Training Log Archive: LeonIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
Note
(rest day)
Thursday Nov 29, 2018 #
Running 33:00 [3] 4.4 mi (7:30 / mi)
Running 18:40 [5] 3.1 mi (6:01 / mi)
Wednesday Nov 28, 2018 #
Running 36:00 [2] 4.5 mi (8:00 / mi)
Running 31:30 [3] 4.4 mi (7:10 / mi)
Tuesday Nov 27, 2018 #
Running 34:40 [2] 4.0 mi (8:40 / mi) +10m 8:36 / mi
Monday Nov 26, 2018 #
Running 42:00 [4] 6.2 mi (6:46 / mi) +70m 6:33 / mi
Sunday Nov 25, 2018 #
Note
(rest day)
Saturday Nov 24, 2018 #
Running warm up/down 26:00 [3] 3.1 mi (8:23 / mi) +40m 8:04 / mi
Running race 17:50 [5] 3.1 mi (5:45 / mi) +100m 5:14 / mi
Net uphill course, and hilly it was, the uphills being twice the distance of the downhills. Took 1 lap to get a lead, and worked well to keep it. Exactly the same time as Bingley last time out, I felt this was much tougher, others disagreed.
Friday Nov 23, 2018 #
Note
(rest day)
Thursday Nov 22, 2018 #
Running 28:30 [2] 3.6 mi (7:55 / mi)
Running 29:00 [3] 4.0 mi (7:15 / mi) +30m 7:05 / mi
Totally unplanned, but strava tells me the same route I did for my first run in Menston, 6 years hence. Life is funny sometimes
Wednesday Nov 21, 2018 #
Urban Orienteering 1:01:11 [4] 9.2 mi (6:39 / mi) +40m 6:34 / mi
Had probably helped Charlotte with the map too much to be in the results, and then the great turnout meant we ran out of answer sheets, so that made my mind up
'visited' all the control sites in 61.11, though a lot easier without having to stop and write. Very tight on being doable in the hour I imagine.
Tuesday Nov 20, 2018 #
Note
(rest day)
Monday Nov 19, 2018 #
Running 44:30 [3] 5.7 mi (7:48 / mi)
Sunday Nov 18, 2018 #
Orienteering 1:02:10 [4] 7.0 mi (8:53 / mi) +90m 8:32 / mi
Roundhay Brown course, 7th 56.01
Rather fun
By my usual terrain standards, good, and nothing to follow as first off, didn't run too hard, as the first hill hit me hard, but found myself increasing the effort as I realised I wasn't having a shocker.
Gamble on avoiding the hill to #3 didn't work, and could have made it shorter anyway.
Only other issue was the grot at #12 and #13 where I ambitiously tried a direct route should have stuck to my principles of keeping on the path.
Saturday Nov 17, 2018 #
Running warm up/down 14:00 [3] 1.8 mi (7:47 / mi)
Running race 34:28 [5] 6.2 mi (5:34 / mi) +10m 5:32 / mi
My watch said 34:28 but the official chip time, now published and confirmed said 34:13, which is odd and not correct.
Solid, not spectacular. Probably went off a crucial 1 or 2% too quick
Felt strong second half but couldn't quite wind it up enough
Friday Nov 16, 2018 #
Note
(rest day)
Thursday Nov 15, 2018 #
Running 33:00 [2] 4.0 mi (8:15 / mi)
Wednesday Nov 14, 2018 #
Running 31:30 [3] 4.0 mi (7:53 / mi)
Orienteering race 58:20 [3] 7.0 mi (8:20 / mi) +90m 8:01 / mi
Very enjoyable, not too difficult but had to keep your wits about you and an area only visited many years ago
Orienteering 15:00 [1] 1.5 mi (10:00 / mi) +40m 9:14 / mi
Tuesday Nov 13, 2018 #
Running 1:17:00 [3] 11.0 mi (7:00 / mi) +350m 6:22 / mi
Solid session
Monday Nov 12, 2018 #
Running 39:30 [3] 4.6 mi (8:35 / mi)
Sunday Nov 11, 2018 #
Running long 1:36:40 [3] 13.1 mi (7:23 / mi) +260m 6:57 / mi
Saturday Nov 10, 2018 #
Running warm up/down 13:30 [3] 1.5 mi (9:00 / mi)
Running warm up/down 13:30 [3] 1.5 mi (9:00 / mi)
Running race 17:50 [5] 3.1 mi (5:45 / mi) +50m 5:29 / mi
Hugely compromised and convoluted course - why not use all the field next to the river? With low numbers it would be fine but that was never likely here.
No point getting wound up as nothing anyone could do about getting in the way on this occasion.
Friday Nov 9, 2018 #
Running 37:00 [3] 4.5 mi (8:13 / mi)
Thursday Nov 8, 2018 #
Running 1:06:40 [3] 9.0 mi (7:24 / mi) +380m 6:33 / mi
Mad climb. Pleased with pace on the back of that
Wednesday Nov 7, 2018 #
Running warm up/down 4:30 [3] 0.5 mi (9:00 / mi)
Urban Orienteering 55:40 [4] 8.1 mi (6:52 / mi) +20m 6:49 / mi
A bit hillier than expected! Good route except one silly error, which added a fair bit of distance. Legs feeling improved
Tuesday Nov 6, 2018 #
Running 58:30 [3] 8.0 mi (7:19 / mi) +50m 7:10 / mi
Monday Nov 5, 2018 #
Running 33:00 [2] 4.0 mi (8:15 / mi) +130m 7:30 / mi
Sunday Nov 4, 2018 #
Running 45:00 [2] 4.6 mi (9:47 / mi) +10m 9:43 / mi
Running 9:30 [3] 1.2 mi (7:55 / mi)
Urban Orienteering long 49:14 [5] 7.2 mi (6:50 / mi) +10m 6:49 / mi
Knew my legs weren't going to be in top shape, but think I should have pushed more early on, think 8.8k straight line left me thinking I would be running a lot closer to 1 hour and so over compensated.
Didn't think my routing was too bad, but looking at the map now there were a lot of small errors
Stopped on the way to #3 as was expecting a ramp up and what there was was a tunnel. Actually I was doing the correct route, stop or no stop.
Lost 20s at both 13 and 14 unluckily, there was a large walking group blocking the control site at 13 that slowly moved out of the way, so couldn't see the control then couldn't get to it, then they moved off down the alley past the building site so I had to change route, and stayed north of the Albert Hall when I should have gone south.
Missed going past the finish to 23 and went round and in from the west, which was silly after I ran to registration past the finish on the route I have should have taken.
Looks like coming into 24 from the west worked on the plus side?
Can't fathom how I lost 10-15 to 28 as managed to avoid all the steps.
Overshot 29!
Some map issues regarding clarity
28 circle should be cut as had to stop and examine if you could stay low 1-2, same issue with line into 5 blocking route.
Covered passage to access towpath to 24 you needed a microscope to see, luckily I gambled on it being there else its a silly leg.
Running 8:10 [3] 1.0 mi (8:10 / mi)
Saturday Nov 3, 2018 #
Running 28:50 [3] 3.7 mi (7:48 / mi) +15m 7:42 / mi
Running race 18:19 [5] 3.1 mi (5:55 / mi) +60m 5:34 / mi
Well this was interesting.
Lovely course, woodland and parkland, very sound trails, and a lake/reservoir to run past.
A figure of 8 where run round the top down the left hand side and a loop of the lower 0, then round the bottom half again and up to the top via the right hand side.
Several people shot off, and after a k I must have been 100m down on the front two, with another two in between. Thought about easing off, but experience says otherwise and lo and behold, they kept coming back to me.
Caught the leader at 2.7mi, but was aware the last section was uphill but not sure how much, so sat in for a bit, before pulling away in the last 0.2.
My splits were very even in the 5-50 region so god knows what the others did...
Running 12:20 [3] 1.5 mi (8:13 / mi) +20m 7:54 / mi
Running 8:05 [3] 1.0 mi (8:05 / mi)
Urban Orienteering 14:25 [4] 2.1 mi (6:52 / mi)
Didn't feel like pushing it, ran comfortably hard but in control of where I was.
This worked, except the control, 5 I think, where I was decieved by the roadworks around the flag, thinking they won't put on there, and so started looking on nearby trees. Lost about 20s.
Urban Orienteering 15:11 [4] 2.1 mi (7:14 / mi) +10m 7:07 / mi
Thought I would try and run a bit harder, but really struggled to do so.
Lost time to 2, lost track of where I was, didn't take long to realise but lost 20s or so. Annoying as this is where I had a horrendous error last time here.
12 and 13 were slow but haven't got map to hand, one of them I stopped approaching the control as thought might have overshot.
Good fun and very well organised (though map boxes at start would be great!) so thanks to all at MDOC as always
Running 19:30 [3] 2.5 mi (7:48 / mi) +10m 7:42 / mi
Friday Nov 2, 2018 #
Note
(rest day)
Thursday Nov 1, 2018 #
Running 32:00 [3] 4.0 mi (8:00 / mi) +60m 7:39 / mi
Urban Orienteering race 1:18:10 [5] 11.3 mi (6:55 / mi) +10m 6:54 / mi
Decent - one wrong route early on, ambitious route which became apparent was going to be too long from about 50 mins on so had to modify, that said, if I'd have stuck to plan would probably have been up overall, as the results show, the penalties for the faster runner don't have the same impact - a 60 point control buying 2 mins of time is quite worth being late for...