Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running19 17:38:36 144.27 232.18 2788
  Orienteering1 58:16 5.78(10:05) 9.3(6:16) 180
  Strength & conditioning1 1:00
  Total21 18:37:52 150.05 241.48 2968
  [1-5]21 18:31:26

«»
2:53
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Oct 31, 2010 #

10 AM

Orienteering 58:16 intensity: (6:25 @0) + (1:34 @2) + (10:48 @3) + (37:10 @4) + (2:19 @5) 5.78 mi (10:05 / mi) +180m 9:12 / mi
ahr:146 max:157 shoes: VJ Integrator (8.5)

Decided to head over to Stanton Moor for a bit of orienteering. Didn't begin very well as my start punch didn't register, so that lost me 40 seconds straight up. I then overshot the first control and took a poor route to the second. But got into it after that, no massive mistakes but a bit scrappy in a few of the circles and quite hesitant. Still think 19 wasn't in the right place, or there was sonething dodgy with the map. Overall probably lost 4 - 5 minutes, but enjoyed myself. Foot hurting, and not confident running through the terrain, but ok on the paths!

Saturday Oct 30, 2010 #

11 AM

Running 1:18:06 intensity: (11:34 @2) + (30:08 @3) + (35:17 @4) + (1:07 @5) 9.85 mi (7:56 / mi) +269m 7:18 / mi
ahr:142 max:158 shoes: Innov-8 X-talon 212

A little longer, on a lovely morning. Rivelin, along the A57 to the first dam, then diagonally up, back along the golf course and through the stables. Felt pretty rubbish for the first 30 minutes, but got stronger as the run went on.

Friday Oct 29, 2010 #

7 AM

Running 22:29 intensity: (1 @0) + (4:20 @2) + (9:45 @3) + (8:23 @4) 3.12 mi (7:12 / mi) +46m 6:54 / mi
ahr:137 max:152 shoes: New Balance 1064 (2)

IW from garage. Felt a bit spaced out.
5 PM

Running 32:14 intensity: (7:25 @2) + (22:21 @3) + (2:28 @4) 4.63 mi (6:58 / mi) +29m 6:50 / mi
ahr:137 max:147 shoes: New Balance 1064 (2)

Extended route back to garage.

Thursday Oct 28, 2010 #

5 PM

Running 1:12:16 intensity: (14:29 @2) + (40:55 @3) + (5:23 @4) + (11:29 @5) 9.18 mi (7:52 / mi) +224m 7:19 / mi
ahr:139 max:164 shoes: New Balance 1064 (2)

Mixed things up a little, and went down to Hallamshire, for the first time in probably a good couple of years. Chose a tough session too, Middlewood Hills. 4 sets of 3 hills of roughly 60 secs, 90 secs, 60 secs, with jog recoveries between. I was miles off the pace, but good to get the legs going quickly.

Wednesday Oct 27, 2010 #

6 PM

Running 1:00:08 intensity: (12:28 @2) + (25:30 @3) + (16:24 @4) + (5:46 @5) 7.78 mi (7:44 / mi) +308m 6:53 / mi
ahr:139 max:158 shoes: New Balance 1064 (2)

Plodding day 3. Up the side of the ski slope, through Shirecliffe, Hillsbro, Malin Bridge and back up heroes. Heading in the right direction.

Tuesday Oct 26, 2010 #

6 PM

Running 1:00:49 intensity: (6:12 @2) + (19:58 @3) + (23:19 @4) + (11:20 @5) 8.23 mi (7:23 / mi) +162m 6:58 / mi
ahr:146 max:163 shoes: New Balance 1064 (2)

Day 2 of running to get back into the routine. Broomhill, Fulwood, Hangingwater, down the parks, Eccy Road and through town. Still struggling, and HR quite high. Hamstring not as tight, but foot still a bit sore.

Monday Oct 25, 2010 #

3 PM

Running 59:34 intensity: (9:38 @2) + (34:23 @3) + (15:33 @4) 7.58 mi (7:51 / mi) +244m 7:09 / mi
ahr:137 max:152 shoes: New Balance 1064 (1)

Plane took off at 6.30pm NY time, and after 6 hrs 45 flying, touched down at 6.15 am UK time. We then had an unbelievably smooth transition through Heathrow, going from the gate, through passport control, picking up our bags and taking the shuttle to the hotel where we had left the car in only 45 minutes. The M25 and M1 traffic gods were also kind to us and we were back in Chesterfield for 10.

First choice of activity for this afternoon was sleep, but as it was such a beautiful day I had to go running. My left hamstring seized up, my left foot was sore (which is incredibly annoying since I've done virtually no running over the last two weeks) and I felt rubbish. But the weather and the views lifted my mood.

GPS tracks now added for the marathon and other holiday runs.

Sunday Oct 24, 2010 #

Note
(rest day)

Had to be checked out of the apartment by 10, then a bit of last minute shopping before heading to the airport for a late afternoon overnight flight back to the UK.

Saturday Oct 23, 2010 #

Note
(rest day)

Proper tourist day today. Took the downtown open top bus trip, getting off in Wall Street to have a look round, then a bit of shopping on Madison Avenue and 7th Avenue. Should not have let Emma go into Tiffany...

Friday Oct 22, 2010 #

10 AM

Running 56:07 intensity: (7:22 @2) + (24:37 @3) + (23:54 @4) + (14 @5) 7.41 mi (7:35 / mi) +130m 7:11 / mi
ahr:140 max:155 shoes: New Balance 1064 (2)

A full lap of Central Park trying to keep as close to the edge as possible. It's quite hilly, I can see why the end of the marathon is extra tough. Feeling a bit ploddy today, but the sun was shining and I enjoyed myself.

Thursday Oct 21, 2010 #

8 AM

Running 41:23 intensity: (9:02 @2) + (15:15 @3) + (12:44 @4) + (4:22 @5) 5.84 mi (7:05 / mi) +47m 6:55 / mi
ahr:139 max:159 shoes: New Balance 1064 (2)

Made it to New York, and our apartment is only a couple of blocks from Central Park so went there for a bit of an explore. Did 5 * 1 min with 30 sec recovery around the reservoir to see how my body would feel running a bit quicker. It hurt. Got nowhere near covering the entire park, but I've got a few days left to try and visit the rest. Finished the run off by going down Broadway and into Times Square. There is a noticeable temperature drop from west to east coast.

Wednesday Oct 20, 2010 #

Note
(rest day)

Travelling from San Francisco to New York. A long flight and three hour time loss will account for today.

Tuesday Oct 19, 2010 #

9 AM

Running 49:10 intensity: (13:58 @2) + (23:30 @3) + (11:42 @4) 6.71 mi (7:20 / mi) +111m 6:58 / mi
ahr:135 max:152 shoes: New Balance 1064 (2)

From the apartment, downhill three blocks and into Golden Gate Park. Did what I think is a full lap of the park, and then back up to the apartment. Legs and body feeling much better today than when I ran on Friday. Nice cool morning, with the sun just starting to burn through the fog as I finished.

Monday Oct 18, 2010 #

Note
(rest day)

I think I've found a great area for a sprint map - Alcatraz. Got the boat over just as it was getting dark, so it was pretty atmospheric walking round the island and the prison block. Spent the early part of the day on a wine train going through the Napa Valley.

Sunday Oct 17, 2010 #

Note
(rest day)

Travelled from Lake Tahoe to San Francisco, via an outlet mall to buy some new clothes. Visited a place called Winchester Mansion in San Jose where a crazy woman built a house with loads of rooms, doors that went to nowhere, floor to ceiling staircases and windows in ceilings.

Saturday Oct 16, 2010 #

Note
(rest day)

Started the day off by going to the laundromat, and followed that up with a proper American breakfast with pancakes and everything. Laurence then drove us all the way round Lake Tahoe with a couple of stops to admire the views and take some photos. Instead of running in the afternoon, I took a nap.

Friday Oct 15, 2010 #

5 PM

Running 1:00:39 intensity: (17:11 @2) + (16:30 @3) + (20:33 @4) + (6:25 @5) 7.68 mi (7:54 / mi) +412m 6:46 / mi
ahr:139 max:156 shoes: New Balance 1064 (2)

Arrived in Lake Tahoe and it was such a lovely afternoon that I just had to head up into the hills. But there were two things I didn't factor in:

1. How tired I still am from Sunday.
2. The altitude. Lake Tahoe is 6225 ft above sea level, and then I ran uphill for four miles.

So whilst I really enjoyed the run and got some amazing views, I was smashed by the end.

Thursday Oct 14, 2010 #

3 PM

Running 30:37 [2] 4.05 mi (7:34 / mi) +16m 7:29 / mi
shoes: New Balance 1064 (2)

Took an early morning run North up the strip, got as far as Circus Circus before turning back. But during my run I visited Paris, Venice and Rome, as well as a pirate ship.

Emma has booked us into The Bellagio tonight for my birthday which is cool. Apparently there are more things planned but it's being kept a surprise!

Wednesday Oct 13, 2010 #

7 AM

Note

Went on a helicopter trip over Lake Mead, the Hoover Dam and the Grand Canyon. Landed in the canyon for champagne and a picnic. It was amazing. It was only about 30 in the canyon, but the pilot said it got up to 55 during the summer!

Then in the afternoon went on a roller coaster inside and on top of a casino, and in the evening saw a show and took a trip up the Eiffel Tower.
3 PM

Strength & conditioning 1:00 [2]
shoes: New Balance 1064 (2)

Spent an hour in the fitness centre at Planet Hollywood. Started off with 25 mins on the treadmill. Legs felt better the longer I ran. Then a few weights, then jacuzzi, sauna and steam room.

Tuesday Oct 12, 2010 #

Note
(rest day)

Vegas baby! It's a crazy place. All the casinos look massive from the outside, but when you get inside they are even bigger. It felt like we had walked for miles, but we had only covered Planet Hollywood (where we are staying), The Bellagio and Caesars Palace.

Monday Oct 11, 2010 #

Note
(rest day)

Legs not feeling too bad today, maybe two hours walking round the zoo yesterday afternoon helped loosen them off.

Just had a quick scan of the results from yesterday. Turns out I was 6th male Brit, and 3rd in my age category (30 - 34). 457th overall.

That's the second marathon in a row where I've fallen short of my targets. But today I'm not disappointed like I was after London. I was in better shape for London and all the factors were within my control. Yesterday, there was nothing I could have done about the weather.

I thought I had got my hydration right, taking on Gatorade and water at each drinks station (about every 1.5 miles). I then took an SIS gel at 10k, 20k and 30k. But I'm not sure how well my body was absorbing all of this, as it all seemed to reappear at mile 24.

I also need to revisit my training plan. Something is missing to give me the strength past 18. And maybe there is a bit of a mental block too that I need to work through. Lots to think about. But not until after the rest of the holiday.

Sunday Oct 10, 2010 #

1 PM

Running race 2:53:17 intensity: (1:51 @2) + (29:14 @3) + (2:15:15 @4) + (6:57 @5) 26.2 mi (6:37 / mi) +271m 6:24 / mi
ahr:150 max:156 shoes: Asics DS Trainer 14 (8.5)

Wow, now that was tough, but I think it was fun? The heat was immense. I've never been stood in my vest at 6.45am, in the dark, feeling hot. Felt great to 18, then the wheels fell off again. Threw up the entire contents of my stomach at 24, and staggered home. Was made to go to the medical tent because I couldn't really stand up and my hands had gone tingly. That was fun.

Saturday Oct 9, 2010 #

7 AM

Running 30:04 intensity: (18:56 @2) + (9:48 @3) + (51 @4) + (29 @5) 4.05 mi (7:25 / mi) +6m 7:23 / mi
ahr:130 max:161 shoes: Asics DS Trainer 14 (8.5)

From the apartment into Lincoln Park, out to the Lake and along the shore. Did some strides by the lake as the sun came up, then back along part of the marathon route. Took a detour through the zoo and saw some seals, a lion and a leopard. Going to have to go on a full visit later. So many people out running, biking and rollerblading. Feeling warm already at 7.30.

Everything was feeling fine. I had a long time to think about the race on the journey, and my key objective tomorrow is to enjoy myself. If I get a good time, brilliant, if not, I will have had a great day.

Running 10:00 [2]
shoes: Asics DS Trainer 14 (8.5)

Drills and strides.

Friday Oct 8, 2010 #

Note
(rest day)

Long day of travelling, and wanted to get the expo done and number picked up as well. Now just trying to stay awake until a sensible time over here.

Thursday Oct 7, 2010 #

Note
(rest day)

Trying (and failing) to get everything done before leaving work, then driving to Heathrow.

Wednesday Oct 6, 2010 #

7 PM

Running 25:29 intensity: (8:45 @2) + (13:23 @3) + (8 @4) + (3:13 @5) 3.63 mi (7:01 / mi) +107m 6:26 / mi
ahr:136 max:196

Short road loop, with a few faster bits thrown in.

Tuesday Oct 5, 2010 #

Note
(rest day)

Was planning on popping down to the track for a few strides, but got stuck at work.

Monday Oct 4, 2010 #

7 PM

Running 40:51 [2] 5.66 mi (7:13 / mi) +51m 7:01 / mi
shoes: New Balance 1064 (2)

Nice run with Rob, through Hillsbrough Park, along Claywheels Lane, round the factory in the dark and back down Middlewood Road.

Sunday Oct 3, 2010 #

11 AM

Running 46:22 intensity: (27:43 @2) + (4:39 @3) + (13:49 @4) + (11 @5) 7.06 mi (6:34 / mi) +22m 6:30 / mi
ahr:135 max:155 shoes: New Balance 1064 (1)

Another lovely day in Sheffield. 2 miles easy, 3 miles at just under marathon pace, then another 2 miles easy. Water everywhere.

Saturday Oct 2, 2010 #

8 AM

Running 24:29 intensity: (11:14 @2) + (13:15 @3) 3.24 mi (7:33 / mi) +93m 6:56 / mi
ahr:128 max:141 shoes: Asics DS Trainer 15 (8.5)

Down to Endcliffe Park and a lap of the park run route.

Running 16:51 intensity: (1:09 @2) + (27 @3) + (2:07 @4) + (13:08 @5) 3.09 mi (5:27 / mi) +63m 5:08 / mi
ahr:155 max:160 shoes: Asics DS Trainer 15 (8.5)

Sheffield Park Run. 27 seconds faster than five weeks ago, and a good little workout. Even had PaulF pacemake for part of the first lap! Compared to last time I ran this race, I felt I was running stronger on the climb up through the parks on lap 2.

Running 19:43 intensity: (4:11 @2) + (15:32 @3) 2.64 mi (7:28 / mi) +49m 7:04 / mi
ahr:133 max:142 shoes: Asics DS Trainer 15 (8.5)

RHFPR via Eccy Road, Hanover Way, University. Racing flats are giving me a blister on my left heel, need to get that sorted before next weekend.

Friday Oct 1, 2010 #

6 PM

Running 47:58 intensity: (20:03 @2) + (27:08 @3) + (47 @4) 6.65 mi (7:13 / mi) +128m 6:48 / mi
ahr:131 max:146 shoes: New Balance 1064 (1)

A nice cruise as the rain was stopping and the sky was starting to clear.

« Earlier | Later »