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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Running31 28:59:27 231.56(7:31) 372.66(4:40) 4258
  Orienteering6 4:30:44 25.12(10:47) 40.42(6:42) 1115
  Strength & conditioning7 2:30:00
  Total41 36:00:11 256.68 413.09 5373

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Wednesday Aug 31, 2011 #

7 AM

Running 36:13 intensity: (29:09 @2) + (6:49 @3) + (15 @4) 4.98 mi (7:16 / mi) +45m 7:04 / mi
ahr:122 max:145 shoes: New Balances 1064 (3)

IW.
6 PM

Running 41:29 intensity: (33:14 @2) + (8:15 @3) 5.57 mi (7:27 / mi) +120m 6:59 / mi
ahr:122 max:142 shoes: New Balances 1064 (3)

Broomhill, Endcliffe Park, Eccy Road, Hanover Way. Knee not at all happy.

Strength & conditioning 15:00 [3]

Core session.

Tuesday Aug 30, 2011 #

5 PM

Running 1:19:31 intensity: (36:28 @2) + (21:25 @3) + (5:40 @4) + (15:58 @5) 10.99 mi (7:14 / mi) +85m 7:04 / mi
ahr:134 max:158 shoes: Asics Gel Hyperspeed (8.5)

Track session at Woodbourn Road. The proper session was 3, 4, 5, 5, 4, 3 minutes with 75 seconds recovery. I changed it slightly to 900m, 1200m, 1500m, 1500m, 1200m, 900m to give myself target distances. Times of 2.55, 3.59, 4.59. 5.00, 3.58, 2.56. Felt like I was really tightening up on the last two, but pleased with the times. It was tough off such short recoveries.

Plus run from work to track, a few laps warm up, and the run home with Pete.

Monday Aug 29, 2011 #

1 PM

Running 1:01:03 intensity: (32:15 @2) + (28:29 @3) + (19 @4) 7.91 mi (7:43 / mi) +275m 6:58 / mi
ahr:128 max:148 shoes: New Balances 1064 (3)

Rivelin plus Coppice Track loop with a small extension to the post office. Tired today, so just a short easy run.

Sunday Aug 28, 2011 #

9 AM

Running 1:23:03 intensity: (57:20 @2) + (19:09 @3) + (6:34 @4) 9.17 mi (9:03 / mi) +483m 7:47 / mi
ahr:123 max:152 shoes: Innov-8 X-talon 212

Out in the peaks again with Rich. Parked near Heatherdene car park, and ran Win Hill, along the ridge, Hagg Farm, breasts. The climb up to Win Hill was a shock to the system and a lung buster, but the second climb felt easier. Another nice morning.

Saturday Aug 27, 2011 #

8 AM

Running 19:26 intensity: (15:31 @2) + (29 @3) + (6 @4) + (3:20 @5) 2.6 mi (7:28 / mi) +87m 6:46 / mi
ahr:126 max:173 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running 17:06 intensity: (3:32 @2) + (1:17 @3) + (8:54 @4) + (3:23 @5) 3.07 mi (5:34 / mi) +62m 5:14 / mi
ahr:149 max:156 shoes: Asics Gel Hyperspeed (8.5)

Sheffield parkrun, 2nd place. Quite pleased with the time after the track session yesterday. Felt nice and strong on the second lap.

Running 40:20 intensity: (22:56 @2) + (17:24 @3) 5.36 mi (7:31 / mi) +125m 7:01 / mi
ahr:127 max:141 shoes: Asics Gel Hyperspeed (8.5)

Extended run home with Pete. Knee hurting by the end.
5 PM

Strength & conditioning 15:00 [3]

Abs session.

Friday Aug 26, 2011 #

7 AM

Running 1:05:13 [3] 9.75 mi (6:41 / mi)
shoes: Asics Gel Hyperspeed (8.5)

Track session at Don Valley with PaulF. 1 * 3200m, 4 * 1600m and a 400m to finish. 5 min recovery (800m jog) after the 3200m, and 3 min recovery (400m jog) after the rest. All at target 10k pace, around 5.21 per mile. 10.44, 5.19, 5.19, 5.19, 5.16, 1.10. Struggled a bit on the second mile of the first rep, not got the speed endurance yet. A good session in the rain. Warm up round the bowl, and a couple of laps to warm down.

Thursday Aug 25, 2011 #

6 AM

Running 37:04 intensity: (31:46 @2) + (5:18 @3) 5.0 mi (7:25 / mi) +46m 7:13 / mi
ahr:119 max:138 shoes: New Balances 1064 (3)

IW. Cold and wet.
6 PM

Running 36:44 intensity: (22:36 @2) + (14:08 @3) 5.11 mi (7:11 / mi) +60m 6:56 / mi
ahr:128 max:137 shoes: New Balances 1064 (3)

HFW via the canal. Warm and sunny.

Wednesday Aug 24, 2011 #

6 AM

Running 45:23 intensity: (37:34 @2) + (5:53 @3) + (1:56 @4) 5.48 mi (8:17 / mi) +200m 7:27 / mi
ahr:122 max:146 shoes: New Balances 1064 (3)

Short Rivelin loop. No pain from the knee at all for the first 35 minutes, then a bit sore for the last 10 minutes. But that still feels like progress.
7 PM

Strength & conditioning 30:00 [3]

Core and strength session.

Tuesday Aug 23, 2011 #

6 AM

Running 51:03 intensity: (27:38 @2) + (9:05 @3) + (11:43 @4) + (2:37 @5) 7.0 mi (7:18 / mi) +5m 7:17 / mi
ahr:128 max:167 shoes: Asics Gel Hyperspeed (8.5)

Track session at Don Valley. 8 * 800m off 200m jog recovery (2 minutes). Aiming for 2.36 (around 5k pace). Think I was still asleep on the first lap of the first rep and ran it in 84, making the time for that rep 2.44. But after that it was better with 2.37, 2.37, 2.37, 2.36, 2.36, 2.36, 2.36.

Knee not great. Sore warming up, on the jog recoveries and on the first 20m or so of each rep, but fine for the rest of the rep. I'm nearly at the stage of admitting defeat, but just going to try an easy run tomorrow morning and see how it feels. I've run on it every day since it started hurting last Tuesday, and it's not got any worse, so maybe I can manage it.

Monday Aug 22, 2011 #

12 PM

Running 34:40 intensity: (20:14 @2) + (14:26 @3) 5.0 mi (6:56 / mi) +52m 6:43 / mi
ahr:126 max:141 shoes: New Balances 1064 (3)

Lunch loop.
6 PM

Running 1:06:54 intensity: (26:55 @2) + (37:39 @3) + (2:20 @4) 8.56 mi (7:49 / mi) +197m 7:18 / mi
ahr:130 max:148

As it was a nice evening I drove out to the peaks and parked at Fox House. Then ran along White Edge to Curbar Gap, and then back along Froggatt Edge. I was having so much fun for the first 30 minutes that I completely forgot about my knee, but then it started to hurt a bit on the descent down into Curbar Gap, and was niggly all of the way back. It's very annoying, as apart from that I feel like I'm starting to get into better shape.

Sunday Aug 21, 2011 #

10 AM

Running 1:22:54 intensity: (56:16 @2) + (26:29 @3) + (9 @4) 9.25 mi (8:58 / mi) +314m 8:06 / mi
ahr:124 max:145 shoes: New Balances 1064 (3)

Decided to give Birchwood 10k a miss for a few reasons. Firstly, Andy C and I were going to travel over together, but unfortunately he has got an achilles injury so dropped out. Secondly, I'm a bit worried about by knee. And thirdly, I'm still a bit tired from the session on Friday and beers / a late night on Friday. It just seemed like a long way to go when I wasn't in the right frame of mind.

So instead I went out for a lovely sociable run in the peaks with Rich. Parked at Burbage Bridge and did a loop round Burbage and Longshaw. Very enjoyable, and good to catch up. Knee still sore, but seemed to get better as the run went on, and no worse than yesterday.
C • Shame your knees sore, it l... 3

Saturday Aug 20, 2011 #

9 AM

Running 1:01:02 intensity: (44:58 @2) + (16:04 @3) 7.62 mi (8:01 / mi) +253m 7:16 / mi
ahr:123 max:138 shoes: New Balances 1064 (3)

Rivelin plus Coppice Track, nice and steady. A slightly sore head after a few beers last night, but it's my sore knee that's concerning me. It was painful again today, and that pain again went from a dull ache to quite sore. Interestingly, I thought it would be worse on the downhill at the end of the run from Bolehill Park back home, but that was probably the least painful part. Just need to keep an eye on it.

Friday Aug 19, 2011 #

6 AM

Running 1:08:49 intensity: (36:28 @2) + (5:17 @3) + (13:08 @4) + (13:56 @5) 10.17 mi (6:46 / mi) +5m 6:45 / mi
ahr:134 max:167 shoes: Asics Gel Hyperspeed (8.5)

First proper track session of the 10k training plan with PaulF. 6 * 1600m at target 10k pace (5.21) with 3 minutes (400m slow jog) recovery. I'd been dreading this session all week, but it ended up being much better than I had hoped or expected. Times of 5.21, 5.21, 5.21, 5.20, 5.20, 5.18. Paul then decided it would be nice to add a fast 400m at the end to make it up to 10k of reps, and ran that in 70. So that was 10k in 33.11. Not sure I can count that as a new pb. Knee was a little bit achy at times, but nothing that impacted my running.

Thursday Aug 18, 2011 #

Strength & conditioning 30:00 [3]

Felt much better this morning after a good sleep, but decided to give the knee a day off to try and nip any potential niggle in the bud early doors. So just did some core and strength work instead.

Wednesday Aug 17, 2011 #

6 PM

Running 48:07 intensity: (37:30 @2) + (10:37 @3) 6.37 mi (7:33 / mi) +124m 7:07 / mi
ahr:124 max:139 shoes: New Balances 1064 (3)

Horrible, horrible run tonight. Just felt so rubbish, thought I was going to throw up for the last ten minutes. Then when I got home it was all I could do to curl up in bed for fifteen minutes before I could summon the strength to get in the shower. Think I might be dehydrated, as I've been in a meeting all day and not drunk much in a very hot room. And just to top it all off, my right knee has suddenly started hurting, right on top of the knee cap. It's not sore when walking, or to touch, but there is a sharp pain when I run. It didn't get any worse while I was running tonight, and the pain kind of came and went, but it's still very annoying.
C • hope you feel better soon 2

Tuesday Aug 16, 2011 #

6 AM

Running 37:00 [2] 5.04 mi (7:20 / mi) +46m 7:08 / mi
ahr:120 max:133 shoes: New Balances 1064 (3)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: New Balances 1064 (3)

Gym session.
5 PM

Running 1:08:33 intensity: (34:42 @2) + (18:20 @3) + (7:17 @4) + (8:14 @5) 9.63 mi (7:07 / mi) +71m 6:58 / mi
ahr:131 max:158 shoes: Asics Gel Hyperspeed (8.5)

HFW via Don Valley for a track session. 6 * 1km at target 5k pace of 16.20 (3.16 per km) off 2 minutes recovery (jog 200m slowly). Times were 3.16, 3.16, 3.16, 3.16, 3.17, 3.14. It was tough going, and the stiff wind on the back straight didn't help, so fairly pleased with that. Pretty screwed on the way home, think I've tried to do too much today.

Monday Aug 15, 2011 #

7 AM

Running 35:11 intensity: (30:56 @2) + (4:15 @3) 4.92 mi (7:09 / mi) +47m 6:57 / mi
ahr:120 max:137 shoes: New Balances 1064 (3)

IW.
5 PM

Running 52:58 intensity: (43:55 @2) + (9:03 @3) 7.19 mi (7:22 / mi) +100m 7:04 / mi
ahr:125 max:145 shoes: New Balances 1064 (3)

Extended HFW along the canal. Finished via Wickes to pick up materials for my giant Rubik's cube.
6 PM

Strength & conditioning 15:00 [3]

Core session.

Sunday Aug 14, 2011 #

10 AM

Running 1:48:41 intensity: (43:23 @2) + (1:00:11 @3) + (5:07 @4) 13.68 mi (7:57 / mi) +472m 7:11 / mi
ahr:129 max:150 shoes: New Balances 1064 (3)

A nice relaxed long run. Started to tire a bit in the last ten minutes, but it was quite a hilly route. Malin Bridge, Loxley Valley, lap of Damflask, Dungworth, Dyson factory, Coppice Track, stables, home. I think I've got my running mojo back a little bit.

Saturday Aug 13, 2011 #

8 AM

Running 15:37 intensity: (13:31 @2) + (2:06 @3) 2.09 mi (7:28 / mi) +78m 6:41 / mi
ahr:121 max:134 shoes: Asics Gel Hyperspeed (8.5)

Jog down to Endcliffe Park.

Running 17:09 intensity: (22 @2) + (2:27 @3) + (4:28 @4) + (9:52 @5) 3.11 mi (5:31 / mi) +60m 5:13 / mi
ahr:154 max:161 shoes: Asics Gel Hyperspeed (8.5)

Sheffield parkrun. A distant 2nd to andyt. Slightly slower than previous weeks, but not surprising after my first proper track session in a long while yesterday morning. Legs felt a little heavy, but it was still an honest effort.

Running 37:35 intensity: (11:47 @2) + (25:48 @3) 4.8 mi (7:50 / mi) +99m 7:22 / mi
ahr:133 max:144 shoes: Asics Gel Hyperspeed (8.5)

Extended warm down run home. First with andyt, then with andyt and PaulF, then with just PaulF and finally on my own for the last bit.
5 PM

Strength & conditioning 15:00 [3]

Abs session with Emma. My core is so weak.

Friday Aug 12, 2011 #

6 AM

Running 52:21 intensity: (27:51 @2) + (4:47 @3) + (5:25 @4) + (14:18 @5) 7.32 mi (7:09 / mi) +5m 7:08 / mi
ahr:133 max:168 shoes: Asics Gel Hyperspeed (8.5)

Track session with PaulF at Don Valley. 4*1600m at target 10k pace with 3 minutes recovery (400m jog and a small wait). So for my 33.30 10k that gave 5.21 for each rep. Managed 5.22, 5.18, 5.18, 5.19. PaulF was unusually late so I assumed something had happened and ran the first one on my own before be turned up, and was a bit slow on the first and last laps. Not as bad as I thought it would be, but 6 next week will be tough. Warm up round the bowl, and warm down round the track.

Thursday Aug 11, 2011 #

6 PM

Running 1:00:28 intensity: (8:41 @2) + (37:58 @3) + (13:49 @4) 8.26 mi (7:19 / mi) +224m 6:45 / mi
ahr:138 max:153 shoes: New Balances 1064 (3)

Stumbled across a little bit of motivation and headed out for a nice potter. Broomhill, Fulwood, Forge Dam, parks, Eccy Road. Actually happy PaulF wanted to reschedule track to tomorrow, I really wasn't up for it this morning. But definitely feeling better for having been out tonight, although still a bit sluggish and heavy in the legs.

Wednesday Aug 10, 2011 #

6 AM

Running 25:13 intensity: (21:41 @2) + (3:32 @3) 3.04 mi (8:18 / mi) +88m 7:37 / mi
ahr:112 max:135 shoes: New Balances 1064 (3)

Run around Graves Park before work. I wanted to go out running again today, but I just can't find the time at the moment.

Tuesday Aug 9, 2011 #

12 PM

Running 34:34 intensity: (20:21 @2) + (14:13 @3) 5.01 mi (6:54 / mi) +42m 6:44 / mi
ahr:126 max:141 shoes: New Balances 1064 (3)

Managed to sneak out for a run at lunch.

Monday Aug 8, 2011 #

Note
(rest day)

Needed this.

Sunday Aug 7, 2011 #

10 AM

Running 1:53:31 intensity: (1:15:03 @2) + (34:26 @3) + (46 @4) + (3:16 @5) 15.31 mi (7:25 / mi) +295m 7:00 / mi
ahr:128 max:184

Rob lured me out for a run with an ambiguous text with the words 'steady', 'ten' and 'Derwent' which I took to mean a steady 10 mile run round Derwent. Unfortunately, the 'ten' was the start time and not the distance. A few beers last night, and the effects of last week hit me hard at Fairhomes on the way back and I staggered in. Tim very kindly stayed with me and helped me home.

Saturday Aug 6, 2011 #

10 AM

Orienteering 46:09 intensity: (5:08 @2) + (21:51 @3) + (19:10 @4) 4.63 mi (9:58 / mi) +249m 8:32 / mi
ahr:142 max:154 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 6. 1st place.

To win the overall competition I had to win, and hope Ronnie Samor finished below 6th (my lowest position from day 3). It was my early start (10.11) but fortunately the area didn't really disadvantage an early start.

It all seemed to come together today, running and navigating. I started strongly and led right from the first control to win by a couple of minutes. One small wobble in the circle at 9, and a dodgy route to 11 were my only errors.

Ronnie didn't start, and so he got last place plus 5 and I won overall on countback.

Me: 1st, 1st, 2nd, 2nd, 3rd, 6th
Ronnies: 1st, 1st, 2nd, 2nd, 3rd, 50th

Most importantly, I enjoyed the orienteering all week, and whilst it was nice to win overall, it was more pleasing to have had my best run on the last day. I might do a bit more of this orienteering lark.
C • Yay! 6

Friday Aug 5, 2011 #

10 AM

Running 28:50 [2] 3.46 mi (8:20 / mi) +58m 7:55 / mi
ahr:119 max:134 shoes: VJ Integrator (8.5)

From the cottage to the assembly area and then on to the start. Got offered lifts by a few kind orienteers, and got some banter from ba-ba.

Orienteering 48:04 intensity: (5:44 @2) + (12:57 @3) + (29:23 @4) 4.4 mi (10:55 / mi) +172m 9:44 / mi
ahr:144 max:154

Scottish 6 Days, Day 5. 1st place.

The area today probably suited me a little bit more, as it wasn't as steep or as rough underfoot as previous days. And I started well, managing to find the first control without losing any time for the first time all week. My first and only significant mistake in the circle was at number 4 where I was a little bit high and lost about 1 minute.

Slight wobbles on the routes to 6 and 7, I thought the beach would be more runnable than it was, but I'm still happy it was the right route choice. On the way to the beach I managed to trip over a shin height fence I hadn't seen and slice open my hand and my left shin. I had a few minutes of blood management to carry out so that my map didn't get obliterated.

Navigated smoothly through the shorter legs towards the end of the course, I'm getting my head back into map reading and visualising the terrain better. When I finished, I was in the lead, but today I started after the Samor brothers who between them have won 3 of the first 4 days, so it was nice to beat them both for the first time. And get my first stage victory of the week.

Running 16:33 intensity: (16:27 @2) + (6 @3) 2.1 mi (7:53 / mi) +12m 7:45 / mi
ahr:120 max:130 shoes: VJ Integrator (8.5)

Back from assembly to the cottage.

Thursday Aug 4, 2011 #

8 AM

Running 26:58 [2] 3.42 mi (7:53 / mi) +12m 7:48 / mi
shoes: New Balance 1064 (2)

Leg stretch. Got wet.
12 PM

Orienteering 58:51 intensity: (6:13 @2) + (19:50 @3) + (32:48 @4) 5.19 mi (11:20 / mi) +301m 9:37 / mi
ahr:143 max:154 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 4. 3rd place. Winner 53.46.

It was only a matter of time, and today I made my first 'I really have absolutely no idea where I am' mistake of the week, and I did it on the first control. I got pulled left, and was then convinced I hadn't gone far enough up the hill, when actually I'd gone too far. I just could not relocate, and eventually fell on the control. 5.30 lost. Bugger.

I then tried a clever route to number 3, staying left round the hill. Unfortunately it wasn't very clever, and nobody else had done it so I got stuck in tussocky bog and bracken. At number 3 my 6 minute man (who had won on day 3 and won today) had caught me. He got ahead when I took another rubbish route to 4, but I had him in my sights and ran hard to catch him again at 9.

Now the underfoot running was much better and I easily overtook him and was able to get out of sight and take a minute out by the finish, but still ended up 5 minute behind.

However, I did keep up the record of being in the lead when I have punched the finish control of each day. It didn't last very long today though!

So struggled with the terrain running on the first 4 controls, plus made one massive mistake and took a couple of dodgy routes. That all lost me about 7 minutes. The last section was good, running much better and navigating quite nicely. Very lucky to finish in 3rd place.

Wednesday Aug 3, 2011 #

5 PM

Orienteering 18:45 intensity: (1:24 @2) + (31 @3) + (16:50 @4) 2.17 mi (8:38 / mi) +21m 8:23 / mi
ahr:147 max:153 shoes: VJ Integrator (8.5)

Rest day sprint race. Oh dear, I was completely rubbish. It's been a long time since I've run on a 1:4000 map and I was all over the place. Stopping short, going too far, drifting off line. Made mistakes on 1, 4, 7, 8, 11, 14 and 25, each one at least 10 seconds, which all added up to a lot of time lost. I also struggled to run at any kind of speed on the easy bits. Still, it was on the beach and it was an amazing day so it was good fun.

Tuesday Aug 2, 2011 #

10 AM

Orienteering 52:29 intensity: (4:22 @2) + (19:47 @3) + (27:35 @4) + (45 @5) 4.51 mi (11:38 / mi) +204m 10:12 / mi
ahr:143 max:158 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 3. 6th place. Winner 48.20.

In terms of navigation in the circle, this was ironically my best run of the week. But it ended up being my worst position placing so far. Only one mistake of note on number 12 where I went off line as I came over the top of a hill and lost just over a minute. Outside of that, I made a few hesitations during the legs themselves, and some banana lines. It will be interesting to see where I lost my time on the splits.

Ultimately, I am struggling to run quickly through the terrain. I don't have the confidence to run downhill at any kind of speed, and went over on both ankles today. Unsurprisingly, I've lost all my terrain running ability (and I didn't have much in the first place!).

The elite race looked like a monster, and the times vindicate one of my main reasons for not doing it. I think I would still have been out there.

Edit: Looking at the splits I was just off the pace for the whole race. 1 minute on each of the first two controls, 30 seconds on 3, 4 and 5 and then 2 minutes at 12. Hmmmm, not as clean as I thought, or just very slow.
C • Slow splits 2

Monday Aug 1, 2011 #

8 AM

Running 32:11 [2] 4.24 mi (7:35 / mi) +11m 7:31 / mi
shoes: New Balance 1064 (2)

Morning leg stretch. Went the other way today, along the road towards the day 5 area.
12 PM

Orienteering 46:26 intensity: (5:02 @2) + (10:09 @3) + (24:19 @4) + (6:56 @5) 4.22 mi (11:00 / mi) +168m 9:48 / mi
ahr:147 max:165 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 2. 2nd place. Winner 44.51.

Second day of 'pot hunting'. And two orienteering events in two days! It's almost a comeback. I found the navigation very tricky today, and again it was a poor start when I missed the first control. I lost contact on the edge of the circle, relocated off the wrong open hill and ended up south of the control. Relocated again quickly, but lost 1 minute. Got my head back in the game, and was quite clean through to number 10, although there were lots of minor hesitations and stops to make sure I knew exactly where I was.

At number 10 I drifted well off line, and had to relocate off the crossing point and come back into the control from there, losing another minute. The bit in the light green at the end was fun, but we had a couple of easy legs.

The guy who beat be my 3 seconds yesterday had me by nearly 90 seconds today. I would have had to run pretty much completely clean to have done that time. But really enjoyed myself and the challenge today.

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