Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jan 31, 2011:

activity

time

miles

Running

34:23:57

280.31

(7:22)

451.12

(4:35)

3119

Orienteering

1:03:54

6.16

(10:22)

9.91

(6:27)

389

Total

35:27:51

286.47

(7:26)

461.03

(4:37)

3508

averages - sleep:9.1

1:53

0:00

» now

Monday Jan 31, 2011 #

7 AM

Running 35:38 4.96 mi (7:11 / mi) +46m 6:59 / mi
ahr:130 max:180 shoes: New Balance 1064 (2)

IW. Feeling a bit stiff from the weekend's races.

6 PM

Running 1:10:00 [3] 3.0 mi (23:20 / mi)
shoes: Asics DS Trainer 15 (8.5)

Lap of the bowl before drills, and then a great session with only a small group. All the students seem to have deserted.

Sunday Jan 30, 2011 #

11 AM

Orienteering race 1:03:54 6.16 mi (10:22 / mi) +389m 8:40 / mi
ahr:143 max:156 shoes: VJ Integrator (8.5)

Because it was on our way back to Sheffield from the North East, and because Dave & Kathy were running, I got talked into a special orienteering guest appearance at the Compass Sport Cup heat at Silton. Wasn't looking that forward to it, but enjoyed it a lot more than I thought it would.

Started cautiously, but managed to catch Dickie Wren by 1 minute at number 3 where he had missed. We took different routes on the long leg to 5, but appeared at the control at the same time. I missed 6 and Dickie got ahead, but caught him up again going across the felled area to 10. Put the boot in across the moor and managed to pull out a small gap, which I maintained through the control pick section on the slope at the end.

Probably made about 2 minutes of mistakes (on 3 and 6), but other than that was quite clean. Took the option of going round the paths if at all possible, and that seemed to work out pretty well.

Results. Pleasantly surprised with that.

Saturday Jan 29, 2011 #

9 AM

Running 28:25 4.29 mi (6:38 / mi) +27m 6:30 / mi
ahr:135 max:172 shoes: Asics DS Trainer 15 (8.5)

Wanted to have a little leg stretch before the XC this afternoon, especially after not running yesterday. Mum and Dad were off to do the Newcastle Park Run so went with them and cruised around the race (18.44) feeling strong and comfortable. Then ran back to meet Dad and ran the last 500m with him, then ran back to meet Mum and ran the last 500m with her. Cracking morning, but very cold. The Newcastle course feels quick so next time I'm in the North East I will have to race it.

Dad got a PB by 2.47, and Mum got a PB by 1.19. Happy days!

1 PM

Running 55:58 8.14 mi (6:53 / mi) +168m 6:28 / mi
ahr:141 max:155 shoes: Asics Hyper XC

Northern XC Champs. 47.09, 115th place, which is actually pretty much my best ever placing, but I'm disappointed with how I ran. I got it all wrong on the first lap, went out too cautiously and tried to fight the course. The course won. As I got to the first climb, I got counted through outside the top 150, which wasn't good.

Changed my approach on the second lap and let the course dictate how I ran, pushing hard on the sections that weren't ankle deep in mud, and consolidating my position on the muddy parts (most of it!). That seemed to work, and I gained places all the way to the end. Probably one of the toughest courses I've run because of the underfoot conditions. My brother and I had been talking in the morning about how quick we thought it was going to be on the hard ground. How wrong we were!

Amazing result from the team getting a silver medal, and not even that far behind Leeds. There is such strength in depth at the moment, and it will be interesting to see how high the team can place at the Nationals in three weeks.

Plus a couple of half-hearted warm down laps of the top field, with painful stomach.

C • See you at the National 2

Running 18:39 2.25 mi (8:17 / mi) +24m 8:01 / mi
ahr:116 max:132 shoes: Asics Hyper XC

Warm up lap with brother Dave. Talking about how firm it seemed underfoot...

Friday Jan 28, 2011 #

Note
(rest day)

Thursday Jan 27, 2011 #

6 PM

Running 53:00 [3] 7.0 mi (7:34 / mi)
shoes: Asics DS Trainer 15 (8.5)

Away with work, but fortunately the hotel was only just over a mile away from the Notts AC athletics track. So I managed to sneak out for a quick session between the end of the conference and start of the evening dinner. Pyramid session of 200, 400, 600, 800, 1k, 800, 600, 400, 200. Pretty windy, and the Notts AC junior athletes had very poor track discipline.

Wednesday Jan 26, 2011 #

7 PM

Running 52:25 7.02 mi (7:28 / mi) +206m 6:51 / mi
ahr:132 max:176 shoes: New Balance 1064 (2)

Steady on the roads. Legs feeling a little tired from last night.

Tuesday Jan 25, 2011 #

5 PM

Running 1:21:39 12.25 mi (6:40 / mi) +38m 6:36 / mi
ahr:128 max:157 shoes: Asics DS Trainer 15 (8.5)

Track. 8 sets of 800m, 100m jog, 200m with 200m jog recovery between sets. Kept the recovery paces honest and ran the 800s in between 2.32 and 2.34, and the 200s in 36. Good session, and running in a group that pulled me along. Plus to and from work.

Monday Jan 24, 2011 #

7 AM

Running 35:59 4.99 mi (7:13 / mi) +46m 7:01 / mi
ahr:118 max:136 shoes: New Balance 1064 (2)

IW.

6 PM

Running 36:16 4.95 mi (7:19 / mi) +90m 6:56 / mi
ahr:124 max:145 shoes: New Balance 1064 (2)

HFW.

Sunday Jan 23, 2011 #

9 AM

Running 53:21 7.56 mi (7:03 / mi) +30m 6:58 / mi
ahr:124 max:149 shoes: New Balance 1064 (2)

Took the sound advice of my fellow runners and skipped Bolsover. I'm really happy with the three sessions I've done this week so decided to stick and bank them. Just went for an easy tootle from Emma's. Legs felt pretty good.

C • jessie 2

Saturday Jan 22, 2011 #

9 AM

Running 1:53:30 17.56 mi (6:28 / mi) +65m 6:23 / mi
ahr:139 max:159 shoes: Asics DS Trainer 15 (8.5)

A good, tough, marathon training session with PaulF. Using a loop which was just over three miles long from Don Valley, Attercliffe Road towards town, Brightside Lane, Hawke Lane, Attercliffe Common. Ran two loops as warm up at 7 min/mile then 10 miles aiming for marathon pace (6.00 min/mile) which was two loops, then into Don Valley for 14 laps of the track. Ran the tempo section in 59.41 (5.58 min/mile). My watch was measuring shorter than Paul's, he had us at 5.55 min/mile.

Mentally, it's great to have done that session, and that's probably the longest tempo section I've ever done in just a normal run. Now I need to decide whether I should run Bolsover 10k tomorrow...

C • No no no no no no no no no no 2

Friday Jan 21, 2011 #

12 PM

Running 33:53 5.01 mi (6:46 / mi) +54m 6:33 / mi
ahr:134 max:174 shoes: New Balance 1064 (2)

Actually got a lunch break for the first time this year, so used it to go out for a run in the sunshine. Usual loop.

Thursday Jan 20, 2011 #

6 AM

Running 1:18:22 12.07 mi (6:30 / mi) +41m 6:25 / mi
ahr:132 max:153 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley for the Thursday morning track session with PaulF. 3k (10.36), 3 * 1k (3.18, 3.17, 3.14), 3k (10.30) all with 400m jog recovery between. Good conditions, still and cool, with a full moon lighting up the track.

6 PM

Running 34:13 4.77 mi (7:11 / mi) +95m 6:46 / mi
ahr:127 max:168 shoes: New Balance 1064 (2)

HFW via Tesco.

Wednesday Jan 19, 2011 #

7 AM

Running 51:46 7.0 mi (7:24 / mi) +105m 7:04 / mi
ahr:123 max:171 shoes: New Balance 1064 (2)

Extended IW.

Tuesday Jan 18, 2011 #

5 PM

Running 1:09:52 10.33 mi (6:46 / mi) +80m 6:36 / mi
ahr:131 max:154 shoes: Asics DS Trainer 15 (8.5)

Track. 5 * 1500m starting every 6 minutes. The first one felt tough, but then was able to push on and actually got faster as the session went on. Chasing PaulF (in vain) on the last couple which helped me keep the pace up. 5.02, 5.00, 4.59, 4.59, 4.56. (c.f. 5.01, 5.02, 5.01, 5.03, 5.04 two weeks ago). Good to see improvement, and I need to continue this. Plus run from work to track, and home after.

Monday Jan 17, 2011 #

7 AM

Running 35:25 5.01 mi (7:05 / mi) +46m 6:53 / mi
ahr:127 max:168 shoes: New Balance 1064 (2)

IW.

6 PM

Running 30:17 4.34 mi (6:58 / mi) +43m 6:46 / mi
ahr:126 max:138 shoes: New Balance 1064 (2)

HFW as far as Tesco.

Sunday Jan 16, 2011 #

6 PM

Running 1:07:21 10.03 mi (6:43 / mi) +83m 6:33 / mi
ahr:127 max:144 shoes: New Balance 1064 (2)

Meadowhall loop once we had got back to Sheffield. Pace was honest, but by no means fast.

Saturday Jan 15, 2011 #

8 AM

Running 1:00:00 8.8 mi (6:49 / mi) +52m 6:42 / mi
ahr:134 max:151 shoes: Asics DS Trainer 15 (8.5)

Warm up from the hotel to Marble Arch and then 1*5 min, 2*4 min, 3*3 min, 4*2 min, 5*1 min, all with 1 min jog recovery. I wanted to run the last part of the marathon route along Embankment from Charing Cross, right at Big Ben, Bridcage Walk and The Mall. This was so I could run it feeling fresh and strong, then try and create that feeling when I run along it next in 13 weeks.

Tough at times with the wind, but felt like I had earned my full English breakfast afterwards.

Friday Jan 14, 2011 #

7 AM

Running 34:35 [2] 4.5 mi (7:41 / mi)
shoes: New Balance 1064 (2)

On the roads. Very tired today. Need to take it easy over the next couple of days.

Thursday Jan 13, 2011 #

6 AM

Running 1:16:24 11.16 mi (6:51 / mi) +41m 6:46 / mi
ahr:132 max:155 shoes: Asics DS Trainer 15 (8.5)

IW via Don Valley, for a track session with PaulF. 5k (17.59), 400m jog then 800 (2.38), 600 (1.56), 400 (75), 200 (35) all with 200m jog recovery. Then finished off with 4 * (250 jog, 50 strides, 50 sprint, 50 strides). Plodded the last part of the run to work. Warm.

8 PM

Running 33:53 4.71 mi (7:11 / mi) +72m 6:52 / mi
ahr:129 max:161 shoes: New Balance 1064 (2)

HFW after a long day at work.

Wednesday Jan 12, 2011 #

7 PM

Running 58:09 7.59 mi (7:40 / mi) +264m 6:55 / mi
ahr:131 max:176 shoes: New Balance 1064 (2)

Leg loosener run. Up to Crookes and Nails' house to drop off some important looking post, then Lodge Moor, Crimicar Lane, Fulwood, Broomhill, home. Hamstrings feeling a little bit tight, and a little tired from track yesterday.

C • Guess what's in Neil's package... 1

Tuesday Jan 11, 2011 #

5 PM

Running 1:23:24 11.24 mi (7:25 / mi) +38m 7:21 / mi
ahr:130 max:168 shoes: Asics DS Trainer 15 (8.5)

Track. 15 * 2 mins, with 1 min recovery. I was aiming to cover 600m in each rep and got a little bit further. Feeling strong tonight, and all the reps were a similar distance. Very cold, and the top bend iced up like it always seems to on this session. Plus run to and from work.

Monday Jan 10, 2011 #

7 AM

Running 35:46 4.99 mi (7:10 / mi) +46m 6:58 / mi
ahr:124 max:172 slept:8.0 shoes: New Balance 1064 (2)

IW.

6 PM

Running 11:44 1.64 mi (7:09 / mi)
ahr:118 max:133 shoes: New Balance 1064 (2)

Work to EIS.

Running 1:00:00 [3] 1.0 mi (1:00:01 / mi)
shoes: Asics DS Trainer 15 (8.5)

Drills sessions, with Rob leading. Decided against running home in the rain, and got a lift instead.

Sunday Jan 9, 2011 #

2 PM

Running long 42:57 7.28 mi (5:54 / mi) +79m 5:42 / mi
ahr:150 max:156 slept:10.0 shoes: Asics Hyper XC

Yoprkshire XC champs, Doncaster. One short lap and three long laps of a nice course through fields and woodland. Very good going underfoot, meaning it was fast throughout, with only two gradual climbs on each lap to break the rhythm. Had a good battle with Petey on the first two laps, but then he was too strong on the hills and pulled away from me on the second two laps. Not unhappy with my run today, now looking forward to the Northerns in three weeks time.

Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Innov-8 X-talon 212

Warm up and warm down with the boys.

Saturday Jan 8, 2011 #

11 AM

Running 1:44:42 15.0 mi (6:59 / mi) +256m 6:38 / mi
ahr:141 max:177 slept:10.0 shoes: New Balance 1064 (2)

Needed to get a long run in, but with one eye on the Yorkshire XC tomorrow I ran it steady, and didn't put in any faster paced sections. Down to Hillsbro, Oughtibridge and back, Rivelin Valley road to the post office, up the A57, back through Crookes. Wasn't looking at the watch, so ran a little quicker than I was expecting but felt OK.

Friday Jan 7, 2011 #

Note
slept:7.5 (rest day)

Was going to run at lunch, but it snowed and I had the wrong shoes with me.

Thursday Jan 6, 2011 #

7 AM

Running 36:09 4.93 mi (7:20 / mi) +46m 7:08 / mi
ahr:123 max:140 slept:8.5

IW. Failed to get up early and go to track.

7 PM

Running 35:40 4.99 mi (7:09 / mi) +93m 6:45 / mi
ahr:127 max:147

HFW. Ended up leaving work too late to do anything after I had got home.

Wednesday Jan 5, 2011 #

7 PM

Running 53:24 7.07 mi (7:33 / mi) +224m 6:53 / mi
ahr:130 max:144 slept:8.0 shoes: New Balance 1064 (2)

Nice easy road run to just stretch the legs and de-stress after a pretty rubbish day at work. Bumped into the Dark Peak run at the bottom of Shore Lane so ran with them for a little bit.

Tuesday Jan 4, 2011 #

5 PM

Running 1:08:46 10.1 mi (6:49 / mi) +38m 6:44 / mi
ahr:132 max:172 slept:8.0 shoes: Asics DS Trainer 15 (8.5)

Track. 5 * 1500m starting every 6.10. Rep times of 5.01, 5.02, 5.01, 5.05, 5.04. Disappointed the times fell off a little at the end, but it was getting tougher running into the wind on the back straight. Plus run to and from work.

Monday Jan 3, 2011 #

2 PM

Running 58:44 8.32 mi (7:04 / mi) +221m 6:31 / mi
ahr:131 max:151 slept:10.5 shoes: New Balance 1064 (2)

Easy leg loosener - Broomhill, Fulwood to bottom of Crimicar Lane, through the parks, Eccy Road, Hanover Way, University, Commonside, home. Left knee a bit sore to start with, but eased off during the run.

Sunday Jan 2, 2011 #

12 PM

Running 15:42 1.99 mi (7:53 / mi) +54m 7:17 / mi
ahr:121 max:138 slept:10.0 shoes: Innov-8 X-talon 212

Run from Emma's Mum's to the race, and warm up lap with Drs. Thake and Jenkins.

Running 36:00 5.95 mi (6:03 / mi) +157m 5:36 / mi
ahr:149 max:156 shoes: Asics Hyper XC

Sheffield Open XC race. 4th place (but 3rd senior man so got a prize!). We also won the team prize with Andy (1st), Tom (2nd) and Dean (8th). Looking for consistent lap times and (kind of) managed it with 8.50, 9.02, 9.07, 9.02. Pleased to be able to finish strongly and picked up two places on the last lap. Pretty similar course to last year, and I was three minutes quicker.

Running 17:17 2.06 mi (8:23 / mi) +32m 8:00 / mi
ahr:102 max:134 shoes: Innov-8 X-talon 212

Warm down lap with Drs. Thake, Jenkins and Robinson, then back to Emma's Mum's for a full Sunday dinner.

Saturday Jan 1, 2011 #

10 AM

Running 1:14:42 11.47 mi (6:31 / mi) +119m 6:19 / mi
ahr:140 max:154 slept:10.0 shoes: New Balance 1064 (2)

Short warm up, 3 miles @ marathon pace (6 mins / mile), 4 miles @ long run pace (7 mins / mile), 3 miles @ marathon pace, warm down. Good session to start the year with.

« Earlier | Later »