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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jul 31, 2007:

activity # timemileskm+m
  Running21 19:06:11 142.92(8:01) 230.0(4:59) 730
  Orienteering9 10:42:21 48.78(13:10) 78.5(8:11) 2220
  Weights4 3:00:00
  Road biking1 1:30:00
  Total27 34:18:32 191.69 308.5 2950

» now

Tuesday Jul 31, 2007 #

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

Had the afternoon off, and as the weather was so nice I decided to get out on the bike. Out along the A57, through Strines and back through High Bradfield and Loxley. Fantastic day to be out, really enjoyed it, but could tell it had been a long time since I had been cycling.

Monday Jul 30, 2007 #

Running race 25:36 [5] 6.5 km (3:56 / km) +200m 3:25 / km
shoes: Innov8s

Trunce 7. Legs felt good for the first 200m, then the adrenaline wore off and they felt rubbish. Got round, got third place, got the points. Job done. Didn't PB but wasn't expecting to, and nobody else round me did either. Was also lucky that because it's the summer holidays a few of the better runners were missing.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Innov8s

Sunday Jul 29, 2007 #

Orienteering race 2:34:00 [3] 14.0 km (11:00 / km) +820m 8:30 / km
shoes: O shoes

Capricorn Day 2. Had a 10 second lead over Rhys FR from day 1, and he overtook me at the master maps. We got to the first control at the same time but then I got ahead on the way to 2 and think I was about 5 minutes ahead when he lost his dibber. Feel sorry for him as he was running well.

Took a rubbish route through loads of head high bracken from 3 to 4 but it seems everybody else did it too. I also did my best to blow it by going to the wrong number 9 and only realising when the code didn't match my descriptions. Luckily it was kind of on the right way to my proper control.

Oli won the A course quite convincingly and won a beautiful trophy which I'm sure Jen will love to have round the house for the next year.

Really enjoyed the two races, I don't run enough on Kinder but now I have a good map I think I will go up there more often. Would be great to get it mapped for orienteering. If PFO can get permission for the Capricorn...

Saturday Jul 28, 2007 #

Orienteering race 3:30:00 [3] 21.0 km (10:00 / km) +900m 8:14 / km
shoes: O shoes

Capricorn day 1. Not done a mountain marathon for a good while, and struggled with the scale for the first three controls and kept stopping way too early. That was compounded by the fact it was tussocky and I wasn't running as fast as I thought I was.

Started off with a loop round Alport Moor and then crossed over the A57 and straight up Fairbrook Naze. This was followed by a quality leg straight over the plateau to a crag below the Woolpacks, tough running and I fell in a good few peat bogs, the deepest coming to mid thigh. Finished back across Kinder and below Crookstone knoll.

Felt OK for the first 3 hours, went through a pretty ropey patch for 10 minutes but got my second wind and that saw me to the finish. Not seen any results, was leading when we left but only a few secs ahead of Rhys FR who ran really well. Should be a good race off tomorrow!

Unlike Oli, I don't feel guilty for having a bath, going to Tescos and buying cookies, going out for a meal at Antibos this evening or sleeping in my nice warm dry bed. I need all the help I can get.

Friday Jul 27, 2007 #

(rest day)

In preparation for the Capricorn this weekend.

Thursday Jul 26, 2007 #

Running 55:00 [3] 11.0 km (5:00 / km)
shoes: Road shoes

Broomhill, Fulwood, Hangingwater, High Storrs, Greystones, Eccy Road, Hanover Way, Uni, home. Oli was right, the sun did come out, but then it rained again but I was home before the big downpour.

Wednesday Jul 25, 2007 #

Running 1:20:00 [3] 16.0 km (5:00 / km)
shoes: Asics trail shoes

Loxley Valley, Storrs, Stannington ridge, then down to Rivelin and back up Coppice Track and through the stables. The run wasn't as long as I thought it was going to be, which was probably a good thing as my legs were more tired than I thought after last night.

Tuesday Jul 24, 2007 #

Running intervals 30:00 [5] 4.5 km (6:40 / km)
shoes: Lightweight trainers

Summer has arrived in Sheffield for one day only. What a great night to be back down at the track, and in a sadistic kind of way I actually quite enjoyed it.

Six sets of 500m with 30 secs recovery and then 250m. Two and a half minutes between the sets, except between sets three and four when we had four minutes. Ran the 500s in 89, 87, 87, 85, 87, 87 and the 250s in 42, 41, 43, 43, 41, 41. The last set hurt.

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

Run to track, a few extra laps and strides to warm up and the run home with the Johnsons and Little Rob.

Monday Jul 23, 2007 #

Weights 45:00 intensity: (35:00 @1) + (10:00 @2)
shoes: Road shoes

Running 55:00 intensity: (10:00 @2) + (25:00 @3) + (20:00 @4) 12.0 km (4:35 / km)
shoes: Asics trail shoes

Bottom of Rivelin, Coppice Track and back through the stables. Did two 10 minute tempo efforts in the middle off 5 mins recovery. Making up for sitting on my arse all day yesterday.

Saturday Jul 21, 2007 #

Running long 2:07:00 [3] 25.0 km (5:05 / km)
shoes: Asics trail shoes

Long run from home as the weather didn't look too great. It didn't rain while I was out but was wet underfoot. Out along the bottom of Rivelin, up to the the Headstone, over Ocean View then back down the parks.

For the closet birdwatchers out there, today I saw a swallow, a heron and a kingfisher.

Friday Jul 20, 2007 #

Running 25:00 [3] 6.0 km (4:10 / km)
shoes: Road shoes

I love running in the rain.

Thursday Jul 19, 2007 #

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

Along the canal in an attempt to loosen my legs which are really stiff after last night. It didn't work. And my watch strap broke. And the shower at work is playing up so it was either red hot or freezing cold. And I've had a bad morning at work. Not a good day so far.

Running intervals 1:10:00 intensity: (15:00 @1) + (40:00 @3) + (15:00 @5) 12.0 km (5:50 / km)
shoes: Road shoes

Hallamshire intervals. I was not looking forward to this, and made sure Oli knew that I wasn't. But I guess I kind of enjoyed it although my legs have properly stiffened up again now.

3 long loops with two hills in them (2:40, 2:44, 2:44) then 3 shorter loops with one gradual hill (2:10, 2:09, 2:09). Run out and run home with Oli.

Wednesday Jul 18, 2007 #

Running race 31:07 [5] 6.5 km (4:47 / km) +330m 3:49 / km
shoes: Innov8s

Bamford fell race. Lots of people out tonight, it was good to see Hargreaves, Carter and Bown running too. Little Rob won impressively from Craney and then Phil. I trailed in 9th. Tough race with lots of climb, but a nice evening for putting myself through all that pain.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Innov8s

Warming up and down for race. Felt pretty screwed on the warm down.

Tuesday Jul 17, 2007 #

(rest day)

And another missed track session. Just can't face it at the moment, but the longer I leave it the worse it gets.

Monday Jul 16, 2007 #

Weights 45:00 [3]
shoes: Road shoes

Increased the reps on the leg weights today. Felt OK.

Running 1:02:00 [3] 12.0 km (5:10 / km)
shoes: Asics trail shoes

'Easy' run with Adam, Gareth and Andy T down Rivelin. The pace eased a bit once Andy had gone off up Lodge Lane. It wasn't raining tonight which was nice for a change.

Sunday Jul 15, 2007 #

Running long 1:42:00 [3] 20.0 km (5:06 / km)
shoes: Asics trail shoes

Another wet day in Sheffield. Went for a cruisy run up the parks, round the road at the top and then back along the top of Rivelin. As I was running up the road just after the top of the parks I heard this clatter behind me and turned round to see a riderless horse bolting towards me. I had to jump over the nearest wall to get out of the way.

Saturday Jul 14, 2007 #

Orienteering race 40:00 intensity: (20:00 @2) + (20:00 @4) 4.0 km (10:00 / km)
shoes: O shoes

Planetfear Ultrasprint. Four really intense races on a 1:1000 map with specially construcuted maze at the start and finish of each course.

Race 1 - Getting used to it.
Four heats, four runners starting each minute, fastest four from each heat making it through to the next round. Punched the wrong gate coming back into the field but realised and got the right one. Won my heat by about 30 secs. Some big name casualties with Charlie, Al and Tim all mispunching.

Race 2 - Don't do anything silly.
Four heats, four runners starting each minute, fastest two from each heat making it through to the semis. Made my biggest mistake of the day on this one, losing maybe 20 secs on one control where the scale got me. Again punched a wrong control but double checked the code and got the right one.

Race 3 - Make or break.
Two semis, four runners in each, head-to-head with butterflies, first two to finish into the final. I got drawn in the tougher semi with Craney, Marcus and Ben. Had the first butterfly the same as Matt so left the field in second, just behind him. We then had the second butterfly in opposite directions and I got caught by Marcus. We then passed Craney looking for the middle control third time round and managed to stay ahead to the finish. Major shock as Craney was out.

Race 4 - The Grand Final.
Four runners (me, Rob, Neil, Marcus), head-to-head with four butterflies, first to finish wins. We all the left the field after the first butterfly together, we all left the second butterfly together, we all started the third butterfly together. Then Rob went the wrong way round the butterflies, Neil and Marcus both missed and I came back into the field in the lead. Held it together round the last butterfly in the maze to take the victory and the £150. Woohoo!

Great day, great race. Big thanks to Oli for all the work he did mapping and planning and to all the organisers.

Friday Jul 13, 2007 #

Weights 45:00 [3]

Weights session. Felt less sore afterwards than I did earlier in the week.

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Asics trail shoes

Got very wet and muddy running with Dyson and Gareth. Met them at Rivelin fire station and we went up Loxley valley along a load of paths I've not been on before. Need to explore up there a bit more.

Thursday Jul 12, 2007 #


It's weird not training for anything, I feel in limbo. Maybe I should aim for a half marathon or something over the summer.

Running intervals 20:00 [4] 4.0 km (5:00 / km)
shoes: Road shoes

Hallamshire. Wasn't intending on doing the session, but got dragged into it and glad I did. This was my first interval session for about a month. Two small laps (1.44 / 1.44), two medium laps (2.06 / 2.08) and one large lap (2.53). Felt strong but a bit slow.

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

Run to and from Hallamshire.

Wednesday Jul 11, 2007 #

Orienteering race 12:47 [4] 3.0 km (4:16 / km)
shoes: Asics trail shoes

Sprint race at Tapton School. Good little course, ran cleanly and pushed hard.

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

Run out to Tapton School and back. Good job Neil told me which school it was because I was off to completely the wrong place.

Tuesday Jul 10, 2007 #

Weights 45:00 [3]

First time in a while, but the same session as usual.

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

Just a short road run to loosen the legs off after the weekend and last night.

Monday Jul 9, 2007 #

Running race 25:28 [5] 6.5 km (3:55 / km) +200m 3:24 / km
shoes: Innov8s

Trunce 6. No Rob Little tonight, so a chance for some good points. Got second place and a new pb so 29 points, think I will be leading the series now. The course is still quite slow, as I had to run hard all the way to pb. Or maybe I'm just slow. Last nights festivities kicked in half way up the second hill and I felt a bit ill.

Sunday Jul 8, 2007 #

Orienteering race 37:09 [4] 6.7 km (5:33 / km) +165m 4:56 / km
shoes: O shoes

Railsport relay - Whippendell Woods. The medals were going to be fought out between Russia, Switzerland, Bulgaria and us. Martin Ward ran first leg and ran well, coming back in second, 90 seconds down on Russia and 2 minutes up on Bulgaria and Switzerland.

Steve Corrigan had a good run on second but was up against the top 3 M45s from Saturday. The Russians extended their lead to 4 minutes over Bulgaria who were 1 minute up on our team and the Swiss team who were together at the end of the leg.

Again, I screwed up at the start, and nearly made a 90 degree error but checked my compass and corrected, only losing 30 seconds. I was running with the Swiss runner, and as we punched 4 the Bulgarian popped in from the wrong direction and it was race on!

We dropped the Swiss guy on the uphill leg to number 5, and then I took a different route to the Bulgarian to 8 and got ahead. Ran cleanly and smoothly for the next 10 or so controls, but then wobbled a little bit on 20 and 21. Could hear him in the forest behind me, but I had a 30 second lead at the spectator control and held that round the last little loop to come home in second, 5 mins behind the Russians.

It was great to get a relay medal, and it was good pressure running practice for me which I nearly blew at the beginning.

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

Saturday Jul 7, 2007 #

Orienteering race 1:03:51 [4] 10.7 km (5:58 / km) +240m 5:22 / km
shoes: O shoes

Railsport individual race - Epping Forest. I knew it was going to be vague and I knew I had to be careful at the beginning, but I blew it. I missed 1,2,3 and 4 losing 3 minutes and getting caught by Ingo Horst at 4. We ran the next few legs together, taking slightly different routes before I took the better route on the long leg to 13, taking 45 seconds out of him. I was still ahead at the spectator control by about 30 seconds, but he caught me on the next long leg and we finished together.

Robert Banach was only 10 secons behind Ingo on time at the spectator control, but then he made a 6 minute (!) mistake on a leg that took me 1:15 and finished 5th. Second place was Alexim Sytchev who I think may have got the bronze when JEC was in Epping.

Pleased with the result, but not the run as my head was all over the place at the start. I did a similar thing at Interland as well so something to work on.


According to one of the Swiss team, the longest a mistake should be is three minutes. One minute to realise you have gone the wrong way, one minute to work out where you are, and one minute to get back to the right place. For women that goes up to four minutes because there is an extra minute in the middle for shopping ;-).

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

Friday Jul 6, 2007 #

Orienteering 42:00 [3] 6.0 km (7:00 / km)
shoes: O shoes

Training on Hampstead Heath. Went up to the top of Parliament Hill to see what all the fuss is about when the National XC is there. It didn't seem that steep, but it probably is by the 5th time you go up it. Ran back via a few controls and a short line course.

In the morning we had been on a boat trip down the Thames from Greenwich to Westminster. When we turned the corner and could see London Bridge all the foreigners stood up and started to applaud which was quite funny.

Thursday Jul 5, 2007 #

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

Treadmill in gym at hotel. It was raining outside and the A41 Watford Bypass didn't look very exciting anyway.

Wednesday Jul 4, 2007 #

Orienteering 38:00 [3] 6.0 km (6:20 / km)
shoes: Asics trail shoes

Putting out the flour and the white course controls for the sprint race. Got wet putting the controls out, and then wet again doing the start / finish. I'm fed up of all this rain in Sheffield, it's supposed to be chuffing July.

Tuesday Jul 3, 2007 #

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

Just a cruise round Rivelin to try and run the weekends races out of my legs. Felt OK but not great. Glad I didn't go to track.

Monday Jul 2, 2007 #

(rest day)

Can't be arsed. I'm tired and it's raining.

Sunday Jul 1, 2007 #

Orienteering race 44:34 [4] 7.1 km (6:17 / km) +95m 5:53 / km
shoes: New silver o shoes

WOC Middle trial. Not so good today, went for it, and made quite a few mistakes. Speaky caught me 3 minutes at 19, I chased after him and missed in the green at 22, and again at 23. Mark Nixon then caught me 6 minutes and I lost heart a bit. 19th place. Ah well, still happy with how the weekend went.

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: New silver o shoes

Warm up & warm down.

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