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Training Log Archive: MikeS

In the 7 days ending Apr 5, 2008:

activity	#	time	miles		km		+m
Running	7	6:15:13	42.56	(8:49)	68.5	(5:29)
Orienteering	2	1:00:10	7.77	(7:45)	12.5	(4:49)	230
Circuits	1	50:00
Total	7	8:05:23	50.33		81.0		230

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Saturday Apr 5, 2008 #

Event: British Elite Middle Distance

Orienteering race 38:10 [4] 6.5 km (5:52 / km) +230m 4:59 / km
shoes: O shoes

British Middle Champs. 4th. It just all seemed to work today. After the JK, I really wanted to navigate cleanly and let the running take care of itself. Made sure I was in control all the time, and tried to be aggressive through the terrain. Only one mistake of note, where I drifted left from my bearing on 20 and lost about 20 secs. Got a little bit lucky on 22 when I took it straight. Just ahead of Neil in 5th, but a couple of mins down on Scott and three down on Oli and Craney. Very happy with that.

Running 40:00 [2] 5.0 km (8:00 / km)
shoes: O shoes

Warm up, short warm down and then collecting controls (part of the accommodation deal for Chez Guillaume).

Men's Open (Course A) - Splits

Friday Apr 4, 2008 #

Running 20:00 [2] 3.5 km (5:43 / km)
(rest day) shoes: Asics Gel 1120 (1)

Easy, uneventful and nil point run home from work. Did bump into Tom Bailey in Tesco afterwards though.

Thursday Apr 3, 2008 #

Orienteering 22:00 [4] 6.0 km (3:40 / km)
shoes: Asics Gel 1120 (1)

3 sprint loops, first one in town, second one round Goodwin and Western Park and the third one in Ponderosa and surrounding streets. Loads of us out, and good training for the weekend.

Running 33:00 [3] 6.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

From home down to Information Commons, between loops and home afterwards. Two points for Alex Rothman looking very smart in Western Park. Four points now, but still trailing Craney and Neil. It appears Gavin Williams is trying to play the same game as us.

C • and he's doing rather well... 1

Note

Went for a massage at the Winskills tonight and who should I see? Only Andrew Middleditch. Unfortunately I wasn't running so no points.

Wednesday Apr 2, 2008 #

Running 27:00 [3] 5.0 km (5:24 / km)
shoes: Asics Gel 1120 (1)

Run home from work via Matt and Grace's flat. It's very nice.

Running 1:13:00 [3] 11.0 km (6:38 / km)
shoes: Asics Gel Torana

Met Rob at the Information Commons, ran back to his house and then a loop of Rivelin. Did a bit of Hopwas map geeking. Saw Tim Tett walking through Crookesmoor carrying a picture. Reckon that's worth two points.

1 point for a Sheffield based orienteer
2 points for a Sheffield based athlete
5 points for a non-Sheffield based orienteer or athlete
Double points if they're not running.
10 points for James Hargreaves or James Furness - double points if they're running
And if you see them both on the same run you can multiply the points together
It must be a random meeting and you've got to be running yourself

C • why do you get more points 11

Tuesday Apr 1, 2008 #

Running intervals (Track) 26:00 [5] 4.0 km (6:30 / km)
shoes: Lightweight trainers

Track session. 8 * 500m off 2 minutes recovery, so running quite hard (well it felt that way anyway). Ran them all between 88 and 89 seconds. Rob put the after burners on and was a good distance ahead. Nice and windy again tonight, it got harder when my windbreak (Craney) dropped out after 4 reps.

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Work to track, few extra laps and then run home with Rob and Jenn. This meant I had some company up the last hill.

Monday Mar 31, 2008 #

Circuits 50:00 [3]
shoes: Asics Gel 1120 (1)

ShUOC circuits, not many there and the average age was a bit higher than usual. Even had the honour of an appearance from Matt and Grace. 40 mins of 45/15.

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics Gel 1120 (1)

Run from work to circuits. Then after circuits with Oli and Matt. Down to Oli's house (where we saw Jen as she got off the tram) and then I went to Tesco (where I saw Clare and Tim Austin).

Decided to give the Trunce a miss, might do some races later on in the series.

Sunday Mar 30, 2008 #

Running race (10km road race) 34:13 [5] 10.0 km (3:25 / km)
shoes: Lightweight trainers

Wakefield 10km. 10th/1261 and Alex, Armand and myself took the team prize.Got a new pb by 5 seconds, edging slowly closer to that 34 minute mark. Felt much better than Lord Mayor's 10km two weeks ago, but was only 11 seconds quicker. 5km splits of 17.06 and 17.07 so running consistently. Bit windy again today, and seemed to be losing time on the gradual downhill sections.

C • congrats! 2

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

Warm up before the race, and warm down afterwards with Armand and Mayur.

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Asics Gel 1120 (1)

Run round the block when I got back to Sheffield because my legs had seized up. I was contemplating whether I got done by the speed cameras going in and out of Wakefield when I thought it was a 40 mph zone but it was actually 30 mph. Don't think I saw any flashes.

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