Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Dec 31, 2007:

activity

time

miles

Running

36:17:14

277.38

(7:51)

446.4

(4:53)

Strength & conditioning

2:30:00

Orienteering

1:58:39

13.67

(8:41)

22.0

(5:24)

Circuits

1:40:00

Total

42:25:53

291.05

468.4

2:21

0:00

» now

Monday Dec 31, 2007 #

Running 1:03:00 [3] 12.0 km (5:15 / km)
shoes: Asics Gel Torana

Bottom of Rivelin, up to top on path next to cafe and back home via stables.

C • path next to cafe 1

C • Happy New Year 1

Sunday Dec 30, 2007 #

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
(rest day) shoes: Asics Gel 1120 (1)

Easy run to and from the gym.

Strength & conditioning 30:00 [3]
(rest day) shoes: Asics Gel 1120 (1)

Followed by some jacuzzi time.

Saturday Dec 29, 2007 #

Running 38:00 [2] 7.5 km (5:04 / km)
shoes: Road shoes

Run from home to Graves Park. Quite a long climb from the centre of town up to the park, but legs didn't feel too bad.

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Asics Hyper XC

Warm up lap for the cross country and then a few other bits and pieces.

Running race 38:43 [5] 10.0 km (3:52 / km)
shoes: Asics Hyper XC

Sheffield Open Cross Country Race. 4 * 2.5km lap round the football pitches in the park. As Graves Park is at the the very top of Sheffield, it was pretty windy. So windy that at times I felt like I was running hard just to stand still. Unsurprisingly after the past few days training my legs felt a little tired so was a bit off the pace. Felt a lot of pain on the third lap: 9.20, 9.38, 9.55, 9.49. Rob won in just under 36.

Running 34:00 [2] 7.5 km (4:32 / km)
shoes: Road shoes

Run home, but with Oli and Rob this time.

Note

I've done it, I've managed to break 100 miles running in the last 7 days. I thought it would be something interesting / challenging / stupid* to do while I was on holiday and had the time to dedicate to it. It's pretty tough, mentally more than anything because you have to keep doing that extra session. Legs don't feel too bad, just a little stiff. Time for some well earned sofa time.

* delete as appropriate

C • 100 miles 3

Friday Dec 28, 2007 #

Running long 1:33:00 [3] 19.0 km (4:54 / km)
shoes: Asics Gel Torana

Bottom of Rivelin to the dam, then diagonally up to the top, across the golf course, down Crimicar Lane, parks, Hunters Bar, Broomhill, home. Legs did not enjoy the climb up from Hunters Bar.

Running 28:00 [2] 6.0 km (4:40 / km)
shoes: Asics Gel 1120 (1)

Roads. Wet, windy and not very pleasant.

Thursday Dec 27, 2007 #

Running long 1:36:00 [3] 20.0 km (4:48 / km)
shoes: Asics Gel Torana

Long(ish) run. Legs were starting to stiffen a bit by the end, but there was quite a bit of road running in the route. Back to Sheffield tonight so will be able to get off the roads and find some hills. Really windy, but much milder than the last few days.

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

Afternoon leg loosener. Managed to clock 16 mph by gutting myself towards the speed camera. Get in.

Wednesday Dec 26, 2007 #

Orienteering race 54:00 [4] 10.0 km (5:24 / km)
shoes: O shoes

Chopwell Boxing Day score event. 60 minutes, 30 controls. Got them all in just under 54 minutes. My control flow wasn't great, and my navigation was a bit suspect in places, but I chose the best route and executed it well. Still felt a little bloated from all the food I ate yesterday.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: O shoes

Short warm up and warm down.

Running 1:02:00 [3] 14.0 km (4:26 / km)
shoes: Asics Gel Torana

Headlamp run. Put an effort in towards the speed warning sign coming back into the village and got clocked at 13 mph. I will have to try and beat that tomorrow.

C • speed freak 4

Tuesday Dec 25, 2007 #

Running 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics Gel Torana

Early morning run followed by cooked breakfast, present opening, bucks fizz, Christmas lunch, nap, Queen's speech, movies, tea, Dr Who, chocolate. Good day. My glands also seem to have gone down and stopped hurting which is a bonus. Looks like the 12 hours sleep on Sunday night and all that cocodamol worked.

Monday Dec 24, 2007 #

Running long 1:55:00 [3] 25.0 km (4:36 / km)
shoes: Asics Gel Torana

Long run from home. Route here. Not hugely exciting, but still enjoyed it. Feeling strong all the way round.

Sunday Dec 23, 2007 #

Running 1:30:00 [3] 20.0 km (4:30 / km)
shoes: Asics Gel Torana

Run to and from Plessey Woods. Mostly off road, but pretty flat. There is now an open cast mine instead of one of the footpaths so I ran straight through it, which probably wasn't that sensible. I did however see a MASSIVE dumper truck, it was so big that the wheels about twice as tall as a transit van. Route.

C • Fun... 2

Orienteering race 21:00 [4] 4.0 km (5:15 / km)
shoes: O shoes

Plessey challenge. Mass start event, with the first half a normal orienteering course and the second half a bit of window orienteering. Won quite easily.

Saturday Dec 22, 2007 #

Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Asics Gel Torana

Headlamp run from parents house. Beautiful clear evening with a full moon so hardly needed to use the lamp at all. It's pretty flat round here, and you can get quite a long way even when you aren't running particularly hard. The biggest hill was the bridge over the A1.

Friday Dec 21, 2007 #

Running 25:00 [2] 5.0 km (5:00 / km)
(rest day) shoes: Road shoes

Feeling tired after beers and a late one last night, so just an easy run home from work. My glands are also giving me a bit of stick.

No more work until 2008 - yay! And I've just finished wrapping my Christmas presents - double yay!

Thursday Dec 20, 2007 #

Strength & conditioning 40:00 [3]
shoes: Asics Gel 1120 (1)

Added an extra upper body circuit today.

Running 1:04:00 [3] 14.0 km (4:34 / km)
shoes: Road shoes

Road run. Same as last Wednesday except when I got back to the University I came home through Broomhill and over the top of Crookes.

Wednesday Dec 19, 2007 #

Running long 2:00:00 [3] 24.0 km (5:00 / km)
shoes: Asics Gel Torana

Run home from work and then down to Hillsbro to meet Rob. Out through Beeley (which is looking very nice at the moment), a loop in Wharncliffe and then back into Sheffield down the 'ramp' as Rob called it. Rob also kept me updated with our running speed at regular intervals.

Despite having lived in Sheffield for over nine years, that was the first long run I've done from home through Beeley and Wharncliffe.

C • apart from 2

Tuesday Dec 18, 2007 #

Running intervals 40:00 [5] 9.0 km (4:27 / km)
shoes: Lightweight trainers

Two sets of 6 min, 5 min, 4 min. 2 min recovery between reps and 3 min between sets. The first and third reps were a mixture of on the track and round the outside, the second rep was purely on the track. It ended up being 30 mins hard running all together which is quite a bit more than usual

Wasn't sure how I'd feel after no hard sessions last week but my legs felt good and I enjoyed it.

Running warm up/down 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Road shoes

Run to track from home with Oli, drills, and then run home with Oli, Rob and Little Rob.

Monday Dec 17, 2007 #

Running 36:00 [2] 7.0 km (5:09 / km)
shoes: Road shoes

Monday lunch run. Usual route, and saw Mo Chapman twice.

Circuits 50:00 [3]
shoes: Road shoes

ShUOC 'Christmas' circuits. 40 minutes of 45/15 plus warm up and warm down. It's tougher when you miss even one week. Lots of Christmas tunes to do the exercises to. Craney would have loved it.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: Road shoes

Work to circuits and then home over the top of Crookes.

Sunday Dec 16, 2007 #

Running 1:38:00 [3] 20.0 km (4:54 / km)
shoes: Road shoes

Christmas card delivery run. After a bit of deliberation, I decided on a route which went: Alex & Rach, Dave & Kathy, Nick Lightfoot, Gareth & Kelly, Ricky & Kim, Dave & Jen, Al & Jaimie, Helen & Phil, Andy & Louise, Rob & Clare, Oli & Jenny, home. Route here.

Under estimated slightly how long this was going to take, but on a positive note my legs were still feeling strong at the end. This is the first weekend since the first weekend of October that I've not done a race of some description (orienteering / road / XC) and it feels good!

C • thank Mike! 7

Saturday Dec 15, 2007 #

Running 47:00 [3] 9.0 km (5:13 / km)
shoes: Asics Gel Torana

Early morning cruise round Rivelin before catching a train to London. Cracking morning for it and it blew away the cobwebs of last nights beer quite nicely. Even bumped into Phil, Helen and Izzy in Bole Hills.

If I was a car thief I would have had a field day. Loads of people leaving their cars running to defrost and then going back in the house.

Note

When we arrived in London we headed straight over to the Adelphi theatre to try and get some return tickets for the matinee performance of Joseph. We got lucky, and it was excellent.

Friday Dec 14, 2007 #

Running 29:00 [2] 6.0 km (4:50 / km)
shoes: Road shoes

Early morning run, dark and cold at the start, light and cold at the end. It was my only chance to get out as it's the department Christmas do tonight.

Thursday Dec 13, 2007 #

Strength & conditioning 40:00 [3]
shoes: Road shoes

As an early Christmas present to myself, I increased the weights slightly.

C • 2 bags 1

Running 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Asics Gel Torana

Rivelin loop with my headlamp on. Cold, icy and a bit misty down in the valley but everything was nice and sparkly because of the frost. Actually felt like I could run tonight which was a big bonus after the last few days.

I think I have been living with Neil too long and his anger is starting to rub off on me. An event that would normally have mildly irritated me but not got me wound up, tonight led to me giving a load of abuse to a car driver. Oh dear.

Wednesday Dec 12, 2007 #

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

Run on the roads. Legs still not right, but getting less stiff. Proper cold.

Tuesday Dec 11, 2007 #

Running 52:00 [3] 10.0 km (5:12 / km)
shoes: Road shoes

No track tonight, got a busy week with lots on so taking the opportunity for an easy one before hopefully a couple of big weeks over the Christmas break. Rich has got the lurgy so want to try and avoid getting that too.

Ran home from work, via some shops to get the last part of my Dads Christmas present. Shins and the inside of my legs still stiff from football on Sunday, but easing off by the end.

Monday Dec 10, 2007 #

Note
(rest day)

Tired, hungover and broken from the weekend.

Sunday Dec 9, 2007 #

Running race (Cross country) 37:13 [5] 10.4 km (3:35 / km)
shoes: Asics Hyper XC

South Yorkshire XC champs at Hayfield Lakes. A flat course so a fast course. One small lap, one medium lap and two large laps. Went off a bit harder than in the other races, but managed to run negative splits on the long laps which was pleasing. Not sure where I finished, but it was behind quite a few other Hallamshire runners. Oli wasn't in quite as much of a boo before racing today.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Hyper XC

Long lap to warm up and down.

Saturday Dec 8, 2007 #

Event: ShUOC Chasing Sprint and Captians Memorial

Orienteering race (Prologue) 23:17 [4] 4.0 km (5:49 / km)
shoes: O shoes

A very cold and wet ShUOC chasing sprint prologue, on a quality new map by Oli. Started well but then got off line and missed 5. Punched at the same time as Joe Mercer and thought he had caught me 2 minutes (I had actually caught him 2 minutes) and then ran off in the wrong direction to 6. Lost about 75 secs on those two controls, but then ran the rest of the race well to finish 4th.

Orienteering race (Chase) 20:22 [4] 4.0 km (5:06 / km)
shoes: O shoes

An even colder and wetter ShUOC chasing sprint chase. Started 4th, 1 minute down on Marcus, 45 secs down on Nick B and 30 seconds down on Neil. 10 secs ahead of Andy P and Al. Think I took the wrong route on the long leg to 2 and ended up behind Andy P and AL so ran really hard to catch them up. Al and I then pulled away from Andy P, and I made my move at the penultimate control and beat Al in to finish where I had started - 4th. Well done to Marcus taking the victory from Neil and then Nick.

A big thanks to ShUOC for a great event despite some of the worst weather in Sheffield for a long time.

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

Running to and from the prologue start / finish and some other bits and pieces.

A - Splits

Friday Dec 7, 2007 #

Running (Technique drills) 40:00 8.0 km (5:00 / km)
shoes: Road shoes

Some running drills at the track, plus run there and back from work. It's a bit windy today. Just had a look at the weather for the weekend and it looks totally pants.

Thursday Dec 6, 2007 #

Strength & conditioning 40:00 [3]
shoes: Road shoes

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

Just went out for a run on the roads to ease my legs out after yesterday. Feeling a little tired, but better by the end.

Wednesday Dec 5, 2007 #

Running long 2:21:00 [3] 28.0 km (5:02 / km)
shoes: Asics Gel Torana

Hmmm, misjudged slightly how long this was going to take. Ran home from work, then down to Hunters Bar, up the parks, Burbage mines, round Lady Cannings, Limb Valley, over to the old fire station, back to the parks, Crimicar Lane, across the golf course and back along the top of Rivelin. Route here.

Had a bad patch coming down Limb Valley but ate a couple of jelly babies and they got me to the top of Crimicar Lane. Legs were getting achey on the last bit. Feel a bit tired now.

C • tsk tsk 4

Tuesday Dec 4, 2007 #

Running intervals 35:00 [5] 6.0 km (5:50 / km)
shoes: Lightweight trainers

Shorter intervals at track tonight. 3 sets of 500m, 400m, 300m, 200m. 40 secs between reps and two minutes between sets. Then 10 minutes of race and chase with Oli & Al. Worked out at about 80 seconds on / 40 seconds off. Tough one.

Running warm up/down 55:00 [3] 10.0 km (5:30 / km)
shoes: Road shoes

Run from work to track, a few extra laps warm up and drills then run home with Oli and Al.

Monday Dec 3, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Road shoes

Monday lunch recovery run. On the treadmill in the gym because it was raining outside.

Circuits 50:00 [3]
shoes: Road shoes

ShUOC circuits. 40 minutes of 45/15 with the most annoying CD player in the world ever. I think Rach should refuse to pay for the room hire until the staff get off their arses and make sure all the equipment is there and that it is in working order.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Road shoes

Work to circuits and then home via the top of Crookes with Tett.

C • surely 1

Sunday Dec 2, 2007 #

Running race (10km road race) 34:18 [5] 10.0 km (3:26 / km)
shoes: Road shoes

Percy Pud. Cold and wet this morning, but not too windy so decent conditions. My watch says that I equalled my pb, which I'm happy about, but I'm even more happy about being 50 seconds faster than last year. 5km splits of 17:11 and 17:07. Other orienteers ran well, with Rob and Oli both getting new pbs.

C • Nice one 9

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

To and from home to race, via Rob and Clares.

Saturday Dec 1, 2007 #

Running 50:00 [3] 9.0 km (5:33 / km)
shoes: Asics Gel Torana

Short Rivelin loop with Rich. Lovely morning for it, but looks like it's going to be properly minging for the Percy Pud tomorrow. Finished off with a few drills.

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