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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Running27 22:00:12 172.1(7:40) 276.96(4:46) 2793
  Orienteering2 1:02:37 7.87(7:57) 12.67(4:57) 222
  Total29 23:02:49 179.97(7:41) 289.63(4:46) 3015

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Monday May 31, 2010 #

Note
(rest day)

HRV = 69

Not surprising after two longish runs in two days, and a full day drinking session! Time for a rest.

Sunday May 30, 2010 #

11 AM

Running 1:37:08 [3] 10.78 mi (9:01 / mi)
shoes: Innov-8 X-talon 212

HRV = 87

A Pete Hodges magical mystery tour on Kinder. Pete tried to pretend we weren't lost, but our re-appearance back at the opposite edge when we were aiming for the downfall was a sure sign he was lying! I found this tough, got destroyed on the first climb to Ringing Rodger, and it didn't get much better from there.

Still a great day out in Edale though! And the new shoes were great.

Saturday May 29, 2010 #

2 PM

Running 1:07:59 [2] 10.0 mi (6:48 / mi) +93m 6:36 / mi
shoes: New Balance 1064 (1)

HRV = 79

Inspired by Petey's run on Friday, I decided to get out on the roads. Not a very nice afternoon for it, but I went on the Attercliffe, Meadowhall, Brightside loop. Purposefully didn't look at my watch, and ran at a comfortable pace. So it was a pleasant surprise when I'd run the 10 miles under 70.

Friday May 28, 2010 #

6 PM

Running 48:47 [2] 6.8 mi (7:10 / mi) +117m 6:49 / mi
shoes: New Balance 1064 (1)

HRV = 68

Cruise up to Fulwood, then down through the parks, Eccy Road, Hanover Way. Another long and not very fun day at work.

Thursday May 27, 2010 #

8 PM

Running 25:47 [2] 3.59 mi (7:11 / mi) +86m 6:41 / mi
shoes: New Balance 1064 (1)

HRV = 84

Quick spin to clear my head after a long and stressful day.

Wednesday May 26, 2010 #

6 AM

Running 42:35 [2] 5.25 mi (8:07 / mi) +138m 7:30 / mi
shoes: Asics Gel 1140 (1)

HRV = 82

Short Rivelin loop. Lovely and cool.

Tuesday May 25, 2010 #

5 PM

Running 45:31 intensity: (20:31 @2) + (25:00 @5) 6.68 mi (6:49 / mi)
shoes: Nike Free Run

HRV = 70

Track. 5 * 1k with 200m jog recovery. Consistent but not quick - 3.16, 17, 17, 17, 18. Trying and failing to keep up with PaulF who was going well tonight. Still having stomach troubles running, had to take another emergency pit stop today.

Monday May 24, 2010 #

6 PM

Running 44:20 [2] 5.51 mi (8:03 / mi) +154m 7:24 / mi
shoes: Asics DS Trainer 14 (8.5)

Longer warm up run to drills, then home along the tram track. Not feeling great when I arrived at drills, but the session made me feel better.

Running 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Asics DS Trainer 14 (8.5)

Back into the drills again. Think I'll feel it tomorrow.

Sunday May 23, 2010 #

9 AM

Running 36:53 [5] 6.2 mi (5:57 / mi) +169m 5:29 / mi
shoes: Asics DS Trainer 14 (8.5)

Chatsworth 10k. 4k up, 4k down then 2k flat. And the flat 2k at the end was into the sun, no shade and no breeze. Rob and Gareth were running alongside cheering me on, and I'm sure they were going faster than me! Tough race, but I ran OK finishing 9th. Unfortunately they didn't have a team prize this year :-(. Not sure it was 10k, Garmin measured less, but I've rounded it up.

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

Warm up and warm down. Took me ages to stop sweating.

Saturday May 22, 2010 #

10 AM

Running 57:41 [2] 7.28 mi (7:55 / mi) +186m 7:20 / mi
shoes: Asics Gel 1140 (1)

Rivelin with Coppice Track. Great day, but I felt tired and a bit sickly. Not sure whether it was the heat, or it was just too soon after breakfast.

Friday May 21, 2010 #

6 AM

Running 26:39 [2] 3.7 mi (7:12 / mi) +87m 6:43 / mi
shoes: New Balance 1064 (1)

Clearing my head before work, a little fuzzy after a few beers with Rob and Paul last night. I then had a banana for my breakfast.

Thursday May 20, 2010 #

6 PM

Running 40:21 [2] 5.25 mi (7:41 / mi) +141m 7:06 / mi
shoes: Asics Gel 1140 (1)

Got hit big time this morning by the DOMS from Tuesday (I thought my legs felt far too good yesterday morning!), and so went out for a spin around the short Rivelin loop to loosen them off. And I'm so glad I went out, what a cracking evening. Now to the pub!

Wednesday May 19, 2010 #

6 AM

Running 26:51 [2] 3.7 mi (7:16 / mi) +84m 6:47 / mi
shoes: New Balance 1064 (1)

Leg loosener before work. Bumped into Rob and Andy Thake.
6 PM

Orienteering 27:29 [3] 3.67 mi (7:29 / mi) +75m 7:02 / mi
shoes: Asics DS Trainer 14 (8.5)

4 * sprint courses in the Botantical Gardens. Experienced, and got caught out by, the bear pit for the first time.

Tuesday May 18, 2010 #

7 PM

Running race 38:13 [4] 5.4 mi (7:05 / mi) +287m 6:04 / mi

Totley Moor fell race. The sun was shining and it was a cracking evening, so I thought I'd get myself out on the moors and do a race. Started off very steady around the cricket pitch, but then felt strong on the hill and picked up quite a few places and reached the trig point in a decent position.

Then it all fell apart on the descent (which to be fair was exactly what I expected) and I lost a lot of time and a lot of places by the time we got to the bottom of the hill. But this race has a sting in the tail, and a sharp climb before the final descent. I again felt strong on the climb and pulled back a few of the places I had lost on the down, and held on to the end.

It was one my slowest times for this race, but I did enjoy myself, and hopefully with a few more fell races over the summer my descending will get better. Well it can't get any worse.

Running 15:00 [3] 1.5 mi (10:00 / mi)

Warm up, and warm down with Boyzone. Calves feeling stiff, which might be why the last three times I've been out running my left foot has gone completely numb for part of the run. Weird.

Monday May 17, 2010 #

12 PM

Running 32:56 [2] 5.0 mi (6:35 / mi) +31m 6:28 / mi
shoes: Nike Free Run

Back to the usual lunch run. Feeling good today, and pushed the pace on without it feeling like it was any effort.

Sunday May 16, 2010 #

11 AM

Running 48:19 [2] 6.3 mi (7:40 / mi) +201m 6:59 / mi
shoes: Asics Gel 1140 (1)

Rivelin and Coppice Track with Rich. There was some dodgy bloke setting fire to the bracken by the side of Coppice Track.

Saturday May 15, 2010 #

10 AM

Running 1:11:55 intensity: (59:55 @3) + (12:00 @4) 10.67 mi (6:44 / mi) +160m 6:26 / mi
shoes: New Balance 1064 (1)

Half marathon training session for Rich. Parked near Fairholmes then ran anti-clockwise around Derwent Reservoir. Average pace of 7 mins / mile to Kings Tree, then 2 miles @ 6 mins / mile, then to the end in 6.30 mins / mile. Good session, and helped cure the hangover.

Friday May 14, 2010 #

7 AM

Running 42:12 [2] 6.0 mi (7:02 / mi) +10m 7:00 / mi
shoes: New Balance 1064 (1)

Big Waters loop. I did manage to outrun the rain cloud. And there does not appear to be any volcanic ash clouds in the North East as lots of planes were taking off and landing at Newcastle Airport.

Thursday May 13, 2010 #

6 PM

Running 34:16 [2] 4.86 mi (7:03 / mi) +85m 6:41 / mi
shoes: Nike Free Run

Quick spin to Endcliffe Park and back in the Frees. They felt gooood, and actually so did I.

Wednesday May 12, 2010 #

6 PM

Running 48:39 [2] 6.7 mi (7:16 / mi) +93m 6:58 / mi
shoes: New Balance 1064 (1)

I shouldn't have to run in a thermal in the middle of May. I also managed to run in the only rain shower of the day again. The problem I have is that every day I don't run, I just feel like I am getting fat and unfit. Maybe I just need to eat less biscuits at work.

Tuesday May 11, 2010 #

7 AM

Running 21:21 [2] 3.09 mi (6:54 / mi) +31m 6:42 / mi
shoes: New Balance 1064 (1)

IW from the garage.
5 PM

Running 19:07 [2] 2.83 mi (6:45 / mi) +11m 6:40 / mi
shoes: New Balance 1064 (1)

From work back to the garage.

Running 35:00 intensity: (10:00 @2) + (25:00 @5) 4.1 mi (8:32 / mi)
shoes: Asics Gel 1140 (1)

Track. This hurt, and felt very very hard. 10 * 400m with 1 minute recovery. Ran them all pretty consistently in 72 / 73.

Monday May 10, 2010 #

Note
(rest day)

Hangover day 2.

Sunday May 9, 2010 #

Note
(rest day)

Far too hungover and tired after a 4am finish at a work do so spent most of the day sleeping.

Saturday May 8, 2010 #

8 AM

Running 1:14:26 [2] 10.48 mi (7:06 / mi) +21m 7:04 / mi

Went up to Newcastle for the evening, so this was a pre-breakfast saunter around the old haunts. Big Waters, Weetslade, Gosforth Park, Brunton and back. Wasn't really meant to run this far, but got carried away. Did feel a bit tired in the last two miles but it was uphill, into the wind and I hadn't had any breakfast.

Friday May 7, 2010 #

7 AM

Running 27:30 [2] 3.7 mi (7:26 / mi)
shoes: Asics Gel 1140 (1)

Morning road loop. It was cold out.

Thursday May 6, 2010 #

6 PM

Running 53:27 [2] 6.78 mi (7:53 / mi) +202m 7:13 / mi
shoes: Asics Gel 1140 (1)

With Rich up to Parkwood Springs, down through the graveyard, along the new path, Hillsbro, Malin Bridge and finished up through Rivelin. Lots of hills.

Wednesday May 5, 2010 #

Note
(rest day)

Not getting carried away.

Tuesday May 4, 2010 #

6 PM

Running 56:55 [2] 7.34 mi (7:45 / mi) +182m 7:12 / mi
shoes: Asics Gel 1140 (1)

Lovely cruise around the Rivelin and Coppice Track loop. I'd forgotten just how great it is to be have all this right on my doorstep.

Monday May 3, 2010 #

11 AM

Running 41:11 [2] 5.22 mi (7:53 / mi) +149m 7:15 / mi
shoes: Asics Gel 1140 (1)

Short Rivelin loop. Legs not feeling too bad, but tight in my chest. Still trying to shake this thing off, but running does seem to be helping loosen it.

Sunday May 2, 2010 #

12 PM

Orienteering 35:08 [4] 4.2 mi (8:22 / mi) +147m 7:33 / mi
shoes: VJ Integrator (8.5)

The long awaited (or maybe not!) return to orienteering. My first run with a map in my hand since October, and my first run with a map in my hand in terrain since August. And I must admit I did enjoy myself.

I was third leg for the second team, with Rich G on first and Andy P on second. Rich had a cracking run on first coming back in the lead pack in 6th place. Andy P did the same and set me out in 6th, but I knew I had Murray and Craney chasing me down.

Navigationally the course was pretty straightforward, which was good for me after so much time off. A little wobble in the circle at 2, the wrong re-entrant at 5 and then my only real mistake of note was running to wrong control at 8, losing 30 seconds.

Murray steamed past me at 9, and then Craney caught me just after the spectator control. Managed to just about keep him in sight until the end. Overtook FVO near the beginning of the leg so brought the team home in 7th.

Ended up running a bit harder than I had intended because I wanted to carry on the good work Rich and Andy had done. Legs felt better than I thought they would, and I was running OK through the terrain. I also drew the longest of all the gaffles!

Saturday May 1, 2010 #

9 AM

Running 34:13 [2] 4.38 mi (7:48 / mi) +75m 7:25 / mi
(sick) shoes: New Balance 1064 (1)

Round Graves Park. These two easy runs are bringing out the head cold that I had lingering, which I think is a good thing because then I can start to get better.

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