Training Log Archive: LeonIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
6 PM
Running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
Capped this at ten minutes due to heat
Running race 9:22 [5] 1.9 mi (4:56 / mi)
Trafford 3000m - 9.22
Stifling heat, dry and croaky from half way
Felt good, certainly a lot better than last time, but only 3s quicker?
Heat may have taken a few seconds off looking at times in A race, but not as windy as last time.
Think what happened is as I was moving through between 1800 & 2600m this lured me into thinking I was doing well, when pace was slowing, just others slowing more. Think I could and should have pushed on to closer to 9.15 which is where the Scottish lad I was following for first 2k finished.
Splits of 3.05/3.07/3.10
Stifling heat, dry and croaky from half way
Felt good, certainly a lot better than last time, but only 3s quicker?
Heat may have taken a few seconds off looking at times in A race, but not as windy as last time.
Think what happened is as I was moving through between 1800 & 2600m this lured me into thinking I was doing well, when pace was slowing, just others slowing more. Think I could and should have pushed on to closer to 9.15 which is where the Scottish lad I was following for first 2k finished.
Splits of 3.05/3.07/3.10
7 PM
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Again, not much point working myself into a big sweat for a second time
Monday Jun 29, 2015 #
6 PM
Running 36:10 [3] 5.2 mi (6:57 / mi) +50m 6:45 / mi
Rothwell CP/Canal/Woodlesford loop with Tom and Dom
Had to run for train and felt awful, but was OK after had got moving in first mile
Delightful weather but had an allergic reaction on legs to some of the undergrowth
+ easy circuits
Had to run for train and felt awful, but was OK after had got moving in first mile
Delightful weather but had an allergic reaction on legs to some of the undergrowth
+ easy circuits
Sunday Jun 28, 2015 #
10 AM
Running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
11 AM
Running race 1:07:30 [5] 10.25 mi (6:35 / mi) +135m 6:20 / mi
Race the Train - 4th, 1.07.30
Bury to Rawtenstall
Train set off at 11, but headed to Heywood (opposite direction) first, so was always going to beat it, just a race for the mid-pack runners really.
Lovely route, mix of trails, fields, roads and (a fair amount of) cobbles.
Some chap shot off, thought he must be good. Overtook him at 6 miles.
Worked way through to be 5th after 3 miles, then took 4th and had visions of catching 3rd (who finished 2nd). But after 4 miles started to feel hard work, on a good day it shouldn't have but it was very humid under tree cover for the most part and my legs weren't fresh.
On the basis it was 12 miles thought I better be careful, and there was a hellish cobbled climb that really disturbed my rhythm, plus several stiles and gates, that meant I had to focus to get back up to speed.
Just as I caught the early leader, the guy I had took for 4th caught me, and he pulled out a big gap on me on a downhill section, and eventually finished 40s clear.
I was just focused on staying in 4th as I knew there was a Clayton man not too far behind (in the end 20s). Having said that the race only ended up being 10.25m and I was pacing on the basis of the advertised 12m so had a bit, but not much in reserve.
Was gasping for liquid at the end.
Enjoyed it though, would do it again, and should probably seek out some more of these trail races to do.
Bury to Rawtenstall
Train set off at 11, but headed to Heywood (opposite direction) first, so was always going to beat it, just a race for the mid-pack runners really.
Lovely route, mix of trails, fields, roads and (a fair amount of) cobbles.
Some chap shot off, thought he must be good. Overtook him at 6 miles.
Worked way through to be 5th after 3 miles, then took 4th and had visions of catching 3rd (who finished 2nd). But after 4 miles started to feel hard work, on a good day it shouldn't have but it was very humid under tree cover for the most part and my legs weren't fresh.
On the basis it was 12 miles thought I better be careful, and there was a hellish cobbled climb that really disturbed my rhythm, plus several stiles and gates, that meant I had to focus to get back up to speed.
Just as I caught the early leader, the guy I had took for 4th caught me, and he pulled out a big gap on me on a downhill section, and eventually finished 40s clear.
I was just focused on staying in 4th as I knew there was a Clayton man not too far behind (in the end 20s). Having said that the race only ended up being 10.25m and I was pacing on the basis of the advertised 12m so had a bit, but not much in reserve.
Was gasping for liquid at the end.
Enjoyed it though, would do it again, and should probably seek out some more of these trail races to do.
12 PM
Running warm up/down 6:30 [2] 0.8 mi (8:08 / mi)
Saturday Jun 27, 2015 #
8 AM
Running warm up/down 16:30 [3] 2.0 mi (8:15 / mi) +100m 7:08 / mi
Horsforth - Abbey Inn - Bramley
9 AM
Running race 17:40 [5] 3.1 mi (5:42 / mi) +80m 5:17 / mi
Bramley parkrun - 2nd, 17.40
Thoroughly uninspiring course, though wasn't expecting much.
4 laps up the path to the rugby pitch, round that and back down.
Let them all go up first climb, was 2nd by end of first lap but never got any closer to the leader, who beat me at Podium last Sat too.
More of a tempo effort in reality but happy enough with that.
Results say 17.20 for some reason.
Thoroughly uninspiring course, though wasn't expecting much.
4 laps up the path to the rugby pitch, round that and back down.
Let them all go up first climb, was 2nd by end of first lap but never got any closer to the leader, who beat me at Podium last Sat too.
More of a tempo effort in reality but happy enough with that.
Results say 17.20 for some reason.
Running 14:30 [3] 2.0 mi (7:15 / mi)
Down to Kirkstall and round the abbey
2 PM
Cycling 1:11:12 [4] 18.1 mi (3:56 / mi) +350m 3:43 / mi
Matt wanted someone to look after his bike whilst he ran Eldwick Gala fell race, and it was a lovely afternoon, so it was time to hop on board my unused steed for the first time this year.
Went straight up Derry Hill which was an interesting start, but didn't really enjoy ploughing over to Dick Hudsons into a headwind, though I was finding my legs didn't feel as bad cycling as I thought they would.
Matt had managed to put his bike in the Bingley tent, so headed back to Baildon Moor to watch the race itself. Looked quite runnable for a fell race. Tried to dispel thoughts of doing this or similar ones.
Great vantage point for the Spitfire fly past.
Matt won easily, would like to think I would have given him a run for his money.
Then did a lap and a half of the moor anti-clockwise putting a bit, but not a full, effort, in. Felt OK really, though struggled up to Hawksworth and cruised home.
Went straight up Derry Hill which was an interesting start, but didn't really enjoy ploughing over to Dick Hudsons into a headwind, though I was finding my legs didn't feel as bad cycling as I thought they would.
Matt had managed to put his bike in the Bingley tent, so headed back to Baildon Moor to watch the race itself. Looked quite runnable for a fell race. Tried to dispel thoughts of doing this or similar ones.
Great vantage point for the Spitfire fly past.
Matt won easily, would like to think I would have given him a run for his money.
Then did a lap and a half of the moor anti-clockwise putting a bit, but not a full, effort, in. Felt OK really, though struggled up to Hawksworth and cruised home.
Friday Jun 26, 2015 #
Note
(rest day)
Was going to cycle but the weather and general tiredness put me off
Thursday Jun 25, 2015 #
7 PM
Running warm up/down 16:10 [3] 2.0 mi (8:05 / mi)
Running race 16:24 [5] 3.1 mi (5:17 / mi)
Sale Sizzer - 22nd, 16.23
Felt like a much better run that Saturday, but only 4s quicker.
Tried to reign myself in first mile but that was still the quickest
5.14, 5.18, 5.21
Really hurting last k so didn't leave thinking I could have gone quicker unlike Saturday.
Was thinking it was humid but to be honest not sure as it hasn't been yet this summer
Very popular race
Will do at least one more of the remaining three
Felt like a much better run that Saturday, but only 4s quicker.
Tried to reign myself in first mile but that was still the quickest
5.14, 5.18, 5.21
Really hurting last k so didn't leave thinking I could have gone quicker unlike Saturday.
Was thinking it was humid but to be honest not sure as it hasn't been yet this summer
Very popular race
Will do at least one more of the remaining three
8 PM
Running warm up/down 8:10 [3] 1.0 mi (8:10 / mi)
Wednesday Jun 24, 2015 #
6 PM
Running 27:20 [3] 3.6 mi (7:36 / mi) +50m 7:17 / mi
New Pudsey to Peel Park. Lap of the park as blindly went to where events usually are, and it was naturally on the opposite side.
7 PM
Orienteering 16:55 [4] 2.5 mi (6:46 / mi) +30m 6:31 / mi
Peel Park O
Didn't want to run too fast, but it was hard not to as all quite straighforward and straight lines possible in most cases.
Wavered to #6 through thick grass so took to path and almost overshot.
Then into #16 in rough woods...very rough woods, high nettles everywhere. No trod yet, should have come out the way I came but ploughed through, horrible stuff, thought if I managed to reach fence to west there would be a gap to exit south, which there was but then had to fight up steep bank covered in soft compost or taller than me flappy plant weed things, plus nettles. Urgh. Never got going again after that. Oh well. Nice new map of the park presumably for 2017 sprint, though I am not convinced about the mapping of every bench/goalpost...
Didn't want to run too fast, but it was hard not to as all quite straighforward and straight lines possible in most cases.
Wavered to #6 through thick grass so took to path and almost overshot.
Then into #16 in rough woods...very rough woods, high nettles everywhere. No trod yet, should have come out the way I came but ploughed through, horrible stuff, thought if I managed to reach fence to west there would be a gap to exit south, which there was but then had to fight up steep bank covered in soft compost or taller than me flappy plant weed things, plus nettles. Urgh. Never got going again after that. Oh well. Nice new map of the park presumably for 2017 sprint, though I am not convinced about the mapping of every bench/goalpost...
Tuesday Jun 23, 2015 #
6 PM
Running 56:30 [4] 7.6 mi (7:26 / mi) +20m 7:22 / mi
Long warm up, pacing Charlotte to 10 x 1 min off 2 mins where I ran round as she ran back.
Then I thought I was down for 10 min on/off but checked and it was 10 x 200m off 100m which I was thinking was easier but it most certainly was not. Very tough. Maybe as without a defined line to finish on I was still running half the recovery but seemed very short, had to have 200m after 5 efforts as wasn't going to get it done otherwise. Nice evening for it.
Then I thought I was down for 10 min on/off but checked and it was 10 x 200m off 100m which I was thinking was easier but it most certainly was not. Very tough. Maybe as without a defined line to finish on I was still running half the recovery but seemed very short, had to have 200m after 5 efforts as wasn't going to get it done otherwise. Nice evening for it.
Monday Jun 22, 2015 #
6 PM
Running 45:40 [3] 6.6 mi (6:55 / mi) +50m 6:46 / mi
Water Haigh with Simon and Susan. One of those runs where the sweet spot was somewhere between slow and steady, was glad the others were in a similar boat.
Sunday Jun 21, 2015 #
Event: Penrith Urban - Galloppen
10 AM
Running warm up/down 15:50 [3] 2.0 mi (7:55 / mi) +10m 7:48 / mi
11 AM
Urban Orienteering 41:30 [5] 6.0 mi (6:55 / mi) +50m 6:45 / mi
Penrith Urban (brown) - 1st, 41.30
Was strange, though in a nice way, to turn up to an urban that was colour-coded and people didn't feel pressured to do the 'right' course, as it wasn't in a league. But by the same token, a shame only 9 did brown.
Decent course, kept me thinking all the way round.
However I had 3 or 4 bits of standing still, and wasn't quite on top of planning ahead.
My legs also felt jaded, for obvious reasons, and both physically and mentally, this was probably an 85-90% effort, but far preferable and enjoyable than just going out for a run.
Sadly, the courses were marred by the map, which was a bit odd.
I would think walls are either
a) crossable, and grey - see http://www.bl.routegadget.co.uk/rg2/index.php and the the W of #27
or
b) uncrossable - see to the NW of the start.
However, their mapping elsewhere was a bit of a lottery, namely:
#6 - #7 - decided the direct route out of the park to E and onto road curving SE was blocked at the join between park and road, as there is no gap. Looking at splits though, everyone else went through, and Charlotte tells me it was a clear continuation of the path. So lost around 1 min.
#15 - #16 Disregardind dodgy route choice to come in and out of #16 from south, running NW, expected to see grassy area and to turn up path to #16. However first grassy area I came across was the linear strip parallel to road. Was very confused for 15-20s, until I looked back and clocked the grass area was bounded by a high wall with a gap where the path is shown.
Next there was #1- #2 where I planned to leave to the south over what looks to be a crossable fence (despite circle coverage) and then through school direct to two. However between the control and the clearly uncrossable 8 foot wooden fence was a 8 foot thick hedge/shrub, so swift reassessment to go around the road.
And finally the overly liberal use of purple hatching, which really should have been mentioned in the final details, as seemed mainly to cover busy bits of road (strange assessment as I felt dodgier bits elsewhere). Map looked horrible really.
Control #9 on blue (which has appears on RG on brown!!??) appears to be in the OOB. Confused Charlotte immensely. I assume it isn't meant to cover the pavement, as I assumed for the narrow bit to the NE of there.
Don't like to moan, but had this been a UK league or lots of runners, would have been a bit more important, these things.
Now for self moans -
Overshot gap to #8, should have continued round but turned round
Didn't read contours well around #14 - think west #13-#14 and N #14-15 AND S #15-#16 were all the wrong choice!
Slow around #18 as control masked by car.
#24 came sooner than expected.
Slow to #28, had no idea what I was looking for on the ground!
Interesting route choice to finish, I liked it. Only spotted gap in wall to school when saw others taking it.
Was strange, though in a nice way, to turn up to an urban that was colour-coded and people didn't feel pressured to do the 'right' course, as it wasn't in a league. But by the same token, a shame only 9 did brown.
Decent course, kept me thinking all the way round.
However I had 3 or 4 bits of standing still, and wasn't quite on top of planning ahead.
My legs also felt jaded, for obvious reasons, and both physically and mentally, this was probably an 85-90% effort, but far preferable and enjoyable than just going out for a run.
Sadly, the courses were marred by the map, which was a bit odd.
I would think walls are either
a) crossable, and grey - see http://www.bl.routegadget.co.uk/rg2/index.php and the the W of #27
or
b) uncrossable - see to the NW of the start.
However, their mapping elsewhere was a bit of a lottery, namely:
#6 - #7 - decided the direct route out of the park to E and onto road curving SE was blocked at the join between park and road, as there is no gap. Looking at splits though, everyone else went through, and Charlotte tells me it was a clear continuation of the path. So lost around 1 min.
#15 - #16 Disregardind dodgy route choice to come in and out of #16 from south, running NW, expected to see grassy area and to turn up path to #16. However first grassy area I came across was the linear strip parallel to road. Was very confused for 15-20s, until I looked back and clocked the grass area was bounded by a high wall with a gap where the path is shown.
Next there was #1- #2 where I planned to leave to the south over what looks to be a crossable fence (despite circle coverage) and then through school direct to two. However between the control and the clearly uncrossable 8 foot wooden fence was a 8 foot thick hedge/shrub, so swift reassessment to go around the road.
And finally the overly liberal use of purple hatching, which really should have been mentioned in the final details, as seemed mainly to cover busy bits of road (strange assessment as I felt dodgier bits elsewhere). Map looked horrible really.
Control #9 on blue (which has appears on RG on brown!!??) appears to be in the OOB. Confused Charlotte immensely. I assume it isn't meant to cover the pavement, as I assumed for the narrow bit to the NE of there.
Don't like to moan, but had this been a UK league or lots of runners, would have been a bit more important, these things.
Now for self moans -
Overshot gap to #8, should have continued round but turned round
Didn't read contours well around #14 - think west #13-#14 and N #14-15 AND S #15-#16 were all the wrong choice!
Slow around #18 as control masked by car.
#24 came sooner than expected.
Slow to #28, had no idea what I was looking for on the ground!
Interesting route choice to finish, I liked it. Only spotted gap in wall to school when saw others taking it.
12 PM
Running warm up/down 1:00 [2] 1.2 mi (50 / mi)
Saturday Jun 20, 2015 #
9 AM
Running 29:08 [1] 3.1 mi (9:24 / mi) +15m 9:16 / mi
Pacing Charlotte to a parkrun PB at Harrogate
5 PM
Running warm up/down 16:10 [3] 2.0 mi (8:05 / mi)
6 PM
Running race 16:28 [5] 3.1 mi (5:19 / mi)
Podium 5k, 16.28
Very disappointing. Was confident of a sub 16 clocking beforehand (not usually confident!)
In hindsight, it was just as windy as the last one, just 180 degrees around.
Felt fine until 2.5k but must have started slowing, and once I passed the bell at 12.50 lost my head knowing it wasn't on and eased off a bit.
About 5 lads came past as we entered the last lap, would have been better in their group rather than a lone effort.
Don't think sub 16 was ever on as none of the guys I could have realistically run with managed it, only the front group and maybe 1 or 2 after that.
However in my head I wasn't checking watch and felt on course until I saw the clock at the bell (even though I wasn't)
Onto the next one...
Very disappointing. Was confident of a sub 16 clocking beforehand (not usually confident!)
In hindsight, it was just as windy as the last one, just 180 degrees around.
Felt fine until 2.5k but must have started slowing, and once I passed the bell at 12.50 lost my head knowing it wasn't on and eased off a bit.
About 5 lads came past as we entered the last lap, would have been better in their group rather than a lone effort.
Don't think sub 16 was ever on as none of the guys I could have realistically run with managed it, only the front group and maybe 1 or 2 after that.
However in my head I wasn't checking watch and felt on course until I saw the clock at the bell (even though I wasn't)
Onto the next one...
Running warm up/down 24:20 [3] 3.0 mi (8:07 / mi) +60m 7:38 / mi
Friday Jun 19, 2015 #
Note
(rest day)
Thursday Jun 18, 2015 #
6 PM
Running 44:58 [3] 5.7 mi (7:53 / mi)
Met Mick for a run/explore round Bishop Wood
Some good paths, and nice and flat. No one about either.
Worth returning to.
Felt a bit flat to begin with but perked up in the second half.
Chilly for mid-June, so long as the good weather is saved for S6D that's fine.
Some good paths, and nice and flat. No one about either.
Worth returning to.
Felt a bit flat to begin with but perked up in the second half.
Chilly for mid-June, so long as the good weather is saved for S6D that's fine.
Wednesday Jun 17, 2015 #
12 PM
Running 33:00 [3] 4.2 mi (7:51 / mi)
Ran down river and did a loop of Clifton Backies, which was overdue a visit. One day I'll do the promised longer loop round there.
Nice and easy, got quite wet.
Nice and easy, got quite wet.
6 PM
Running warm up/down 25:40 [2] 3.0 mi (8:33 / mi)
7 PM
Orienteering 22:30 [4] 2.6 mi (8:39 / mi) +90m 7:49 / mi
Northcliffe Park O
Legs were not working, navigation fine really, direct route 2-3 not the best idea! Path v.indistinct into 8, and more evergreens than mapped near 10.
Legs were not working, navigation fine really, direct route 2-3 not the best idea! Path v.indistinct into 8, and more evergreens than mapped near 10.
Tuesday Jun 16, 2015 #
12 PM
Running intervals 52:30 [4] 7.5 mi (7:00 / mi) +35m 6:54 / mi
Couldn't make track session tonight, so did it round the Knavesmire on a warm still lunchtime
6 x (500m (200m) 300m (400m))
1.42, 57 (er...), 1.32, 53, 1.32, 53, 1.31, 52, 1.33, 52, 1.32, 51
Ideally at 3k/1500m pace so with exception of first set bang on for the 300s, 1.30s would have been nice on the 500s but I was at my limit really. For a solo session I worked very hard, so pleased with that.
6 x (500m (200m) 300m (400m))
1.42, 57 (er...), 1.32, 53, 1.32, 53, 1.31, 52, 1.33, 52, 1.32, 51
Ideally at 3k/1500m pace so with exception of first set bang on for the 300s, 1.30s would have been nice on the 500s but I was at my limit really. For a solo session I worked very hard, so pleased with that.
Monday Jun 15, 2015 #
Running 50:30 [2] 6.6 mi (7:39 / mi) +100m 7:18 / mi
Role reversal from last week - Cad finished at 35 mins and I did an extra 15 round Rothwell CP.
All easy running, didn't feel up to much more anyway
+ circuits.
All easy running, didn't feel up to much more anyway
+ circuits.
Sunday Jun 14, 2015 #
10 AM
Running 21:20 [3] 2.6 mi (8:12 / mi) +80m 7:29 / mi
11 AM
Urban Orienteering race 47:55 [5] 7.0 mi (6:51 / mi) +110m 6:32 / mi
Chesterfield Holmebrook Valley - 1st, 47.55
Great courses, struggled to plan ahead or decide best route for quite a while. Made the best of a what could have been a dull area.
Went south and west to #1 but in hindsight south and then east looks quicker
Thankfully clocked circle wasn't fully cut at #5 and came in from south and east.
#6-#7 went north
Probably didn't get #9-#10 correct, curved round on road and then to the east and road to footbridge then up mountain bike trail
Slow #10-#11 as for some reason exited to north and had to turn around
Spotted gap to access path next to school fence for route to #12
Coped with school sprint section well, but was left standing there when turned map over and confronted with #16-#17, 7:55! Went north and round left of school, through #26 and along path running E-W, but was quite muddy and struggled for grip, had to slow. Then into #17 from the north. Given grip issues, may well have been quicker leaving school east and nailing it down main estate road.
Into #18 from east. Back up mountain bike track to #24
Got #25 - #26 wrong, should have either gone north or south out of houses but went west which was more convoluted.
Soaked in the last 5 minutes!
Great courses, struggled to plan ahead or decide best route for quite a while. Made the best of a what could have been a dull area.
Went south and west to #1 but in hindsight south and then east looks quicker
Thankfully clocked circle wasn't fully cut at #5 and came in from south and east.
#6-#7 went north
Probably didn't get #9-#10 correct, curved round on road and then to the east and road to footbridge then up mountain bike trail
Slow #10-#11 as for some reason exited to north and had to turn around
Spotted gap to access path next to school fence for route to #12
Coped with school sprint section well, but was left standing there when turned map over and confronted with #16-#17, 7:55! Went north and round left of school, through #26 and along path running E-W, but was quite muddy and struggled for grip, had to slow. Then into #17 from the north. Given grip issues, may well have been quicker leaving school east and nailing it down main estate road.
Into #18 from east. Back up mountain bike track to #24
Got #25 - #26 wrong, should have either gone north or south out of houses but went west which was more convoluted.
Soaked in the last 5 minutes!
Saturday Jun 13, 2015 #
8 AM
Running warm up/down 15:00 [2] 1.8 mi (8:20 / mi) +40m 7:48 / mi
9 AM
Running race 16:58 [5] 3.1 mi (5:28 / mi) +100m 4:58 / mi
Horton parkrun - 1st, 16.58
Great run, hill 3 lapper basically up one side of the park and down the other.
Sat in behind leader until halfway up 2nd hill then pushed on, though mile splits were consistent 5.35s which not bad on such a course. More evidence competition makes me go faster, obvious though it seems.
Will be interesting to see how long that time stands for...
Great run, hill 3 lapper basically up one side of the park and down the other.
Sat in behind leader until halfway up 2nd hill then pushed on, though mile splits were consistent 5.35s which not bad on such a course. More evidence competition makes me go faster, obvious though it seems.
Will be interesting to see how long that time stands for...
Running warm up/down 10:00 [1] 1.1 mi (9:06 / mi) +35m 8:16 / mi
Friday Jun 12, 2015 #
6 PM
Running 47:05 [3] 6.7 mi (7:02 / mi) +100m 6:43 / mi
Carlrayne - railway - Otley GC - Wharfeside path - Burley - Bleach farm - Menston
Lovely route, should do it more often
Felt very good, which helped
Lovely route, should do it more often
Felt very good, which helped
Thursday Jun 11, 2015 #
Note
(rest day)
Wednesday Jun 10, 2015 #
12 PM
Running 32:40 [3] 4.2 mi (7:47 / mi)
A right shuffle early on, but suprisingly OK after that. River south loop.
6 PM
Running warm up/down 16:50 [3] 2.2 mi (7:39 / mi) +10m 7:33 / mi
Orienteering race 16:00 [5] 2.4 mi (6:40 / mi) +15m 6:32 / mi
Fearnville WEI - 16.00
All very straightforward except lost about 45s to the most tricky control at stream junction but I really should have read the map better. Bimbled across said stream as well. Otherwise fast and furious.
All very straightforward except lost about 45s to the most tricky control at stream junction but I really should have read the map better. Bimbled across said stream as well. Otherwise fast and furious.
7 PM
Running 21:00 [1] 2.0 mi (10:30 / mi) +15m 10:16 / mi
Shadowing Charlotte
Tuesday Jun 9, 2015 #
6 PM
Running warm up/down 20:30 [2] 2.6 mi (7:53 / mi)
High level bridge loops
7 PM
Running race 30:08 [5] 5.7 mi (5:17 / mi) +30m 5:12 / mi
Blaydon Race - 28th, 30:08
Great to be back doing this after a year off, always enjoyable
A one place improvement and a 17s improvement on 2013, though course has changed slightly but think it made little to no difference.
So pleased, but think I could have dipped under 30 had I felt better in the first mile (felt terrible, mainly due to 15 mins in start pen as start delayed but they wouldn't let us over the timing mats), and slightly more kahunas in the final 500m when my heart sunk on turning the final corner and seeing how far away it was.
But in the middle section, paced it well and kept my head when others were losing it. Next year sub 30...
Great to be back doing this after a year off, always enjoyable
A one place improvement and a 17s improvement on 2013, though course has changed slightly but think it made little to no difference.
So pleased, but think I could have dipped under 30 had I felt better in the first mile (felt terrible, mainly due to 15 mins in start pen as start delayed but they wouldn't let us over the timing mats), and slightly more kahunas in the final 500m when my heart sunk on turning the final corner and seeing how far away it was.
But in the middle section, paced it well and kept my head when others were losing it. Next year sub 30...
8 PM
Running warm up/down 16:45 [3] 2.2 mi (7:37 / mi)
Monday Jun 8, 2015 #
6 PM
Running 34:30 [3] 4.5 mi (7:40 / mi) +60m 7:22 / mi
Nice and easy with the Cad
Sunday Jun 7, 2015 #
12 PM
Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
Urban Orienteering race 31:20 [5] 4.7 mi (6:40 / mi) +50m 6:27 / mi
Colton Urban - 2nd, 31.20
As the only person to plan here before had a slight advantage so decided not to look at map first to keep things fresh. Think the area works a lot better in this format than the score I planned.
Speed was good, though I was worried had overcooked it after 10mins or so, shouldn't really have worried.
Didn't spot left route choice to #2, didn't read CD to #6 and didn't spot route choice to #7 off road, so lost about 40s in total there
Main, at least a minute mistake was the long leg #11-#12
Went back past cricket pitch, missed gate and headed for car park, had to trn around, then should have kept south and straight on path but headed up past 1 but for some reason turned right on hitting main road, think I imagined path through strip of trees was this way, kept running blindly expecting to see it, never appeared, no way through anyway up here, so had to run all the way round to the top and back into open area from NE.
Bloody stupid, prob 300-400m added on and at least a minute binned.
My route into #26 from the south which I thought was quite clever also wasn't.
2:20 down on Jamie but could have been less than a minute which would have been OK
As the only person to plan here before had a slight advantage so decided not to look at map first to keep things fresh. Think the area works a lot better in this format than the score I planned.
Speed was good, though I was worried had overcooked it after 10mins or so, shouldn't really have worried.
Didn't spot left route choice to #2, didn't read CD to #6 and didn't spot route choice to #7 off road, so lost about 40s in total there
Main, at least a minute mistake was the long leg #11-#12
Went back past cricket pitch, missed gate and headed for car park, had to trn around, then should have kept south and straight on path but headed up past 1 but for some reason turned right on hitting main road, think I imagined path through strip of trees was this way, kept running blindly expecting to see it, never appeared, no way through anyway up here, so had to run all the way round to the top and back into open area from NE.
Bloody stupid, prob 300-400m added on and at least a minute binned.
My route into #26 from the south which I thought was quite clever also wasn't.
2:20 down on Jamie but could have been less than a minute which would have been OK
1 PM
Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
Saturday Jun 6, 2015 #
Event: Aire Fat Rascal Weekend
8 AM
Running 18:00 [3] 2.4 mi (7:30 / mi)
Quite a long way to the start, luckily they didn't start anywhere near time
9 AM
Running race 16:46 [5] 3.1 mi (5:25 / mi)
Cardiff parkrun, 2nd, 16.36
Manics induced hangover (archives of pain?)
Knew this was a quick one, and knew looking at last few weeks likely to be a few decent lads there, so sort of in my head was up against it from the start
Gave it everything though, and with good prep would have been sub 1630 I think.
Was in 2nd for the first half, clinging onto the leader but he had about 25-30m at half way but then tired. Knowing I was hurting a lot myself already was reluctant to take over but his pace dropped too much. In fact, in hindsight I took my foot off the pedal too much myself. Pushed on from 3k but was caught at 4k, 500m of level running before the guy got a gap, not sure where he came from but paced it well.
650 runners, organised chaos at the end, not sure how sustainable the current course is with those numbers, mostly on a cycle path, but good luck to them, the orgainsers did a great job with such numbers.
Pleased enough, has been a good weeks training overall.
Manics induced hangover (archives of pain?)
Knew this was a quick one, and knew looking at last few weeks likely to be a few decent lads there, so sort of in my head was up against it from the start
Gave it everything though, and with good prep would have been sub 1630 I think.
Was in 2nd for the first half, clinging onto the leader but he had about 25-30m at half way but then tired. Knowing I was hurting a lot myself already was reluctant to take over but his pace dropped too much. In fact, in hindsight I took my foot off the pedal too much myself. Pushed on from 3k but was caught at 4k, 500m of level running before the guy got a gap, not sure where he came from but paced it well.
650 runners, organised chaos at the end, not sure how sustainable the current course is with those numbers, mostly on a cycle path, but good luck to them, the orgainsers did a great job with such numbers.
Pleased enough, has been a good weeks training overall.
Running warm up/down 24:30 [3] 3.0 mi (8:10 / mi)
Friday Jun 5, 2015 #
Note
(rest day)
Thursday Jun 4, 2015 #
6 PM
Running intervals 52:30 [3] 8.2 mi (6:24 / mi) +100m 6:10 / mi
Track (again!): 2 x (8 x 200 (30s)) 400m jog between jog
Something different, can't remember the last time on the track twice in a week, never mind twice in three days.
Legs didn't really know what was going on, but I was quite pleased to be between 31.5 and 33.5 for them all.
Main problem was getting enough air into the lungs legs were doing OK, though the second 100m became a test in the second half of each set.
Hopefully a useful session and one to repeat.
Something different, can't remember the last time on the track twice in a week, never mind twice in three days.
Legs didn't really know what was going on, but I was quite pleased to be between 31.5 and 33.5 for them all.
Main problem was getting enough air into the lungs legs were doing OK, though the second 100m became a test in the second half of each set.
Hopefully a useful session and one to repeat.
Wednesday Jun 3, 2015 #
12 PM
Running 32:00 [3] 4.3 mi (7:27 / mi)
Down the river. Fine.
6 PM
Running 12:00 [3] 1.4 mi (8:34 / mi) +40m 7:52 / mi
Station to park
Orienteering 21:30 [4] 2.5 mi (8:36 / mi) +80m 7:49 / mi
Horsforth Hall O - 3rd (?), 21:30
Legs a bit tired so didn't run too hard, though once got going back down the hill was moving fast.
Only a minor wobble to #9, think the route choices to #7 and #8 were both pretty equal.
Walked through most of the grotty stuff in the woods.
All good fun.
Legs a bit tired so didn't run too hard, though once got going back down the hill was moving fast.
Only a minor wobble to #9, think the route choices to #7 and #8 were both pretty equal.
Walked through most of the grotty stuff in the woods.
All good fun.
7 PM
Running 6:50 [3] 0.9 mi (7:36 / mi)
Park to bus stop
Tuesday Jun 2, 2015 #
7 PM
Running intervals 1:17:20 [4] 10.4 mi (7:26 / mi) +100m 7:13 / mi
Track: 7 x 2:15 (2:15)
Tough, in squally weather alternating between heavy rain and sunshine with added wind throughout.
Was covering between 740 and 760m, tried to keep moving on the recovery but this stopped after 4.
Pace through 400: 74, 74, 73, 72, 72, 71, 71.
Was on my own throughout
Really had to work on form in the last 200 from the 4th one on
Tough, in squally weather alternating between heavy rain and sunshine with added wind throughout.
Was covering between 740 and 760m, tried to keep moving on the recovery but this stopped after 4.
Pace through 400: 74, 74, 73, 72, 72, 71, 71.
Was on my own throughout
Really had to work on form in the last 200 from the 4th one on
Monday Jun 1, 2015 #
6 PM
Running 43:10 [4] 6.7 mi (6:27 / mi) +40m 6:20 / mi
Water Haigh reserve run, Tom and Lewis turned round after 3 at which point Dom put the hammer down, kept up for a bit but then dropped back to Susan though pace kept relatively high for 2nd half overall