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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Running44 40:35:59 340.4(7:09) 547.82(4:27) 6148
  Strength & conditioning11 4:50:00
  Orienteering1 1:04:51 7.62(8:31) 12.26(5:17) 137
  Total53 46:30:50 348.02 560.08 6285

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Tuesday Mar 31, 2015 #

5 PM

Running 45:00 intensity: (22:57 @2) + (19:10 @3) + (34 @4) + (2:19 @5) 6.7 mi (6:43 / mi)
ahr:130 max:160 shoes: Asics DS Trainer 19 (8.5) (2)

7 PM

Running 40:00 [3] 5.2 mi (7:42 / mi)
shoes: New Balance 1080 (9) (9)

Out to Millhouses Park. Horrible weather. GPS fail.

Monday Mar 30, 2015 #

7 AM

Running 43:19 [2] 6.06 mi (7:09 / mi) +58m 6:56 / mi
ahr:113 max:128 shoes: New Balance 1080 (9) (9)

IW, partly with Andy C having a moan about Hallamshire.
C • Ooooh 15
5 PM

Running 34:49 [2] 4.64 mi (7:30 / mi) +115m 6:58 / mi
ahr:115 max:129 shoes: New Balance 1080 (9) (9)

HFW. Cold, wet, windy and horrible.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Mar 29, 2015 #

8 AM

Running 2:13:02 intensity: (33:52 @2) + (1:38:46 @3) + (24 @4) 20.04 mi (6:38 / mi) +200m 6:26 / mi
ahr:130 max:150 shoes: New Balance 1080 (8) (9)

Another Sunday run chasing after Joe Fowler. Met him and Kevin Bartholomew at Hunters Bar and raced off down Eccy Road and through town to the canal. Took the canal to just after the viaduct and then cut out onto the road into Rotherham (as the canal path is shut). Picked up the canal again in Rotherham for the return journey but again had to cut off because the closure. Picked up the Transpennine Trail and then Five Weirs Walk back into town. Good pace again, went through the half marathon in 86 minutes. The gentle uphill through town and Eccy Road was tough going again, but another excellent long run training session. The last two weeks have taught me that I don't work hard enough on long runs when I'm on my own.

Saturday Mar 28, 2015 #

8 AM

Running 22:39 intensity: (17:12 @2) + (2:08 @3) + (1:18 @4) + (2:01 @5) 3.07 mi (7:22 / mi) +67m 6:54 / mi
ahr:126 max:165 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 17:20 intensity: (1:04 @2) + (1:15 @3) + (15:01 @4) 3.06 mi (5:40 / mi) +60m 5:21 / mi
ahr:146 max:152 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam pakrun, 2nd place.

Running 33:21 intensity: (29:29 @2) + (3:52 @3) 4.32 mi (7:43 / mi) +109m 7:09 / mi
ahr:124 max:135 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.

Friday Mar 27, 2015 #

7 AM

Running 43:30 intensity: (38:00 @2) + (1:47 @3) + (26 @4) + (3:17 @5) 6.01 mi (7:15 / mi) +55m 7:02 / mi
ahr:119 max:173 shoes: New Balance 1080 (9) (9)

IW PB.
5 PM

Running 34:21 intensity: (32:40 @2) + (1:41 @3) 4.58 mi (7:30 / mi) +118m 6:57 / mi
ahr:117 max:138 shoes: New Balance 1080 (9) (9)

HFW.

Thursday Mar 26, 2015 #

7 AM

Running 52:22 intensity: (24:54 @2) + (24:19 @3) + (3:09 @4) 8.5 mi (6:10 / mi) +56m 6:02 / mi
ahr:128 max:148 shoes: Asics DS Trainer 19 (8.5) (2)

One lap of the Attercliffe Tempo loop (19.08) then 2 * 1 mile tempo on the track in 5.50 and 5.45. The tempo loop felt laboured, maybe the cold weather wasn't helping. Running a bit better on the track.
5 PM

Strength & conditioning 15:00 [3]

Stretching.

Wednesday Mar 25, 2015 #

7 AM

Running 50:08 intensity: (46:28 @2) + (2:41 @3) + (28 @4) + (31 @5) 6.63 mi (7:34 / mi) +152m 7:04 / mi
ahr:118 max:160 shoes: New Balance 1080 (9) (9)

Parks.
6 PM

Running 27:01 intensity: (24:00 @2) + (1:18 @3) + (36 @4) + (1:07 @5) 4.0 mi (6:45 / mi)
ahr:122 max:182 shoes: New Balance 1080 (9) (9)

Treadmill recovery.

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Mar 24, 2015 #

7 AM

Running 40:17 intensity: (33:41 @2) + (5:53 @3) + (43 @4) 5.54 mi (7:16 / mi) +126m 6:47 / mi
ahr:121 max:148 shoes: New Balance 1080 (9) (9)

Abbey Lane loop.
6 PM

Running 58:04 intensity: (33:28 @2) + (15:51 @3) + (8:45 @4) 8.61 mi (6:45 / mi) +248m 6:11 / mi
ahr:130 max:148 shoes: Asics DS Trainer 19 (8.5) (2)

Uphill effort on the Sheffield HM course from Hunters Bar to Ringinglow, and then another effort down Long Line, just to try and get my legs moving a bit quicker.

Monday Mar 23, 2015 #

7 AM

Running 45:02 intensity: (42:49 @2) + (1:44 @3) + (29 @4) 6.18 mi (7:17 / mi) +91m 6:58 / mi
ahr:117 max:154 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. Legs tired from yesterday.
5 PM

Running 32:50 intensity: (28:23 @2) + (2:06 @3) + (45 @4) + (1:36 @5) 4.47 mi (7:21 / mi) +100m 6:52 / mi
ahr:119 max:162 shoes: New Balance 1080 (9) (9)

Short parks. Moving better.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Mar 22, 2015 #

7 AM

Running 2:30:02 intensity: (1:32:45 @2) + (57:17 @3) 22.1 mi (6:47 / mi) +408m 6:25 / mi
ahr:127 max:137 shoes: New Balance 1080 (9) (9)

Long run with Sheffield Project Group.

Met Joe Fowler at Hunters Bar at 7.30am and then he shot off down Eccy Road and I chased off after him (first two miles at 6.15 pace). Picked up Kev and Trev at Infirmary Road then Alex and Joe SP at Hillsboro. Good pace and good chat up round Damflask and Agden. Dropped everyone off where we met them apart from Kev who came back into town with us. It was a slog up Eccy Road but still moving OK and feeling tired but strong. Really enjoyable run. It's not often I've got 22 miles in the bag by 10.15 in the morning!

Saturday Mar 21, 2015 #

8 AM

Running 23:12 [2] 3.1 mi (7:29 / mi) +69m 7:00 / mi
ahr:113 max:125 shoes: Asics DS Trainer 19 (8.5) (2)

Down to parkrun.

Running 17:22 intensity: (3:26 @2) + (3:50 @3) + (10:06 @4) 3.04 mi (5:42 / mi) +48m 5:26 / mi
ahr:144 max:150 shoes: Asics DS Trainer 19 (8.5) (2)

Sheffield Hallam parkrun, 4th place.

Running 39:57 intensity: (39:56 @2) + (1 @3) 5.24 mi (7:37 / mi) +151m 7:00 / mi
ahr:119 max:130 shoes: Asics DS Trainer 19 (8.5) (2)

Home from parkrun.

Friday Mar 20, 2015 #

7 AM

Running 56:51 intensity: (48:20 @2) + (5:35 @3) + (50 @4) + (2:06 @5) 7.98 mi (7:07 / mi) +105m 6:51 / mi
ahr:124 max:162 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.
5 PM

Running 26:41 intensity: (23:17 @2) + (3:24 @3) 4.0 mi (6:40 / mi)
ahr:124 max:132 shoes: New Balance 1080 (9) (9)

Treadmill recovery. 0.5%, 6.40 pace, av HR 124.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Mar 19, 2015 #

4 PM

Running 59:22 intensity: (40:45 @2) + (11:30 @3) + (7:07 @4) 8.13 mi (7:18 / mi) +140m 6:56 / mi
ahr:125 max:149 shoes: Asics DS Trainer 19 (8.5) (2)

Mill houses Park reps - 3 * up and 3 * down. Ups in the park, downs along the road. Pushing hard but no leg speed to get moving on the downs.

Ups: 3.10, 3.05, 3.03
Downs: 3.09, 3.08, 3.04

Wednesday Mar 18, 2015 #

7 AM

Running 49:41 intensity: (49:15 @2) + (26 @3) 6.64 mi (7:29 / mi) +150m 7:00 / mi
ahr:116 max:137 shoes: New Balance 1080 (9) (9)

Parks.
6 PM

Running 32:39 intensity: (12:24 @2) + (17:29 @3) + (9 @4) + (2:37 @5) 5.0 mi (6:32 / mi)
ahr:132 max:168 shoes: Asics DS Trainer 19 (8.5) (2)

Treadmill. 0.5%. 6.30 pace. Av HR 130.

Tuesday Mar 17, 2015 #

7 AM

Running 1:14:14 intensity: (50:26 @2) + (15:49 @3) + (7:59 @4) 9.52 mi (7:48 / mi) +363m 6:58 / mi
ahr:121 max:148 shoes: Asics DS Trainer 19 (8.5) (2)

8 * Abbey Lane hills.

Times of 2.08, 2.04, 2.07, 2.05, 2.04, 2.06, 2.02, 2.01. Average of 2.05. An improvement on last time (2.06). Started slowly and warmed into it.

Monday Mar 16, 2015 #

7 AM

Running 42:46 intensity: (31:20 @2) + (11:00 @3) + (26 @4) 6.18 mi (6:55 / mi) +91m 6:37 / mi
ahr:125 max:149 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. Trying to stretch out a bit on the way back.
6 PM

Running 30:03 intensity: (10:21 @2) + (16:56 @3) + (30 @4) + (2:16 @5) 4.6 mi (6:32 / mi)
ahr:134 max:169 shoes: Asics DS Trainer 19 (8.5) (2)

Treadmill. WU. 5k at 1% incline and 6 mins/mile. Av HR 134. WD.

Strength & conditioning 20:00 [3]

Core and stretching.

Sunday Mar 15, 2015 #

11 AM

Running 31:48 intensity: (24:07 @2) + (3:38 @3) + (34 @4) + (3:29 @5) 4.03 mi (7:53 / mi) +74m 7:27 / mi
ahr:121 max:168 shoes: VJ Integrator (8.5)

A few laps of the parking and assembly area and then to the start. Needed to get some extra miles in.
12 PM

Orienteering 1:04:51 intensity: (3:34 @2) + (1:00:11 @3) + (1:06 @4) 7.62 mi (8:31 / mi) +137m 8:04 / mi
ahr:137 max:151 shoes: VJ Integrator (8.5)

Compass Sport Cup, Sherwood Pines.

My first orienteering in 18 months and I was pretty rusty. Not particularly smooth through the controls, a few wobbles and a couple of bigger mistakes. But I enjoyed it, I came out unscathed, and hopefully I scored some points for SYO.
C • yup 12
1 PM

Running 4:20 [2] 0.5 mi (8:39 / mi) +9m 8:12 / mi
ahr:111 max:125 shoes: VJ Integrator (8.5)

Minimal warm down, just enough to break 80 miles for the week.

Saturday Mar 14, 2015 #

7 AM

Running 1:16:14 intensity: (1:11:59 @2) + (4:15 @3) 10.6 mi (7:12 / mi) +160m 6:52 / mi
ahr:121 max:134 shoes: Asics DS Trainer 19 (8.5)

Extended run before parkrun with Paul.

Running 18:10 intensity: (3:21 @2) + (6:35 @3) + (8:14 @4) 3.06 mi (5:56 / mi) +47m 5:40 / mi
ahr:143 max:149 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 6th place.

Run @ MP on tiring legs. Held the pace pretty well.

Running 34:43 intensity: (33:57 @2) + (46 @3) 4.55 mi (7:38 / mi) +111m 7:06 / mi
ahr:122 max:132 shoes: Asics DS Trainer 19 (8.5)

And home. Struggling by the end. Half a banana wasn't enough to fuel those 18 miles.

Friday Mar 13, 2015 #

7 AM

Running 44:12 [2] 5.96 mi (7:25 / mi) +55m 7:13 / mi
ahr:116 max:129 shoes: New Balance 1080 (9) (9)

IW.
C • Gridleford Gallop 2
5 PM

Running 33:48 intensity: (31:43 @2) + (2:05 @3) 4.58 mi (7:23 / mi) +118m 6:50 / mi
ahr:119 max:134 shoes: New Balance 1080 (9) (9)

HFW.

Thursday Mar 12, 2015 #

7 AM

Running 52:52 intensity: (17:33 @2) + (35:03 @3) + (16 @4) 8.01 mi (6:36 / mi) +72m 6:25 / mi
ahr:132 max:145 shoes: Asics DS Trainer 19 (8.5)

6 mile low end tempo with Paul round the Attercliffe loop. 6.16 pace and average HR of 138 which made it comfortable hard. Running OK, legs just about recovered from Saturday.
6 PM

Running 30:11 intensity: (27:55 @2) + (1:48 @3) + (28 @4) 4.03 mi (7:29 / mi) +99m 6:57 / mi
ahr:117 max:149 shoes: New Balance 1080 (9) (9)

Evening leg stretch.

Wednesday Mar 11, 2015 #

7 AM

Running 57:02 intensity: (48:32 @2) + (8:28 @3) + (2 @4) 8.03 mi (7:06 / mi) +107m 6:49 / mi
ahr:123 max:147 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. Legs starting to feel better. Beat the 97 bus from Totley to the bottom of Sheldon Road.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Mar 10, 2015 #

7 AM

Running 35:40 intensity: (31:02 @2) + (2:10 @3) + (1:00 @4) + (1:28 @5) 4.6 mi (7:45 / mi) +41m 7:32 / mi
ahr:120 max:168 shoes: Asics DS Trainer 19 (8.5)

Getting lost in Swindon.
5 PM

Running 46:35 intensity: (44:42 @2) + (1:42 @3) + (11 @4) 6.22 mi (7:29 / mi) +137m 7:01 / mi
ahr:118 max:150 shoes: New Balance 1080 (9) (9)

Parks to Forge Dam. I wish the DOMS would just go away now. Moving OK on the ups, just still painful running down.

Monday Mar 9, 2015 #

7 AM

Running 41:22 intensity: (40:53 @2) + (29 @3) 5.29 mi (7:49 / mi) +76m 7:29 / mi
ahr:114 max:131 shoes: New Balance 1080 (9) (9)

Millhouses Park and back. Legs still smashed from Saturday.
6 PM

Strength & conditioning 15:00 [3]

Core.

Running 22:15 [3] 3.1 mi (7:11 / mi)
shoes: Asics DS Trainer 19 (8.5)

Treadmill in gym in swindon. Would up pace from 12 to 16km/h. Legs starting to ease off a bit but still sore.

Sunday Mar 8, 2015 #

Note
(rest day)

Legs pretty battered from yesterday.

Saturday Mar 7, 2015 #

10 AM

Running 2:33:09 intensity: (18:03 @2) + (1:37:20 @3) + (35:21 @4) + (2:25 @5) 20.95 mi (7:19 / mi) +797m 6:32 / mi
ahr:141 max:174 shoes: Scott Trabuco (9)

Grindleford Gallop, 3rd place (winner Joe Fowler 2:24:54).

After the first climb there were three of us out front. Joe, Steve Franklin and me. We were all together until the top of the climb out of Bakewell, and then Joe upped the pace, taking Steve with him. I couldn't hold them and the gap stretched slowly through Chatsworth and I was just over a minute behind Joe and 45 seconds behind Steve in Baslow. Climbed OK up onto the edge, but then started to struggle and hit the wall at 19 miles. Crawled the last two miles but managed to hold on to third.

Happy with third as Joe and Steve were too strong. Would have liked not to have died at the end and come in a few minutes quicker. 2.30 was definitely on. Joe was only 24 seconds off the course record, very impressive. A great London time for him is on the cards.

Friday Mar 6, 2015 #

7 AM

Running 43:28 intensity: (36:57 @2) + (5:43 @3) + (29 @4) + (19 @5) 6.21 mi (7:00 / mi) +96m 6:40 / mi
ahr:123 max:161 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back.

Thursday Mar 5, 2015 #

7 AM

Running 52:26 intensity: (52:16 @2) + (10 @3) 7.38 mi (7:07 / mi) +83m 6:52 / mi
ahr:120 max:130 shoes: Asics DS Trainer 19 (8.5)

Down in London so the usual loop through the parks.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Mar 4, 2015 #

6 AM

Running 40:49 intensity: (34:35 @2) + (5:44 @3) + (30 @4) 5.52 mi (7:24 / mi) +124m 6:55 / mi
ahr:119 max:148 shoes: New Balance 1080 (9) (9)

Early morning Abbey Lane loop before catching the train to London. Saw a badger.

Tuesday Mar 3, 2015 #

7 AM

Running 46:13 intensity: (35:25 @2) + (8:01 @3) + (2:47 @4) 5.08 mi (9:06 / mi) +219m 8:01 / mi
ahr:113 max:146 shoes: New Balance 1080 (9) (9)

Netheredge Needles (8 hills) with Paul and Bob. A bit icy in places, but I felt like I was going well today and running strongly.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Monday Mar 2, 2015 #

7 AM

Running 58:09 intensity: (57:45 @2) + (24 @3) 8.05 mi (7:13 / mi) +102m 6:57 / mi
ahr:116 max:140 shoes: New Balance 1080 (9) (9)

Abbeydale Road out and back. It appears Winter has returned.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Mar 1, 2015 #

8 AM

Running 2:36:38 intensity: (1:55:53 @2) + (40:45 @3) 21.51 mi (7:17 / mi) +541m 6:45 / mi
ahr:123 max:140 shoes: New Balance 1080 (9) (9)

Time on feet again today, and the wind made it a bit tougher. Running into it on the way out of Sheffield uphill, had it behind me coming back in. Despite the wind, running quicker and more strongly than three weeks ago.

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