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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running37 33:09:31 252.61(7:53) 406.53(4:54) 6181
  Strength & conditioning7 3:20:00
  Orienteering3 2:52:26 19.57(8:49) 31.5(5:28) 101
  Mountain Biking1 58:12
  Total43 40:20:09 272.18 438.03 6282

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Wednesday Jul 31, 2013 #

1 PM

Strength & conditioning 30:00 [3]
(rest day)

Core and stretching outside in the sun. Feeling a bit battered from three days of orienteering so no running today.

Tuesday Jul 30, 2013 #

12 PM

Running 14:08 [2] 1.85 mi (7:38 / mi) +21m 7:23 / mi
ahr:111 max:119 shoes: Innov-8 X-talon 212

To the start.

Orienteering 52:59 intensity: (51 @2) + (25:10 @3) + (26:54 @4) + (4 @5) 5.89 mi (9:00 / mi) +51m 8:46 / mi
ahr:142 max:155 shoes: Innov-8 X-talon 212

Scottish 6 Days, M21L, Day 3.
2nd place (winner 52.11).

I'm definitely starting to get my head into this orienteering thing. Another good run, with only a couple of small misses at 4 and 8. At number 4 I was sure I was in contact, but the control didn't appear where I expected and I'd managed to overshoot. At number 8 I knew I was going to miss as I didn't have a proper attack point and just ran into the circle. But stopped and relocated quickly and didn't lose too much.

Other than that, running quite well, but lost a little bit of momentum in the middle section. Navigating much better.

Running 12:25 intensity: (12:17 @2) + (8 @3) 1.05 mi (11:49 / mi) +20m 11:10 / mi
ahr:99 max:130 shoes: Innov-8 X-talon 212

Back from the finish.

Monday Jul 29, 2013 #

8 AM

Strength & conditioning 25:00 [3]

Core, strength and stretching.
11 AM

Running 5:46 [2] 0.72 mi (8:03 / mi) +3m 7:57 / mi
ahr:110 max:121 shoes: VJ Integrator (8.5)

Run to the start.

Orienteering 59:29 intensity: (7:24 @2) + (10:22 @3) + (41:33 @4) + (10 @5) 6.74 mi (8:50 / mi) +27m 8:43 / mi
ahr:144 max:156 shoes: VJ Integrator (8.5)

Scottish 6 Days, M21L, Day 2.
2nd place (winner 58.39).

That was much better. Better from me, and better from the course planner. Actually tried to orienteer today rather than just running in the direction of the circle and hoping to chance upon the control.

It was an advantage running later on, as there were tracks through some of the rougher parts of the forest. Just a few little misses, and an ankle sprain which threw me off my stride for a couple of controls.

And the sun was shining, so it was nice to chill out in assembly and catch up with people I'd not seen since the 6 days two years ago!
2 PM

Running 14:00 intensity: (5:04 @2) + (8:56 @3) 1.8 mi (7:46 / mi) +95m 6:41 / mi
ahr:130 max:139 shoes: New Balance 1080 (4) (9)

Got dropped off just short of our lodge and ran the last section to try and ease off my calves and ankles. They have taken such a hammering over the last two days, I'm not sure they will survive the week.

Sunday Jul 28, 2013 #

10 AM

Running 8:00 [2] 0.85 mi (9:24 / mi) +12m 9:00 / mi
ahr:115 max:128 shoes: VJ Integrator (8.5)

Warm up run to start. No warm down as it was chucking it down.

Orienteering 59:58 intensity: (9:06 @2) + (27:17 @3) + (23:35 @4) 6.94 mi (8:38 / mi) +23m 8:33 / mi
ahr:135 max:150 shoes: VJ Integrator (8.5)

Scottish 6 Days, M21L, Day 1.
10th place (winner 48.56).

First orienteering race since the British Relays in May 2012. It was all going pretty well until I had a complete brain failure and blew over 8 minutes on control 16 out of 18.

Perhaps I was getting a little bit over-confident, and I lost contact for a few seconds and then relocated further along the leg than I actually was. It took me a little while to work out what I'd done, and then I compounded the error by missing the control again on the way back in.

Disappointed in myself for doing something so stupid. Also disappointed in the planning, as the first 8 controls were nothing more than a glorified orange course, running along a path, hopping off to get a control, then running along the path again before hopping off for the next one. Lossie deserves better than that.

Hopefully I can up my game for the rest of the week and not make any more idiotic errors.

Saturday Jul 27, 2013 #

8 AM

Running 14:45 [2] 2.0 mi (7:22 / mi) +3m 7:20 / mi
ahr:115 max:127 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm up round the town moor.

Running 16:57 intensity: (2:35 @2) + (1:07 @3) + (13:15 @4) 3.14 mi (5:24 / mi) +26m 5:16 / mi
ahr:149 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

Newcastle parkrun, 2nd place.

Paul would not have enjoyed this. The town moor has cows grazing on it, and today they were all milling around the start / finish area, wandering across the course at random.

Some guy shot off at the start, no chance I was going to keep up. Was in fourth for the first half and then moved up to second.

Not feeling quick at all, but still pleased to get sub-17 on a certified 5k distance course.

Running 14:23 intensity: (6:52 @2) + (7:31 @3) 2.02 mi (7:07 / mi) +11m 7:00 / mi
ahr:128 max:143 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down.

Friday Jul 26, 2013 #

6 AM

Running 1:02:57 [2] 8.32 mi (7:34 / mi) +274m 6:52 / mi
shoes: New Balance 1080 (5) (9)

Up the parks before work. Was slowly catching somebody I didn't recognise who was looking a bit hesitant. I caught him, and asked him where he was aiming for. Turned out he was in Sheffield for a conference and had an hour to run from Endcliffe student village and had been told just to run up the parks. So I took him to the top of Porter to look at the view, then back down again.

Thursday Jul 25, 2013 #

7 AM

Running 33:32 intensity: (33:26 @2) + (6 @3) 4.66 mi (7:12 / mi) +27m 7:04 / mi
ahr:115 max:131 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 34:30 intensity: (27:07 @2) + (7:23 @3) 4.73 mi (7:17 / mi) +118m 6:46 / mi
ahr:122 max:138 shoes: New Balance 1080 (5) (9)

HFW.

Wednesday Jul 24, 2013 #

7 AM

Running 33:23 intensity: (32:13 @2) + (1:10 @3) 4.64 mi (7:11 / mi) +29m 7:03 / mi
ahr:116 max:133 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 33:45 intensity: (26:21 @2) + (7:24 @3) 4.64 mi (7:16 / mi) +120m 6:44 / mi
ahr:123 max:137 shoes: New Balance 1080 (5) (9)

HFW.
6 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Tuesday Jul 23, 2013 #

Note
(rest day)

Monday Jul 22, 2013 #

7 AM

Running 34:48 [2] 4.67 mi (7:28 / mi) +16m 7:23 / mi
ahr:111 max:129 shoes: New Balance 1080 (5) (9)

IW. Nice and cool, but tired.
5 PM

Running 34:18 intensity: (22:22 @2) + (11:56 @3) 4.66 mi (7:22 / mi) +120m 6:49 / mi
ahr:124 max:142 shoes: New Balance 1080 (5) (9)

HFW. Hot and humid, no breeze at all. Melting by the time I made it back.

Sunday Jul 21, 2013 #

8 AM

Running 3:11:23 intensity: (2:49:51 @2) + (21:32 @3) 22.83 mi (8:23 / mi) +828m 7:32 / mi
ahr:119 max:142 shoes: Mizuno Harrier

Nice steady long run, taking advantage of the cooler conditions and testing out my new inov-8 hyrdation kit.

Basically ran the Sheffield Round Walk route but with an extension from the top of Porter Clough to Stanedge Pole, Stanage Edge and trig, Upper Burbage Bridge and down the road to Ringinglow.

Running felt mega easy for the first two and a half hours, stiffened up a little after three hours, but still going quite strongly. Kit worked really well.

Saturday Jul 20, 2013 #

8 AM

Running 21:49 intensity: (17:13 @2) + (4:36 @3) 2.73 mi (8:00 / mi) +144m 6:52 / mi
ahr:119 max:135 shoes: Asics Gel Hyperspeed (4) (8.5)

Uphill all the way to Graves parkrun.

Running 18:28 intensity: (1:19 @2) + (2:18 @3) + (14:51 @4) 3.21 mi (5:45 / mi) +54m 5:28 / mi
ahr:147 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

Graves parkrun, 1st place.

On my own from the start. Hoping to go a bit quicker, but started to tire on the climbs of the last lap.

Running 34:17 intensity: (26:22 @2) + (7:55 @3) 4.58 mi (7:29 / mi) +74m 7:08 / mi
ahr:123 max:136 shoes: Asics Gel Hyperspeed (4) (8.5)

A lap of the park and then back home.

Friday Jul 19, 2013 #

6 AM

Running 1:10:20 intensity: (1:01:59 @2) + (8:21 @3) 9.0 mi (7:49 / mi) +275m 7:08 / mi
ahr:117 max:138 shoes: New Balance 1080 (5) (9)

To the top of Porter Clough, Ringinglow, and back.
6 PM

Strength & conditioning 30:00 [3]

Core and strength work. Had the whole gym to myself.

Thursday Jul 18, 2013 #

7 AM

Running 34:16 intensity: (33:16 @2) + (1:00 @3) 4.62 mi (7:25 / mi) +26m 7:17 / mi
ahr:115 max:132 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 39:13 intensity: (30:24 @2) + (8:49 @3) 5.22 mi (7:31 / mi) +103m 7:05 / mi
ahr:124 max:139 shoes: New Balance 1080 (5) (9)

HFW. Along the canal to mix things up.

Wednesday Jul 17, 2013 #

6 AM

Running 56:04 intensity: (52:27 @2) + (2:10 @3) + (56 @4) + (31 @5) 7.28 mi (7:42 / mi) +198m 7:06 / mi
ahr:117 max:161 shoes: New Balance 1080 (5) (9)

Up the parks to the bottom of the gravel track. Much warmer this morning, but still good to get out early doors.
5 PM

Note

Bit more on Saturday:

I’d fancied having a go at an ‘Ultra’ for a while, and as I was looking through the Peak District fell running fixture list the Dig Deep Intro Ultra jumped out at me. Near home, and in familiar terrain, it seemed an ideal starter.

The race started at 10am and it was already hot. I was carrying a rucksack with a 2 litre bladder filled with SIS GO, plus gels and the compulsory kit. The start was very gentle, and I soon found myself at the front with another guy. We got chatting and it was his first ultra, so perhaps not a good idea that we were at the front!

The first part was a convoluted route to Upper Burbage Bridge via Porter Clough, Lady Cannings and the Roman Road. I was running nice and gently, but managed to get to the front and had a lead of about 2 minutes at the first checkpoint. Took on a gel and some water. The next section was along Stanage and down to Dennis Knoll. I was having a great time, wasn’t paying attention to what I was doing and managed to turn my right ankle quite badly. After a few choice words, and a bit of hopping around, I got started again, but it was pretty sore and I had to be very careful over the rocks.

From Dennis Knoll there was a long road section down to Yorkshire Bridge. I used this to relax, take on some fluid and let the ankle recover a bit. The next section was the toughest of the race, straight up Win Hill via Parkin Clough. Took my time and walked most of this. Then it was down to Hope, along the road to Pindale and through the back of the factory to the feed station in Bradwell. I was starting to feel the heat a bit now, and spent a good few minutes in the feed station eating sandwiches, flapjack, a banana and taking on fluid.

From the feed station, the next leg was the climb up onto Bradwell Edge. This is the point at which I knew it was going to get very tough very soon. Managed this climb and the descent into Shatton OK where I met my parents for more food and water, but the run along the river to Hathersage was a drag, and then as soon as I hit the climb out of Hathersage I was walking.

My parents were at Whim Plantation and I took on more water. By this point I couldn’t take on anything other than water, as my stomach was too sore. Half walked, half jogged my way over Burbage, looking over my shoulder at regular intervals but not seeing anybody (from looking at the splits, despite feeling like I wasn’t moving, I was still going quicker than those behind me). My ankle was starting to hurt again now, and even the flat and downhill sections were painful.

Limb Valley has never felt so far (or uphill!), but finally I could collapse over the line, and then throw up. I think I drank about 5 litres of water and still lost 3kg of weight.

The race was tough, a lot tougher than I’d expected and prepared myself for, with the weather in particular having a big impact. It ended up being one of the hardest things I’ve done – and I was certainly feeling the pain at the end!

But I enjoyed myself. The organisation was great, and all the marshalls were helpful, supportive and cheerful which really made a difference when the going got tough towards the end.

I’ll certainly be back next year, but will it be the 30 mile or 60 mile version?

Tuesday Jul 16, 2013 #

6 AM

Running 51:25 intensity: (47:41 @2) + (2:29 @3) + (36 @4) + (39 @5) 6.62 mi (7:46 / mi) +148m 7:16 / mi
ahr:118 max:161 shoes: New Balance 1080 (5) (9)

With Paul up the parks to just past Forge Dam. Nice to get out early while it still felt nice and fresh.
6 PM

Strength & conditioning 25:00 [3]
shoes: New Balance 1080 (5) (9)

A few bits in the gym. Then a swim.

Monday Jul 15, 2013 #

6 PM

Running 49:19 intensity: (34:13 @2) + (15:06 @3) 6.47 mi (7:37 / mi) +165m 7:04 / mi
ahr:124 max:141 shoes: New Balance 1080 (5) (9)

Gentle run to see how things were feeling. Ankle a bit stiff but eased off, left quad a bit stiff on the downhills, probably from over-loading to take weight off the right ankle on Saturday. Didn't feel too hot.

Sunday Jul 14, 2013 #

Note
(rest day)

Feel pretty good after yesterday. No muscle soreness or stiffness, apart from my ankle from when I went over on it along Stanage.

Won a team entry for this year's OMM which I'm not going to use. If it's transferrable does anybody want it?

Saturday Jul 13, 2013 #

10 AM

Running 5:20:03 intensity: (1:56:15 @2) + (2:59:01 @3) + (24:47 @4) 31.01 mi (10:19 / mi) +1430m 9:02 / mi
ahr:133 max:154 shoes: New Balance 1080 (5) (9)

Dig Deep Intro Ultra, 1st place.

Full write up later, but suffice to say that was pretty brutal.

Friday Jul 12, 2013 #

Note
(rest day)

Got a long way to run tomorrow.

Thursday Jul 11, 2013 #

6 AM

Running 49:07 intensity: (42:24 @2) + (27 @3) + (17 @4) + (5:59 @5) 6.65 mi (7:23 / mi) +146m 6:55 / mi
ahr:121 max:176 shoes: New Balance 1080 (5) (9)

Up the parks before work.

Wednesday Jul 10, 2013 #

7 AM

Running 33:38 [2] 4.64 mi (7:14 / mi) +25m 7:07 / mi
ahr:111 max:124 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 33:07 intensity: (27:54 @2) + (5:13 @3) 4.59 mi (7:13 / mi) +109m 6:43 / mi
ahr:121 max:137 shoes: New Balance 1080 (5) (9)

HFW.

Tuesday Jul 9, 2013 #

7 AM

Running 33:41 [2] 4.63 mi (7:16 / mi) +27m 7:09 / mi
ahr:113 max:128 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 33:37 intensity: (25:49 @2) + (7:48 @3) 4.67 mi (7:12 / mi) +119m 6:40 / mi
ahr:122 max:139 shoes: New Balance 1080 (5) (9)

HFW. Nice and hot.

Mountain Biking 58:12 intensity: (56:14 @2) + (1:58 @3)
ahr:107 max:134 shoes: Cycling shoes

12 miles, 357m climb.

Monday Jul 8, 2013 #

7 AM

Running 34:05 [2] 4.6 mi (7:25 / mi) +15m 7:20 / mi
ahr:111 max:124 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 33:44 intensity: (32:39 @2) + (1:05 @3) 4.65 mi (7:15 / mi) +118m 6:43 / mi
ahr:118 max:132 shoes: New Balance 1080 (5) (9)

HFW.
6 PM

Strength & conditioning 25:00 [3]

Went to the gym and did some arms, legs, and chest stuff.

Sunday Jul 7, 2013 #

10 AM

Running 1:08:41 intensity: (1:04:11 @2) + (4:30 @3) 9.02 mi (7:37 / mi) +279m 6:57 / mi
ahr:119 max:136 shoes: New Balance 1080 (5) (9)

Not as long as planned because of cold, but still wanted to get out to enjoy the weather and knew a low level run would do no harm. Cruised up Porter Clough, Ringinglow, down the road for a bit and then back down to the parks again. Awesome day, baps out.

Saturday Jul 6, 2013 #

8 AM

Running 15:35 [2] 2.18 mi (7:09 / mi) +43m 6:44 / mi
ahr:117 max:129 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun. Cold getting worse, and a bit tired from a late night and a few beers at the T20 cricket at Headingly. Our coach driver brought us back from Headingly to Sheffield via Leeds Bradford Airport because he 'knows the way from there'. We actually drove through the departures drop-off point at the airport. The journey took 2 hours. At 10.30 in the evening.

Running 17:00 intensity: (1:40 @2) + (1:33 @3) + (12:07 @4) + (1:40 @5) 3.07 mi (5:33 / mi) +61m 5:13 / mi
ahr:147 max:156 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 3rd place. 2012/13 male points champion.

It's over, I've won. I can stop this crazy obsession.

Running 32:47 intensity: (28:05 @2) + (4:42 @3) 4.44 mi (7:23 / mi) +93m 6:56 / mi
ahr:123 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

Home from parkrun.

Friday Jul 5, 2013 #

6 AM

Running 30:49 [2] 4.22 mi (7:18 / mi) +27m 7:10 / mi
ahr:114 max:127 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley with Paul. Was running late so ran the first section quite hard. Coming down with a cold.

Running 22:42 [2] 1.39 mi (16:18 / mi) +1m 16:15 / mi
ahr:94 max:115 shoes: Asics Gel Hyperspeed (4) (8.5)

Drills.

Running 7:12 intensity: (5:54 @2) + (1:14 @3) + (4 @4) 1.05 mi (6:50 / mi)
ahr:120 max:146 shoes: Asics Gel Hyperspeed (4) (8.5)

4 * 100m strides and 2 * 150m accelerations.

Running 5:09 [2] 0.68 mi (7:36 / mi)
ahr:113 max:123 shoes: Asics Gel Hyperspeed (4) (8.5)

Don Valley to work.

Wednesday Jul 3, 2013 #

7 AM

Running 35:22 [2] 4.94 mi (7:09 / mi) +37m 7:00 / mi
ahr:111 max:126 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 1:56:19 intensity: (1:47:59 @2) + (8:20 @3) 15.33 mi (7:35 / mi) +459m 6:57 / mi
ahr:118 max:135 shoes: Mizuno Harrier

HFW, dropped my bag off, and then out for an extra loop. Up to the top of the parks, across Burbage Mines, round Lady Cannings, down Limb Valley and back along Eccy Road. Struggle with these longer runs after work, maybe haven't eaten enough during the day. My stomach was also feeling a bit rubbish, had to stop at the Norfolk Arms. But enjoyed it, and didn't feel as bad at the end as a couple of weeks ago.

Tuesday Jul 2, 2013 #

7 AM

Running 33:31 [2] 4.65 mi (7:13 / mi) +28m 7:05 / mi
ahr:110 max:125 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 33:17 intensity: (27:19 @2) + (5:58 @3) 4.65 mi (7:09 / mi) +118m 6:38 / mi
ahr:120 max:138 shoes: New Balance 1080 (5) (9)

HFW.

Monday Jul 1, 2013 #

7 AM

Strength & conditioning 40:00 [3]

Gym session with PaulF.

Running 32:40 [2] 4.61 mi (7:05 / mi) +16m 7:01 / mi
ahr:112 max:128 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 33:14 intensity: (30:10 @2) + (3:04 @3) 4.62 mi (7:11 / mi) +120m 6:39 / mi
ahr:120 max:135 shoes: New Balance 1080 (5) (9)

HFW via Decathlon.

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