Training Log Archive: LeonIn the 30 days ending Jun 30, 2018:
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Saturday Jun 30, 2018 #
Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)
Running race 17:02 [5] 3.1 mi (5:30 / mi) +20m 5:23 / mi
Annual random parkrun with other dravers.
Set off in the lead, comfortably hard pace, with some youngster breathing down my neck. Panting heavily after 200m it was clear he was well outside his comfort zone, though by the time we got to a mile in 5.29 I was doubting my judgement of this, and also wondering, with my own breathing relatively sedate, whether I was pushing enough.
But then came the hill and I was all alone. At the turn I was miles clear, so a solo effort back, 2nd mile 5.34 and watch died, pushed onto finish fairly hard, though think there was a bit more in tank, but clearly last mile must have been 5.25ish.
Lovely morning
Running warm up/down 10:00 [2] 1.25 mi (8:00 / mi)
Friday Jun 29, 2018 #
Running 29:30 [3] 4.0 mi (7:23 / mi)
Thursday Jun 28, 2018 #
Running 33:00 [2] 4.0 mi (8:15 / mi)
Wednesday Jun 27, 2018 #
Running 16:00 [3] 2.1 mi (7:37 / mi)
Running race 4:48 [5] 1.0 mi (4:48 / mi)
Stupidly nervous beforehand, despite telling myself it was stupid, mainly because not raced this short for a while.
Should have gone faster really, front two shot off and I let the others do the work first lap, pushed on, and after guy in 4th came past with 300 to go and immediately cut in front of me, that roused me to a manic sprint finish which is most unlike me so shows there was a bit left in the tank.
That said, couldn't breathe properly for a while after.
Superb event, wish there were more of them.
Tuesday Jun 26, 2018 #
Running 40:00 [3] 5.6 mi (7:09 / mi) +10m 7:06 / mi
Running 38:00 [3] 5.2 mi (7:18 / mi) +30m 7:11 / mi
Monday Jun 25, 2018 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Sunday Jun 24, 2018 #
Running warm up/down 8:00 [3] 0.9 mi (8:53 / mi)
Urban Orienteering race 56:10 [5] 8.2 mi (6:51 / mi) +20m 6:48 / mi
Pace wise, struggled to commit in the heat, think I hit comfortably hard and got stuck in that gear. Not helped by my foot getting caught between two paving stones on right edge which left my limping for 50m and was v.painful after.
Spotted a couple of better route choices afterwards, got through the sand dunes OK, if slowly, but took a bad route to #27, compounded by a gate that wouldn't open at the bottom despite not being marked as such, and had to go back.
Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
Saturday Jun 23, 2018 #
Running warm up/down 8:20 [2] 1.0 mi (8:20 / mi)
Running race 17:12 [5] 3.1 mi (5:33 / mi)
Stayed relaxed for most of it, wasn't expecting the time to be so quick.
Odd course, but nice.
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)
Urban Orienteering race 13:20 [5] 2.27 mi (5:52 / mi)
A sprint with no balls ups!
Wrong way to one, but crossing everyone to go right wasn't happening really.
Changed my mind about a couple of routes at the last minute.
Having a SIAC probably would have saved 30-35s too.
Much harder than the parkrun!
Running warm up/down 7:22 [2] 1.0 mi (7:22 / mi)
Urban Orienteering 11:00 [1] 0.7 mi (15:42 / mi)
What fun!
Running warm up/down 3:30 [2] 0.43 mi (8:08 / mi)
Urban Orienteering 36:30 [5] 5.55 mi (6:35 / mi) +20m 6:30 / mi
A little longer than expected, but legs held up well.
A couple of sub-optimal route choices, but nothing major.
Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
Friday Jun 22, 2018 #
Note
(rest day)
Thursday Jun 21, 2018 #
Running 37:00 [3] 5.2 mi (7:07 / mi)
Relaxed session to keep the legs turning over. Would be good as 4/5 sets
Running 18:35 [3] 2.55 mi (7:17 / mi) +30m 7:02 / mi
Running 34:30 [3] 4.44 mi (7:46 / mi) +90m 7:19 / mi
If I was spritual, I would say this was spiritual
Wednesday Jun 20, 2018 #
Running 34:00 [2] 4.0 mi (8:30 / mi) +25m 8:20 / mi
Tuesday Jun 19, 2018 #
Running 30:40 [3] 4.0 mi (7:40 / mi)
Running race 28:50 [4] 4.9 mi (5:53 / mi) +150m 5:22 / mi
Have raced a lot lately, so tried to run this as a 90% paced longer effort
Seemed successful, despite having to strike a difficult balance of pace and effort on the long drag up, still had something in the tank at the end. Nice to enjoy a race throughout rather than gritting my way through the second half.
Monday Jun 18, 2018 #
Running 35:00 [2] 4.3 mi (8:08 / mi)
Sunday Jun 17, 2018 #
Running long 1:25:00 [2] 10.0 mi (8:30 / mi) +400m 7:34 / mi
Surprisingly cool.
Somehow got lost coming off the moor, and if I hadn't checked, would have ended up back in Baildon - ended up doing a loop.
Still no idea how I turned left when I thought I was going right, despite looking closely at map and trace.
Saturday Jun 16, 2018 #
Running warm up/down 6:00 [2] 0.8 mi (7:30 / mi)
Running race 17:37 [5] 3.2 mi (5:30 / mi)
Tactical victory. Felt quite good after Thu, especially for a grass course.
Measured long as well.
Running 6:00 [2] 0.8 mi (7:30 / mi)
Friday Jun 15, 2018 #
Running 27:00 [3] 3.1 mi (8:43 / mi)
Thursday Jun 14, 2018 #
Running 14:30 [3] 2.0 mi (7:15 / mi)
Running 16:34 [3] 3.1 mi (5:21 / mi) +15m 5:16 / mi
5.17,5.20,5.16
Lovely, felt fast and strong. Happy with that.
Running warm up/down 9:00 [3] 1.2 mi (7:30 / mi)
Wednesday Jun 13, 2018 #
Orienteering 37:00 [3] 4.3 mi (8:36 / mi) +30m 8:25 / mi
I'll say no more than that.
Tuesday Jun 12, 2018 #
Running 28:00 [2] 3.0 mi (9:20 / mi)
Running intervals 54:00 [3] 8.3 mi (6:30 / mi) +50m 6:23 / mi
2 x (600 (200) 3 x 300 (100)) (7)
1.42, 48, 48, 48
1.42, 48, 48, 48
Happy with that. Fun session if bloody hard.
Monday Jun 11, 2018 #
Running 34:20 [3] 5.0 mi (6:52 / mi) +10m 6:49 / mi
Running 35:20 [3] 4.6 mi (7:41 / mi)
Sunday Jun 10, 2018 #
Running 40:00 [3] 5.2 mi (7:42 / mi) +40m 7:31 / mi
Accompanied by 4 out of the 5 nutjobs who decided to go up Blencathra at 3am...
Saturday Jun 9, 2018 #
Running 10:40 [4] 1.5 mi (7:07 / mi)
Running warm up/down 10:00 [2] 1.1 mi (9:06 / mi) +40m 8:10 / mi
Running race 20:14 [5] 3.1 mi (6:32 / mi) +220m 5:21 / mi
Ouch. Rather hungover and eased my way into it, but the hills kept going and the short steep bit killed me. Was woken from my leg slumber by breathing behind and roused myself somewhat round the final mile. Would like to think could have done sub 19 with a level playing field.
Decided is tougher than Mount Edgcumbe so assumes mantle of hardest course, ignoring Millom which is seasonally variable.
Running warm up/down 16:30 [3] 2.5 mi (6:36 / mi)
Friday Jun 8, 2018 #
Running 35:00 [3] 4.5 mi (7:47 / mi)
Thursday Jun 7, 2018 #
Running warm up/down 12:00 [2] 1.6 mi (7:30 / mi)
Running race 16:44 [5] 3.1 mi (5:24 / mi) +10m 5:21 / mi
Better. Enjoyable race. 5.20, 5.30, 5.24.
Running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
Wednesday Jun 6, 2018 #
Orienteering 29:30 [1] 1.8 mi (16:23 / mi) +40m 15:20 / mi
Legs very tired, plus unrunnable terrain, meant I trotted round.
But I did prove I can navigate off road, if at a snails pace.
Tuesday Jun 5, 2018 #
Running 32:00 [2] 3.8 mi (8:25 / mi) +10m 8:21 / mi
Running 52:30 [3] 9.0 mi (5:50 / mi) +50m 5:44 / mi
2.19, 69, 49
2.22, 68, 50
Ouch. The final 300 felt like I was really fast, e.g. 45 seconds.
Monday Jun 4, 2018 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 29:30 [3] 4.0 mi (7:23 / mi) +60m 7:03 / mi
Sunday Jun 3, 2018 #
Running 44:00 [4] 6.0 mi (7:20 / mi) +220m 6:35 / mi
Why I have never run here before? Cottingley Woods were beautiful. I will be back. Presume not mapped as private.
Negatives, cracked my head open on a metal sign dangling from a pylon.
Then fell over a tree root.
Would be good to stay upright next time.
Saturday Jun 2, 2018 #
Running 6:30 [3] 0.9 mi (7:13 / mi)
Urban Orienteering 1:05:10 [4] 9.1 mi (7:10 / mi) +110m 6:54 / mi
Non competitive as organiser, which took some of the edge off it, couldn't be bothered to flog myself, though was running at a solid pace. Each mistake, and there were a few, took some motivation out of it as well.
Fell heavily on the way to #3, and shaken went the wrong way for a bit before realising
Knew about the canal trap, but went south instead of towards the centre.
3 attempts to go the right way to #19
Missed shortest route #15-#16 and #19-#20
Predictable amount of moaning about how long the courses were (not everyone) Can sort of understand compared to the straight line length, but think a lot of shortest routes were missed. My gut feeling was people wouldn't complain being on the moor or in the forest for that long, and the Kilnsey results bear that out.
Friday Jun 1, 2018 #
Note
(rest day)