli, and we were looking to beat the time of 38:20 we ran before Christmas. Oli ran faster overall I think, and while I started off a bit faster, I tailed off badly towards the end and was lapping a couple of seconds slower than last time. Disappointing, and while it is my first proper track session for a while, it just wasn't happening. Time for a few easy days before Northern XC on Saturday.

Monday Jan 22, 2007 #

Running 34:00 [3] 7.0 km (4:51 / km)
slept:9.0 weight:157.2lbs shoes: Asics trail shoes

Lunch run up the canal, trying to ease out the weekends training. Didn't feel too bad but it was proper chilly bob and also nice and muddy.

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

Run from work to circuits and from circuits home.

Circuits 45:00 [4]

Week 2 of new style circuits, and even a new sound track. Racing Craney on the arm walks on the last set was possibly a bit silly, felt pretty stuffed at the end.

Sunday Jan 21, 2007 #

Orienteering race 1:04:00 [4] *** 7.5 km (8:32 / km) +300m 7:07 / km
shoes: O shoes

Colour coded event at Eyam. Ran OK apart from two mistakes which cost me over 8 mins. Doh! But still came second, albeit miles behind Nails who seemed to be flying. The only thing that cheered me up at the end was hearing that Craney had mispunched. Was reasonably pleased with my terrain running which is slowly improving. To be honest, it wasn't a great course and I didn't enjoy flogging through the heather at the end.

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: Road shoes

Run down to gym. Got a stitch as I hadn't left enough time after my Little John lunch.

Weights 50:00 [3]

Gym sessions. 10 mins on cross trainer, 30 mins weights and then 10 mins on the bike. Legs pretty tired now, been a good weeks training. It's good to get back into a routine again.

Saturday Jan 20, 2007 #

Orienteering 1:20:00 [4] 11.0 km (7:16 / km)
slept:9.0 shoes: O shoes

Orienteering session on Burbage with Nails, Craney, Matt D and Alex. Line course in the rocks and then 3 * 1.5-2km loops in the lovely dark green. Was really sloppy on a couple of controls (especially the first control on the second loop) but slowly getting back into reading a map. Still coughing like a f**ker when I run hard though, hope that stops soon.

Running 27:00 [3] 6.0 km (4:30 / km)
shoes: Road shoes

Road run to stretch my legs after this morning, felt pretty stiff. Just the usual loop - Rivelin Valley road, Malin Bridge, Hillsbro and back. Got rained on. Might have my first beer of 2007 tonight...

Friday Jan 19, 2007 #

Orienteering 39:00 [4] *** 5.08 km (7:41 / km)
slept:9.0 weight:158.3lbs shoes: Innov8s

SHI relay course on Loxley. Beautiful afternoon for it, and Loxley is really nice at the moment. A couple of little wobbles but pretty clean. Was a bit gay when running through all the rocks though.

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Innov8s

Run to and from Loxley. Even met Craney while running home, which just made it a perfect training session!

Thursday Jan 18, 2007 #

Running 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics trail shoes

Lunch run up the canal. It was pretty wet underfoot after all the rain last night and really windy. Basically, most of South Yorkshire blew away today, inlcuding me (nearly) on my run.

Running intervals 1:10:00 [4] 14.0 km (5:00 / km)
shoes: Road shoes

Wadsley church intervals. First interval session in over a week so struggled a bit at the beginning but got stronger towards the end. 4.22, 4.24, 4.19. Decided against a fourth as want to ease back in gently. Plus run from home to club hut, club hut to session and session home.
P.S. It was raining, again.

Wednesday Jan 17, 2007 #

Weights 40:00 [3]

I have finally got round to joining a new gym after changing jobs last year, so I can now start to do a few weights sessions. Mostly leg work with a little bit of upper body stuff.

Orienteering 44:00 [4] * 6.3 km (6:59 / km) +290m 5:41 / km
shoes: Asics trail shoes

Looped o race from Bolehill park on the Walkley map. It just seemed to be uphill all the way and my legs felt tired by the end. I also got caught out by the person who decided to build the new gate, damn it.

Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics trail shoes

Run to and from the o training.

Tuesday Jan 16, 2007 #

Running 48:00 [3] 10.0 km (4:48 / km)
shoes: Road shoes

Another lovely evening for training in Sheffield. It was that nasty misty rain where you don't feel like you're getting wet but end up soaked by the time you get home. Fulwood Road, Hangingwater, Eccy Road and back through the uni. Nice steady road run, didn't feel too bad and not too stiff from circuits. Hopefully I can start training properly again now.
NOTE: Had some chocolate milk tonight. It was nice. I think Tesco will be wondering why their chocolate milk sales have increased so much in the last few days. Rob should be on commission.

Monday Jan 15, 2007 #

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

Run from work to circuits and then from circuits home. Didn't feel too bad running, the coughing has eased off nicely.

Circuits 40:00 [4]

Circuits training with ShUOC. Rach has made us a longer harder session for the new year and it was tough. I could tell I hadn't done circuits for over a month, and I get the feeling I'm going to hurt tomorrow.

Sunday Jan 14, 2007 #

Running 27:00 [3] 6.0 km (4:30 / km)
shoes: Road shoes

It really sucks being ill, especially when you miss races that you were looking forward too. Today was the South Yorkshire cross country champs, and there was no way I could have run, so went and watched instead. Rob (2nd), Oli (5th) and Jen (4th) all ran really well. (Stop reading this now Baker...) When I got home I decided to try a run, and felt much better, so pleased.

Saturday Jan 13, 2007 #

Running 22:00 [3] 4.0 km (5:30 / km)

Decided to try running. As soon as I started I knew it was a mistake. I just couldn't stop coughing and kept bringing up these nasty yellow chunks of stuff. Think I need a bit more rest!

Friday Jan 12, 2007 #


Another day off. Feeling better though.

Thursday Jan 11, 2007 #


Hmmmm, my kill or cure approach to this cold has certainly worked, and it's killed me. Felt really bad last night. I didn't think that I could sneeze as much or produce as much snot as I have today, but hopefully that's a sign I'm getting better....

Wednesday Jan 10, 2007 #

Running 34:00 [3] 7.0 km (4:51 / km)
(sick) shoes: Asics trail shoes

I nearly managed a whole run without getting rained on, but just as I was about to finish it started. Out along the canal from work and round Don Valley bowl. Felt poo, probably should have rested. Nothing more today, will see how I feel tomorrow.

Tuesday Jan 9, 2007 #

Running warm up/down 50:00 [3] 10.0 km (5:00 / km)
shoes: Road shoes

Run to and from track. Didn't feel good on the way home, think I might be getting a cold.

Running intervals (Track) 26:40 [5] 3.0 km (8:53 / km)
shoes: Track spikes

Track session. 16 * 200m in teams of three. Hard session, but not much actual distance. Started off well but struggled a bit towards the end. Rob, Craney and Al just missed out on the Edinburgh time by 3 secs. Next time....

Monday Jan 8, 2007 #

Running 1:05:00 [3] 14.0 km (4:39 / km)
shoes: Innov8s

Went out with the headlamp on down Rivelin. Legs still a little tired from the weekend but enjoyed it. Pretty wet and muddy though.

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