Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Mar 31, 2007:

activity	#	time	miles		km		+m
Running	22	19:49:24	147.3	(8:04)	237.05	(5:01)	180
Orienteering	8	8:17:52	43.0	(11:35)	69.2	(7:12)	1505	132 /	153c	86%
Weights	4	2:55:00
Circuits	2	1:30:00
Total	23	32:32:16	190.29		306.25		1685	132 /	153c	86%

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Saturday Mar 31, 2007 #

Note
(rest day)

Played paintball, but I don't think I can count that.

Friday Mar 30, 2007 #

Orienteering 27:00 [4] *** 4.2 km (6:26 / km) +270m 4:52 / km
spiked:15/16c shoes: Innov8s

Was going to go out cycling, but the weather wasn't very good so went and ran the course Craney planned on his Rivelin East map. Enjoyed it, but legs tired and looking forward to an easy day tomorrow.

C • Rivelin East 9

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Innov8s

Run to and from start / finish of orienteering.

Thursday Mar 29, 2007 #

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

Run from home to the club hut, warm up run to Hillsbro park and then the run home afterwards.

Running intervals 40:00 [5] 6.0 km (6:40 / km)
shoes: Road shoes

An Ian special in Hillsbro park. 5 efforts of between 2 and 3 minutes, with a 2 minute jog in between. Then a kind of five point star burst relay, where each point was between a 1 and 2 minute rep. Ended up being quite a long session. Felt better at the end than the beginning.

Wednesday Mar 28, 2007 #

Weights 40:00 [3]
shoes: Road shoes

Just upper body and a bit of stretching today.

Running 1:12:00 [3] 14.0 km (5:09 / km)
shoes: Asics trail shoes

Just went out for a nice cruise up onto Stannington then up onto the top of Rivelin and back the normal way. Legs felt heavy at the start but eased off nicely during the run.

Another lovely evening, or as Neil 'hip hop gangsta' Northrop would put it, it was 'sweet as gold snazzy dogs'.

And when a dog comes sprinting towards you and the owner shouts 'don't worry she's friendly', it doesn't fill you with confidence.

C • Don't be so 1

Tuesday Mar 27, 2007 #

Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Road shoes

Morning run to loosen up after last night. Didn't get a chance to warm down after the race as had to rush off to an SYO committee meeting.

Running intervals 27:00 [5] 6.55 km (4:07 / km)
shoes: Lightweight trainers

Track session. 1900m, 950m, 1400m, 900m, 1400m. Properly tough session. Rests between reps were also short (90 secs after the 1900m and 60 secs after the rest). Felt the pain tonight.

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

Run from work to track, a couple of extra laps of the track to warm up and chat to Jason about world XC, then the run home with Oli and Jenny.

Monday Mar 26, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Same weights session as last Thursday. Felt tough on the old hamstrings today.

C • V-dot 4

Running race 26:00 [4] 6.8 km (3:49 / km) +180m 3:23 / km
shoes: Innov8s

Trunce 1. Went off hard and felt good, then my stomach went a bit dodgy in the middle part, but then finished strongly.

My PB from last year was 26.06 and as I was approaching the finish I was in 5th but going to break that by about 45 secs. I am going to try and run the whole series this year (and finish as high up as possible) so I slowed down to only break my PB by a little bit.

Lost one place hanging about before the line and got abuse from Rob Little, but I don't care! Just playing the game...

C • That's crap 6

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Innov8s

Warm up and very quick warm down.

Sunday Mar 25, 2007 #

Orienteering race 50:00 [4] **** 10.0 km (5:00 / km)
ahr:151 max:160 shoes: Road shoes

ShAFF Urban Orienteering race on a quality brand new map of Sheffield City centre. 60 minute score, with 40 controls and a question to answer at each one.

Managed to get all the controls in just over 50 minutes. I think I got a pretty good route, apart from 11, 8 and 34 which I could have done better.

The map was brilliant, Oli must have put in so much work - so thank you very much!

Running warm up/down 44:00 [3] 9.0 km (4:53 / km)
shoes: Road shoes

Run from home to Showroom cinema with Rich before starting the race, and then a longer run home with Oli, Neil, James & Mat.

Saturday Mar 24, 2007 #

Orienteering 55:00 [4] 11.0 km (5:00 / km)
shoes: O shoes

Training in Wombwell Woods with Oli and Jenny. Started off with 6 * 1.5km loops which we ran at full race pace. Then Oli and I finished off with a couple of Palmer challenges, which ended in an amicable draw.

Wombwell was nice to run in, and the new map is a big improvement.

Running 35:00 [3] 5.0 km (7:00 / km)
shoes: O shoes

Warm up, running between the loops and Palmer challenges and warm down.

Friday Mar 23, 2007 #

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

Just for you Mark ;-). Easy pre-breakfast recovery road run, usual route down to Rivelin Valley road and back through Malin Bridge and Hillsborough. That's it for today.

C • Well done 1

Thursday Mar 22, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Weights session at gym. Increased the weights on the legs, and increased the reps on the upper body stuff. Managed the squats much better today, I think my balance is improving.

Running intervals 35:00 [5] 7.0 km (5:00 / km)
shoes: Road shoes

Langsett cycles parlauff. Four reps of about 3:30 and a full lap and a bit to finish in just over 5:00. Pleased with my running tonight, felt strong on the hills and legs were turning over nicely on the flat.

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

Warm up run from home to the club hut and then to Langsett cycles, then a warm down lap with Oli and the short run home.

Wednesday Mar 21, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics trail shoes

Lunchtime run, usual route down the canal, lap of Don Valley bowl and then back. A little faster than usual but didn't feel any harder.

I needed that as my legs (especially my left hamstring) were tight after track.

C • Over Training? 9

Running intervals 57:00 [4] 12.0 km (4:45 / km)
shoes: Asics trail shoes

20 reps of 90/30 Foxdal intervals with a 10 minute warm up and a 7 minute warm down. Went out down Rivelin, off the roads this time, which makes the session much less boring. Felt fine, although my left ankle is a bit sore.

Off to the Pasta Bar for tea tonight. Not been before so quiite excited because I hear the food is good and you get lots of it!

C • pasta bar 5

Tuesday Mar 20, 2007 #

Running intervals 40:00 [5] 6.7 km (5:58 / km)
shoes: Lightweight trainers

Another Ian special at track tonight, Started off with 20 * 110m Harolds, going every 30 seconds. Each rep was taking about 22 secs so 8 sec turnaround.

After a short recovery we did 6 * 500m off about 90 secs recovery between each one. I really suffered on these, maybe because I ran the Harolds too fast (1:30, 1:30, 1:31, 1:33, 1:35, 1:34).

Then it was 5 * 300m, off the recovery it took your partner to do the same rep (0:53, 0:54, 0:53, 0:54, 0:53).

That was a tough session, hamstrings feel tight now.

C • Track 3

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

Run from work to track, a few extra laps to warm up and then the run home with Oli. It was chuffing freezing tonight, took me ages to warm up on the way home.

Monday Mar 19, 2007 #

Orienteering 1:02:00 [4] *** 9.6 km (6:27 / km) +360m 5:26 / km
spiked:26/30c shoes: O shoes

Ran the Brown course from yesterday's CSC match at Greno. Lovely crisp clear morning with a little covering of snow in the forest.

Tried to keep the pace up and run the course as if I was racing it, managed it for the most part but legs felt tired up the hills after the weekend. Enjoyed the course (thanks Neil) and thought it was the right length.

Missed number 2 (too high), 17 (too far left), 23 (because Neil had changed the feature) and 26 (dodgy route). Good times from Oli and Marcus yesterday. I also enjoyed following the taped route from 15 to 16 ;-)

C • makes it worthwhile 1

Orienteering warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: O shoes

Run to start and and back from finish.

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

Run from work to circuits and circuits straight back home.

Circuits 45:00 [3]
shoes: Road shoes

Usual ShUOC circuits session. Found it tough today, maybe because I've not done it for a couple of weeks, maybe because I'm just tired. Lots of bits hurt.

Sunday Mar 18, 2007 #

Event: CompassSport Cup Round, Greno Woods, Yorkshire

Orienteering race 1:16:04 [4] *** 11.6 km (6:33 / km) +480m 5:26 / km
spiked:20/25c

Interland match in Belgium. Did exactly what I told myself not to do and went off far too fast. Overshot the first control, and banana-ed badly to the second. I then got my head sorted and ran the rest of the course cleanly, apart from one bad route choice. When I was running cleanly, my splits weren't too bad compared to Fabian and Duncan.

Disappointed with how I started the race, but pleased with how I got my head back together and raced the rest. It was still really good experience for me and will hopefully help the rest of my season.

Three weeks until JK to sharpen up my running and my navigation.

C • nice one 3

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: O shoes

Run to start and back from finish. Conditions were awful, wet and windy. Got cold very quickly when I finished so ran hard back to the bus to get changed and have a shower (which was cold).

Saturday Mar 17, 2007 #

Orienteering race 35:10 [4] 5.2 km (6:46 / km) +150m 5:55 / km
shoes: O shoes

Warm up middle race for Interland. Decided I had to run this quite hard, firstly to get into reading the map at speed, and secondly to see how I felt at a high tempo for a proper length of time.

It blew the cobwebs away quite nicely. Navigated well for the first 10 controls, but then made a couple of silly mistakes later on. One because I lost contact and got distracted by other runners, and one because I thought the leg was just too easy.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics trail shoes

Brief warm up for middle race, and then longer warm down with Duncan around some of the forest near the accomodation.

Friday Mar 16, 2007 #

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

Just a nice gentle pre-breakfast run to turn the legs over as going to be travelling pretty much all day today. Felt good after last night.

C • Good luck 3

Thursday Mar 15, 2007 #

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)
shoes: Road shoes

Run from home to the club hut, out to Tricketts and back home again. Hard work up the last hill from Malin Bridge to South Road.

Running intervals 15:00 [4] 3.0 km (5:00 / km)
shoes: Road shoes

3 out of the usual 4 Trickettsm reps - short, medium and long. Quite pleased with how my legs felt and ran the last one properly hard.

And Oli, it's Fajitas tonight.

C • Fajitas? 2

Wednesday Mar 14, 2007 #

Note

Last 7 days training - 00:00:00.

Not often you see that!! Hopefully put that right with a little jog this evening.

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

Went out for an easy run down Rivelin with Rich. Out to the first dam and then back up Den Bank and through the stables. Feeling a little tired at the end, but no ill effects as yet.

Followed it up with Chinese takeaway and chocolate cake.

C • Careful! 3

Tuesday Mar 13, 2007 #

Note
(sick)

But feeling much better today. Got a bit of appetite back and have been getting some food down. Even went for a little walk around Ruskin Park.

Monday Mar 12, 2007 #

Note
(sick)

Spent the day mostly in bed, but not really felt a huge improvement. Not got any appetite and still struggling to eat anything at all.

C • food tips 3

Sunday Mar 11, 2007 #

Note
(sick)

Well, what a completely rubbish weekend. Just after writing the note yesterday saying my cold was feeling much better I started to go light-headed and dizzy. By lunch I was being sick and that continued all afternoon.

Felt better this morning, but there was no way I could run, especially as I had not eaten for 24 hours, so just drove back to Sheffield.

So, in summary I drove 360 miles, didn't do either of the races I wanted to do and spent most of my time either sat on or curled around the toilet. Great.

I'm in a bit of a boo now.

C • poor you...... 8

Saturday Mar 10, 2007 #

Note
(sick)

Better again today, now in a bit of a XC quandry. I am going to go to the race, and if I'm needed so that we score a team I'll race, otherwise I will go for a nice jog and cheer on the boys and girls.

Friday Mar 9, 2007 #

Note
(sick)

Feeling better, but need to decide whether to run National XC tomorrow. Still going to travel home tonight and see how I feel in the morning.

C • Re: oooo good luck 1

Thursday Mar 8, 2007 #

Note
(sick)

Cock.

C • Re: immune! 11

Wednesday Mar 7, 2007 #

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

Lunch time run down the canal. It was quite warm today, too warm for a thermal, long sleeve top, hat and gloves (I'm starting to get like Oli for wearing lots of layers). There were lots of people out fishing, I don't think I would want to eat anything caught from the canal, but maybe catching stuff is not really the point of fishing.

C • fishing 4

Running intervals 40:00 [4] 9.0 km (4:27 / km)
shoes: Road shoes

20 * 90/30 Foxdal intervals. From Malin Bridge down Rivelin Valley road to the post office, back up the A57 and down through Broomhill. Wasn't pushing too hard, just trying to stride nicely through them.

Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: Road shoes

10 minute warm up and slightly shorter warm down as I had run out of run. Met Neil on the way back, at least he is up and about now!

Tuesday Mar 6, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Usual weights session, but added a few more squats with the bar thing.

Running 1:09:54 [3] 13.0 km (5:23 / km)
ahr:127 max:148 shoes: Asics trail shoes

Decided to give track a miss tonight, had a bit of a dry throat the last few mornings and while it's not getting any worse, intervals maybe wouldn't have been a good idea. Or maybe it's just that I'm being stupid and overly paranoid. Need to snap out of this. Anyway...

Went for a feel good run in Rivelin in the sun and felt, well, OK. Heart rate average 6 higher than last time I did the run, but ran three mins faster. Max only 4 higher. Up onto Stannington, Coppice track and back through the stables.

Monday Mar 5, 2007 #

Running 32:30 [3] 7.0 km (4:39 / km)
shoes: Road shoes

Hill program run on treadmill at gym.

Running warm up/down 21:00 [3] 4.0 km (5:15 / km)
shoes: Road shoes

Run from work to circuits and then home afterwards.

Circuits 45:00 [3]
shoes: Road shoes

Circuit training. The usual 8 sets of 5 exercises, 45 secs on, 15 secs off. Slight change in the order, with CV first in each set. Not done circuits for a few weeks now, but felt OK. May hurt tomorrow.

Sunday Mar 4, 2007 #

Orienteering 1:25:00 [2] *** 4.0 km (21:15 / km)
spiked:26/30c shoes: O shoes

Taping control sites at Greno with James. Started off anti-clockwise, and met pretty much half way round.

Orienteering 42:00 [3] *** 4.5 km (9:20 / km)
spiked:30/32c shoes: O shoes

Checking tapes at the controls James had been to first after we had met half way. It ended up being good control pick training, ran cleanly through most of the controls and found all the tapes with no problem.

Saturday Mar 3, 2007 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: O shoes

Run to start, jog back through last few controls to look for Rich then run back to car park.

Orienteering race 55:38 [4] *** 7.1 km (7:50 / km) +245m 6:41 / km
ahr:147 max:156 spiked:15/20c shoes: O shoes

DVO event at Stanton Moor. Made a last minute decision to go as it was sunny. Course was OK, but would have liked more controls in the quarries. Didn't run too hard, but tried to navigate cleanly, and managed that for the most part but made a couple of silly mistakes. Might have been me, might have been the map. Probably a bit of both. Don't think Neil liked the map last time he was there. Results:
http://www.dvo.org.uk/results/Stanton07/results.ht...

Friday Mar 2, 2007 #

Note
(rest day)

Proper rest day. Went to the pub to avoid RDD.

Thursday Mar 1, 2007 #

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Road shoes

Run from home down to club hut, club hut out to Wadsley Church and then back home again. It's easy to know Andy T is back, because not only are all the ladies excited but the run to the session was somewhat harder than it has been the last few months!

Running intervals 30:00 [5] 5.0 km (6:00 / km)
shoes: Road shoes

Wadsley Church figure of 8 intervals. I was paired with Jules who was running very well, so it meant my rests weren't too long, but still just over 100%. 4.10, 4.08, 4.12, 4.10. All about 10 secs faster than last time I ran the session w/c 15/1, and I only did three then. Maybe I'm not getting ill.

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