Training Log Archive: LeonIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Running warm up/down 14:00 [3] 1.8 mi (7:47 / mi)
Urban Orienteering 1:15:01 [4] 11.0 mi (6:49 / mi) +30m 6:46 / mi
Running alright, but was far too late in realising the extent of the area, should have missed out the NE section and got round to the more lucrative SW section, but once committed this was never going to happen.
Wednesday Nov 29, 2017 #
Running 27:50 [2] 3.8 mi (7:19 / mi)
Running 29:00 [3] 3.9 mi (7:26 / mi) +10m 7:23 / mi
Tuesday Nov 28, 2017 #
Running 32:00 [2] 3.8 mi (8:25 / mi)
Running intervals 1:13:00 [4] 10.8 mi (6:46 / mi) +110m 6:33 / mi
Not feeling it at all tonight, the hill was hard work and I inched forward in terms of progress but was 5/6 secs down on 3 weeks ago. Nearly jacked it in, but ploughed a lone furrow onwards.
Monday Nov 27, 2017 #
Running 30:00 [3] 3.8 mi (7:54 / mi)
Running 53:30 [3] 7.7 mi (6:57 / mi) +70m 6:45 / mi
Sunday Nov 26, 2017 #
Running warm up/down 4:00 [2] 0.5 mi (8:00 / mi)
Running race 31:15 [5] 5.3 mi (5:54 / mi) +85m 5:37 / mi
Clearly not used to running on softer ground, and struggled a little from a mile in to halfway. Held pace though and moved through a bit
About 40secs from a good result, while I would have taken averaging under 6 min miles beforehand, there were people lined up ahead who I should have been able to keep touch with.
Great course, and not too muddy.
525 (!!) finishers. It shows XC does not have to be gloomy and sparsely attended if you get the set up right - West Yorkshire XC league take note.
Running warm up/down 25:45 [3] 3.5 mi (7:21 / mi) +40m 7:06 / mi
Saturday Nov 25, 2017 #
Running warm up/down 11:00 [2] 1.3 mi (8:28 / mi) +30m 7:54 / mi
Running race 18:56 [5] 3.1 mi (6:06 / mi) +85m 5:38 / mi
Disapointingly outkicked at the end with 200m to go.
Nice course though. Ideal for when ice cancels a lot of other parkruns.
Friday Nov 24, 2017 #
Note
(rest day)
Thursday Nov 23, 2017 #
Running 31:30 [3] 4.0 mi (7:53 / mi)
Running 51:30 [2] 6.3 mi (8:10 / mi) +10m 8:08 / mi
Wednesday Nov 22, 2017 #
Running 31:50 [3] 4.0 mi (7:58 / mi)
Running 24:00 [3] 3.1 mi (7:45 / mi) +40m 7:27 / mi
Orienteering 59:30 [3] 6.0 mi (9:55 / mi) +40m 9:43 / mi
Did the woods first as a challenge, was doing alright except wasted far too long on a terribly sited control in a poorly mapped bit, and everyone else agreed with me so I'm not just complaining.
Got 6/10 urban ones in the 50 mins at the end.
Running 8:30 [2] 1.0 mi (8:30 / mi)
Tuesday Nov 21, 2017 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Running intervals 44:00 [5] 6.5 mi (6:46 / mi) +30m 6:40 / mi
Quantity over quality, but it still hurt.
Monday Nov 20, 2017 #
Running 25:30 [4] 4.0 mi (6:23 / mi) +20m 6:17 / mi
Sunday Nov 19, 2017 #
Note
(rest day)
Saturday Nov 18, 2017 #
Running 39:00 [3] 6.2 mi (6:17 / mi) +130m 5:54 / mi
Friday Nov 17, 2017 #
Note
(rest day)
Thursday Nov 16, 2017 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Running 1:06:00 [3] 8.5 mi (7:46 / mi)
Wednesday Nov 15, 2017 #
Running 25:40 [4] 4.0 mi (6:25 / mi)
Felt great, last two miles 5.59,5.39
Running 38:00 [3] 4.6 mi (8:16 / mi) +20m 8:09 / mi
Orienteering 44:30 [4] 5.0 mi (8:54 / mi) +100m 8:23 / mi
Only did 45 mins, got all on both sides except 1 in the woods, think I was too low down but hard to tell, gave up on faffing as was getting annoyed
Running 4:30 [3] 0.5 mi (9:00 / mi) +40m 7:12 / mi
Tuesday Nov 14, 2017 #
Running 33:00 [3] 4.1 mi (8:03 / mi)
Running 55:00 [3] 6.5 mi (8:28 / mi) +50m 8:16 / mi
Monday Nov 13, 2017 #
Note
(sick)
Sunday Nov 12, 2017 #
Running warm up/down 15:30 [2] 1.8 mi (8:37 / mi)
Urban Orienteering race 54:00 [5] 7.0 mi (7:43 / mi) +30m 7:37 / mi
Another cracking race, obviously Venice is built for it
Leg 1 was tricky, in fact the longer the leg the harder it was.
Happy with how I kept track of where I was and adjusted when came across closed bridge.
However looking at splits think I probably over simplified some routes and didn't take enough risks, could have been a lot closer to second today.
Still, great fun and a brilliant weekend.
Saturday Nov 11, 2017 #
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Urban Orienteering race 27:00 [5] 4.0 mi (6:45 / mi)
Struggled slightly early on to get into map, but thought I had done well when I finished, only to discover had took a ridiculous route backtracking out of 4 back past 3 to 5, when could have used a direct route via a bridge I inexplicably did not spot.
So should have been 3rd, front 2 well ahead.
Brilliant fun though.
Friday Nov 10, 2017 #
Note
(rest day)
Thursday Nov 9, 2017 #
Note
(rest day)
Wednesday Nov 8, 2017 #
Running 32:05 [3] 4.1 mi (7:50 / mi)
Running warm up/down 5:00 [2] 0.6 mi (8:20 / mi)
Urban Orienteering race 58:20 [5] 8.5 mi (6:52 / mi) +270m 6:15 / mi
Great evening, well attended on a tricky area
3 of the 4 I missed (tho apparently got 1 wrong as well) were central as I kept changing my mind on how to tackle the town centre section
Had to pick up the pace 2nd half to cover intended route and after last night was shattered at end
Hilly area too
Tuesday Nov 7, 2017 #
Running 33:20 [3] 4.3 mi (7:45 / mi)
Running 55:56 [5] 8.6 mi (6:30 / mi) +135m 6:12 / mi
Brutal
But did well.
Monday Nov 6, 2017 #
Running 50:40 [3] 6.7 mi (7:34 / mi) +20m 7:30 / mi
Sunday Nov 5, 2017 #
Running 1:22:00 [3] 10.0 mi (8:12 / mi) +50m 8:04 / mi
Saturday Nov 4, 2017 #
Running 1:32:00 [3] 13.1 mi (7:01 / mi) +90m 6:53 / mi
5 k tempo - 5.53,5.52,5.45 mile splits
5 miles easy
Didn't feel great and nearly canned it, but forced myself to give it a go, and as you can see I was going better at the end than the start, but I was still glad to stop
Friday Nov 3, 2017 #
Note
(rest day)
Thursday Nov 2, 2017 #
Running 32:10 [3] 4.0 mi (8:03 / mi)
Running warm up/down 27:00 [2] 3.3 mi (8:11 / mi)
Urban Orienteering race 1:17:41 [5] 11.4 mi (6:49 / mi) +40m 6:44 / mi
Route good
Pace good second half, but could have been better first half - though to some degree the land was more complex and the controls closer on this section so hard to get the speed up
The 'clueless' controls have worked fine on the 2 previous occasions but not here, providing one digit and asking to write down the rest was a step too far when you don't know what you are looking for. The dashes to indicate the number of digits should have been included.
The locations also need to be clear and explicit. #50 circle contained 2 green boxes and a telegraph pole, #53 was very unclear and #55 wasn't great either. Only a bit of fun of course, but perhaps needs a rethink in future.
Wednesday Nov 1, 2017 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 38:00 [3] 4.7 mi (8:05 / mi) +10m 8:02 / mi