Training Log Archive: LeonIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Running 54:58 [3] 7.7 mi (7:08 / mi) +65m 6:57 / mi
Sunday Feb 28, 2016 #
Note
(rest day)
Special mentions for Cheshire police for ruining the atmosphere, and Chester FC for not turning up. We will gloss over our own deficencies for now.
Saturday Feb 27, 2016 #
Running race 23:14 [2] 3.1 mi (7:30 / mi)
Successfully went slower than Haigh Woodland 3 weeks ago
Nice trip down Memory Lane this one
Running warm up/down 25:00 [2] 3.0 mi (8:20 / mi)
Running race 50:47 [5] 7.9 mi (6:26 / mi) +110m 6:10 / mi
I felt I should make the top 300, and a good run would see me in the top 250, so obv. disappointed.
The conclusion is simple - I wasn't tough enough mentally, physically fit enough to achieve this, but when the going got tough, I didn't dig in.
Wonderful course, of 2 halves, fast and mainly downhill in the first half, then a grind up before the sticky stuff kicked in.
First lap was fine but didn't get going again after the first swamp, ran too conservatively 2nd lap and didn't hurt myself enough.
3rd lap was a bit better but the damage was already done and it was a case of treading water.
XC has never been my game, but the National is a 'must-do' and I can do better.
Determined to smash the road races into the summer now
Friday Feb 26, 2016 #
Note
(rest day)
Thursday Feb 25, 2016 #
Running 31:00 [2] 4.1 mi (7:34 / mi) +30m 7:24 / mi
Wednesday Feb 24, 2016 #
Urban Orienteering 1:19:00 [3] 10.8 mi (7:19 / mi) +20m 7:16 / mi
2.3 w/up, 1.7 w/dn
Quite a similar course to last year. A few too many out and backs.
Overshot ginnel entrance by the river. Otherwise nav fine.
2 people magically appeared in front of me #6 - #7 running through an expanse of solid olive green, what confused me was how they knew they could get through as you had to continue past #6 and round a bend before you hit the path they seemingly went through.
Also I was catching someone else and they just ran through a hedge.
Quite funny really.
Legs didn't feel great so took it easy, need to take it east before Saturday now
Tuesday Feb 23, 2016 #
Running 1:14:00 [3] 9.8 mi (7:33 / mi) +60m 7:25 / mi
92,52,90,51,88,51,87,50,86,51
Enjoyed this. Wasn't flat out but good to feel some speed
Monday Feb 22, 2016 #
Running 50:50 [3] 7.7 mi (6:36 / mi) +40m 6:30 / mi
Sunday Feb 21, 2016 #
Heavy Labour 2:40:00 [1] 4.0 mi (40:00 / mi) +130m 36:20 / mi
Horrendous wind and driving fine rain. Not plesant but having 4 of us was a definite help, being on my own like in August would have been purgatory. Now I'm not doing JK Day 3 anyway, but I struggled to see many features in the terrain (might have been the weather) so I'm reassured I made the right decision...
Saturday Feb 20, 2016 #
Running intervals 1:19:00 [4] 10.6 mi (7:27 / mi) +80m 7:17 / mi
Didn't feel 100% beforehand but ground out the efforts, consistently which is all I could ask for. Hard work but only 1 XC to go...
Friday Feb 19, 2016 #
Running 33:00 [3] 4.0 mi (8:15 / mi) +40m 8:00 / mi
Thursday Feb 18, 2016 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 35:10 [4] 5.0 mi (7:02 / mi) +100m 6:37 / mi
Wednesday Feb 17, 2016 #
Running 38:20 [3] 5.0 mi (7:40 / mi) +10m 7:37 / mi
Tuesday Feb 16, 2016 #
Running 32:00 [3] 4.3 mi (7:27 / mi) +20m 7:20 / mi
Running intervals 1:20:00 [4] 11.3 mi (7:05 / mi) +60m 6:58 / mi
Nothing in the legs to begin with, though tried to inject some pace on the 4s. The last 2 sets seemed to improve out of nowehere at the same effort. A night for getting it done, and get it done we did. Legs aching on way home and at home.
Monday Feb 15, 2016 #
Running 35:00 [3] 4.7 mi (7:27 / mi) +15m 7:22 / mi
Running 55:00 [3] 7.7 mi (7:09 / mi) +60m 6:58 / mi
Sunday Feb 14, 2016 #
Running long 1:40:15 [2] 12.2 mi (8:13 / mi) +180m 7:51 / mi
Beautiful morning, very motivated for the run mentally, but with the slow pace early on, physically never got going pace wise, but that wasn't a problem.
Groin pain on steep downhill at end may be however.
Saturday Feb 13, 2016 #
Running warm up/down 18:00 [3] 2.2 mi (8:11 / mi)
Running race 18:25 [5] 3.1 mi (5:56 / mi) +80m 5:30 / mi
Tough, if a little dull, mainly XC course at the back of the leisure centre. Highlight was the wooded downhill section. 3 laps.
Took into halfway to take the lead, then pulled away.
Seems to be a good run on paper but I didn't feel especially good.
Friday Feb 12, 2016 #
Note
(rest day)
Thursday Feb 11, 2016 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 45:00 [3] 5.0 mi (9:00 / mi) +100m 8:28 / mi
Wednesday Feb 10, 2016 #
Running 29:00 [3] 4.0 mi (7:15 / mi) +20m 7:08 / mi
Running 29:20 [3] 4.0 mi (7:20 / mi) +30m 7:10 / mi
Tuesday Feb 9, 2016 #
Running 30:00 [3] 4.1 mi (7:19 / mi)
Running 1:25:00 [3] 11.5 mi (7:23 / mi) +200m 7:01 / mi
Felt heavy warming up and indeed on the first rep and told myself to ease back, but found myself grinding them out one by one and making progress, somehow turned into a good session. Really felt the burn.
Monday Feb 8, 2016 #
Running 31:50 [3] 4.5 mi (7:04 / mi) +30m 6:56 / mi
First time for a long time
A strange loop, a few small climbs but you never notice the downhills.
Running 49:30 [4] 7.7 mi (6:26 / mi) +60m 6:17 / mi
Bloody miserable weather
Last 3.5 sub 6, felt comfortable.
Have to point out strong tail wind, however.
Sunday Feb 7, 2016 #
Running warm up/down 11:00 [3] 1.2 mi (9:10 / mi) +80m 7:36 / mi
Urban Orienteering race 40:40 [5] 5.6 mi (7:16 / mi) +230m 6:26 / mi
Dodgy map, luckily didn't approach the 11ft drop marked as crossable at any speed and was able to nearly chicken out before lowering myself down gingerly.
Always going to be tough physically round here so one eye on sensible pace judgement, but felt could have gone faster.
Would have been nice to use some of the ginnels in the town.
Only real mistakes, I think, at the start where I went left but couldn't work out if you could go straight, so went round to east on path, and went back same way to #2 not realising could go through start.
Would have been nice to have the N-S route choice once on the 1:1000 scale map but it was clear as the road wasn't on the map, the only way was north, without having to check for gaps on the map.
All in all just a bit of fun, will have to sharpen up later in the year.
Running warm up/down 15:55 [2] 2.0 mi (7:57 / mi)
Saturday Feb 6, 2016 #
Running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)
Running race 16:59 [5] 3.1 mi (5:29 / mi) +10m 5:25 / mi
Standard town park, with the always handy bandstand as focal point.
Fairly flat, though a slight rise from top to bottom, 3 1/3 laps.
Twisty in places.
Usual muppet set off at breakneck pace, think he was well outside 20.
Felt hard work, was hard work, was weaving in and out of people from halfway which slowed me a little.
Had a little look back with 600m to go and the guy in 2nd was closer than I'd imagined so that kept me going to the finish.
Running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)
Friday Feb 5, 2016 #
Note
(rest day)
Thursday Feb 4, 2016 #
Running 30:01 [3] 4.1 mi (7:19 / mi)
Wednesday Feb 3, 2016 #
Running 15:00 [3] 1.9 mi (7:54 / mi)
Urban Orienteering 44:40 [5] 6.2 mi (7:12 / mi) +20m 7:08 / mi
Didn't take the best route, missed an easy control on each map, which in turn might have allowed me to get one more on top.
Pace wise didn't go with the breakneck speed set by others at the start, then had Tom company until 15 mins when he made the strange choice to go beyond the station. Had to ramp up the pace substantially in the last 6/7 mins to get done what I wanted to.
Good turnout, shame its the last one.
Tuesday Feb 2, 2016 #
Urban Orienteering 1:15:06 [3] 11.0 mi (6:50 / mi) +50m 6:44 / mi
Cleared the first map in 37 mins, then got all but 5 on the second map, 4 of which I would have been made to go for really anyway, so job done. Legs alright, could have gone a bit faster, but was flying by the end to get back in time, despite the incessant hail which meant I could hardly read the map. I liked the area.
Monday Feb 1, 2016 #
Running 51:20 [3] 7.0 mi (7:20 / mi) +50m 7:10 / mi
Delayed fatigue from Saturday, legs aching badly.
Lucky I didn't do more than an hour yday, hangovers have their uses.
Also lucky the wind was behind and the last 2 miles were downhill.