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Training Log Archive: MikeS

In the 7 days ending Oct 14, 2007:

activity

time

miles

Running

6:35:22

53.38

(7:24)

85.9

(4:36)

Orienteering

1:00:49

6.21

(9:47)

10.0

(6:05)

195

Strength & conditioning

45:00

Circuits

45:00

Total

9:06:11

59.59

95.9

195

1:50

0:00

» now

Sunday Oct 14, 2007 #

Event: NOC Compass Sport Cup Final

Orienteering race 1:00:49 [4] 10.0 km (6:05 / km) +195m 5:32 / km
shoes: O shoes

What a way to spend your birthday, running round a grotty East Midlands forest. The only redeeming feature was that the weather was quite nice. Started off well, had a few little wobbles in the middle section but then made a 90 second mistake on number 26. Just lost concentration for a few seconds and ran too far down the hill. Annoyed with myself for that. Running felt a bit laboured, but overall the race was OK.

And hats off to GG, he destroyed the field with a 6 minute victory. Surely he must have missed out a loop somewhere???

C • another redeeming feature... 7

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: O shoes

Run to start and a bit of a warm down with Rob.

Brown - Splits

Saturday Oct 13, 2007 #

Running race 36:22 [5] 10.0 km (3:38 / km)
shoes: Asics trail shoes

Rother Valley trail race. The plan was to start off steady and try to pick up the pace towards the end. Started off steady, went backwards on the hill in the middle and picked up a bit towards the end. 7th place, 1 minute faster than when I ran the race 2 years ago and average HR 10 bpm slower. Still looking for some sharpness.

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics trail shoes

Run from tram stop to Rother Valley, short warm up and then long warm down with Gareth.

Friday Oct 12, 2007 #

Note
(rest day)

Resting up for a weekend of races.

Thursday Oct 11, 2007 #

Running tempo (1 in 4) 1:30:00 20.0 km (4:30 / km)
shoes: Road shoes

Tough again. I'm hoping that if I keep doing this regularly the hill will get easier because at the moment it's killing me, just don't seem to have much strength or power. Took it slightly easier on the downhill today. Plus run to and from the clubhouse.

Wednesday Oct 10, 2007 #

Strength & conditioning 45:00 [3]
shoes: Road shoes

Back at the gym, but with a different focus this year. Going to work on some specific endurance running strength and conditioning stuff using ideas from Rob and from some Athletics Weekly articles he gave me. Will see how it goes.

Running 59:00 [3] 14.0 km (4:13 / km)
shoes: Road shoes

Roads. Broomhill, Fulwood Road all the way to the bottom of Crimicar Lane then back down through the parks, Eccy Road, Hanover Way. Legs feeling a bit stiff by the end.

Tuesday Oct 9, 2007 #

Running intervals 30:00 [5] 5.9 km (5:05 / km)
shoes: Lightweight trainers

Track. Not a good one at all tonight. I found the first 1500m tough, and then I lost it mentally. Bailed out after 1200m of the second 1500m rep. Ended up doing 1500/1200/1200/1200/800. Need to get my head sorted for next time.

C • don't worry about it 1

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)
shoes: Road shoes

From work to track, few extra laps warm up plus strides and then the run home with Oli and Jenny.

Monday Oct 8, 2007 #

Running (Technique drills) 45:00 9.0 km (5:00 / km)
shoes: Road shoes

I reckon it will work best if I do this on a Monday. So I did.

C • Nice work, running drills a... 4

Circuits 45:00 [3]

ShUOC circuits. 30 minutes of 40 / 20. Up to 36 minutes next week! Plus warm up / warm down.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Road shoes

Work to circuits / circuits home.

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