Training Log Archive: LeonIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Note
(rest day)
Monday Dec 30, 2013 #
3 PM
Running 37:01 [3] 5.1 mi (7:15 / mi)
Llangollen canal out and back.
Chasing my Dad down on the way out and pacing him back.
Nice route.
Chasing my Dad down on the way out and pacing him back.
Nice route.
Sunday Dec 29, 2013 #
10 AM
Running warm up/down 11:00 [3] 1.3 mi (8:28 / mi)
Running 34:25 [5] 6.2 mi (5:33 / mi) +40m 5:27 / mi
Ribble Valley 10k, 34:25
More garbage.
More garbage.
11 AM
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Saturday Dec 28, 2013 #
8 AM
Running warm up/down 9:10 [2] 1.0 mi (9:10 / mi)
9 AM
Running race 24:06 [2] 3.1 mi (7:46 / mi) +20m 7:37 / mi
Telford parkrun (#62) - 58th, 24:06
Pacing Dad.
No mental block from the 10k which was good.
Amazing how much easier a pace that can sometimes feel tough in training feels easy when there's a race going on.
110th race of 2013, one to go...
Pacing Dad.
No mental block from the 10k which was good.
Amazing how much easier a pace that can sometimes feel tough in training feels easy when there's a race going on.
110th race of 2013, one to go...
Friday Dec 27, 2013 #
Note
(rest day)
Thursday Dec 26, 2013 #
10 AM
Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)
Running race 19:34 [5] 3.4 mi (5:45 / mi)
Chester "Round the Walls" Race, 7th - 19:xx
Except due to Ice, it wasn't round the walls, it was once round the racecourse, turn round, go back to the start, x2. Boring. Happy birthday to me.
Set off feeling very easy over frozen ground, feeling great, moved up to 3rd after a mile. Turned, into mud and uneven ground, it started to hurt and I lost 2 places quickly, then a third, and a fourth. Stayed in 7th from 2 miles to the finish. Dug in hard but it was a strange race as the first mile was 5:15 and the rest was at 5:5x pace. Did not enjoy slogging in out XC style. Ah well.
Except due to Ice, it wasn't round the walls, it was once round the racecourse, turn round, go back to the start, x2. Boring. Happy birthday to me.
Set off feeling very easy over frozen ground, feeling great, moved up to 3rd after a mile. Turned, into mud and uneven ground, it started to hurt and I lost 2 places quickly, then a third, and a fourth. Stayed in 7th from 2 miles to the finish. Dug in hard but it was a strange race as the first mile was 5:15 and the rest was at 5:5x pace. Did not enjoy slogging in out XC style. Ah well.
11 AM
Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
Wednesday Dec 25, 2013 #
Note
(rest day)
Tuesday Dec 24, 2013 #
6 PM
Running 27:05 [4] 4.0 mi (6:46 / mi) +50m 6:31 / mi
Continuing the short sharp run theme with 4 miles down round Coedpoeth from Minera and back up, solid 6:45 pace despite hills and fierce wind. Job done.
Monday Dec 23, 2013 #
7 AM
Running 29:40 [4] 4.0 mi (7:25 / mi) +100m 6:53 / mi
Another lovely run, along Weston super mare prom and then up through the woods to the top of Weston Hill and back down. Toughish climb but fairly steady with nothing too steep. Just missed the rain.
Sunday Dec 22, 2013 #
8 AM
Running 38:00 [4] 5.5 mi (6:55 / mi)
Round Cardiff Bute Dock, Cardiff Bay over Cardiff Barrage and back.
Lovely run. Not sure why but took over a mile to get going but at the same effort soon found myself running fairly fast. Very windy but always seemed to be across my path.
Funny running over the barrage and setting off the 5mph speed warning signs!
Lovely run. Not sure why but took over a mile to get going but at the same effort soon found myself running fairly fast. Very windy but always seemed to be across my path.
Funny running over the barrage and setting off the 5mph speed warning signs!
Saturday Dec 21, 2013 #
8 AM
Running warm up/down 8:00 [2] 1.0 mi (8:00 / mi) +15m 7:39 / mi
9 AM
Running race 16:55 [5] 3.1 mi (5:27 / mi) +30m 5:18 / mi
Pontypool parkrun - 2nd, 16:55
Lovely park and course, all tarmac but fairly twisty and some short sharp climbs. 2 laps, finishing in Pontypool RFC ground after a lap of the pitch on the outside.
Felt pretty average throughout so this was a good run all told, was fighting all the way and was surprised to go as fast as this, really dug in once I clocked sub 17 was on.
Guy in a Newport vest won in 16:37, I had pretty much caught him after 2k but he pulled away again.
Lovely park and course, all tarmac but fairly twisty and some short sharp climbs. 2 laps, finishing in Pontypool RFC ground after a lap of the pitch on the outside.
Felt pretty average throughout so this was a good run all told, was fighting all the way and was surprised to go as fast as this, really dug in once I clocked sub 17 was on.
Guy in a Newport vest won in 16:37, I had pretty much caught him after 2k but he pulled away again.
Running warm up/down 10:32 [3] 1.4 mi (7:31 / mi) +20m 7:12 / mi
Friday Dec 20, 2013 #
Note
(rest day)
Thursday Dec 19, 2013 #
7 PM
Running 38:30 [2] 4.5 mi (8:33 / mi) +30m 8:23 / mi
Easy run round Sowerby Bridge and down canal with Mick and dogs. Felt tired anyway, unsurprisingly
Wednesday Dec 18, 2013 #
6 PM
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi) +10m 8:15 / mi
7 PM
Urban Orienteering race 44:42 [5] 7.3 mi (6:07 / mi) +50m 6:00 / mi
Headingley Street O - 1st 240pts, 44:42
Ian got 240 points on this map 3 years ago, so the aim was to beat that.
It's a big map, stretching down to the Inner Ring Road and out past Kirkstall abbey.
As I recall from 3 years ago, took a similar route to last time, swept round Hyde Park/University area picking up everything east of the start except the control the other side of the uni, then down to Burley Road picking up the controls further down the hill, then under the railway and the few around Burley Hill. All going to plan, great route, running hard, but felt a little tired, though not overly so. A little windy too.
Having picked up the postbox opposite Asda I could either head north and pick up three then two on the run in, or head out to Kirkstall Lights and try and get four on a longer route. 12 minutes left, and I gambled.
Having picked up the first, climbing the 3 or 4 sets of lengthyish steps up to the one below the Merry Monk ruined my legs and slowed me right down, so had to cut out the one by the leisure centre and really dig in to get the one down by the chip shop. Started to lash down and had 5 minutes to get the last two but at least they were on the straight route back.
Got back in time.
Think if I hadn't gone up the steps I could have got one more, and maybe another feeling fresher, but 25/26 is the max in 45 mins I reckon. No point going to Becketts really as Dave did, too spread out.
Might need this event to be revised in some way next time as I think I'll end up doing the same route every time otherwise!
Ian got 240 points on this map 3 years ago, so the aim was to beat that.
It's a big map, stretching down to the Inner Ring Road and out past Kirkstall abbey.
As I recall from 3 years ago, took a similar route to last time, swept round Hyde Park/University area picking up everything east of the start except the control the other side of the uni, then down to Burley Road picking up the controls further down the hill, then under the railway and the few around Burley Hill. All going to plan, great route, running hard, but felt a little tired, though not overly so. A little windy too.
Having picked up the postbox opposite Asda I could either head north and pick up three then two on the run in, or head out to Kirkstall Lights and try and get four on a longer route. 12 minutes left, and I gambled.
Having picked up the first, climbing the 3 or 4 sets of lengthyish steps up to the one below the Merry Monk ruined my legs and slowed me right down, so had to cut out the one by the leisure centre and really dig in to get the one down by the chip shop. Started to lash down and had 5 minutes to get the last two but at least they were on the straight route back.
Got back in time.
Think if I hadn't gone up the steps I could have got one more, and maybe another feeling fresher, but 25/26 is the max in 45 mins I reckon. No point going to Becketts really as Dave did, too spread out.
Might need this event to be revised in some way next time as I think I'll end up doing the same route every time otherwise!
Tuesday Dec 17, 2013 #
6 PM
Running warm up/down 31:50 [3] 4.1 mi (7:46 / mi) +40m 7:32 / mi
7 PM
Running race 21:50 [5] 4.1 mi (5:20 / mi) +20m 5:15 / mi
LCAC Deserter's Dash Handicap
Started off with Oz, 20secs behind a group of 4 and 20 secs ahead of Tom, then the fast boys further back.
Wasn't sure I was up for this after Sunday, but felt pretty good early on and Oz tucked in behind for the first mile, 5:10. He then pushed on and seemed to effortlessly move away, proving my assumption I had been harshly handicapped, or more accurately, he had been generously handicapped.
Things then got hard, and focused on catching Pete B up ahead on the second large lap (1 small + 3 large). Had almost done this 2/3rds of the way round, but he seemed to kick on when he caught Susan at the end of the lap. Wondered whether I was dying. Turns out Pete thought it was the last lap. Closed in on Susan and Pete onto last lap, just as Lisgo shot past, bit of adrenulin helped as now felt in a race, managed to catch and pass Pete halfway round, just a case of kicking on as I knew he would try and stick to me. Finished strongly, only overtaken by a flying Walshy with 150 to go
21:50 for 4.1mi, about as good as could be expected. Would have been useful to run this well on Sunday, though the last two miles I am sure I would have slowed but not to the degree I actually did on Sunday.
Handicaps are great I'd like to run more of them.
Started off with Oz, 20secs behind a group of 4 and 20 secs ahead of Tom, then the fast boys further back.
Wasn't sure I was up for this after Sunday, but felt pretty good early on and Oz tucked in behind for the first mile, 5:10. He then pushed on and seemed to effortlessly move away, proving my assumption I had been harshly handicapped, or more accurately, he had been generously handicapped.
Things then got hard, and focused on catching Pete B up ahead on the second large lap (1 small + 3 large). Had almost done this 2/3rds of the way round, but he seemed to kick on when he caught Susan at the end of the lap. Wondered whether I was dying. Turns out Pete thought it was the last lap. Closed in on Susan and Pete onto last lap, just as Lisgo shot past, bit of adrenulin helped as now felt in a race, managed to catch and pass Pete halfway round, just a case of kicking on as I knew he would try and stick to me. Finished strongly, only overtaken by a flying Walshy with 150 to go
21:50 for 4.1mi, about as good as could be expected. Would have been useful to run this well on Sunday, though the last two miles I am sure I would have slowed but not to the degree I actually did on Sunday.
Handicaps are great I'd like to run more of them.
Running warm up/down 11:45 [3] 1.5 mi (7:50 / mi) +15m 7:36 / mi
Monday Dec 16, 2013 #
12 PM
Running 42:00 [3] 5.7 mi (7:22 / mi) +20m 7:17 / mi
Steady to Ilkley to pick up a parcel (off work today)
Didn't feel too bad but v.low on motivation
Didn't feel too bad but v.low on motivation
Sunday Dec 15, 2013 #
10 AM
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi) +10m 7:53 / mi
11 AM
Running race 34:10 [5] 6.2 mi (5:31 / mi) +10m 5:29 / mi
Telford 10k, 75th, 34:10
Frankly not very good.
First 5k on target, 16:31, felt very comfortable for most of this.
In hindsight this wasn't quick enough and should have pushed on while feeling good.
After 5k, hit the small hill, legs began to hurt but I didn't battle through it and never really recovered. Once I realised I wasn't going to pull back the time, I switched off and dropped down a gear for the last 2 miles. It still hurt a lot but I wasn't pushing back against it, just doing enough to suggest I was in a race, but the thought did cross my mind it felt like a tempo effort.
A nasty wake up call really
- run more 10ks
- run more threshold sessions
- go off a bit harder
Positives are
If that was a bad race, the good one will be good
Must be in cracking 5k shape
Frankly not very good.
First 5k on target, 16:31, felt very comfortable for most of this.
In hindsight this wasn't quick enough and should have pushed on while feeling good.
After 5k, hit the small hill, legs began to hurt but I didn't battle through it and never really recovered. Once I realised I wasn't going to pull back the time, I switched off and dropped down a gear for the last 2 miles. It still hurt a lot but I wasn't pushing back against it, just doing enough to suggest I was in a race, but the thought did cross my mind it felt like a tempo effort.
A nasty wake up call really
- run more 10ks
- run more threshold sessions
- go off a bit harder
Positives are
If that was a bad race, the good one will be good
Must be in cracking 5k shape
Saturday Dec 14, 2013 #
9 AM
Running warm up/down 11:00 [2] 1.3 mi (8:28 / mi)
Running 23:50 [2] 3.1 mi (7:41 / mi) +15m 7:34 / mi
Wolverhampton parkrun - 42nd, 23:50
Paced my Dad to the aim of a sub 24 clocking.
Was touch and go but we just about did it!
Even splits so I must be a good pace.
Nice park, slight camber to it so slightly up one side and down the other
Paced my Dad to the aim of a sub 24 clocking.
Was touch and go but we just about did it!
Even splits so I must be a good pace.
Nice park, slight camber to it so slightly up one side and down the other
Friday Dec 13, 2013 #
Note
(rest day)
Thursday Dec 12, 2013 #
7 PM
Urban Orienteering 39:59 [3] 5.2 mi (7:41 / mi) +85m 7:19 / mi
MDOC Glossop street O
Took to 40 mins option and told myself to take it easy, which I managed to do.
Huge fun, took a good route so covered everything north of the A57
A good number of off road options to take should you so wish.
Had to step on it with 2 mins to go and though just back in time, officially 2 secs late as someone else with a slow dibber was punching ahead of me.
Missed one cut through and one false turn but otherwise all good at the slower pace, hopefully back to grips with score events.
Will be interesting to see the results.
Took to 40 mins option and told myself to take it easy, which I managed to do.
Huge fun, took a good route so covered everything north of the A57
A good number of off road options to take should you so wish.
Had to step on it with 2 mins to go and though just back in time, officially 2 secs late as someone else with a slow dibber was punching ahead of me.
Missed one cut through and one false turn but otherwise all good at the slower pace, hopefully back to grips with score events.
Will be interesting to see the results.
Wednesday Dec 11, 2013 #
6 PM
Running 9:00 [3] 1.0 mi (9:00 / mi) +10m 8:44 / mi
Via Asda to get batteries
7 PM
Orienteering 44:25 [3] 4.0 mi (11:06 / mi) +90m 10:23 / mi
Northcliffe Night O - 22/26 Controls
A very frustrating evening.
Despite legs feeling terrible, smooth 1-6 and had a good plan of which route to take to get them all, which was a good plan as it turned out but I didn't manage it because
Arrived in the pit marked for #7, no flag. Faffed about a bit to check I was in the right place. I was. Then remembered something about 7 had a different flag to 37, supposed it might have been moved. Decided to wait for the oncoming headlights to arrive to confirm the flag wasn't here so I could claim it in that event, they agreed, running to #8 come across #7 in the next re-entrant, not a pit. Wrong placement. Lost all momentum.
8,9 OK, faffed a bit 10 and 17 but fairly reasonable. 12 and 15 OK, down path to 16, look at map, right, control is at corner of fence at first building on the right.
Arrive a building, no path junction and a lot of grot. Go round the side. Go forward. Go back. No control. Definite first building on the path. Eventually give up. Come to control about 200m further on. Previous builiding new and unmapped.
Hobble down road in spikes, but then very smooth through the 20's, though they weren't that difficult I imagine.
Back into Northcliffe, carried on a bit when should have gone right but realised fairly quickly. Got the (also misplaced) 19 and legged it back.
Missed the middle 4 I would have swept up at the end due to the errors out of my hands. Ah well.
Dave went the other way round and it was fine for him as he came the the controls before they should have been where they were!
Legs were tired though.
A very frustrating evening.
Despite legs feeling terrible, smooth 1-6 and had a good plan of which route to take to get them all, which was a good plan as it turned out but I didn't manage it because
Arrived in the pit marked for #7, no flag. Faffed about a bit to check I was in the right place. I was. Then remembered something about 7 had a different flag to 37, supposed it might have been moved. Decided to wait for the oncoming headlights to arrive to confirm the flag wasn't here so I could claim it in that event, they agreed, running to #8 come across #7 in the next re-entrant, not a pit. Wrong placement. Lost all momentum.
8,9 OK, faffed a bit 10 and 17 but fairly reasonable. 12 and 15 OK, down path to 16, look at map, right, control is at corner of fence at first building on the right.
Arrive a building, no path junction and a lot of grot. Go round the side. Go forward. Go back. No control. Definite first building on the path. Eventually give up. Come to control about 200m further on. Previous builiding new and unmapped.
Hobble down road in spikes, but then very smooth through the 20's, though they weren't that difficult I imagine.
Back into Northcliffe, carried on a bit when should have gone right but realised fairly quickly. Got the (also misplaced) 19 and legged it back.
Missed the middle 4 I would have swept up at the end due to the errors out of my hands. Ah well.
Dave went the other way round and it was fine for him as he came the the controls before they should have been where they were!
Legs were tired though.
Running 10:45 [3] 1.2 mi (8:58 / mi) +30m 8:19 / mi
Collecting 1-5, the ground now frozen.
Tuesday Dec 10, 2013 #
6 PM
Running 1:00:37 [3] 9.2 mi (6:35 / mi) +95m 6:23 / mi
Bingo loops, reduced session of 4 with Sunday in mind.
Faster than last time, 4:37/4:42/4:45/4:42 at the turn, but did 6 last time. Legs felt better than 3 weeks ago, boy this is a tough session even on 4, I still struggled up the hill but was quite strong off it, so that was good.
Great conditions tonight. Ease down now.
Faster than last time, 4:37/4:42/4:45/4:42 at the turn, but did 6 last time. Legs felt better than 3 weeks ago, boy this is a tough session even on 4, I still struggled up the hill but was quite strong off it, so that was good.
Great conditions tonight. Ease down now.
Monday Dec 9, 2013 #
6 PM
Running 45:12 [3] 5.99 mi (7:33 / mi) +100m 7:10 / mi
Nice sociable pre poker run with Niall round Pudsey and back to Bramley.
Very mild evening.
Still gutted I lost a hand with KKKJJ.
Very mild evening.
Still gutted I lost a hand with KKKJJ.
Sunday Dec 8, 2013 #
10 AM
Running 1:00:45 [3] 8.2 mi (7:24 / mi) +80m 7:11 / mi
Easy week starts with an hour round back of Highroyds, Tranmere Hill, Yeadon railway path, Queensway and A65. Mainly easy, up Tranmere hill was tough and some stiff breezes to contend with.
Saturday Dec 7, 2013 #
8 AM
Running warm up/down 15:30 [2] 2.0 mi (7:45 / mi)
Lincoln station to park
9 AM
Running race 16:46 [5] 3.1 mi (5:25 / mi)
Lincoln parkrun (#59) - 3rd, 16:46
3 laps of a flat, if narrow and in some places twisty lap on tarmac round Boultham park.
Took out the first lap and fully expected the two guys on my tail to drop away, but fair play, they didn't and on the second lap the work was shared. Started to lap people which was difficult on the narrow paths. Third lap I was struggling a little and the gaps opened, worked my way back onto the shoulder of 2nd with 300m to go but he unleashed an almighty kick I had no response to. Should have been mentally tougher and ground it out a bit longer but was quite tired after an early start this morning, decent time really.
3 laps of a flat, if narrow and in some places twisty lap on tarmac round Boultham park.
Took out the first lap and fully expected the two guys on my tail to drop away, but fair play, they didn't and on the second lap the work was shared. Started to lap people which was difficult on the narrow paths. Third lap I was struggling a little and the gaps opened, worked my way back onto the shoulder of 2nd with 300m to go but he unleashed an almighty kick I had no response to. Should have been mentally tougher and ground it out a bit longer but was quite tired after an early start this morning, decent time really.
Running warm up/down 14:45 [3] 2.0 mi (7:22 / mi)
Back into Lincoln
12 PM
Running 17:10 [3] 2.0 mi (8:35 / mi) +40m 8:05 / mi
Headingley station to Weetwood, via Becketts Park
1 PM
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi) +15m 7:46 / mi
Round Bod
2 PM
Running race 11:25 [5] 2.05 mi (5:34 / mi) +40m 5:15 / mi
Leeds Uni XC Relays, Leg 4, 11:25
Set off steady and it didn't feel very good to be honest.
But maintained pace and began to feel better and stronger and finished well, esp up last hill, so that's good. First XC of the season so easing myself into it. Would like to think would have been close to 11 if fresh and with people to run with and not with the course at its muddiest but thats very easy to say
Set off steady and it didn't feel very good to be honest.
But maintained pace and began to feel better and stronger and finished well, esp up last hill, so that's good. First XC of the season so easing myself into it. Would like to think would have been close to 11 if fresh and with people to run with and not with the course at its muddiest but thats very easy to say
Running warm up/down 15:45 [3] 2.0 mi (7:52 / mi) +20m 7:38 / mi
Group w/dn round the Hollies.
Friday Dec 6, 2013 #
7 AM
Running 28:00 [3] 4.2 mi (6:40 / mi) +20m 6:34 / mi
Down to Burley. Freezing, and legs felt OK, so faster than standard.
Thursday Dec 5, 2013 #
1 PM
Running 33:30 [3] 5.0 mi (6:42 / mi) +10m 6:40 / mi
Run round the Knavesmire with 10 sets of strides thrown in at various points.
Wind didn't really cause many issues as this route meant it was a cross wind for the most part. So a decent pace throughout.
Wind didn't really cause many issues as this route meant it was a cross wind for the most part. So a decent pace throughout.
7 PM
Running 40:15 [3] 5.5 mi (7:19 / mi) +30m 7:12 / mi
Cleckheaton to Heckmondwike and back on the greenway with Mick.
Nice and relaxed.
Given this line was still in situ in the mid 80's it's a right shame it isn't still in use, the Spen Valley could really do with a swift link to Bradford and Leeds, though tricky to link to Leeds in reality. Unfortuantely WY Metro are incompentent, certainly in comparison to their Manchester colleagues.
Nice and relaxed.
Given this line was still in situ in the mid 80's it's a right shame it isn't still in use, the Spen Valley could really do with a swift link to Bradford and Leeds, though tricky to link to Leeds in reality. Unfortuantely WY Metro are incompentent, certainly in comparison to their Manchester colleagues.
Wednesday Dec 4, 2013 #
6 PM
Running 16:45 [3] 2.1 mi (7:59 / mi) +110m 6:52 / mi
Shipley to Baildon, all uphill
7 PM
Urban Orienteering 44:50 [4] 6.25 mi (7:10 / mi) +225m 6:27 / mi
Baildon Street O - 1st, 36/50 controls
Obv I knew this map well having planned on it in the summer, and had a pre-planned idea of which was I was going to go in advance.
Was pleasantly surprised to see 50 controls on the map to make route choice crucial.
Executed plan very well in first half, head SW and across the bottom, then gradually zig zag up the east side, sweep across the top and hopefully have enough time at the end to do the NW part, the flattest on the map.
Headtorch died after 25 mins which meant I got a bit scrappy and hesistant.
Then when reached top of map and closest to finish with 6 mins left, was a little in no mans land, didnt have time to cover 1-5 in the NW but didn't fancy dropping down for a possible 4 and have to grind back up so settled on two just below the finish and number 4 which required a massive effort to get back in 44:50 from.
All good fun and got 6 more than Dave in 2nd, think I could have got 40/41 on a good day.
Obv I knew this map well having planned on it in the summer, and had a pre-planned idea of which was I was going to go in advance.
Was pleasantly surprised to see 50 controls on the map to make route choice crucial.
Executed plan very well in first half, head SW and across the bottom, then gradually zig zag up the east side, sweep across the top and hopefully have enough time at the end to do the NW part, the flattest on the map.
Headtorch died after 25 mins which meant I got a bit scrappy and hesistant.
Then when reached top of map and closest to finish with 6 mins left, was a little in no mans land, didnt have time to cover 1-5 in the NW but didn't fancy dropping down for a possible 4 and have to grind back up so settled on two just below the finish and number 4 which required a massive effort to get back in 44:50 from.
All good fun and got 6 more than Dave in 2nd, think I could have got 40/41 on a good day.
Running 8:00 [2] 0.9 mi (8:53 / mi) +15m 8:27 / mi
Warm down with Dave
Tuesday Dec 3, 2013 #
7 PM
Running 1:28:15 [3] 12.1 mi (7:18 / mi) +265m 6:50 / mi
Hill session.
7 x 90s / 2 min run down / 30s / 1 min run down = 5 min cycle
So one set than last time.
Brutal, but did well. Last 2 x90s were very painful from halfway.
Great group out tonight, really working well together
7 x 90s / 2 min run down / 30s / 1 min run down = 5 min cycle
So one set than last time.
Brutal, but did well. Last 2 x90s were very painful from halfway.
Great group out tonight, really working well together
Monday Dec 2, 2013 #
2 PM
Running 1:07:14 [3] 8.5 mi (7:55 / mi) +305m 7:07 / mi
Day off today, so up to Chevin, Danefield and back on Chevin, then down to Otley.
Ideal cool conditions and not too bad underfoot.
Unfortunately legs never got going and it was a bit of a struggle really, on one hand a bit more hilly then I have been running of late but then I should be fit enough to cope and hardly hammered it last few days. Was aiming for 80 minutes but decided that wasn't worthwhile really. Never Mind.
Ideal cool conditions and not too bad underfoot.
Unfortunately legs never got going and it was a bit of a struggle really, on one hand a bit more hilly then I have been running of late but then I should be fit enough to cope and hardly hammered it last few days. Was aiming for 80 minutes but decided that wasn't worthwhile really. Never Mind.
Sunday Dec 1, 2013 #
1 PM
Running 1:16:30 [2] 10.3 mi (7:26 / mi) +60m 7:18 / mi
Easy run to Guiseley to watch the WYXC Lge.
Overall it was easy, but I did miles 2,3 and 4 at 6:30 just to warm up and get the legs turning over, then easy miles watching the mens race and back home after. Prob ideal for today really, 2 weeks to Telford so not doing anything silly.
Overall it was easy, but I did miles 2,3 and 4 at 6:30 just to warm up and get the legs turning over, then easy miles watching the mens race and back home after. Prob ideal for today really, 2 weeks to Telford so not doing anything silly.