Training Log Archive: LeonIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Running 45:30 [3] 7.1 mi (6:25 / mi) +10m 6:23 / mi
10 (2) 7.5 (1.5) 5 (1) 2.5
Seemed to go quite well. Felt strong.
Thursday Sep 29, 2016 #
Running 37:30 [3] 5.5 mi (6:49 / mi)
Wednesday Sep 28, 2016 #
Running 30:30 [3] 3.9 mi (7:49 / mi)
Running 52:30 [3] 6.0 mi (8:45 / mi) +200m 7:56 / mi
Tuesday Sep 27, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 1:32:00 [3] 12.4 mi (7:25 / mi) +90m 7:15 / mi
4 x 30, 4 x 60, 3 x 90, 2 x 2, 3 x 90, 4 x 60, 4 x 30
Just done before it got dark
Monday Sep 26, 2016 #
Running 47:01 [3] 6.1 mi (7:42 / mi) +40m 7:33 / mi
Sunday Sep 25, 2016 #
Running warm up/down 17:00 [2] 2.0 mi (8:30 / mi)
Running race 18:03 [5] 3.4 mi (5:19 / mi) +20m 5:13 / mi
Felt good, ran well. A handful of seconds quicker would have made this an excellent run. One of those where knowing you are going well helps you sustain it. Dave Norman set off 10s behind me and I aimed to keep him behind for the first lap, but actually managed it until the last 300m, though this meant I had to listen to his noises behind me for most of the way...!
Running warm up/down 16:00 [2] 1.9 mi (8:25 / mi)
Saturday Sep 24, 2016 #
Running 28:53 [1] 3.1 mi (9:19 / mi)
Friday Sep 23, 2016 #
Running 32:00 [3] 4.1 mi (7:48 / mi)
Thursday Sep 22, 2016 #
Running 28:50 [3] 4.1 mi (7:02 / mi) +10m 6:59 / mi
Running 32:30 [3] 4.7 mi (6:55 / mi) +70m 6:37 / mi
Moving well by the end.
Wednesday Sep 21, 2016 #
Running 39:00 [3] 5.0 mi (7:48 / mi)
Running 36:30 [3] 5.0 mi (7:18 / mi) +80m 6:57 / mi
Tuesday Sep 20, 2016 #
Running 1:30:30 [3] 11.8 mi (7:40 / mi) +100m 7:28 / mi
4 X 20, 4 X 40, 4 X 60, 2 X 90, 4 X 60, 4 X 40, 4 X 20
Monday Sep 19, 2016 #
Running 30:30 [3] 4.0 mi (7:38 / mi)
Running 42:05 [3] 5.8 mi (7:15 / mi) +50m 7:04 / mi
Sunday Sep 18, 2016 #
Running 18:40 [3] 2.3 mi (8:07 / mi) +25m 7:51 / mi
Urban Orienteering race 45:01 [5] 6.6 mi (6:49 / mi) +65m 6:37 / mi
Running 16:02 [3] 2.2 mi (7:17 / mi)
Saturday Sep 17, 2016 #
Running 21:00 [3] 2.5 mi (8:24 / mi) +40m 8:00 / mi
Running race 17:43 [5] 3.1 mi (5:43 / mi) +45m 5:28 / mi
Running 41:59 [3] 5.5 mi (7:38 / mi) +40m 7:28 / mi
Friday Sep 16, 2016 #
Running 36:30 [3] 5.0 mi (7:18 / mi) +60m 7:02 / mi
Thursday Sep 15, 2016 #
Running 30:00 [3] 4.1 mi (7:19 / mi)
Wednesday Sep 14, 2016 #
Running 30:00 [3] 4.1 mi (7:19 / mi)
Running 1:05:59 [2] 8.4 mi (7:51 / mi) +80m 7:38 / mi
Tuesday Sep 13, 2016 #
Running intervals 40:00 [4] 5.6 mi (7:09 / mi) +15m 7:05 / mi
Roasting.
Despite trying to keep it controlled, was shattered by the end.
The perils of training alone...
Monday Sep 12, 2016 #
Running 30:00 [2] 3.8 mi (7:54 / mi)
Running 40:00 [3] 5.3 mi (7:33 / mi) +50m 7:20 / mi
Sunday Sep 11, 2016 #
Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
Urban Orienteering race 26:50 [5] 3.6 mi (7:27 / mi) +20m 7:20 / mi
Naivgationally spot on, and managed to draw something extra out of legs in the second half to round the weekend off nicely.
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
Saturday Sep 10, 2016 #
Running warm up/down 8:45 [2] 1.0 mi (8:45 / mi)
Running race 18:18 [4] 3.1 mi (5:54 / mi)
Went off which the intention of seeing if I could come first whilst not hammering it, which was a silly plan in hindsight, as though I was leading after 500m, the real leader then took over a pulled away. My brain told me to ease off completely at this point but I'd then become one of those people who goes off too quickly and dies, so I slowly, slowly, eased off the pace. Even then, felt like hard work.
Kudos to the guy doing it barefoot.
Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
Urban Orienteering race 53:30 [5] 7.6 mi (7:02 / mi) +30m 6:57 / mi
Great area and course.
A few minor issues and missed the best route to #12.
The long legs were excellently tough.
Main issue was legs wouldn't go fast enough, again, need to accept this as I increase the mileage again.
Friday Sep 9, 2016 #
Orienteering race 32:30 [4] 4.6 mi (7:04 / mi) +60m 6:47 / mi
Stressful pre race as trains late both into and out of London, then had some crazy uber driver who couldn't turn round in the station car park.
Nearly knocked it all on the head, but jumped out of taxi at 19.15 and legged it straight to start, where the kindly start team let me start straight away and looked after my bag.
Unsurprisingly felt drained, but got through the first 5 OK, before making a right horlicks of 6 by mistaking the first left turn round the lake for the second and faffing in the woods in completely the wrong place.
Eased off the pace after that, noticed a few people crossing the purple to #11, nearly had a word but couldn't be bothered.
Had to then speed up again a bit as was getting dark and reading the map was becoming an issue.
Didn't cope with the multi level 18-19 at all well, though even afterwards can't see how you are meant to know which level 19 was on, 18 perhaps though to me still unclear.
Great park, must come back and do the parkrun.
Running warm up/down 14:00 [2] 1.7 mi (8:14 / mi)
Thursday Sep 8, 2016 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 1:03:02 [3] 8.6 mi (7:20 / mi) +140m 6:59 / mi
Another lovely evening. Ran a bit faster than I should have done really, especially at the end. But feeling fit.
Wednesday Sep 7, 2016 #
Running 1:06:20 [3] 7.5 mi (8:51 / mi) +400m 7:35 / mi
With Tom throughout and then Matt, Nathan and Adam once they had finished Ilkley Incline
Tuesday Sep 6, 2016 #
Running 1:14:21 [3] 10.0 mi (7:26 / mi) +100m 7:13 / mi
Monday Sep 5, 2016 #
Running 1:10:20 [2] 8.3 mi (8:28 / mi) +200m 7:53 / mi
Sunday Sep 4, 2016 #
Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)
Urban Orienteering race 49:04 [5] 7.3 mi (6:43 / mi) +60m 6:33 / mi
Was feeling heavy warming up after yesterday but when I finished felt like I had done well and given it my best, but clearly my legs were more tired during the race than I felt as the effort wasn't producing the speed it normally would, as the splits show. Apart from 1 or 2 minor hesitancies no navigational issues so simply a case of leg speed.
That'll teach me to faff around doing stuff I can't do the day before.
Good courses.
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
Saturday Sep 3, 2016 #
Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)
Running race 16:50 [5] 3.0 mi (5:37 / mi) +20m 5:30 / mi
Some loon went flying off but I was ahead by 500m and then it was solo.
Took it steady to begin with and wound it up, though was tricky to run fast on the twisty path round the lake, but was able to step it up on the last lap. Was raining badly by the end.
Running warm up/down 19:30 [3] 2.5 mi (7:48 / mi)
Running warm up/down 8:20 [2] 1.0 mi (8:20 / mi)
Orienteering 2:10:20 [3] 9.7 mi (13:26 / mi) +90m 13:04 / mi
Enjoyed the Hightown dunes last year, but this was too much
Couldn't read the contours well enough and don't understand how you can be up to your waist in brambles and they aren't mapped. Add in the rain and another off putting terrain experience. Still, I didn't give up I guess.
The first six and the last six were pleasant enough.
Absolutely shattered by the end and afterwards.
Running warm up/down 6:00 [3] 0.7 mi (8:34 / mi)
Friday Sep 2, 2016 #
Running 29:30 [3] 4.0 mi (7:23 / mi)
Thursday Sep 1, 2016 #
Running 1:05:30 [3] 7.6 mi (8:37 / mi) +150m 8:07 / mi
Very pleasant until I planted my foot on a rock sticking up out of the path but hidden by the grass.