Training Log Archive: LeonIn the 30 days ending Sep 30, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||
Tuesday Sep 30, 2014 #
Running 1:03:44 [3] 7.1 mi (8:59 / mi) +600m 7:07 / mi
Very steep very quickly, but got about 5 mins up and it was a dead end.
Back down to the station and along to the next road up, which after a few minutes hit the trail at last, which was signed.
After another few minutes a fork in the path, took the left fork which got even steeper, gave this 3 minutes and it hadn't eased so went back down and took the other fork which was a bit more variable in steepness.
Heavily wooded so was difficult to tell how high I was and with no sign of the summit, it was time to head down.
Subsequent analysis suggests I wasn't far away
Very strangely for me I felt better going uphill than on the flat
Monday Sep 29, 2014 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 28:30 [3] 4.1 mi (6:57 / mi)
Sunday Sep 28, 2014 #
Note
(rest day)
Saturday Sep 27, 2014 #
Running warm up/down 18:00 [3] 2.2 mi (8:11 / mi) +10m 8:04 / mi
Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
Running tempo 25:02 [5] 4.8 mi (5:13 / mi)
15 mins (2) 5 mins (2) 5 mins
Tough, ended up ploughing a lone furrow as the other 4 dropped me early, but I managed to hold a solid pace, will do me good
Friday Sep 26, 2014 #
Running 31:00 [3] 4.1 mi (7:34 / mi) +60m 7:14 / mi
No sausages, just toast
Running 29:00 [3] 3.9 mi (7:26 / mi) +50m 7:09 / mi
Sublime weather, cool and sunny, would take this every day of the year, stunning views across the Wharfe
Thursday Sep 25, 2014 #
Running 1:09:08 [4] 10.1 mi (6:51 / mi) +100m 6:38 / mi
Tired legs but put a good shift in up to 8 miles, then a mile of strides and a mile crawl home, was quite shattered.
Wednesday Sep 24, 2014 #
Running 45:00 [3] 6.0 mi (7:30 / mi) +50m 7:19 / mi
Wetherspoons sausages - 8.5/10, just slightly too greasy, and the bread was far far too soft.
Running 1:01:00 [3] 8.1 mi (7:32 / mi) +100m 7:15 / mi
Perfect conditions lovely evening for running.
Tuesday Sep 23, 2014 #
Running 32:30 [3] 4.3 mi (7:34 / mi) +20m 7:27 / mi
Nice sausages but they didn't cut them and fell apart too easily, 7/10
Running intervals 1:25:12 [3] 11.6 mi (7:21 / mi) +110m 7:08 / mi
3 x 20, 3 x 30, 3 x 60, 3 x 90, 2 mins, 3 x 90, 3 x 60, 3 x 30, 3 x 20
recoveries same as rep except 20 = 40s and capped at 60secs this week for light purposes
Again, a bit up and down, but not massively off the pace, uphills posed the most problem, wet and cold by the end, here's winter...
Monday Sep 22, 2014 #
Running 35:10 [3] 5.0 mi (7:02 / mi)
Sunday Sep 21, 2014 #
Urban Orienteering race 1:05:38 [5] 9.0 mi (7:18 / mi) +20m 7:15 / mi
Garbage
Saturday Sep 20, 2014 #
Running 32:40 [1] 3.1 mi (10:32 / mi) +30m 10:14 / mi
Didn't cross the line for obvious reasons
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Running race 20:54 [5] 3.9 mi (5:22 / mi)
Not bad, not bad.
Felt good but missing a gear or two speed wise, but a step in the right direction. Just over a minute slower than 2011 which I classed as a good run, but most people were slower as the course was cunningly amended to be just a touch longer so people wouldn't notice! and was 2 laps.
Was overtaken by a triplet of faster teams at end of first lap and 1/3rd round the 2nd lap was beginning to switch off, and slow down, from the pain, when Sale came past. Something stirred and I responsed and we enjoyed a great tete a tete for the remaining 8 mins or so, neck and neck, but saldy I didn't have a sprint at the end. He ran 20:15 so must have ran a quick first lap! Without this I would have been slower I reckon, by a fair amount.
Not the slowest in the B team, which I'll take, think some more big hitters will be back for the national.
Running warm up/down 16:00 [3] 2.1 mi (7:37 / mi)
Friday Sep 19, 2014 #
Note
(rest day)
Thursday Sep 18, 2014 #
Running 1:08:10 [4] 10.3 mi (6:37 / mi) +50m 6:31 / mi
Felt good.
Not a run to do too often or would get boring.
Wednesday Sep 17, 2014 #
Running 32:10 [3] 4.2 mi (7:40 / mi)
Annoying Tom Tom watch updates all seem to be backward steps, will be sending a critical email at some point, why the data now disappears when you press pause when it didn't before is a mystery.
Running warm up/down 5 [3] 0.6 mi (8 / mi)
Urban Orienteering 43:20 [3] 5.85 mi (7:24 / mi) +60m 7:11 / mi
Kept pace to a consistent 7:20-25 though to be fair didn't feel like going any faster
Nice way to pass a run, set out as if I was going to get them all but two eluded me at the end, wouldn't have got them in time.
Tuesday Sep 16, 2014 #
Running 1:33:10 [3] 12.8 mi (7:17 / mi) +90m 7:07 / mi
3 x 20, 3 x 30, 3 x45, 3 x 60, 2 x 90, 3 x60, 3 x45, 3 x30, 3 x20
Bigger group than last week
Detected a slight improvement
Monday Sep 15, 2014 #
Running 28:40 [3] 4.0 mi (7:10 / mi)
Felt quite good
Always worry when I feel good at lunchtime though
Running 46:49 [4] 7.0 mi (6:41 / mi) +70m 6:29 / mi
Hanging on for last 15 mins after Joe put the boot in up the hill out of the nature reserve, subsequent 5:59 mile completed then the last 3 or 4 mins I was out of the back door, but a solid effort.
Sunday Sep 14, 2014 #
Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi) +40m 8:00 / mi
Urban Orienteering race 44:36 [5] 6.4 mi (6:58 / mi) +120m 6:35 / mi
Well that was the hilliest urban of the year.
But a good clean run much like Bath.
Only a couple of very minor mistakes and stopped by traffic a few times.
Physically testing certainly, though again like Bath a few more short legs wouldn't have been amiss - is a limit of 30 controls being put in place within this distance for S.I card reasons? Distance was good though.
Tried to read the contours as best I could, only failed on the Hovis advert hill up to 19 really, but a different sort of thinking which was good.
Other good points - good map and none of the ink came off at all, so thumbs up for that, and the darker peach colour for busier roads is useful
24 - 25 was a pretty hairy leg if like me you took the direct route the road junction and Sainsbury's car park, I'm happy to look after myself but I'm not sure it would win many fans with the H+S people. And 25-26 was similar at the roundabout.
Running 24:50 [3] 3.3 mi (7:32 / mi)
Saturday Sep 13, 2014 #
Running warm up/down 6:00 [3] 0.8 mi (7:30 / mi)
Running race 17:40 [5] 3.1 mi (5:42 / mi) +5m 5:40 / mi
Hungover, but not as much as I should have been!
Winner dipped under 17 so didn't really matter
Hung in there quite well and legs felt good in places, more encouragement
Lovely 3 lap course, when it says Riverside it is literally that, you could fall in with one wrong step...
Running warm up/down 9:00 [3] 1.1 mi (8:11 / mi) +10m 7:57 / mi
Friday Sep 12, 2014 #
Note
(rest day)
Thursday Sep 11, 2014 #
Running 31:30 [3] 4.2 mi (7:30 / mi)
Running 34:00 [4] 5.0 mi (6:48 / mi)
Felt faster than it was, though did have bag on back, albeit lighter than last night.
Wednesday Sep 10, 2014 #
Running 35:00 [3] 4.6 mi (7:37 / mi)
Strange cycle path that ends in a dead end in the newish housing estate
Lovely day, felt OK
Running 45:10 [3] 6.0 mi (7:32 / mi)
Went well after 1st uphill mile, comfortably under 7's last 4 miles, first run for about 2 months have felt good for a long spell
Encouraging
Tuesday Sep 9, 2014 #
Running 1:15:00 [3] 10.0 mi (7:30 / mi) +60m 7:22 / mi
3 x 20 on/off, 3 x 30, 2 x45, 2x60, 2x75 & back down
A bit hit and miss, felt good on some and bad on others
Monday Sep 8, 2014 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Turned into a right safari
- Stopped to stroke a lovely grey fluffy cat who proceeded to bite my shoelaces and paw my earphones out, the rascal
- Several ducklings lined up and walked across in front of me
- Then a hedgehog wandered across the cycle path in front of me, lucky I didn't step on it as from the corner of my eye looked like leaves
Running 45:20 [3] 5.8 mi (7:49 / mi) +80m 7:30 / mi
Burley Woodhead - Stead Lane loop - Level Crossing - Burley - Clarence Drive
Lovely run but was glad when it was over
Sunday Sep 7, 2014 #
Running 1:39:40 [3] 12.8 mi (7:47 / mi) +50m 7:42 / mi
Explored the Potteries loop line from Kidsgrove as far as Burslem and then the Trent Mersey canal on the way back plus Bathpool park
Turned out well
Saturday Sep 6, 2014 #
Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)
Ran out the way we drove in but clear I shouldn't go past start, so laps of the car park it was, and I was far from the only one
Wouldn't pass the risk assessment I think
Why is this overlooked so often?
Urban Orienteering 14:10 [5] 2.1 mi (6:45 / mi)
Otherwise superb, would have been through comfortably, albeit in the weakest heat it seems
But the elite guys don't make mistakes
Running warm up/down 17:00 [3] 2.0 mi (8:30 / mi)
Urban Orienteering race 13:19 [5] 1.8 mi (7:24 / mi)
A lot of fastest splits (11)
and a few mistakes
#7 - exited and expected to see control, so ran to 1st control I saw, which was closer to 2 than 7
#10 - hesitated as wasn't sure if could cross ditch, so stopped to check. then tiptoed over it
#21 - wrong side of wall, tried desprately to figure out on way but failed
#26 - punched control on first tree out of woods. Luckily, somehow, something told me this wasn't right and checked control number, continued to correct one
Mistakes are getting fewer I guess is the good news, bad news is I still make big ones at times
Urban Orienteering 10:30 [2] 0.9 mi (11:40 / mi)
Friday Sep 5, 2014 #
Note
(rest day)
Thursday Sep 4, 2014 #
Running 31:30 [3] 4.0 mi (7:53 / mi)
Threw in 8 x strides on the cricket pitch to liven things up/get set for the weekend.
Wednesday Sep 3, 2014 #
Running 38:20 [3] 5.1 mi (7:31 / mi)
Tuesday Sep 2, 2014 #
Running 1:26:00 [3] 11.5 mi (7:29 / mi) +90m 7:18 / mi
Relieved to see (except for Susan) no one is in decent shape at present.
Went through a very bad patch around the hour on the golf course but last 15 felt a lot better.
Monday Sep 1, 2014 #
Urban Orienteering 56:00 [3] 7.0 mi (8:00 / mi)
Legs not working but brain found it useful.
Roll on Saturday...