Training Log Archive: LeonIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Running 31:05 [3] 4.3 mi (7:14 / mi) +150m 6:31 / mi
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
Orienteering 1:39:41 [4] 10.3 mi (9:41 / mi)
Some of this was quite good, though local knowledge helped somewhat. Certainly improvment on what would previously have been possible.
Big mistakes were:
#7 - local knowledge didn't really help there as road is mapped incorrectly as turning SE at end when in reality the main branch continues NE to the railway. I didn't spot this and so my planned right turn off the road was actually me staying on the road. Stopped when I realised i wasn't where I thought and took me an age to relocate, v. frustrating.
#14 - went off in the wrong direction, got confused as to whether v. wet path was in fact stream. Lots of people milling about confused and I was actually first to find control after which they all piled in (4 mins)
#15 - old school mistake of going all round control not seeing it, relocating, repeat, head somewhere else in some confused attempt I was somewhere else before reverting to looking where it actually was. (4 mins)
#17 - got my east and west stupidly confused after finding feature easily, but was control circle correct? (1.5 mins)
#28 - tired decision to stick to paths, backfired (1.5 mins)
Probably a decent run behind the mistakes, most of which should have cost time but not as much as they did.
Thought the course was good, kept me on my toes and didn't seem as long as it was, some grumbling from the other courses I see, so makes a change for the longest course to be the best...!
Running 20:00 [3] 2.4 mi (8:20 / mi) +10m 8:14 / mi
Friday Feb 27, 2015 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
well it was either than or 6am, I know which I prefer.
Jogging round Menston streets
Thursday Feb 26, 2015 #
Running 44:19 [3] 6.2 mi (7:09 / mi)
Felt suprisingly good, ticking along nicely on the return
Wednesday Feb 25, 2015 #
Running 32:34 [3] 4.2 mi (7:45 / mi)
Urban Orienteering race 1:15:10 [4] 10.8 mi (6:58 / mi) +50m 6:52 / mi
Struggled with map scale and overshot early on.
Otherwise ok, went through a tired patch half way through but recovered
Faffed around with entrance to private road and adjoining cul-de-sacs
Went for a 30 and not a 50 at the end which was a bit stupid but a bonus all the same.
Wet evening.
Tuesday Feb 24, 2015 #
Running 29:04 [3] 4.0 mi (7:16 / mi) +15m 7:11 / mi
Running 1:13:03 [3] 10.6 mi (6:53 / mi) +50m 6:48 / mi
As seems to be the pattern lately, felt bad to begin with but at least quickly improved this time and the last 3 were good felt swift and hard. Only covering 900m (950 last one) but it was fairly windy and a solo effort for the most part with most people recovering from the national.
Monday Feb 23, 2015 #
Running 58:20 [3] 7.7 mi (7:35 / mi) +150m 7:09 / mi
Really couldn't be arsed but chance of a daylight loop couldn't be turned down, it was alright once I got out there, but it always is.
Running 33:00 [3] 4.3 mi (7:40 / mi)
Sunday Feb 22, 2015 #
Running 48:15 [2] 5.7 mi (8:28 / mi)
Saturday Feb 21, 2015 #
Note
(rest day)
Friday Feb 20, 2015 #
Running 30:30 [3] 4.0 mi (7:38 / mi)
Would have liked to say I saw the sun rise, but I didn't.
Thursday Feb 19, 2015 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
Wet.
Slow.
Urban Orienteering 1:14:50 [4] 10.65 mi (7:02 / mi) +25m 6:59 / mi
General route established early on, and it happy enough with that
Made quite a few small errors though
Area east of A34 was a struggle to plan, changed made several times.
Think I could have stayed out beyond 75 mins and ended up in 'profit' so penalty for being late prob needs to be higher, and favours the faster runner.
Wednesday Feb 18, 2015 #
Running 31:00 [3] 4.0 mi (7:45 / mi) +10m 7:41 / mi
Running warm up/down 20:20 [2] 2.54 mi (8:00 / mi)
Urban Orienteering 43:20 [4] 6.3 mi (6:53 / mi) +50m 6:43 / mi
Ran faster than I intended as was being followed and felt alright
Not sure I took the optimum route, not that there was a clear one to take but got all the clusters of controls.
Could have got a couple more looking at the map afterwards.
Running warm up/down 13:30 [3] 1.7 mi (7:56 / mi) +20m 7:40 / mi
Tuesday Feb 17, 2015 #
Running 37:30 [2] 4.3 mi (8:43 / mi) +30m 8:32 / mi
Special guest Mick Hill
Dalesway link to Burley and then back across fields
Running intervals 1:03:00 [3] 9.0 mi (7:00 / mi) +60m 6:51 / mi
First 4 terrible, 350m
Next 4 better, 370-75m
Last 4 good, 390m
(approx groupings)
Suggests I'm a little tired
Monday Feb 16, 2015 #
Running 48:20 [4] 7.75 mi (6:14 / mi) +60m 6:05 / mi
Rothwell a/c
Got very lively second half, canned it up last hill
Sunday Feb 15, 2015 #
Running long 1:29:50 [4] 13.3 mi (6:45 / mi) +20m 6:43 / mi
First mile slow, next two slightly quicker, after that solid progression of pace down to 6:20.
Wasn't working too hard but felt as if should have been a touch faster at that effort
Saturday Feb 14, 2015 #
Running warm up/down 9:00 [2] 1.1 mi (8:11 / mi) +25m 7:39 / mi
Running race 17:26 [5] 3.1 mi (5:37 / mi) +75m 5:14 / mi
Good time on that course really, leader just gradually edged away. Very busy as event #100, 240 in attendance when previous record was 78! So tricky lapping people.
Strange course with a zig zag section through a playground followed by a short sharp steep hill.
Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi) +25m 9:30 / mi
Orienteering 18:20 [3] 2.0 mi (9:10 / mi)
Good fun, simple course but still ran to the wrong tree in the open area and got caught on a barbed wire fence.
Understandably a little tired so running at about 75-80%
Urban Orienteering 14:16 [3] 2.0 mi (7:08 / mi)
First control foxed me as looked over hedge and didn't see it as flag was flat to ground. Otherwise fine except brain wasn't quite planning ahead enough. 1:2000 map is good test of leg speed to brain speed, might have made more mistakes if going flat out?
Must be other similar areas to use for events out there.
Friday Feb 13, 2015 #
Running 37:30 [3] 5.0 mi (7:30 / mi) +70m 7:11 / mi
Thursday Feb 12, 2015 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 47:30 [3] 6.2 mi (7:40 / mi)
Scored 143 at bowling which was very nice considering done it once in about 10 years.
Wednesday Feb 11, 2015 #
Running warm up/down 8:50 [2] 1.1 mi (8:02 / mi)
Urban Orienteering race 47:40 [4] 7.0 mi (6:49 / mi) +30m 6:43 / mi
Very handy and enjoyable lunchtime event
Navigation quite straightforward, one or two minor hesitancies but thats all. Ended up running quite fast in the second half.
It was EMIT touch free, but the device didn't seem to be the same as that used in Dorking in 2013 as far as I can remember.
I'm open to the possibility it was my unfamiliarity with it, but it was a faff, I gave up trying to run past with my arm over the plate as I kept getting 5m away and having to turn around as it hadn't registered. As we concluded last time, it needs to vibrate rather than, or as well as flash. You certainly get distracted by the doubt, I'd much rather punch as things stand.
Running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
Running warm up/down 8:40 [3] 1.0 mi (8:40 / mi)
Orienteering 44:40 [3] 4.5 mi (9:56 / mi) +90m 9:21 / mi
Not bad, solid route but faffed at start adjusting to map scale, then good in the western section of the glen, went wrong side of stream in Hirst wood and gave up on one control, then finished strongly.
So could have been better but could have been a lot worse. Nice finish to the series, might try and do some more practice before British Nights.
Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi) +20m 8:19 / mi
Tuesday Feb 10, 2015 #
Running 26:30 [4] 4.0 mi (6:38 / mi)
Monday Feb 9, 2015 #
Running 43:30 [3] 6.0 mi (7:15 / mi) +20m 7:11 / mi
Running 26:10 [4] 4.0 mi (6:33 / mi) +20m 6:27 / mi
Sunday Feb 8, 2015 #
Running warm up/down 28:00 [2] 3.5 mi (8:00 / mi) +150m 7:04 / mi
Orienteering 1:21:08 [4] 7.3 mi (11:07 / mi) +225m 10:09 / mi
Usual mixture of hit, and mainly miss
Can't stand running through bracken to be honest.
But did try and push on several terrain bits but seems my pace was still lacking as there were several legs where I took a solid route but still well down.
Anyway, onto the errors
#2 - overshot to the south a bit
#8 - more walls than on the map, even if they were ruined ones, so my counting method failed me
#9 - climbed too high
#13 - thought diagonal path was section clear of bracken when it should have dawned on me this arrived far too soon, so starting searching after this when in reality hadn't even hit path yet
#14 - found the three gullies to the NW somehow ran between earth features and control
#16 overshot by a stupidly long way considering distance from path
Running warm up/down 18:00 [3] 2.5 mi (7:12 / mi) +5m 7:09 / mi
Saturday Feb 7, 2015 #
Running warm up/down 18:00 [2] 2.2 mi (8:11 / mi)
Running intervals 40:00 [5] 6.5 mi (6:09 / mi) +110m 5:51 / mi
Pretty decent, now my XC season is over!
12 mins was solid, consistent 5:48 pace
Took a couple of the 2.5s to get going mainly thanks to everyone else hammering the first minute but was going well by the end
6 mins was a greuller but felt like I was moving well and was making up ground on those ahead by the end.
Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi) +15m 7:51 / mi
Friday Feb 6, 2015 #
Running 50:25 [2] 6.5 mi (7:45 / mi) +120m 7:20 / mi
Nice easy headtorch run
Quite enjoyed having the towpath to myself
Thursday Feb 5, 2015 #
Running 31:00 [3] 4.1 mi (7:34 / mi)
Running 40:40 [4] 6.0 mi (6:47 / mi) +80m 6:30 / mi
Wednesday Feb 4, 2015 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 28:15 [3] 3.3 mi (8:34 / mi) +90m 7:54 / mi
Urban Orienteering 41:00 [5] 6.0 mi (6:50 / mi) +100m 6:30 / mi
Legs were moving fairly fast but it was hard work and not quite with top gear functioning.
Again underestimated how far I could cover, knew it would be good to finish with the loop to the south of the start so made sure I got that in, but had 4 mins spare.
In reality could have got one or two more, but no more than that within 45 mins.
Surprised to come first given spare time and the speed several people were running I came across in the mid section. They must have got tired as musn't have been due to navigation as can't really be classed as orienteering anyway.
Tuesday Feb 3, 2015 #
Urban Orienteering 1:14:12 [5] 11.0 mi (6:45 / mi) +30m 6:41 / mi
Pretty please with that, hit a good hard pace early on and settled on the first 2/3rd route with no real issues, executed it well. Was convinced I was going to be too late to get the cluster to the west, but even so gambled on the north route to the west side with a view to getting one or two of them, gambled again and got most of them, and was still back in time.
Only downside was I hadn't picked up more points by doing an alternative last 2, but had never considered anything other than the shortest route back from the west at any stage
Monday Feb 2, 2015 #
Running 31:20 [3] 4.0 mi (7:50 / mi)
Running 45:20 [3] 6.5 mi (6:58 / mi) +75m 6:44 / mi
Sunday Feb 1, 2015 #
Running warm up/down 20:30 [3] 2.7 mi (7:36 / mi)
Running race 27:29 [5] 5.0 mi (5:30 / mi) +20m 5:26 / mi
Can't complain really
Wanted to break 27 but it was quite windy, 4th miles was 10s slower than the rest
Great race, good course, deep field
Moved through from 400m in and nobody passed me, but that was more cos they were slowing down than anything
Thankfully really hurt myself last 2 miles, was in pieces at the end (unlike other recent races) so can't argue despite thinking I would be able to break 27. Enjoyed it, all told
Running warm up/down 10:00 [2] 1.3 mi (7:42 / mi)