Training Log Archive: LeonIn the 30 days ending Apr 30, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||
| 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 | We | Th | ||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2015 #
Running warm up/down 15:30 [3] 2.0 mi (7:45 / mi) +10m 7:38 / mi
Orienteering race 46:29 [4] 5.5 mi (8:27 / mi) +30m 8:19 / mi
Strange area, new woods basically so not fully formed, either very runnable or not runnable at all.
Four big errors
#3 - couldn't see ditch crossing at first junction so convinced myself I had took path to left (hadn't) and so went right and dived into trees after that, which was wrong as I was right in the first place, ditch crossing must have been in there somewhere
#7 - had veered right more than I thought to stream, an understandable mistake
#8 - misread map, which was a bit unclear really and couldn't cross ditch despite path being either side, as thick hedge in way, had to go round
#9 - stream looked uncrossable where I went, faffed about before crossing somewhere shallower.
Planner made the best of the area as there weren't too many features other than the boundaries and paths and streams. Tried to run a bit harder in places but map contact should have been better in a well defined area, mistake to #3 was very avoidable.
Running 13:10 [4] 2.0 mi (6:35 / mi) +10m 6:29 / mi
Wednesday Apr 29, 2015 #
Running 30:30 [3] 4.0 mi (7:38 / mi) +20m 7:31 / mi
Running 34:00 [3] 4.25 mi (8:00 / mi) +50m 7:43 / mi
Orienteering 27:34 [3] 2.5 mi (11:02 / mi) +50m 10:23 / mi
3 big mistakes, the rest was fine, but the last mistake was shocking really. Always have one shocker per series, lets hope this was it.
Running warm up/down 22:00 [3] 3.1 mi (7:06 / mi) +30m 6:53 / mi
Tuesday Apr 28, 2015 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running intervals 1:05:00 [4] 10.0 mi (6:30 / mi) +80m 6:21 / mi
Really good - a bit tentative at first, 1.34 but moved through the gears and last 3 were 1.27
Dead on the 2s but never mind.
Felt good, worked hard.
Monday Apr 27, 2015 #
Running 46:00 [4] 7.0 mi (6:34 / mi) +30m 6:29 / mi
Sunday Apr 26, 2015 #
Running 1:27:20 [3] 12.0 mi (7:17 / mi) +270m 6:48 / mi
Quite a climb for a disused railway, long tunnel just before turnaround point was fun.
Spectacular viaducts and wooded sections.
Cruised back far faster than on the way out.
Saturday Apr 25, 2015 #
Running warm up/down 8:20 [2] 1.0 mi (8:20 / mi)
Running race 16:50 [5] 3.1 mi (5:26 / mi) +10m 5:23 / mi
Feeling stiff and sore having used some dormant muscles cycling, heaven knows what would have happened if I'd gone fast.
Decided to set off and see how I felt, after about 600m almost knocked it on the head as the front 3 were well clear and I was struggling to keep pace with 4th.
Gave it until 1mi at which point 4th had dropped back and the gap hadn't got any bigger.
I wasn't going any faster but they came back to me, overtook 3rd swiftly, then caught the other two, 2nd dropped a bit so sat in on the leader but clear he was blowing hard, so just edged away. The guy who was 3rd put an effort in, but then resorted to cutting corners to keep up which got me enraged so off I went.
Fastest parkrun for over a year and felt distinctly average, so more good news.
100th different parkrun, 40th person to achieve this.
Running warm up/down 18:00 [2] 2.25 mi (8:00 / mi)
Friday Apr 24, 2015 #
Running 28:50 [4] 3.6 mi (8:01 / mi) +250m 6:35 / mi
Steep, tough!
Shame it was a hazy morning so the view from the top wasn't as good as could have been
Cycling 1:50:00 [2] 19.2 mi (5:44 / mi) +30m 5:42 / mi
Good fun
Thursday Apr 23, 2015 #
Running 34:30 [3] 6.0 mi (5:45 / mi)
Went well, felt like I was going too slow at first but was hanging at end so paced it well
Felt like had some zip on the 45s as well, which was encouraging.
Wednesday Apr 22, 2015 #
Running 30:30 [3] 4.0 mi (7:38 / mi) +10m 7:34 / mi
Running 26:20 [3] 3.3 mi (7:59 / mi) +130m 7:07 / mi
Stunning evening
Orienteering 15:19 [4] 2.0 mi (7:39 / mi) +80m 6:49 / mi
Short and fairly straightforward course, so did alright
Just overshot penultimate control and got a bit confused from running too fast and path not being that distinct.
All good fun.
Running 35:00 [3] 3.6 mi (9:43 / mi) +150m 8:36 / mi
Tuesday Apr 21, 2015 #
Running 32:40 [2] 4.0 mi (8:10 / mi) +50m 7:52 / mi
Deliberately ran very very easy and took it all in
Which I should do more often
Running intervals 1:19:10 [4] 11.4 mi (6:57 / mi)
3.46,71,3.46,71,3.25,70,3.21,68
Great session
Really hurt, was losing time to the fast guys so Phil advised to just do 1100 for last two
Pleased with the 400s some speed appears to be coming through after a winter of sluggishness
Monday Apr 20, 2015 #
Running 46:00 [3] 7.0 mi (6:34 / mi) +10m 6:33 / mi
Sunday Apr 19, 2015 #
Running 1:19:40 [3] 10.4 mi (7:40 / mi) +120m 7:24 / mi
Orienteering 38:20 [3] 4.2 mi (9:08 / mi) +80m 8:37 / mi
Quite simple stuff, but I missed the hedge/fence crossing to #2 and went all the way round, then overshot, so that cost me 90s
Legs gave up on me halfway round and was really grinding it out to keep moving uphill, was poor round the open forest at the end and lost the rest of my time there due to tiredness and not concentrating enough.
But a good weekend's training, all told.
Saturday Apr 18, 2015 #
Running 30:10 [1] 3.1 mi (9:44 / mi) +50m 9:16 / mi
Running warm up/down 15:45 [3] 2.0 mi (7:52 / mi)
Running race 16:13 [5] 3.1 mi (5:14 / mi) +10m 5:11 / mi
Really gutted it was windy as this was a sub-16 effort.
Basically 5 laps of the flat tarmac Steve Burke cycle track, though easterly wind meant 400m into the wind each lap. 3.05 first k and was off the back of the lead group so was also a bit of a solo effort
Gave it everything, can't complain, am in good shape, good confidence boost.
A race worth doing if you want a good time.
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi) +20m 7:45 / mi
Friday Apr 17, 2015 #
Running 31:00 [3] 4.0 mi (7:45 / mi) +80m 7:18 / mi
Thursday Apr 16, 2015 #
Running 33:00 [3] 4.4 mi (7:30 / mi) +10m 7:27 / mi
Held back the pace
Urban Orienteering 44:50 [3] 6.2 mi (7:14 / mi)
Wednesday Apr 15, 2015 #
Running 23:35 [3] 3.0 mi (7:52 / mi) +40m 7:33 / mi
Orienteering 23:28 [4] 2.3 mi (10:12 / mi) +10m 10:04 / mi
Good fun event, legs not feeling it so took it steady and also didn't have enough grip in places. Made a couple of mistakes but nothing major, just enjoyed it.
Tuesday Apr 14, 2015 #
Running 10:00 [3] 1.3 mi (7:42 / mi)
Running 10:27 [5] 1.95 mi (5:22 / mi)
Hard, a bit breezy, but pleased with the effort.
Running 8:00 [3] 1.0 mi (8:00 / mi) +10m 7:46 / mi
Monday Apr 13, 2015 #
Running 1:00:00 [4] 8.8 mi (6:49 / mi) +20m 6:46 / mi
Lovely
After yesterday, felt quite good and pace was solid.
Sunday Apr 12, 2015 #
Running 29:05 [3] 4.0 mi (7:16 / mi) +60m 6:57 / mi
Saturday Apr 11, 2015 #
Running warm up/down 16:30 [2] 2.0 mi (8:15 / mi)
Running race 17:54 [5] 3.1 mi (5:46 / mi) +20m 5:40 / mi
My 100th parkrun!
Strong headwind first half, nice straight last mile with it behind though.
Fairly unique route, first parkrun I've done with no marshalls or even signs, which I found a bit odd, especially I was in the lead from the start, and by a fair way.
Luckily I had studied the course but this did not stop my missing one turning after the 2nd of 3 bridges and I ended up in a car park which I knew was wrong so had to hurdle a wall and a hedge to get back on course.
The third bridge contained the biggest set of steps I've done yet in a parkrun.
Would have liked to run faster but not too bad in the circumstances.
Running warm up/down 10:00 [2] 1.3 mi (7:42 / mi)
Friday Apr 10, 2015 #
Running 29:00 [3] 4.0 mi (7:15 / mi) +10m 7:12 / mi
Thursday Apr 9, 2015 #
Running 45:05 [3] 6.1 mi (7:23 / mi) +10m 7:21 / mi
Wednesday Apr 8, 2015 #
Running 31:45 [3] 4.0 mi (7:56 / mi) +10m 7:53 / mi
Running 1:13:20 [3] 9.8 mi (7:29 / mi) +50m 7:22 / mi
Tuesday Apr 7, 2015 #
Running 59:50 [3] 7.8 mi (7:40 / mi) +250m 6:59 / mi
Monday Apr 6, 2015 #
Running warm up/down 10:00 [3] 1.3 mi (7:42 / mi)
Running race 16:36 [5] 3.1 mi (5:21 / mi) +15m 5:17 / mi
Faster than Weds but not a better run, felt hard from early on, not helped by 10 people setting off at a ridiculous pace - why do they do this?
Forgot watch, thought about carrying phone for strava purposes but decided against. As an experiment really confirmed to me it makes no difference, if you are trying hard, you are trying hard.
Race wise, was 10s off the win, probably was closest halfway round at about 3/4s back but was at full tilt as this point and had a battle to shake off third (who ended up a further 10s back)
Still enjoyed the race and not in bad shape going into the summer.
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Sunday Apr 5, 2015 #
Running 41:30 [3] 5.6 mi (7:25 / mi) +110m 6:59 / mi
Saturday Apr 4, 2015 #
Running intervals 41:30 [4] 6.2 mi (6:42 / mi) +110m 6:21 / mi
Felt quite good, worked hard, decent session.
Friday Apr 3, 2015 #
Running 1:00:10 [3] 8.2 mi (7:20 / mi) +150m 6:57 / mi
Suprised how fast given how little I was trying, must have been the distraction of somewhere new
Thursday Apr 2, 2015 #
Note
(rest day)
Wednesday Apr 1, 2015 #
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Running race 16:46 [5] 3.1 mi (5:25 / mi) +75m 5:02 / mi
Grim, cold wet conditions but you gotta get on with it
Enjoyed this, hit the front fairly early but didn't push too much, knowing there was a big hill to come halfway round (having seen the bottom of it when doing Watergrove parkrun the other day)
Level crossing barriers were down at Smithy Bridge which wasn't something I had considered, so had to use underpass and steps which slowed me somewhat just at the wrong time, at the bottom of the hill.
Managed to get it up it all right and at the final turn for home down the hill could see that I had a big lead and so pushed hard for home whilst trying to get my leg turnover going all the way down the hill
A nice win, with the added bonus I certainly felt there was more in the tank.
Running warm up/down 13:30 [3] 1.7 mi (7:56 / mi)