Training Log Archive: LeonIn the 30 days ending Nov 30, 2016:
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| 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 | We | |||||||||||||||||||||||||||
Wednesday Nov 30, 2016 #
Note
(rest day)
Tuesday Nov 29, 2016 #
Running intervals 31:45 [4] 5.1 mi (6:14 / mi) +10m 6:11 / mi
Went fairly well.
Monday Nov 28, 2016 #
Running 45:45 [3] 6.5 mi (7:02 / mi) +40m 6:54 / mi
Sunday Nov 27, 2016 #
Running long 2:10:40 [3] 18.2 mi (7:11 / mi) +60m 7:06 / mi
More mentally tough than physically. With a drink at some point could have ran for days.
Saturday Nov 26, 2016 #
Running warm up/down 6:30 [3] 0.7 mi (9:17 / mi)
Running race 18:02 [5] 3.1 mi (5:49 / mi) +10m 5:46 / mi
2 leader shot off and I was left in 6th.
Moved through, taking cani-cross man on the last corner, but that was only by holding my thresholdy pace consistently while they slowed down and the leaders pulled away. All a bit meh.
Running warm up/down 15:00 [3] 1.8 mi (8:20 / mi) +10m 8:11 / mi
Friday Nov 25, 2016 #
Note
(rest day)
Thursday Nov 24, 2016 #
Running warm up/down 8:15 [2] 1.0 mi (8:15 / mi)
Urban Orienteering 1:13:54 [5] 10.5 mi (7:02 / mi) +30m 6:59 / mi
Interesting map, as usual set off to catch em all but soon had to scale that ambition back, not sure the cluster of 20/30s in the SE was worth faffing over, nearly backtracked on getting all the 60s as felt highly debatable I had enough time, in the end I was annoyed with myself with missing the 50 near the start, as is usual had more time than I thought.
Wednesday Nov 23, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 48:30 [3] 6.6 mi (7:21 / mi) +60m 7:09 / mi
Tuesday Nov 22, 2016 #
Running intervals 52:00 [4] 8.0 mi (6:30 / mi) +10m 6:28 / mi
Felt decent and think this was a good session, an increase of 3 from last time without it feeling much harder, though I was spent at the end. However any quality might be limited by the tow path being unsurfaced and muddy from reps 4-12, though I tried to continue as normal.
Monday Nov 21, 2016 #
Note
(rest day)
Sunday Nov 20, 2016 #
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
Urban Orienteering 46:48 [5] 6.6 mi (7:05 / mi) +30m 7:00 / mi
Superb course and area, highly recommended.
Even visiting the same area twice wasn't boring, though still not a fan of that really. City centre was rather busy.
No real errors, though had to stop a couple of times as warning bells were going off that I was about to go wrong.
Pace wise probably fell into the trap of running 90%, but I was enjoying it too much to flog myself I reckon, and not going to beat myself up for that.
Running warm up/down 22:30 [3] 3.0 mi (7:30 / mi)
Saturday Nov 19, 2016 #
Running race 17:08 [5] 3.1 mi (5:32 / mi) +30m 5:22 / mi
Not the flat seafront one I was expecting, as half the outward stretch was a ramp up to the higher level prom. The downhill was short and sharp, my view is the course would be better the other way round.
With no warm up, didn't feel great to begin with, and so was struggling to keep with the leader. After 1 lap felt better, but tucked in tactically and put a surge (not a kick, I don't have a kick) in up the ramp 3rd time round to get a gap. To be fair, I didn't win by much so I was kept honest to the end.
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Friday Nov 18, 2016 #
Note
(rest day)
Thursday Nov 17, 2016 #
Running 32:00 [3] 4.2 mi (7:37 / mi)
Running 52:30 [3] 7.2 mi (7:18 / mi) +60m 7:06 / mi
Wednesday Nov 16, 2016 #
Urban Orienteering 53:00 [3] 7.3 mi (7:16 / mi)
Good clean fun
Watch died after 12 mins, impressively estimated route and time to get back in 44.48
Tuesday Nov 15, 2016 #
Running 33:00 [3] 4.4 mi (7:30 / mi)
Running hills 1:30:02 [3] 12.3 mi (7:19 / mi) +330m 6:45 / mi
Nearly got lapped, which would have been incredible.
Monday Nov 14, 2016 #
Running 29:30 [3] 4.0 mi (7:23 / mi) +20m 7:16 / mi
Running 48:45 [4] 7.7 mi (6:20 / mi) +35m 6:15 / mi
Sunday Nov 13, 2016 #
Running long 1:10:05 [3] 8.4 mi (8:21 / mi) +325m 7:27 / mi
Dropped down to Ilkley and got train home in order not to hammer some nails into the coffin. Hopefully that was a sensible thing to do, though it was only 4 miles to home. Calves tightening intermittently.
Saturday Nov 12, 2016 #
Running warm up/down 22:40 [2] 3.7 mi (6:08 / mi)
Running race 33:53 [5] 6.2 mi (5:28 / mi) +10m 5:26 / mi
Mixed feelings.
If you'd given me sub 34 at halfway, I'd have been delighted, sub 35 was looking tricky having gone through halfway in 17.01 feeling like the world was about to end.
But in better shape than this, first mile fine, then to halfway, felt like I was running a tempo training session but unable to push any harder or faster and getting down about it.
After halfway decided to just tick off the k's at 3.30 each, and this distracted me sufficiently I gradually sped up, last k was 3.10 which proves I wasn't getting it all out there earlier on.
Running warm up/down 7:30 [3] 1.0 mi (7:30 / mi)
Friday Nov 11, 2016 #
Note
(rest day)
Thursday Nov 10, 2016 #
Running 44:10 [3] 6.0 mi (7:22 / mi) +10m 7:19 / mi
Hope I feel this good on Sat
Wednesday Nov 9, 2016 #
Urban Orienteering 40:00 [3] 5.3 mi (7:33 / mi) +5m 7:31 / mi
Good fun in the cold. Tunnel symbol confused me.
Tuesday Nov 8, 2016 #
Running 33:10 [3] 4.7 mi (7:03 / mi) +80m 6:42 / mi
Monday Nov 7, 2016 #
Running 49:10 [4] 7.7 mi (6:23 / mi) +45m 6:16 / mi
Sunday Nov 6, 2016 #
Running 1:50:12 [3] 14.2 mi (7:46 / mi) +30m 7:43 / mi
Saturday Nov 5, 2016 #
Running warm up/down 16:30 [2] 2.0 mi (8:15 / mi)
Running race 17:18 [5] 3.1 mi (5:35 / mi) +20m 5:28 / mi
Alright, 10 secs quicker would have been ideal, some of which I lost on the narrow section being blocked in and some from being a pussy at the end
Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
Friday Nov 4, 2016 #
Note
(rest day)
Thursday Nov 3, 2016 #
Running 41:20 [4] 6.2 mi (6:40 / mi) +40m 6:32 / mi
Felt like I had the pace under control, but with a little bit of tiredness lingering in the background.
Wednesday Nov 2, 2016 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
Urban Orienteering 46:00 [3] 6.0 mi (7:40 / mi) +30m 7:33 / mi
Forgot head torch. Visited all sites except 5 which was very dark, but could have done, in 41 mins, fairly easy pace. Map was vague in a few places, hence I probably was wrong for at least 11 & 14 but that's what you get from open street map without any update on top
Tuesday Nov 1, 2016 #
Running intervals 1:07:30 [3] 10.0 mi (6:45 / mi) +50m 6:39 / mi
Much, much better than 4 weeks ago.
Perhaps cos it was freezing and just wanted to keep moving.
But seriously, got to on average 390m so prob 72s pace which isn't bad at all.
Also felt like I could have done more but played it safe...