Training Log Archive: LeonIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
6 PM
Running 50:30 [4] 7.5 mi (6:44 / mi) +40m 6:37 / mi
Group run round Woodlesford/Methley meadows
Faster than I would normally run after a race
Didn't flog myself but certainly a steady effort
Let the guys run ahead of me by a bit, but once legs moving was OK, main issue was stopping and starting through gates and stiles and getting back up to speed
Faster than I would normally run after a race
Didn't flog myself but certainly a steady effort
Let the guys run ahead of me by a bit, but once legs moving was OK, main issue was stopping and starting through gates and stiles and getting back up to speed
Sunday Mar 30, 2014 #
9 AM
Running warm up/down 14:30 [2] 1.7 mi (8:32 / mi)
10 AM
Running race 33:19 [5] 6.2 mi (5:22 / mi) +10m 5:21 / mi
Cheshire 10k, 12th, 33:19, PB
Obviously happy with a PB but a case of could have done even better.
Scarred by Telford/Ribble Valley/Trafford, was expecting a bad patch to hit, but it never came.
Felt good, fluid and strong throughout really, well at least until 8k but that was always going to hurt anyway.
So left feeling I could have dug in earlier and got close to that elusive sub 33 clocking.
Great course, conditions were ideal which helped.
Ended up being a bit of a solo run in actual fact which is interesting in itself, overtook 3 people who were blowing up.
Progress is showing anyway.
Would have liked to have done 1 more 10k with PB potential during April but doesn't look achieveable sadly...
Obviously happy with a PB but a case of could have done even better.
Scarred by Telford/Ribble Valley/Trafford, was expecting a bad patch to hit, but it never came.
Felt good, fluid and strong throughout really, well at least until 8k but that was always going to hurt anyway.
So left feeling I could have dug in earlier and got close to that elusive sub 33 clocking.
Great course, conditions were ideal which helped.
Ended up being a bit of a solo run in actual fact which is interesting in itself, overtook 3 people who were blowing up.
Progress is showing anyway.
Would have liked to have done 1 more 10k with PB potential during April but doesn't look achieveable sadly...
11 AM
Running warm up/down 15:00 [3] 1.9 mi (7:54 / mi)
Saturday Mar 29, 2014 #
Note
(rest day)
Friday Mar 28, 2014 #
6 AM
Running 40:20 [3] 5.5 mi (7:20 / mi) +60m 7:06 / mi
Down to Shipley, not too bad, once the downhill section kicked in legs were moving well.
Thursday Mar 27, 2014 #
6 PM
Running 50:40 [3] 7.0 mi (7:14 / mi) +50m 7:05 / mi
Leeds to Calverley down the canal, with strides at end
Miserable weather again, but passed quite quickly and felt quite good despite heavy bag on back
Miserable weather again, but passed quite quickly and felt quite good despite heavy bag on back
Wednesday Mar 26, 2014 #
12 PM
Running 28:30 [3] 4.1 mi (6:57 / mi)
South down the river and over the stile for the first time this year
Tried to run a bit faster than merely easy
Tried to run a bit faster than merely easy
6 PM
Running 44:30 [3] 6.5 mi (6:51 / mi) +100m 6:32 / mi
Down to Burley (off road) and back up (road)
Solid pace, felt fairly decent.
No sign of spring arriving any time soon.
Solid pace, felt fairly decent.
No sign of spring arriving any time soon.
Tuesday Mar 25, 2014 #
12 PM
Running 30:00 [3] 4.0 mi (7:30 / mi)
Bootham plodsville
7 PM
Running intervals 1:14:00 [3] 11.2 mi (6:36 / mi) +30m 6:33 / mi
Track session, 12 x 400 in 72 with 200 in 70 recovery
Felt garbage first 6, very hard work seriously considered stopping, but last 6 were good as Mr Osborne cranked things up a notch, last one was 67 I think.
Bloody cold.
Felt garbage first 6, very hard work seriously considered stopping, but last 6 were good as Mr Osborne cranked things up a notch, last one was 67 I think.
Bloody cold.
Monday Mar 24, 2014 #
6 PM
Running 59:00 [2] 7.5 mi (7:52 / mi) +100m 7:33 / mi
Easy run round Chevin with Pete, a little dark by the end.
Sunday Mar 23, 2014 #
11 AM
Running 1:31:12 [3] 12.25 mi (7:27 / mi) +30m 7:23 / mi
Ran from hotel in Newcastle suburbs out to Blyth, along the old waggonway and bridlepath, then down Holywell Dene to Seaton Sluice and up the coast.
Ran most of Holywell Dene and coast on a Sun run after Blaydon '12 so knew where I was going once I got here, very pleasant as was the bit before that.
Indeed I was only about a mile from where I did the pre-Whitley Bay parkrun Riverside branch run, so add that on and you've got a superb 22-23 mile run.
Legs felt trashed before the run but once I got going were pretty good.
Could have made it virtually 100% off road run but gave up on running on the beach after 7 or 8 minutes, too soft and too windy.
Blyth wetherspoons is well worth a visit, superb cinema conversion.
As for the rest of Blyth, well there were four gentlemen stood round some kind of giant lizard on a patch of wasteland (I'm serious) and another guy getting into a taxi with one barefoot. It takes all sorts.
Ran most of Holywell Dene and coast on a Sun run after Blaydon '12 so knew where I was going once I got here, very pleasant as was the bit before that.
Indeed I was only about a mile from where I did the pre-Whitley Bay parkrun Riverside branch run, so add that on and you've got a superb 22-23 mile run.
Legs felt trashed before the run but once I got going were pretty good.
Could have made it virtually 100% off road run but gave up on running on the beach after 7 or 8 minutes, too soft and too windy.
Blyth wetherspoons is well worth a visit, superb cinema conversion.
As for the rest of Blyth, well there were four gentlemen stood round some kind of giant lizard on a patch of wasteland (I'm serious) and another guy getting into a taxi with one barefoot. It takes all sorts.
Saturday Mar 22, 2014 #
8 AM
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Darlington, one mile w/up & one mile w/dn
9 AM
Running race 16:37 [5] 3.1 mi (5:22 / mi)
Darlington parkrun (#67) - 1st, 16:37
Very cold so hit it hard from the off and soon found myself away and clear.
Maintained a solid pace, laps were 5:27,5:31,5:29
Would prob have run a parkrun PB if it wasn't for the masses of people I had to lap and weave in and out of.
Deceptive course in that the laps went very quickly unlike some other 3 lappers I've done. All tarmac.
Very cold so hit it hard from the off and soon found myself away and clear.
Maintained a solid pace, laps were 5:27,5:31,5:29
Would prob have run a parkrun PB if it wasn't for the masses of people I had to lap and weave in and out of.
Deceptive course in that the laps went very quickly unlike some other 3 lappers I've done. All tarmac.
11 AM
Running warm up/down 24:00 [3] 2.8 mi (8:34 / mi)
Thirsk - 1.9 before and 0.9 after
12 PM
Urban Orienteering race 41:27 [5] 6.6 mi (6:17 / mi)
Thirsk Urban Race - 1st, 41:27
Very pleasing, had expected to be a bit rusty but apart from first 2 controls was always planning ahead and knew what I was doing with good map contact. Made some good decisions on route simplification which helped keep leg speed high.
Only very minor errors were
1. Turned in one too early from east, should have gone round top I think
2. Was stood still for a fair while working it out
8. Not the best route, possibly should have risked diagonal across market square
17. Went around building should have gone south of hedge boundary and round
20. Went south, splits suggest north was quicker
Route on route gadget for those interested in other choices
A good start to the urban year!
Very pleasing, had expected to be a bit rusty but apart from first 2 controls was always planning ahead and knew what I was doing with good map contact. Made some good decisions on route simplification which helped keep leg speed high.
Only very minor errors were
1. Turned in one too early from east, should have gone round top I think
2. Was stood still for a fair while working it out
8. Not the best route, possibly should have risked diagonal across market square
17. Went around building should have gone south of hedge boundary and round
20. Went south, splits suggest north was quicker
Route on route gadget for those interested in other choices
A good start to the urban year!
C • 17 1
C • 3 2
Friday Mar 21, 2014 #
6 AM
Running 40:30 [3] 5.6 mi (7:14 / mi) +15m 7:10 / mi
Had a parcel to pick up from the sorting office in Ilkley so ran to get it before train to work. Considered going off road via Ben Rhydding estate but yesterdays rain put me off that.
Nice downhill start, thought I was feeling OK but pace was slow.
Didn't see a car until I got to the A65!
Nice downhill start, thought I was feeling OK but pace was slow.
Didn't see a car until I got to the A65!
Thursday Mar 20, 2014 #
6 PM
Running 1:06:30 [3] 8.5 mi (7:49 / mi) +190m 7:19 / mi
Horsforth - Home via Rawdon Billing, with Matt
Majority off road
Grim evening, wind and rain, first day of spring eh?
But at least we had some daylight.
Easy pace, legs felt decent after 20 mins or so.
8 x 30s off 40s once I got to Guiseley, felt good and fast running at speed, amazing how long 30s feels when flat out!
Majority off road
Grim evening, wind and rain, first day of spring eh?
But at least we had some daylight.
Easy pace, legs felt decent after 20 mins or so.
8 x 30s off 40s once I got to Guiseley, felt good and fast running at speed, amazing how long 30s feels when flat out!
Wednesday Mar 19, 2014 #
12 PM
Running 33:30 [3] 4.5 mi (7:27 / mi) +20m 7:21 / mi
West Park and Hob Moor, first mile slow, then OK
Should go this way more often, quite pleasant
Should go this way more often, quite pleasant
6 PM
Running 14:40 [3] 1.75 mi (8:23 / mi) +30m 7:57 / mi
Knaresborough to Starbeck
Urban Orienteering 44:42 [4] 6.5 mi (6:53 / mi) +30m 6:47 / mi
Starbeck Street O, 23/30 controls, 44:42
Nice to start in daylight.
First 4 miles easy pace then stepped it up when I felt like getting some more controls, and also I might get stuck the wrong side of Belmont Level Crossing at 19.09.
Far trickier than last time but planned well and took an optimum route.
Has to be said a few controls were ambiguous and a few paths missing, not sure that excuses people jumping through hedges as I saw two people do.
Good fun though, as usual
Nice to start in daylight.
First 4 miles easy pace then stepped it up when I felt like getting some more controls, and also I might get stuck the wrong side of Belmont Level Crossing at 19.09.
Far trickier than last time but planned well and took an optimum route.
Has to be said a few controls were ambiguous and a few paths missing, not sure that excuses people jumping through hedges as I saw two people do.
Good fun though, as usual
Tuesday Mar 18, 2014 #
12 PM
Running 30:14 [3] 4.1 mi (7:22 / mi)
Did the first mile into the wind, the second wind behind then faffed around the hospital area for a bit. Legs felt good actually.
6 PM
Running warm up/down 31:00 [3] 4.0 mi (7:45 / mi)
7 PM
Running 24:17 [5] 4.6 mi (5:17 / mi)
Track,
6 mins (2) 2 x 1k (90s) 4 x 400 (60s) 1k
1850m, 3:12, 3:08, 72,71,72,69, 3:08
Windy
Not my greatest session ever but I ground it out, solid enough in the circumstances
Felt sluggish throughout, perked up a bit at the end
Felt very out of it and shattered at end
6 mins (2) 2 x 1k (90s) 4 x 400 (60s) 1k
1850m, 3:12, 3:08, 72,71,72,69, 3:08
Windy
Not my greatest session ever but I ground it out, solid enough in the circumstances
Felt sluggish throughout, perked up a bit at the end
Felt very out of it and shattered at end
8 PM
Running warm up/down 15:10 [3] 2.0 mi (7:35 / mi)
Monday Mar 17, 2014 #
6 PM
Running 46:30 [4] 7.3 mi (6:22 / mi) +100m 6:07 / mi
Group run Woodlesford Swillington etc first half off road before light faded
I was the slowest there. Struggled 15-25 mins OK after that, have to get used to these faster runs, they will benefit me.
I was the slowest there. Struggled 15-25 mins OK after that, have to get used to these faster runs, they will benefit me.
Sunday Mar 16, 2014 #
8 AM
Running 1:50:40 [3] 13.5 mi (8:12 / mi) +270m 7:43 / mi
Menston to Pudsey via Guiseley, Esholt, Calverley and LCW
To pick Daves car up from the beer festival (which I didn't go to!) and with Lucy, plus Rod and Pete for the first bit.
Did an extra bit before I met up with the others as knew pace would be slower as a group but it was a very enjoyable run, except for the small sections into the howling wind. Nice relaxed pace, ideal really.
Hip flexors a little tight by the end
To pick Daves car up from the beer festival (which I didn't go to!) and with Lucy, plus Rod and Pete for the first bit.
Did an extra bit before I met up with the others as knew pace would be slower as a group but it was a very enjoyable run, except for the small sections into the howling wind. Nice relaxed pace, ideal really.
Hip flexors a little tight by the end
Saturday Mar 15, 2014 #
11 AM
Running warm up/down 16:00 [3] 1.9 mi (8:25 / mi)
Running race 30:32 [5] 5.55 mi (5:30 / mi) +80m 5:16 / mi
Northern 12 Stage, Leg 1, 27th, 30:32
First leg for incomplete (less said about that the better) B Team.
Remember running 12 stage here 10 years ago but couldn't really remember the route. It was a good thing I went round as a warm up as a) it wasn't well marshalled/marked, and b) once you got up the long drag of a climb, the wind was battering you headon for the next 600m extending the toughest bit of the course.
Being Leg 1, loads of people went off too quick.
Managed to keep my head and not get drawn in, and must have overtaken 15 people from 1k onwards.
I think this was a better run that last week, so that's good, though it's hard to tell with the hills and the wind. But didn't have an extended bad patch and felt strong on the second lap. Was neck and neck down the home straight with a guy from Kendal I think but he had too much for me.
Tough hard workout which was the main thing. Mentally seem to be turning it round now hopefully
Interestingly the local King of Strava had a run out and was > 2 mins down on me. And the 6 minute 'steady' man also ran and wasn't far off that at race pace...
First leg for incomplete (less said about that the better) B Team.
Remember running 12 stage here 10 years ago but couldn't really remember the route. It was a good thing I went round as a warm up as a) it wasn't well marshalled/marked, and b) once you got up the long drag of a climb, the wind was battering you headon for the next 600m extending the toughest bit of the course.
Being Leg 1, loads of people went off too quick.
Managed to keep my head and not get drawn in, and must have overtaken 15 people from 1k onwards.
I think this was a better run that last week, so that's good, though it's hard to tell with the hills and the wind. But didn't have an extended bad patch and felt strong on the second lap. Was neck and neck down the home straight with a guy from Kendal I think but he had too much for me.
Tough hard workout which was the main thing. Mentally seem to be turning it round now hopefully
Interestingly the local King of Strava had a run out and was > 2 mins down on me. And the 6 minute 'steady' man also ran and wasn't far off that at race pace...
12 PM
Running warm up/down 16 [3] 2.0 mi (8 / mi)
Friday Mar 14, 2014 #
Note
(rest day)
Thursday Mar 13, 2014 #
12 PM
Running 30 [3] 4.0 mi (8 / mi)
Rowntree Park. Nice, but a little tired.
6 PM
Running 30:20 [3] 4.1 mi (7:24 / mi) +50m 7:08 / mi
Woo-hoo! Out in daylight (well, gloaming) from home after work for the first time this year. Down to Bleach Mill and over the fields to Burley, back on the bridleway, inc. 8 x strides.
Instant uplift in motivation, strides felt v.good.
Still a little tired for the rest of it, mind.
Instant uplift in motivation, strides felt v.good.
Still a little tired for the rest of it, mind.
Wednesday Mar 12, 2014 #
1 PM
Running 30:04 [3] 4.2 mi (7:10 / mi)
Nice cruise down the river in the sun, not a bad pace once I got going
7 PM
Running 52:25 [3] 7.0 mi (7:29 / mi) +60m 7:18 / mi
Easy run round Guiseley
Felt a bit tired
Police had highroyds taped off for some reason
Felt a bit tired
Police had highroyds taped off for some reason
Tuesday Mar 11, 2014 #
7 PM
Running 1:09:00 [3] 10.0 mi (6:54 / mi) +60m 6:46 / mi
Track 5 x (600 (100j) 300 (200j))
Reduced session after Sunday, full set was 7/8 sets
Good group of myself Josh, Oz, Sean and Susan working well together
151/2 and 53/4 but not sure I'd have like to have done 8 sets
Felt pretty good on the whole
Reduced session after Sunday, full set was 7/8 sets
Good group of myself Josh, Oz, Sean and Susan working well together
151/2 and 53/4 but not sure I'd have like to have done 8 sets
Felt pretty good on the whole
Monday Mar 10, 2014 #
12 PM
Running 36:50 [3] 5.0 mi (7:22 / mi) +40m 7:11 / mi
York Uni 5 mile loop 'Route 66'
Legs felt OK but wouldn't have liked to have gone much faster.
Legs felt OK but wouldn't have liked to have gone much faster.
Sunday Mar 9, 2014 #
9 AM
Running warm up/down 15:00 [3] 1.9 mi (7:54 / mi)
Running race 33:45 [5] 6.2 mi (5:27 / mi) +10m 5:25 / mi
Sunday – TRAFFORD 10K – 33:45
Ideal conditions. After the first 5k, this was heading towards another car crash like Telford or Ribble Valley, so the fact I managed to stop from happening in the second half means I can take several positives from the race.
First half just didn’t happen, pace was quick from the off but I expected that, think I ran a sensible first mile in 5:15, but felt pressure to get up to the people I knew I should be with, and the pace felt harder on my legs than the first miles at Telford or Ribble Valley. Second mile tried to settle down and made some ground up but was not feeling great, legs felt like they were working hard.
3-5k was the real bad patch, 3rd mile 5:36, lost contact with the big group ahead and legs and arms feeling heavy, felt like I was at 9k not 4-5k. Told myself to dig in and try and not to let gap get too big. Passed half way and gap wasn’t getting any bigger and started to pass people at the side of the road who’d dropped out, legs started to feel better. Began to feel like there was still something in tank and was moving a lot better. Started to catch people dropping of the group ahead but couldn’t quite reach the group up the road who were now moving at the same pace. Felt strong for the rest of the race really but was stuck in the same gear. Was possibly a bit wary of pushing myself back over the edge 7-8k when I possibly should have made a big effort to speed up a touch. Finished hard but only buried myself last 200m.
So positives are I stopped this from going way of Telford/Ribble Valley, got through the bad patch, and I felt strong in the second half. Didn’t look at watch during race which definitely helped. Negatives are how hard the first half felt. If I had put the first half of Telford with this second half would nearly be there.
Ideal conditions. After the first 5k, this was heading towards another car crash like Telford or Ribble Valley, so the fact I managed to stop from happening in the second half means I can take several positives from the race.
First half just didn’t happen, pace was quick from the off but I expected that, think I ran a sensible first mile in 5:15, but felt pressure to get up to the people I knew I should be with, and the pace felt harder on my legs than the first miles at Telford or Ribble Valley. Second mile tried to settle down and made some ground up but was not feeling great, legs felt like they were working hard.
3-5k was the real bad patch, 3rd mile 5:36, lost contact with the big group ahead and legs and arms feeling heavy, felt like I was at 9k not 4-5k. Told myself to dig in and try and not to let gap get too big. Passed half way and gap wasn’t getting any bigger and started to pass people at the side of the road who’d dropped out, legs started to feel better. Began to feel like there was still something in tank and was moving a lot better. Started to catch people dropping of the group ahead but couldn’t quite reach the group up the road who were now moving at the same pace. Felt strong for the rest of the race really but was stuck in the same gear. Was possibly a bit wary of pushing myself back over the edge 7-8k when I possibly should have made a big effort to speed up a touch. Finished hard but only buried myself last 200m.
So positives are I stopped this from going way of Telford/Ribble Valley, got through the bad patch, and I felt strong in the second half. Didn’t look at watch during race which definitely helped. Negatives are how hard the first half felt. If I had put the first half of Telford with this second half would nearly be there.
10 AM
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Saturday Mar 8, 2014 #
Note
(rest day)
Friday Mar 7, 2014 #
6 AM
Running 28:45 [3] 4.0 mi (7:11 / mi)
Highroyds to Burley for train to work.
Wet
Not feeling too bad for a morning run.
Wet
Not feeling too bad for a morning run.
Thursday Mar 6, 2014 #
3 PM
Running 1:10:35 [3] 9.0 mi (7:51 / mi)
At a conference at Weetwood which finished 15:30 so took the opportunity to run off road in daylight, down Otley Road to Golden Acre, round Adel Dam, down Meanwood Trail all the way into city centre.
Glorious and quiet, not many people about. Relaxed pace, just enjoying it. (+ heavy bag)
Glorious and quiet, not many people about. Relaxed pace, just enjoying it. (+ heavy bag)
Wednesday Mar 5, 2014 #
12 PM
Running 32:00 [3] 4.2 mi (7:37 / mi) +20m 7:30 / mi
Incredibly slow first mile but same effort soon had me running at a reasonable pace
6 PM
Urban Orienteering 40:40 [3] 5.7 mi (7:08 / mi) +60m 6:55 / mi
Pannal Street O, 2nd
Not going full out again, taking it (relatively) easy. Ended up on same route plan as Edwyn and Richard. Myself and Richard pretty much neck and neck for most of it, with me pulling away slightly to the end. Once clear I was going to get them all in time, eased off a touch and took the long route back to add some extra distance.
Not going full out again, taking it (relatively) easy. Ended up on same route plan as Edwyn and Richard. Myself and Richard pretty much neck and neck for most of it, with me pulling away slightly to the end. Once clear I was going to get them all in time, eased off a touch and took the long route back to add some extra distance.
Running warm up/down 13:17 [3] 1.6 mi (8:18 / mi)
Tuesday Mar 4, 2014 #
7 PM
Running 1:18:00 [3] 11.1 mi (7:02 / mi) +100m 6:50 / mi
Track - 12 x 400 on 200 off
Aim was 72 seconds for both the 400 and 200, first was way off at about 75, but rest of the first half were there or thereabouts.
2nd 6 picked up and were all 69/70, 66 for the final rep.
Great group tonight. Felt strong and had some zip in the legs.
Aim was 72 seconds for both the 400 and 200, first was way off at about 75, but rest of the first half were there or thereabouts.
2nd 6 picked up and were all 69/70, 66 for the final rep.
Great group tonight. Felt strong and had some zip in the legs.
Monday Mar 3, 2014 #
1 PM
Running 30:01 [3] 4.0 mi (7:30 / mi) +20m 7:23 / mi
West side loop. First mile a plod, but same effort was a minute per mile quicker by the end
6 PM
Running 46:49 [4] 7.7 mi (6:05 / mi) +100m 5:51 / mi
Rothwell and Carlton loop from Coach Townsend's house.
Steady paced, the after Tom, Dom and Cloughy turned off I was left with Deakin and Lisgo and the pace immediately stepped up a gear.
Remainder of run was spent at <5:30s (about 5mi)
Was less of a problem once I'd got my legs up to speed but I couldn't change gear as quickly as they did. Working hard, obviously.
A BIG last 7 days, straight to bed tonight.
I love how people describe their runs, one guy who shall remain nameless insists 6:00 pace is 'steady'
Then you look at his PBs and laugh to yourself...
Steady paced, the after Tom, Dom and Cloughy turned off I was left with Deakin and Lisgo and the pace immediately stepped up a gear.
Remainder of run was spent at <5:30s (about 5mi)
Was less of a problem once I'd got my legs up to speed but I couldn't change gear as quickly as they did. Working hard, obviously.
A BIG last 7 days, straight to bed tonight.
I love how people describe their runs, one guy who shall remain nameless insists 6:00 pace is 'steady'
Then you look at his PBs and laugh to yourself...
Sunday Mar 2, 2014 #
10 AM
Running 1:45:59 [3] 13.0 mi (8:09 / mi) +500m 7:17 / mi
Amazingly unhungover after last nights 10hr drinking session so off we went fairly early
Highroyds, Hawksworth, Baildon, Top of Moor, over to Burley Moor faffed on there for a bit and dropped home.
Some paths I haven't been on for a while and/or only go on in summer are in a bad state.
Fair amount of climbing, legs didn't feel too bad overall, pleasing.
Highroyds, Hawksworth, Baildon, Top of Moor, over to Burley Moor faffed on there for a bit and dropped home.
Some paths I haven't been on for a while and/or only go on in summer are in a bad state.
Fair amount of climbing, legs didn't feel too bad overall, pleasing.
Saturday Mar 1, 2014 #
9 AM
Running 1:18:20 [3] 12.1 mi (6:28 / mi) +50m 6:24 / mi
LCAC Trail session
6 mins (2) 4 x 1 (1)
3 mins
6 mins (2) 4 x 1 (1)
3 mins
6 mins
Make no mistake, this was hard work. 6 mins feels like a very long time.
But I was pleased to average somewhere between 5:05 and 5:10 pace off a hard week, off the national.
See where this takes me next Sunday
6 mins (2) 4 x 1 (1)
3 mins
6 mins (2) 4 x 1 (1)
3 mins
6 mins
Make no mistake, this was hard work. 6 mins feels like a very long time.
But I was pleased to average somewhere between 5:05 and 5:10 pace off a hard week, off the national.
See where this takes me next Sunday