Training Log Archive: LeonIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
Running warm up/down 8 [3] 1.0 mi (8 / mi)
Running 16:50 [5] 3.0 mi (5:37 / mi) +30m 5:27 / mi
Course a bit short I think
Flatter than expected
Solo effort from 1 mile
OK, but tired sooner than I'd like
Running warm up/down 17:00 [2] 2.0 mi (8:30 / mi) +10m 8:22 / mi
Friday Apr 29, 2016 #
Note
(rest day)
Thursday Apr 28, 2016 #
Running 9:00 [1] 0.8 mi (11:15 / mi) +10m 10:50 / mi
Running race 55:15 [5] 7.2 mi (7:40 / mi) +300m 6:48 / mi
I was planning on following the Badgerstone route, but everyone turned up before White Wells, so I bowed to the majority, which looking at GPS trace seems right.
Onto the flagstones and settled into 5th, but once on the sloppy mud fell back to 6th. Never really got the bit between my teeth but running fairly hard. Luckily the sun was out.
On the way back was reeling in the two ahead and even more so on the flagstones but I was focused so much on pace/effort failed to clock we shouldn't have been on the flagstones any more.
Realised this directly south of the finish and without a compass managed to run in a very straight line to the finish, but the rough nature of this meant I lost a lot of time, maybe 4 mins.
Only 2nd and 3rd went the right way back I think, was more a lack of concentration from myself rather than a nav error, but lesson learnt.
Wednesday Apr 27, 2016 #
Running 30:00 [3] 4.1 mi (7:19 / mi) +10m 7:16 / mi
Running 24:00 [3] 2.7 mi (8:53 / mi) +175m 7:24 / mi
Then in the hail, ouch.
Then in the snow again
Orienteering 23:15 [3] 2.4 mi (9:41 / mi) +80m 8:47 / mi
An underrated/used area in my view, perhaps not enough features for the purist but I like the variety
Went on the top path 8-9 which was an error and repeated that error 9/10. Things then went badly wrong 10-11 as I ditched the habit of a lifetime and contoured round instead of paths, which was really grotty and could only go at walking pace.
Brad came past on the path and despite putting the boot in from there on in, he beat me by 5s.
Running 12:00 [3] 1.7 mi (7:04 / mi)
Tuesday Apr 26, 2016 #
Running intervals 57:30 [3] 8.0 mi (7:11 / mi) +50m 7:03 / mi
Would have liked to have averaged 90/91s but found it really tough, poor conditions, was fine for 300m but the last 200m of each rep really hanging on. Small recoveries added to the pain.
Monday Apr 25, 2016 #
Running 48:10 [3] 7.0 mi (6:53 / mi) +70m 6:40 / mi
Sunday Apr 24, 2016 #
Running 1:30:30 [2] 11.3 mi (8:01 / mi) +20m 7:58 / mi
Of my many friends running, perhaps a larger than average number of sub par runs this year, but thats the nature of the beast really, plus quite windy it seemed.
Very hard to tell what pace people were running just by sight, until the monstorous pack that was the 3 hour train came past, I thought the people I was watching were outside that paticular bench mark.
Saturday Apr 23, 2016 #
Running warm up/down 34:30 [3] 4.9 mi (7:02 / mi) +50m 6:49 / mi
Worked up a decent pace with a bag, but annoyingly only managed half a mile on the disused railway before that was shut off as a bridge had collapsed.
Running race 17:27 [5] 3.1 mi (5:38 / mi) +15m 5:33 / mi
An odd one.
Organised warm up was a bit cringe, and off we went, the local youth club shot to the front and generally got in the way, but fair play to them for having a crack for the first 1k. Meanwhile two guys had got out of sight, my first mile was 5.30 so I couldn't have gone with them anyway. By this time we were on the riverside path which was nice but very loose underfoot. After we hadn't turned any sort of corner after a mile I realised this wasn't the advertised course and we must be doing some kind of out and back. True enough, the front two came past the other way and we turned round a cone. Maintaining the pace fairly well I reeled in 2nd by 4k and went straight past, but first was well, well gone. Worried the guy behind might conjure up something, I flogged myself home. Course actually measured slightly long.
A good one to tick off, anyway.
Running warm up/down 9:50 [3] 1.2 mi (8:12 / mi)
Friday Apr 22, 2016 #
Note
(rest day)
Thursday Apr 21, 2016 #
Running 32:00 [4] 5.0 mi (6:24 / mi)
Felt like threshold
Pace never broke 6 though
Breathing all over the place
Not great
Wednesday Apr 20, 2016 #
Running 14:00 [3] 1.8 mi (7:47 / mi) +20m 7:31 / mi
Orienteering race 15:53 [5] 2.2 mi (7:13 / mi) +50m 6:45 / mi
Ran hard and navigation was fine
Didn't run fast enough to beat Jack, I doubt he bimbled about over stiles and gates though
Running 31:00 [3] 4.0 mi (7:45 / mi) +100m 7:12 / mi
Tuesday Apr 19, 2016 #
Running 28:50 [3] 4.0 mi (7:13 / mi)
Running 1:09:05 [3] 10.5 mi (6:35 / mi) +60m 6:28 / mi
6.25, 3.06, 3.04, 72,71,70,69,66
Not bad
Bimbled a bit on the 2k as felt tired warming up but got into that on the last 2 laps, k's were solid, led out the 2nd in the spirit of fairness and paid for that on the first 400, but again felt better as it went on and became a last lap Larry though didn't overtake Mike B to really ice that paticular cake.
Monday Apr 18, 2016 #
Running 49:00 [3] 7.0 mi (7:00 / mi) +90m 6:44 / mi
Sunday Apr 17, 2016 #
Running 1:02:30 [3] 8.7 mi (7:11 / mi) +50m 7:03 / mi
Didn't feel great, groin tight, but was moving alright by the end.
Saturday Apr 16, 2016 #
Running 23:28 [2] 3.1 mi (7:34 / mi)
Shakeout. Pleasant enough, but I get bored running at this pace on my own.
Running warm up/down 10:12 [2] 1.2 mi (8:30 / mi)
Running race 30:21 [5] 5.1 mi (5:57 / mi) +85m 5:39 / mi
Not good. In light of previous long leg blow ups, and with an additonal hill at the start, told myself to go off easy, which was fine, though 3 people came flying past me straight away. The problem was when I hit the top of second hill and should have started moving, couldn't get going at all. Was acutely aware I wasn't moving well and after a bit lost any motivation to try and force myself to move. Ambled along to the gate, guess wind in the face didn't help.
Finally managed to have a word with myself at the turnaround point and started to move, probably a good run from here in but might be kidding myself with wind behind and downhill. Kept pace with the guy who caught me for the last 2 miles which shows I wasn't running fast enough to begin with. On the other hand I've slowed massively from the gate in the past so it's a tough one to get right, and you've got to be in good shape to do so.
Running warm up/down 24:00 [2] 2.6 mi (9:14 / mi)
Friday Apr 15, 2016 #
Note
(rest day)
Thursday Apr 14, 2016 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Hamstring tightened a little
Wednesday Apr 13, 2016 #
Running 50:30 [2] 6.0 mi (8:25 / mi) +150m 7:49 / mi
Tricky, as looking at the courses from last time they are along the lines of what I was thinking, so having to come up with some different ideas.
Tuesday Apr 12, 2016 #
Running 1:05:00 [3] 10.0 mi (6:30 / mi) +60m 6:23 / mi
72,72,71,71,70,71,70,70,70,70
Nice.
Working fairly hard, but more in the tank, short recoveries were in the back of my mind.
Leg 3 beckons Saturday...
Monday Apr 11, 2016 #
Running 38:00 [3] 5.1 mi (7:27 / mi) +40m 7:16 / mi
Sunday Apr 10, 2016 #
Running 1:24:12 [3] 10.2 mi (8:15 / mi) +260m 7:39 / mi
Stunning views though. Felt good coming back on the road.
Saturday Apr 9, 2016 #
Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
Running race 17:39 [5] 3.1 mi (5:42 / mi) +100m 5:10 / mi
Well this was tough. 2.5k with 100m climb up, and back the same way. Two steep sections. Last 1.5k trail after a tarmac path. Would have liked to take in the views but was working too hard.
Didn't feel great leg wise, which was a shame, 1st was well gone, 16.5x, but 2nd and 3rd were in sight throughout.
Popular venue for such a tough course, def. in the top 5 toughest I've done but I guess the ultimate barometer is the finish time so the return leg rescues this one from being right up there.
10.05 up / 7.34 down, 4.49 last mile
Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
Friday Apr 8, 2016 #
Running 30:00 [3] 4.1 mi (7:19 / mi)
Thursday Apr 7, 2016 #
Running 28:30 [3] 4.0 mi (7:08 / mi) +10m 7:04 / mi
Running 1:05:30 [3] 8.4 mi (7:48 / mi) +120m 7:28 / mi
Felt terrible to begin with but had perked up by the time it got dark.
Wednesday Apr 6, 2016 #
Running 30:15 [3] 4.0 mi (7:34 / mi) +20m 7:27 / mi
Cold and windy on the way out, tailwind back
Moving better pace wise than it felt, which was very slow.
Running 56:00 [3] 7.7 mi (7:16 / mi) +100m 6:59 / mi
Got soaked back past uni, very unpleasant.
Tuesday Apr 5, 2016 #
Running 29:20 [3] 4.0 mi (7:20 / mi)
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi) +40m 7:32 / mi
Running race 17:28 [5] 2.7 mi (6:28 / mi) +70m 5:59 / mi
Amazingly my records indicate the last time I did one of these was 2008!
Wasn't too up for it, wanted to enjoy it more than anything.
It was very cold on the moor.
Basically was steady for the first half and ran hard the second half, pulling through the field. Dragged Nathan along with me for the most part.
Potentially could have gone off harder but difficult as I am not a fast starter and the thousands of kids in front of me were! I ran 16.30 in 2007 but presumably in better conditions and more used to the event. That only got me 13th though.
Running 26:30 [2] 2.6 mi (10:12 / mi) +50m 9:37 / mi
Monday Apr 4, 2016 #
Running 28:50 [3] 4.0 mi (7:13 / mi)
Looking like a 5 lunch run week
Running 43:30 [3] 6.1 mi (7:08 / mi) +140m 6:39 / mi
Long slog up to 5 lane ends but rewarded with more downhill then I expected.
Sunday Apr 3, 2016 #
Note
(rest day)
Saturday Apr 2, 2016 #
Running 33:01 [1] 3.1 mi (10:39 / mi) +20m 10:26 / mi
With Charlotte
Damp
Running warm up/down 16:00 [3] 2.1 mi (7:37 / mi) +20m 7:24 / mi
Running race 21:45 [5] 3.95 mi (5:30 / mi) +45m 5:19 / mi
Not a bad run, but not a good one either. Solid.
Would have liked to have felt better for a bit longer, was hanging on for far too long, but I did hang in there well when could have lost my head. It was a shame that after a monumental effort up the last hill my legs couldn't get going again on the top for the last 500m.
Team qualified in 20th, so I look forward to the #gatesofdeath
Running warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
Friday Apr 1, 2016 #
Running 30:30 [3] 4.3 mi (7:06 / mi)
Wanted to venture out to sea on the North Pier but the wind was ridiculous and had visions of being literally out to sea.
Legs felt great today, in contrast to yday.