Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Mar 31, 2008:

activity

time

miles

Running

19:58:37

145.09

(8:16)

233.5

(5:08)

Orienteering

10:51:55

61.95

(10:31)

99.7

(6:32)

1515

Circuits

2:30:00

Strength & conditioning

1:25:00

Total

34:45:32

207.04

333.2

1515

2:09

0:00

» now

Monday Mar 31, 2008 #

Circuits 50:00 [3]
shoes: Asics Gel 1120 (1)

ShUOC circuits, not many there and the average age was a bit higher than usual. Even had the honour of an appearance from Matt and Grace. 40 mins of 45/15.

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Run from work to circuits. Then after circuits with Oli and Matt. Down to Oli's house (where we saw Jen as she got off the tram) and then I went to Tesco (where I saw Clare and Tim Austin).

Decided to give the Trunce a miss, might do some races later on in the series.

Sunday Mar 30, 2008 #

Running race (10km road race) 34:13 [5] 10.0 km (3:25 / km)
shoes: Lightweight trainers

Wakefield 10km. 10th/1261 and Alex, Armand and myself took the team prize.Got a new pb by 5 seconds, edging slowly closer to that 34 minute mark. Felt much better than Lord Mayor's 10km two weeks ago, but was only 11 seconds quicker. 5km splits of 17.06 and 17.07 so running consistently. Bit windy again today, and seemed to be losing time on the gradual downhill sections.

C • congrats! 2

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Lightweight trainers

Warm up before the race, and warm down afterwards with Armand and Mayur.

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

Run round the block when I got back to Sheffield because my legs had seized up. I was contemplating whether I got done by the speed cameras going in and out of Wakefield when I thought it was a 40 mph zone but it was actually 30 mph. Don't think I saw any flashes.

Saturday Mar 29, 2008 #

Running 57:00 [3] 12.0 km (4:45 / km)
shoes: Asics Gel Torana

Rivelin loop with Coppice Track.

Friday Mar 28, 2008 #

Running 43:00 [3] 8.0 km (5:23 / km)
shoes: Asics Gel 1120 (1)

Run home from work in the rain.

Thursday Mar 27, 2008 #

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

Put another 5kg onto the power clean. Arms were feeling tired today.

Running hills 28:00 [5] 5.0 km (5:36 / km)
shoes: Asics Gel 1120 (1)

Springvale Spirals. 10 reps in total, 2 of each hill. Went 1,2,3,4,5,5,4,3,2,1 where 5 was Bates Street. Ran over the top of each one to do the 'L'. It's been a looooonnnnggg time since I've done this session, and it felt tough. I'm sure Bates Street has got steeper.

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Asics Gel 1120 (1)

Before and after hills.

Wednesday Mar 26, 2008 #

Running 1:32:00 [2] 17.0 km (5:25 / km)
shoes: Asics Gel Torana

'Easy 75 min ish run' with Rob, Craney and Oli. There isn't much productivity from orienteers in Sheffield on a Wednesday afternoon. Ended up climbing four hills (Malin Bridge to top of Loxley, Loxley Fisheries to High Storrs, Spoon Lane and bottom to top of Rivelin) which was four more than I wanted to. I particularly enjoyed the ten minute conversation Oli and Craney had about the Guardian cryptic crossword from Saturday. A bit wet and muddy but I had fun.

Tuesday Mar 25, 2008 #

Running 45:00 [2] 8.0 km (5:38 / km)
(rest day) shoes: Asics Gel Torana

Persuaded Oli to come out for an easy run round Rivelin. Neil was tempted too, but his lack of shoes ruled him out. Felt better once I got going.

Monday Mar 24, 2008 #

Orienteering race 29:02 [4] 4.9 km (5:56 / km) +185m 4:59 / km
shoes: VJ Integrator (8.5)

After my poor showing on Saturday and Sunday I was quite rightly in the SYO second team with Rich G, Dan Tett (a late replacement for my bro who got food poisoning Sunday night) and Nick B. Rich ran a great first leg and came back in the pack, Dan followed suit and sent me out in 12th. Made a few little misses and hesitations, but got back three places to send Nick out in 9th, where the team ended up. 5th British team.

4th place for the first team, and 2nd for the ladies. Some good showings from our juniors too.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Integrator (8.5)

Running round the changeover pen to avoid becoming a snowman, and a little bit after finishing. Made a quick getaway home after running.

Sunday Mar 23, 2008 #

Orienteering race 1:43:30 [4] 16.7 km (6:12 / km) +715m 5:06 / km
shoes: VJ Integrator (8.5)

I'd totally shot myself in the foot by doing so badly yesterday, and had a 10.42 start time as a reward. And the snow storm that I ran in for the first hour was an added bonus. Didn't want to really go for it and blow another race, so it had to be a consolidation run.

Started off well, navigated smoothly through a completely empty forest, and at number 10 after 40 minutes of racing was in the top 15. Missed 12 by a couple of minutes, but then after the spectator control I got sloppy and lost another 4 minutes. Ended up 30th, 15th Brit. Not good.

So an extremely disappointing weekend. My results didn't reflect what I feel I should be achieving. It's a couple of weeks until the next set of races, so I need to build my confidence back up so I perform well at the sprints and middle. To coin a phrase from Neil and Craney: I'm in a boo.

C • Boo 3

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator (8.5)

Run to start in snow storm. Bit of jogging around in snow storm. Didn't warm down again because (a) it was far too cold and (b) I was in a boo again.

M21E - Splits

Saturday Mar 22, 2008 #

Orienteering race 43:03 [4] 6.6 km (6:31 / km) +220m 5:35 / km
shoes: VJ Integrator (8.5)

I just went and completely f**ked this up. Started off not too bad, a little hesitant through 4 and 5 in the first technical bit, but then drifted right on 6. Ended up in the wrong block of forest and couldn't relocate. By the time I'd worked it out and found the control, my 6 minute man Neil was right behind me. We then ran the rest together until I blew another minute on the penultimate control. Was pushing hard when running with Neil and we seemed to be going quite well, but by then it was too late for me.

Finished 57th, which says it all really. That may be my worst ever JK elite middle race result. It's pretty gutting when you're feeling in good shape and you go and screw it up big style.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Integrator (8.5)

Warm up. No warm down because I was in a massive boo.

Middle M21E - Splits

Friday Mar 21, 2008 #

Event: JK 2008

Orienteering race 15:38 [5] 2.7 km (5:47 / km) +60m 5:13 / km
shoes: Asics Hyper XC

JK Sprint race. Really tricky course around the University of Surrey. Every leg made you think and it was easy to run down a dead end and get stuck. Had an OK race, quite a few little wobbles and a 15 second mistake near the end on an easy leg which frustrated me. Finished 20th (10th Brit) which wasn't too bad.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Hyper XC

Warm up and down for race.

Sprint M21E M20E M18E - Splits

Thursday Mar 20, 2008 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Run home from work in the wind and rain. Weather forecast looks good for the weekend, better pack my thermals.

Wednesday Mar 19, 2008 #

Orienteering 41:00 7.0 km (5:51 / km)
shoes: Asics Hyper XC

Did three of the loops from last Thursday backwards (missed out the one round the uni). It was also nice and light so I could read the map.

Tuesday Mar 18, 2008 #

Running (Technique drills) 47:00 9.0 km (5:13 / km)
shoes: Asics Gel 1120 (1)

Drills and strides at Woodbourne Road. Not done this for a while so good to get the session in. And it means I have still been to the track on a Tuesday...

C • what 1

Monday Mar 17, 2008 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to circuits and then circuits home. Strangely, the race yesterday seems to have cured most of my niggles.

Circuits 50:00 [3]
shoes: Asics Gel 1120 (1)

40 minutes of 45/15, felt re-invigorated and motivated after a week off last week.

Sunday Mar 16, 2008 #

Running race (10k road race) 34:24 [5] 10.0 km (3:26 / km)
shoes: Lightweight trainers

In a word - disappointing. Was hoping for a pb today but it just didn't happen and I was 6 secs down. The race was basically 3 laps of the course we do for Yorkshire road relays, and I spent most of the last lap weaving my way through back markers. Got a stitch at the start of the last lap which was pretty uncomfortable for a couple of minutes. It felt like I was working really hard and not going anywhere.

C • Nevermind 6

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

Warm up and warm down for the race.

Saturday Mar 15, 2008 #

Strength & conditioning 45:00 [3]

Gym session followed by a jacuzzi.

Friday Mar 14, 2008 #

Running 34:00 [2] 6.0 km (5:40 / km)
(rest day) shoes: Asics Gel 1120 (1)

Just a run home from work.

Thursday Mar 13, 2008 #

Orienteering 40:00 [4] 6.0 km (6:40 / km)
shoes: Asics Gel Torana

4 sprint loops planned by Oli starting in the town centre and working back towards Walkley. Run as trains with Rob, Oli and Craney. Missed a couple of route choices, but technique mostly sound. It was getting hard to read the map in the gathering dusk by the end.

C • Anymore... 8

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics Gel Torana

From home down to uni then back home from end of last loop.

Wednesday Mar 12, 2008 #

Orienteering 52:00 [3] 6.5 km (8:00 / km)
shoes: O shoes

Ran an orienteering course in Beeley Woods with Andy P and Rob that Neil had planned. It was really good. Managed to separate a man from his dog and as we left we could hear him shouting for it.

C • oh yes... 4

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

To and from Beeley Woods. Mr Crane joined us for the run out which was very pleasant.

Tuesday Mar 11, 2008 #

Running intervals (Track) 30:00 [5] 7.5 km (4:00 / km)
shoes: Lightweight trainers

5 * 1500m starting every 5.55. A strong wind throughout and a thunderstorm during the first rep set the scene for what turned into a bit of a battle - 4.50, 4.59, 5.01, 5.02, 5.03. And good to see Craney back at track!

Running warm up/down 50:00 [2] 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to track and then a few extra laps to warm up. Run home with Oli, Rob and Camel. Totally zoned out on the way back and was in my own little world.

Monday Mar 10, 2008 #

Running 33:00 [2] 5.0 km (6:36 / km)
(rest day) shoes: Asics Gel 1120 (1)

Potter home from work. Achey achey legs.

Sunday Mar 9, 2008 #

Orienteering race 57:40 [3] 9.0 km (6:24 / km)
shoes: O shoes

Finished off my mini training camp with a race on Burbage. Rob & Clare had planned a nice course (although I didn't appreciate the run through the heather to and from Surprise View). Spiked all the controls, the fact that I'd taped 17 out of the 19 on the course perhaps helped slightly, but I'd argue that we've all been to all the control sites enough times before anyway!

Struggled to get the pace up, and my legs were battered by the end. Oli and Craney smoked round in just under 50 minutes - very impressive.

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

Quick warm up and warm down. Tired.

Note

Just found a photo of Oli on page 12 of the new edition of Orienteering Today. Nice hat.

C • oooo, where from?? 2

Saturday Mar 8, 2008 #

Orienteering 1:20:00 [3] 9.0 km (8:53 / km)
shoes: O shoes

Three loops in the South part of Graithwaite. Unfortunately, a large proportion of the trees have been chopped down, and quite a lot of these have just been left lying around. I seemed to spend more time trying not to stack it than reading the map, and even then I was falling over a lot. The first two loops were control picks, and after a sloppy start on the first one, I started to flow well. The last loop was long legs, and I went properly AWOL on one of them. Having to work hard to make progress through the forest, lots of swearing and trying not to get too annoyed.

Running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: O shoes

Out to the start of the morning and afternoon sessions.

Orienteering 32:00 [4] 5.0 km (6:24 / km)
shoes: O shoes

One man relay in the Eastern part of Graithwaite. This was more like it, fantastic fast runnable forest. Tried to pick the pace up a little bit, but my legs weren't playing. Ran pretty cleanly, with just a couple of little misses, which were when I wasn't using my compass.

Friday Mar 7, 2008 #

Orienteering 1:09:00 [3] 9.2 km (7:30 / km) +335m 6:21 / km
shoes: O shoes

Ran the National Event course from Whitbarrow last March. I missed the race because I had the Craney sickness bug, but they very kindly posted out my map. Had a nice cruise round, making sure I was spiking all the controls and picking out the key information in and around the circle. It was tough going in the forest, trying not to break a leg on the limestone paving.

C • 2 seconds... 1

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

Parked at the bottom of the east side and had to run right up to the top for the start, then back down afterwards.

Running 13:00 [2] 2.5 km (5:12 / km)
shoes: Asics Gel 1120 (1)

Run home from work.

Thursday Mar 6, 2008 #

Running intervals (Hills) 25:00 [5] 5.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Bachelors Hills. Each set comprised the bottom half, the top half and then a full hill. Three full sets. Times were 0:54, 0:53, 1:41 / 0:54, 0:51, 1:41 / 0:55, 0:52, 1:40. I was having to work very hard to stay ahead of Jules, and my legs were dead at the top of the last full hill. Got my HR up to 163 which is high for me.

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Home to club hut, out to Bachelors and then back home.

Wednesday Mar 5, 2008 #

Running intervals 35:00 6.0 km (5:50 / km)
shoes: Asics Gel 1120 (1)

Away in Manchester with work, and only had a short time to get a run in so did some intervals around the road under Old Trafford. Did five, and each one was between 1:50 and 1:53 with 30 seconds recovery.

Tuesday Mar 4, 2008 #

Running intervals 30:00 [5] 7.5 km (4:00 / km)
shoes: Lightweight trainers

Joy of joys, 5 * 1500m starting every 6 minutes. Times tonight were 4:48. 4:50, 4:53, 4:54, 4:50. Not quite as fast as last time, but happy to grind them out. My pacemaker (Jules) wasn't quite as metronomic tonight.

C • metronomic 3

Running warm up/down 50:00 10.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

To track and back with Oli. My vision went a bit blotchy as I got home, and climbing the stairs to get in the shower was hard.

Monday Mar 3, 2008 #

Running 37:00 [2] 7.0 km (5:17 / km)
shoes: Asics Gel 1120 (1)

Lunch time run. Just about avoided the snow showers.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to circuits, circuits home.

Circuits 50:00 [3]
shoes: Asics Gel 1120 (1)

The usual. Not feeling it tonight.

Sunday Mar 2, 2008 #

Orienteering race 54:33 [4] 10.4 km (5:15 / km)
shoes: O shoes

Interland main race. 3rd place, 5 seconds behind 2nd place and just under 2 minutes behind Barrable. I seem to keep ending up on the wrong side of these close results - except against Rob.

It was an OK run, I didn't make any mistakes greater than 30 seconds which I was pleased with, but there were a couple of these, and a few smaller hesitations and wobbles. Lost just over 3 minutes in total. Running didn't feel quite as strong today.

What is more worrying is that a pattern has emerged in my recent races where I start strongly and cleanly, but then appear to relax a bit in the middle and make mistakes, usually for three of four controls in a row, before I get my head back together and finish well.

But all in all an enjoyable weekend, and more good experience.

C • woo! 2

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: O shoes

Before and after the race.

Saturday Mar 1, 2008 #

Orienteering race 34:29 [4] 6.7 km (5:09 / km)
shoes: O shoes

Interland training race. A middle race on terrain similar to what we can expect tomorrow. Open sandy areas with patches of woodland, and sections of quite intricate contour detail. Started off well, had a couple of little hesitations in the middle but then picked up the pace for the last quarter and was still hitting the controls well. No more than 30 seconds of mistakes.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: O shoes

Before and after the race.

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