Training Log Archive: LeonIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
5 PM
Running 1:10:30 [3] 8.9 mi (7:55 / mi) +90m 7:41 / mi
Oakenshaw, Anglers Park, Haw Wood, Barnsley Canal, Walton Park loop with Mick Hill & dogs
Lovely evening, beautiful sunset.
Longer than intended but a great loop at a relaxed pace. Turning into a mammoth week this
Lovely evening, beautiful sunset.
Longer than intended but a great loop at a relaxed pace. Turning into a mammoth week this
Thursday Feb 27, 2014 #
12 PM
Running 28:20 [3] 4.0 mi (7:05 / mi) +15m 7:00 / mi
Convoluted West Park loop, feeling comfortable at a decent pace.
7 PM
Running 56:40 [3] 9.0 mi (6:18 / mi) +100m 6:05 / mi
9m, first 8 progression round Highroyds and Guiseley
Simply can't be arsed by Thursday evening lately, however once I've managed to get out the door, everything is fine, yet I forget this by the following Thursday.
Anyway, splits of
7:26
6:37
6:16
6:01
5:55
5:50
5:40
5:31
So spot on really.
Simply can't be arsed by Thursday evening lately, however once I've managed to get out the door, everything is fine, yet I forget this by the following Thursday.
Anyway, splits of
7:26
6:37
6:16
6:01
5:55
5:50
5:40
5:31
So spot on really.
Wednesday Feb 26, 2014 #
1 PM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Clifton & Bootham loop
7 PM
Running 1:01:20 [3] 8.0 mi (7:40 / mi) +230m 7:02 / mi
Headingley to Guiseley via Horsforth, All Saints and Rawdon
Ran it easy, didn't look at watch, pleasantly pleased with pace for amount of climb.
Also had heavyish bag on back.
Ran it easy, didn't look at watch, pleasantly pleased with pace for amount of climb.
Also had heavyish bag on back.
Tuesday Feb 25, 2014 #
12 PM
Running 29:00 [3] 4.0 mi (7:15 / mi)
Rowntree Park and Fulford Road
7 PM
Running hills 1:29:00 [3] 12.2 mi (7:18 / mi) +300m 6:47 / mi
LCAC Session - 10 x 90s hills, 2:30 jog down
Felt grim warming up, and true enough first two were terrible, clinging on to the back of the group. But then after that each rep felt better and better, by the last two was flying near the front.
Got a bit of stick for it, but you can only run how you feel.
Felt grim warming up, and true enough first two were terrible, clinging on to the back of the group. But then after that each rep felt better and better, by the last two was flying near the front.
Got a bit of stick for it, but you can only run how you feel.
Monday Feb 24, 2014 #
6 PM
Running 58:30 [3] 8.0 mi (7:19 / mi) +100m 7:02 / mi
Otley loop. Felt very rough first half, toilet stop partly cured this, but was still feeling a little sick until 15 mins left. Ploughed on, felt reasonable by the end, but will see how feeling tomorrow.
Sunday Feb 23, 2014 #
10 AM
Running 1:28:27 [3] 10.2 mi (8:40 / mi) +140m 8:19 / mi
At Danefield at 7.15 am to put the SI units out. Took 2:15, then a few panics over missing blocks/stakes, people asking questions I didn't know the answer to & general stress.
Then ran round and round Danefield watching were people went, though had no idea where people should have been going except the general direction of travel.
Most people seemed to like the courses though.
A few people (rightly) mentioned the lack of a spectator control.
This was controlled out at an early stage on the basis of too much climbing.
Thanks to everyone at AIRE who helped, especially Dave Alcock and Richard Foster who spent yesterday tea time hanging controls in the dark, without them the event would have started about 2pm
Then ran round and round Danefield watching were people went, though had no idea where people should have been going except the general direction of travel.
Most people seemed to like the courses though.
A few people (rightly) mentioned the lack of a spectator control.
This was controlled out at an early stage on the basis of too much climbing.
Thanks to everyone at AIRE who helped, especially Dave Alcock and Richard Foster who spent yesterday tea time hanging controls in the dark, without them the event would have started about 2pm
Saturday Feb 22, 2014 #
2 PM
Running warm up/down 13:30 [2] 1.5 mi (9:00 / mi) +20m 8:39 / mi
Warm Up, partly with Andy 'I've had flu' Greenleaf
3 PM
Running race 42:20 [5] 7.3 mi (5:48 / mi) +100m 5:34 / mi
English National XC - 274th, 42:20 (12th LCAC)
Very enjoyable.
Cracking course, and lived up to my dream of being bone dry in parts, as predicted having been a Wollaton Park regular for 4 years.
Log jump and two stream crossings were a great touch and then the hill, the actual boggy parts and the rougher ground in various places combined to make a classic course. Most people I spoke to agreed, so hopefully we'll be back in 3 years.
Made the usual steady start, moved through on first big hill, caught Pete who then stuck to me for rest of first lap, thought we were in for a repeat of Knowsley but he dropped off as he has been ill too. Spotted Chris Smith up ahead and made him my target by failed to make any impression on the 2nd lap. Felt strong, almost as if there was another gear in there but I couldn't or wasn't prepared to engage it, not sure which. However you look at my mile splits and I was slowing, just not as much as everyone else, so it probably is a misleading impression. Was quite windy in places I should add.
Last lap really moving through and feeling good, caught Chris half way round but he stuck to me for a bit, knowing he has track speed meant I had to get away from him, which I managed, last 0.3mi at 4:59 pace!
I think looking at the results, another lap and I could have had some scalps!
But 274th is a good translation from 105 in the national I think.
Some great support on the course too, thanks to those people.
Very enjoyable.
Cracking course, and lived up to my dream of being bone dry in parts, as predicted having been a Wollaton Park regular for 4 years.
Log jump and two stream crossings were a great touch and then the hill, the actual boggy parts and the rougher ground in various places combined to make a classic course. Most people I spoke to agreed, so hopefully we'll be back in 3 years.
Made the usual steady start, moved through on first big hill, caught Pete who then stuck to me for rest of first lap, thought we were in for a repeat of Knowsley but he dropped off as he has been ill too. Spotted Chris Smith up ahead and made him my target by failed to make any impression on the 2nd lap. Felt strong, almost as if there was another gear in there but I couldn't or wasn't prepared to engage it, not sure which. However you look at my mile splits and I was slowing, just not as much as everyone else, so it probably is a misleading impression. Was quite windy in places I should add.
Last lap really moving through and feeling good, caught Chris half way round but he stuck to me for a bit, knowing he has track speed meant I had to get away from him, which I managed, last 0.3mi at 4:59 pace!
I think looking at the results, another lap and I could have had some scalps!
But 274th is a good translation from 105 in the national I think.
Some great support on the course too, thanks to those people.
4 PM
Running warm up/down 14:00 [2] 1.7 mi (8:14 / mi) +20m 7:57 / mi
Warm down with Pete and Niall, both been ill recently.
On this basis I'm sure its my turn soon.
On this basis I'm sure its my turn soon.
Friday Feb 21, 2014 #
Note
(rest day)
Thursday Feb 20, 2014 #
6 PM
Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
Urban Orienteering 45:32 [2] 4.3 mi (10:35 / mi) +10m 10:31 / mi
MDOC Street O - Davenport
Ran with my Dad tonight which was my way of keeping the pace very very easy and it worked spot on.
Strange scale map 1;13500.
Had a nice little 40 minute loop planned getting some high value controls but after getting stuck at the level crossing and some other faff we weren't going to make that, and for the final 20 minutes I was constantly revising the route shorter as the pace dropped. Only slightly late in the end so pleased with my thinking on the move.
Itching and curious to see what would happen if I went hard, again, but this is the type of stuff I need to resist doing. Far more fun than plodding round the streets at home anyway.
Ran with my Dad tonight which was my way of keeping the pace very very easy and it worked spot on.
Strange scale map 1;13500.
Had a nice little 40 minute loop planned getting some high value controls but after getting stuck at the level crossing and some other faff we weren't going to make that, and for the final 20 minutes I was constantly revising the route shorter as the pace dropped. Only slightly late in the end so pleased with my thinking on the move.
Itching and curious to see what would happen if I went hard, again, but this is the type of stuff I need to resist doing. Far more fun than plodding round the streets at home anyway.
Wednesday Feb 19, 2014 #
6 PM
Running 12:30 [3] 1.5 mi (8:20 / mi) +60m 7:25 / mi
Hornbeam Pk to Pannal Ash
Urban Orienteering 46:30 [3] 6.0 mi (7:45 / mi) +60m 7:31 / mi
CLARO Street O - 21 controls in 46:30
Took it easy, made myself run to control out on a limb first to make sure I didn't get carried away. Only after 30 minutes did I start missing controls out, could have adopted the 'Alcock strategy' and got more after 45 mins yet gained points but an hours running was enough today.
Interesting in that flat out it would have been very close as to whether I would have got them all.
Good fun, amazing what a difference dry weather makes.
Took it easy, made myself run to control out on a limb first to make sure I didn't get carried away. Only after 30 minutes did I start missing controls out, could have adopted the 'Alcock strategy' and got more after 45 mins yet gained points but an hours running was enough today.
Interesting in that flat out it would have been very close as to whether I would have got them all.
Good fun, amazing what a difference dry weather makes.
Tuesday Feb 18, 2014 #
12 PM
Running 37:28 [3] 5.1 mi (7:21 / mi)
Huntington loop. Quite pleasant, by which I mean it wasn't raining or windy.
7 PM
Running 57:40 [3] 9.1 mi (6:20 / mi) +30m 6:16 / mi
12x400m off 60s
70,69,70,70,69,69,69,68,68,68,67,67
Good.
Can't remember the last time I strung something together as quick as that.
70,69,70,70,69,69,69,68,68,68,67,67
Good.
Can't remember the last time I strung something together as quick as that.
Monday Feb 17, 2014 #
12 PM
Running 30:05 [3] 4.1 mi (7:20 / mi)
In neutral, daydreaming. Bishopthorpe Road and Fulford Road
7 PM
Running 59:29 [3] 8.6 mi (6:55 / mi) +40m 6:49 / mi
Highroyds, Tranmere Pk, Guiseley, Yeadon branch line, Queensway.
Had enough of the rain now.
Took 40 mins to get going but last 20 were good.
Had enough of the rain now.
Took 40 mins to get going but last 20 were good.
Sunday Feb 16, 2014 #
Event: CompassSport Cup Heat
11 AM
Running warm up/down 9:08 [3] 1.0 mi (9:08 / mi)
Orienteering race 1:03:29 [5] 5.6 mi (11:20 / mi) +250m 9:57 / mi
CSC Heat - Guisecliffe
Really enjoyed this.
Perhaps need to drop my casual attitude though, such as stopping for a wee twice and admiring the view on the moor.
Hit 1-4 spot on, which helps enjoyment factor
Confused by abundance of rocks at 5 compared to what was shown on map.
Good route up to path and hit 6 well.
Overshot 7, failed to recognise knoll
8 good line, 9 walked most of it but accurate
Used compass (yes really) to 10 but overshot to a boulder beyond.
Turned round and there it was 30m behind me.
Calves burning trying to run through heather, stayed on path as far as poss to 11, but a bit too far and had to back track.
12 was good, 13 very good.
Had overshot 14 slightly, wasn't far away but someone else came along which gave the game away or I'll admit I could have kept going.
15,16 fine, 17 should have gone north but followed south path but crossed stream to northernmost crossing point, should have stayed south once I'd gone that way. Entered wrong gully but soon realised.
Aimed for path junction to to south on way to 18, thought I'd hit it spot on so carried straight on, turns out I'd hit junction of path and ride, only realising when I saw the start boxes ahead of me. Though this turned into a nice angle into the control. Faffed around poorly at 19 not spotting pit a few feet away.
Fast to 20, cracked shin on tree but made it to 21 and home.
4th home for AIRE which isn't bad by my standards.
Really enjoyed this.
Perhaps need to drop my casual attitude though, such as stopping for a wee twice and admiring the view on the moor.
Hit 1-4 spot on, which helps enjoyment factor
Confused by abundance of rocks at 5 compared to what was shown on map.
Good route up to path and hit 6 well.
Overshot 7, failed to recognise knoll
8 good line, 9 walked most of it but accurate
Used compass (yes really) to 10 but overshot to a boulder beyond.
Turned round and there it was 30m behind me.
Calves burning trying to run through heather, stayed on path as far as poss to 11, but a bit too far and had to back track.
12 was good, 13 very good.
Had overshot 14 slightly, wasn't far away but someone else came along which gave the game away or I'll admit I could have kept going.
15,16 fine, 17 should have gone north but followed south path but crossed stream to northernmost crossing point, should have stayed south once I'd gone that way. Entered wrong gully but soon realised.
Aimed for path junction to to south on way to 18, thought I'd hit it spot on so carried straight on, turns out I'd hit junction of path and ride, only realising when I saw the start boxes ahead of me. Though this turned into a nice angle into the control. Faffed around poorly at 19 not spotting pit a few feet away.
Fast to 20, cracked shin on tree but made it to 21 and home.
4th home for AIRE which isn't bad by my standards.
12 PM
Running warm up/down 20:04 [3] 2.4 mi (8:22 / mi) +70m 7:40 / mi
Long warm down into the woods and back
Saturday Feb 15, 2014 #
9 AM
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Running intervals 21:45 [5] 4.2 mi (5:11 / mi) +80m 4:53 / mi
LCAC Session Roundhay
6 mins (2), 6 x 2:45 (75) 4 x hill sprints
Moving very very well on the 6 minutes.
2:45's involved a loop where we hit a watery bog for 70m after 1:30 and despite moving well up to this, once I hit this I was struggling. People moving away from him
Hill sprints were good fun, very light headed at the end
6 mins (2), 6 x 2:45 (75) 4 x hill sprints
Moving very very well on the 6 minutes.
2:45's involved a loop where we hit a watery bog for 70m after 1:30 and despite moving well up to this, once I hit this I was struggling. People moving away from him
Hill sprints were good fun, very light headed at the end
10 AM
Running warm up/down 15:45 [3] 2.0 mi (7:52 / mi) +30m 7:31 / mi
Friday Feb 14, 2014 #
Note
(rest day)
No Strava, I'm not training on Valentines Day
Thursday Feb 13, 2014 #
12 PM
Running 30:30 [3] 4.3 mi (7:06 / mi)
West Park / Hob Moor
Counted four trees blown over.
Counted four trees blown over.
7 PM
Running 58:00 [4] 9.0 mi (6:27 / mi) +90m 6:15 / mi
8 mile effort, Highroyds, far side of Burley via A65 and village, then back again. First mile 7:15, then solid 6:00-6:06 pace for the rest, in that wind, and with the final 2 mi uphill, a good effort.
Think I'm more mentally tired than physically tired, really didn't want to step out of the door but when I did legs felt better than my head did.
Got back in time to see Saints thrash Wire again anyway :)
Think I'm more mentally tired than physically tired, really didn't want to step out of the door but when I did legs felt better than my head did.
Got back in time to see Saints thrash Wire again anyway :)
Wednesday Feb 12, 2014 #
12 PM
Running 30:00 [3] 4.1 mi (7:19 / mi)
East side of York loop. Horribly wet. A real grind
6 PM
Running 18:00 [3] 2.45 mi (7:21 / mi) +30m 7:05 / mi
Headingley - Becketts - Meanwood. Blown there.
7 PM
Orienteering race 48:30 [3] 5.0 mi (9:42 / mi) +60m 9:21 / mi
First 20 minutes were great, then as always, confused myself round the Myrtle Tavern, went long way round back into park.
Still not a disaster, but then just faffed on second map, very slow on easy controls. Decided to stick with short loop plan even though I was going to be late as it didn't really matter with the league in the bag already. Should probably have gone with my plan of legging it up to the Hollies area.
Good map this and little to choose between the two courses.
Still not a disaster, but then just faffed on second map, very slow on easy controls. Decided to stick with short loop plan even though I was going to be late as it didn't really matter with the league in the bag already. Should probably have gone with my plan of legging it up to the Hollies area.
Good map this and little to choose between the two courses.
Tuesday Feb 11, 2014 #
12 PM
Running 30:00 [3] 4.25 mi (7:04 / mi)
Loop Line. Floating along. Nice.
7 PM
Running 1:12:00 [4] 11.2 mi (6:26 / mi) +40m 6:21 / mi
Track session, 8 x 3mins off 1 min
Felt jaded, tired, leggy through warm up.
First two reps were OK
Next two were hard work
During these two I decided it would be wise to just to do 6
Next two were the best yet, so ground out the last two even better
Almost doing 1k on last two, after just breaking 900m on first two
Hell of a train going on, which I was more than happy to take a ride on.
All this on a track where both bends had icy patches.
Felt jaded, tired, leggy through warm up.
First two reps were OK
Next two were hard work
During these two I decided it would be wise to just to do 6
Next two were the best yet, so ground out the last two even better
Almost doing 1k on last two, after just breaking 900m on first two
Hell of a train going on, which I was more than happy to take a ride on.
All this on a track where both bends had icy patches.
Monday Feb 10, 2014 #
12 PM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Knavesmire. River was flooded, obviously
5 PM
Running 56:00 [4] 8.5 mi (6:35 / mi) +10m 6:34 / mi
Easy first mile, then slipped into the rest at 6:30s
Far better than last weeks attempt at this
Far better than last weeks attempt at this
Sunday Feb 9, 2014 #
11 AM
Running long 1:57:01 [3] 15.2 mi (7:42 / mi) +420m 7:05 / mi
Following what is hopefully my last bloody visit to Danefield ahead of BUCS relays, ran to Almscliffe Crag for the first time, then home.
So Danefield, Pool, Castley, Almscliffe, Leathley, Otley, Menston.
Easy run, though wind on way back made it tricky in parts.
Probably a bit further than I needed to go but view was good from the Crag, but very very windy on top!
Legs very tired once I stopped
So Danefield, Pool, Castley, Almscliffe, Leathley, Otley, Menston.
Easy run, though wind on way back made it tricky in parts.
Probably a bit further than I needed to go but view was good from the Crag, but very very windy on top!
Legs very tired once I stopped
Saturday Feb 8, 2014 #
Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
8 AM
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
9 AM
Running race 19:15 [5] 3.25 mi (5:55 / mi)
Penrith parkrun #1 - 2nd, 19:15
Doing one parkrun a month now, so this was February's.
Basically a cross country, so not ideal for me.
Round some playing fields, very flat, but very soft underfoot, cut up easily.
Bit of a convoluted loop round some rough stuff down the side of some tennis courts that was even muddier, and rutted (will be ankle breaking once firm, surely?), then 300m of tarmac, or you clould wear spikes, I wore trail shoes.
Then there was an out and back to complete the lap.
2 laps.
Was in second from early on, but couldn't get close to the guy who won, though the gap was never huge.
On the out and back at the end of the first lap, they turned us 80m early, well at least the first few, I knew this was wrong, but followed the leader.
Second lap, so right at the end, they made us do it twice. Fair enough I guess, but two guys appeared ahead of me on the finish straight, who hadn't been sent round twice. Cue much confusion at the finish which they eventually sorted.
Without doing it twice, they might have a 5k course, we all had it long, but the organiser said the parkrun HQ guys had measured it with their GPS accurately!
Dull course, though will be fast in summer.
Doing one parkrun a month now, so this was February's.
Basically a cross country, so not ideal for me.
Round some playing fields, very flat, but very soft underfoot, cut up easily.
Bit of a convoluted loop round some rough stuff down the side of some tennis courts that was even muddier, and rutted (will be ankle breaking once firm, surely?), then 300m of tarmac, or you clould wear spikes, I wore trail shoes.
Then there was an out and back to complete the lap.
2 laps.
Was in second from early on, but couldn't get close to the guy who won, though the gap was never huge.
On the out and back at the end of the first lap, they turned us 80m early, well at least the first few, I knew this was wrong, but followed the leader.
Second lap, so right at the end, they made us do it twice. Fair enough I guess, but two guys appeared ahead of me on the finish straight, who hadn't been sent round twice. Cue much confusion at the finish which they eventually sorted.
Without doing it twice, they might have a 5k course, we all had it long, but the organiser said the parkrun HQ guys had measured it with their GPS accurately!
Dull course, though will be fast in summer.
Running intervals 20 [5] 3.2 mi (6 / mi)
Trying to do a full volume session on Saturdays, so 5 mins recovery (needed to sort the results out!) then 5 x 3 mins off 75 secs jog.
Forgot to mention the wind was very strong in your face on the way out and behind on way back. Tried to do 2 mins into the wind and 1 on the way back on the playing fields.
Worked hard but probably could have done with some company to keep me on my toes
Forgot to mention the wind was very strong in your face on the way out and behind on way back. Tried to do 2 mins into the wind and 1 on the way back on the playing fields.
Worked hard but probably could have done with some company to keep me on my toes
Friday Feb 7, 2014 #
Note
(rest day)
Thursday Feb 6, 2014 #
6 AM
Running 30:00 [3] 3.75 mi (8:00 / mi)
Meeting in Newcastle today, so crawled round Highroyds at 6.30am somehow
9 PM
Running tempo 56:05 [4] 9.0 mi (6:14 / mi) +100m 6:01 / mi
Not looking forward to this, cold wet and windy so tried to put it off, finally got out of the door at 20.45, extended Otley loop, easy first mile, then at 6's pushing hard up the hill back to Menston to 8 miles in 49:20, last mile inc. strides.
A decent effort, but pretty horrible evening. Not even much traffic.
A decent effort, but pretty horrible evening. Not even much traffic.
Wednesday Feb 5, 2014 #
7 AM
Running 31:30 [3] 4.0 mi (7:53 / mi)
Burley morning run to train. Grim
6 PM
Running 20:00 [3] 2.5 mi (8:00 / mi) +110m 7:02 / mi
Shipley to Idle
7 PM
Urban Orienteering race 42:45 [4] 6.4 mi (6:41 / mi) +200m 6:05 / mi
Idle Street O - 1st, 270pts
Sensibly decided to run this at 85%, the only time I was really working hard was up the hills after about 35 mins, quite tough.
Just made it my aim to get all the 20pt controls which I did comfortable after running with Joe for a bit round the NW cluster early on.
Main decision was whether to extend myself out to Apperley Bridge area, didn't go for it which was probably sensible at this pace, nothing really extra to add on at the end without putting an extra loop on.
At full pace reckon I could have got 5-7 more.
Sensibly decided to run this at 85%, the only time I was really working hard was up the hills after about 35 mins, quite tough.
Just made it my aim to get all the 20pt controls which I did comfortable after running with Joe for a bit round the NW cluster early on.
Main decision was whether to extend myself out to Apperley Bridge area, didn't go for it which was probably sensible at this pace, nothing really extra to add on at the end without putting an extra loop on.
At full pace reckon I could have got 5-7 more.
Tuesday Feb 4, 2014 #
12 PM
Running 30:01 [3] 4.25 mi (7:04 / mi)
West York stroll. Felt easier than the pace suggested
7 PM
Running 1:08:00 [4] 11.2 mi (6:04 / mi) +40m 6:00 / mi
Track - 1600m (90s) 4 x 400 (60) 1600m (90) 4 x 400 (60) 1600
Tucked in nicely behind the group on first mile, 5:08
First set of 4s good, 71,72ish
Then had a go and led the whole group round the first k of the 2nd mile, a bit kamikaze but I felt good, went through 800 in 2:28 but whole thing was 5:08 again
Eased back a notch for second set of 4s but it was a case of striding down the back straight and working into the wind on the home straight, first one was bad but legs recovered well
Last mile was the hard men, several drop outs and tried to hang onto Oz for grim death he got a 5-10m gap but I held on, job done
Tucked in nicely behind the group on first mile, 5:08
First set of 4s good, 71,72ish
Then had a go and led the whole group round the first k of the 2nd mile, a bit kamikaze but I felt good, went through 800 in 2:28 but whole thing was 5:08 again
Eased back a notch for second set of 4s but it was a case of striding down the back straight and working into the wind on the home straight, first one was bad but legs recovered well
Last mile was the hard men, several drop outs and tried to hang onto Oz for grim death he got a 5-10m gap but I held on, job done
Monday Feb 3, 2014 #
1 PM
Running 30:00 [3] 4.1 mi (7:19 / mi)
York Loop Line - cold
6 PM
Running 1:10:10 [3] 9.5 mi (7:23 / mi) +200m 6:56 / mi
Shipley - Saltaire - Hirst Wood - Saltaire - Shipley - bottom of Buck Wood - Hollins Hill - Menston
Bloody stupid route to take, esp. with a back pack
Was working fairly hard but the pace didn't reflect this.
Bloody stupid route to take, esp. with a back pack
Was working fairly hard but the pace didn't reflect this.
Sunday Feb 2, 2014 #
9 AM
Running 1:52:30 [2] 12.5 mi (9:00 / mi) +360m 8:16 / mi
Long easy run, Menston Guiseley Esholt Yeadon Chevin Danefield Otley with Pete Dave and Poppy the dog
Very tired legs but got round. Lovely morning and nice to get it done.
Very tired legs but got round. Lovely morning and nice to get it done.
Saturday Feb 1, 2014 #
9 AM
Running warm up/down 17:15 [3] 2.3 mi (7:30 / mi) +30m 7:13 / mi
10 AM
Running intervals 30:01 [5] 5.4 mi (5:34 / mi) +50m 5:24 / mi
LCAC Grass Session, Roundhay
10 mins, (2) 2 x 5 mins (90s), 10 mins
Pretty decent. First 10 was actually the worst part, thought there was no way I could go any faster for a 5 min rep, nor do another 20 mins total.
To be fair, wasn't massively quicker on the 5's but felt strong on the last 10 and found something extra in the last 2 mins to hold off Susan.
Some very soft parts and a strong wind buffeting us.
10 mins, (2) 2 x 5 mins (90s), 10 mins
Pretty decent. First 10 was actually the worst part, thought there was no way I could go any faster for a 5 min rep, nor do another 20 mins total.
To be fair, wasn't massively quicker on the 5's but felt strong on the last 10 and found something extra in the last 2 mins to hold off Susan.
Some very soft parts and a strong wind buffeting us.
11 AM
Running warm up/down 18:30 [3] 2.0 mi (9:15 / mi) +35m 8:46 / mi
6 PM
Running warm up/down 6:00 [3] 0.7 mi (8:34 / mi)
Trying to get warm
Orienteering race 1:09:30 [3] 4.9 mi (14:11 / mi) +80m 13:30 / mi
Northern Night Champs, DQ, m4
An interesting outing.
Long first leg certainly a surprise, 2 and 3 I felt were pretty valueless as an extension to the map, especially in those conditions, it was basically unrunnable with one way in and out.
Then I went straight to 5. No idea why, only when I downloaded did this become obvious, but yeah, that's what I did.
More bizarrely I spent ages looking for 5 and peering at the map, at no point did I think I haven't gone to 4.
A double whammy really as going to 4 would have made 5 easier that I made it.
I can only assume in the back of my mind I felt given the length of time I had been running for on a 6.5k course, 15-17 minutes, that I should be on control 5!
Then had a nice smooth spell 6-10, going OK.
Struggled with the mapping of the holly at 12 and 17 and was generally slow through this middle section. OK 18 inwards but going through the motions.
Found it very hard to run anywhere near fast in those conditions, dark, wet, hidden stones and fallen trees everywhere, one of which hit me square in the chest. Not really keen on risking an injury with my weak ankles.
Very amused by the guy who thought the sprint section at the end was 'POINTLESS' - I can understand his view, personally I thought it was OK, nice to open up the legs but was a bit odd and tougher to adjust scales at night I think.
An interesting outing.
Long first leg certainly a surprise, 2 and 3 I felt were pretty valueless as an extension to the map, especially in those conditions, it was basically unrunnable with one way in and out.
Then I went straight to 5. No idea why, only when I downloaded did this become obvious, but yeah, that's what I did.
More bizarrely I spent ages looking for 5 and peering at the map, at no point did I think I haven't gone to 4.
A double whammy really as going to 4 would have made 5 easier that I made it.
I can only assume in the back of my mind I felt given the length of time I had been running for on a 6.5k course, 15-17 minutes, that I should be on control 5!
Then had a nice smooth spell 6-10, going OK.
Struggled with the mapping of the holly at 12 and 17 and was generally slow through this middle section. OK 18 inwards but going through the motions.
Found it very hard to run anywhere near fast in those conditions, dark, wet, hidden stones and fallen trees everywhere, one of which hit me square in the chest. Not really keen on risking an injury with my weak ankles.
Very amused by the guy who thought the sprint section at the end was 'POINTLESS' - I can understand his view, personally I thought it was OK, nice to open up the legs but was a bit odd and tougher to adjust scales at night I think.