Training Log Archive: Leon

Ormskirk parkrun - 1st, 17:15

Didn't feel great to begin with but got into it and won by 90s
5:52/5:40/5:26 mile splits, so really should have gone off harder and got the CR (17:08), but never mind, good to have the last mile quickest and found a fast finish from somewhere.

Was working hard to try and lap my Dad on the last lap but missed out by about 5 secs!

Nice trail course round Edge Hill Uni campus. I do hope someone is mapping this for a sprint.

Slow run Rowntree Park way

Run from Dentist in Oakwood back into town for train to work.
Via East End park, not the nicest route (politely put) but straight route too short

Warm Up

Ran the Ilkley urban race from a couple of weeks back (hadn't looked at map)

Today's rain made conditions similar to on the day I believe
Started off running at about 75% but after about 7 controls having got going on the tarmac was at or around 90% effort and the hill up to 19 was more than that!

First 5 controls - I'll say nothing, my views could be guessed really!
Having said nothing, I was quite accurate on them, which was pleasing, pretty sure I found the right 1 and 2, 3 and 4 less sure but fairly hopeful, and 5 hit dead on with the tape still in place. Should mention there were a few trods still about which did give an idea, but may have also done so on the day. Took a straight line 3-4, a lot of people seem to have dropped down to the tarn path.
7:55 for the first 5 controls, compares quite well to Ian's 7:00

5-6, long leg. I went east, seemed a fairly clear cut choice based on instinct to me. One 1 route on RG like this though, so I may be wrong! Certainly if I was going through the station, west, I would have gone that way from the off and through #22 but a lot of people dropped to the roundabout and went left. Took me about 9:04, not going flat out though. However couldn't get into the school so prob add 10s to that. On the debit side, tiptoed off the moor as nearly fell down steps approaching gate, and botched that route between tarn and gate heading back towards start slightly.

Long leg let me plan ahead and 7,8,9 straightfoward.
10, straight west down river. Climbed grass bank between steps and olive green then in from north.
12, hit zig zag through car park
13, along path to S of bowling green. Back out of 12 was prob slightly quicker
14, south out of 13, approached from the south. Nearly lost it entering parkland on mossy stuff
15, left 14 north and along main road
16, south from 15 up steps and due east. Would have lost time in the event I think with control being under bridge
17, Up road
18, northerly route entering woodland in NE corner
19, really messed this one up. went west from 18 and down path, crossed small patch of open land and entered next set of woodland in NE corner. Got about 30s into this and clocked I couldn't cross uncrossable wall onto curved path to the east. Thought about turning round but decided to push on to road to south of 19, even then managed to come out of woods in SW, not SE corner. Prob a minute lost, at least.
20, out of path to SE and through gap in hedge to south of control/statue (is there a gap in the black on the west of the control circle?)
21, overshot entrance to path
22, straightforward.
Called it a day after running down ginnel (v.slippy!!) to station as knew coudn't get into school at end.

41:38 for all that, 5s slower than Dave's winning time, but prob need to add 4 mins on for the bit at the end I missed.
Pleased with that (I had it in my head winning time was 38xx so was disappointed when stopped watch) given moorland bit at start and not running too hard until 2nd half, only one error on 19, though a significant one.

EBOR Knavesmire North Event - 16:22

More nettlely fun. Never got up to full speed. Only a couple of hesitations but was along the right lines on both occasions. Made the best of the area. Took the urban map away to do as training one lunchtime

Got train to Garforth and cycled to Aire event at Rothwell.
Good to be back on the bike, which I picked up after repairs today. Was a smooth ride and fairly fast, though mostly downhill.

AIRE Rothwell country park event - 1st/12 - 23:46

Never orienteered here before, interesting little area, only runnable on the paths but you could trample over the long grass or hack through undergrowth elsewhere.

Was quite pleased with my lines into controls, hit most of them spot on, except 7-8 lost track of where I was, overshot a bit, but map wasn't accurate in suggesting I could get through from east. Then 8-9 turned left and went past start which was v.long way round, but had expected to see an entrance to a car park and when I didn't see one assumed I was further north than I was.

Cycled back to Woodlesford station.

Logistics worked perfectly tonight!

Track - 6 x (600 (200rec) 300 (400 rec))

More purgatory as I attempt to find some speed.
Off the back of Oz & Susan by about 30-40m on the 6's, so about 1:57.
Was managing approx 75s per lap on the 6's but it was hurting a lot, really had to grind it out. But better than flogging myself for 80's like two weeks ago.
Was almost in touch on the 3's and these felt better, 54/55's.

Don't like feeling like this, but got to tough it out, at least I managed the whole session this time.

Warm down felt terrible, almost stopped and walked.

Event: York City Event and YHOA Urban League
 

York City Race - 1st, 36.21

Well, I won, so can't complain, but didn't get me very enthused today.

Maybe I am too familiar with York, or maybe I'm finding it easier, but...
Other people have been raving about the courses, but I think this is my 4th City race and think all the other years were a greater test. Only 8-9 and 12-13 really got me thinking. And my legs never clicked into gear either.
Was a very centrally based map which was an interesting choice. Did it end up a bit short as a result?

Having said that, lost a heap of time to #3 thinking it was on the wall and it wasn't, and even it was, my route actually along the wall was pretty silly.

Can't think of anywhere else I would have lost time really.

Don't think through the station was quicker to 13.
To 9, chose the northerly route west down the river.

Usual masses at the end, much as I'm a huge urban O fan, I'm not sure for how much longer this is sustainable really.
I made a big effort to at least pant 'thank you' or 'excuse me' whenever in near proximity to the public, but heard several mutterings of discontent as I passed.

C • easy 4

Time to stop messing about now not injured

Up to Yeadon tarn alone, then 2.5 laps with Charlotte finishing her 5k

Porthcawl parkrun - 1st, 17.18

Probably a better run than Weds all told, hillier, and windier.

Had company for the first mile which helped, hard work on the way back alone.

Rhyl sun centre 5k - 5th, 16:58

Aim was to break 17 and I did that, but it wasn't pretty

Solo run from a mile in, was closing in on 3rd/4th until the turnaround point and then they jumped clear somehow. Stll, progress continues.

Easy 5 down the club, feeling a little fitter

Took kit to work, but failed to take trainers. Doh!

Event: NOC Urban Event (EM Urban League)
 

Hardly needed

Newark Urban Race - 1st, 46:27

Warm!
I thought the first 24 controls were excellent, well planned.
25-28 however looked and felt as if they had just be tagged on the end to make up the distance, but never mind.

Physically was struggling from about half way, managed to stir myself by thought I might be head to head with someone I saw coming out of #8 as I was going in, however this turned out not to be the case.

Mentally too, I found it tough to summon the will to plan ahead, certainly until 10-12 when I found the breathing space to do so (sign of good planning!)

Mistakes and route choices:
#1 - did a full 270 round the castle having failed to spot the gate by the roundabout, though I did realise one I'd passed it, but decided to plough on.
3-4 - via main road
4-5 - through ASDA
5-6 through underpass (nice clear mapping I felt)
#7 - saw runners coming from ginnel to the west and blindly entered that way only to realise I was wrong
10-11 - went east and round to north turning south at SW corner of park. Think southerly route was quicker.
11-12 through park and in from east
12-13, north and down the side of Morrisons
14 - mistake, as had folded map down middle and almost erased uncrossable wall. still should have spotted it, and so my route from west didn't work and had to go round south and in from east
15 - Initially planned to go through park but changed my mind and just followed path N of church to road
16 - through 17
18 - through market square and underpass
20 - from north, think south was quicker
22 - underpass again! Hesitated when saw gate at end of passage which wasn't marked on map, luckily it was open and good route then into 22
24 - through ASDA again, though underpass again might have been quicker but was able to plan ahead here
29 - was it quicker via the locks? tough one, but I think it was. I didn't go that way.

Good area, thanks to all.

Warm!

Hanley parkrun - 1st, 17:37

More progress, certainly this was harder than last week, very warm (parkrun vest, anyone?) and park sloped from top to bottom. Course was a sort of B shape where you did the small top loop, and then two large loops, with all the descent in one go down the back of the B, but luckily a flat bit halfway when climbing back up.
Took it fairly easy to begin with but still found myself clear after the small lap, kicked on up the hill start of big lap and then it was me against the clock. Glad the improvement is tangible.

Have now officially lost count of the number of different parkruns I've done, as I got it wrong when asked at the end!

POTOC Summer Series event, Hanley Forest Park - 1st, 46:24

Too convienient not to attend!

Still in parkrun run kit, so the two hills were tricky, was slipping all over the place. Some of the controls seemed to be placed a little cunningly (to be polite) compared to the map. Lots of seasonal undergrowth! Good sprint area though. Was quite pleased with my navigation. But my legs were knackered. Two main mistakes, path didn't seem to exist to #12 and I ended up on a path back to #7, and ran 5m away from #15 but never saw it at all until I took a slow walk round the area. Good fun, deserved a higher attendance.

Future double Wednesdays
28th May - Millthrope (EBOR) & Rothwell (AIRE)
11 June - Pannal (CLARO) & Nunroyd (AIRE)
18 June - Hob Moor (EBOR) & Holt Park (AIRE) - Hookstone (CLARO) for the Triple, if I had a car.

Humid, not too pleasant loop along the river

EBOR Summer Series (Superstars course) - Fulford Ings - 19:50ish

The double of EBOR & AIRE events was well and truly on tonight, so with this event a mile from the office arrived for the first start at 17:30

Ran hard and fast and navigated quite well though over shot #6 and #9 from running too fast, however quickly realised this. It was announced it was nettley and this was a bit of an understatement, as first round I was reduced to wading/jumping on the approach to a few controls.

Farce at the penultimate control as I couldn't find it, saw a control the other side of the clearing bit but assumed it wasn't my course, faffed around a bit then struck me the nearby might have moved the control, went over to check and it was indeed the right code, however being 10ft up in a tree I couldn't reach it.

Good fun and a real sprint course.

Up the big hill

AIRE Summer League - Prince of Wales park - 1st, 20:20

Legs were a bit tired but this was a well planned course with plenty of route choice. Managed to keep going and got near to most controls with a quick map check for the final bit. Think I missed a couple of optimum route choices and was a bit hesitant in the school grounds too. Pleased with the final wooded section where often gone wrong in the past. Scraped in 5s ahead of George Stevens. No nettles!

Down the big hill

First track session back

Was meant to be 8 x 800 off 90s jog
I ended up doing 6 off about 70s jog

As I was so far out the back door recovery was less which didn't really bother me, the fact 80s laps felt right at the limit did bother me/
Scraped 2:39s for the most part
Felt hard from the off, but was always going to, got to start back somewhere

Little twinge in knee afterwards, so heavy foam roller action tonight

Given the stellar session I did the night I got injured, 2:31s in a bad wind, I'd say I'm 5s per lap away from where I was, i.e. 20s per mile.

Lets see how long this takes...

Lovely evening for an easy run round the back of Highroyds.
I say easy, it didn't feel that easy

Event: STAG Urban Race (NUL4 and SOUL4)
 

Glasgow City Race - 5th, 47:55
A good run really, with Murray out front it was quite close from 2nd to 5th and it was good to see I was in a competitive group, shame to come 5th but still lacking a bit of fitness for this duration.
Really good event, hope it is repeated, great map and event centre.
Interesting course, perhaps could have done with a few more short legs (in the more complex estates perhaps) but there was plenty of route choice and I found it hard to plan more than one leg ahead.
That said I thought navigationally I was decent, so close examination of the splits needed to see where I lost time:

1) Straightforward
2) Perhaps should have taken first street on left heading away from control but took path after 2nd street, then cut across to main road. Almost missed turning to right to allow me to cut across car park. But 2nd fastest split though easy to be held up by traffic here
3) Came back out of 2 which looks to have cost me about 10s
4) To north of square, not that it made any difference
5) Round to north to get good entry to control
6) Went straight across road out of 5, then followed road round to east staying south of railway and over bridge at east edge of map. Will be interesting to see what route others took. Was blowing hard at this point but running this allowed some planning ahead
7) West down road then struggled up grassy bank to left of flats, then went to go between building and uncrossable wall to be faced by 15ft drop (mapping error!), so followed to east of wall, lost 10-15s checking what was crossable and what wasn't
8) Straightforward
9) Straightforward though almost ran into churchyard
10) Straightforward
11) round to east of building
12) cut through northerly path in university, held up a bit ny traffic and a bit slow crossing fences - lost maybe 6-8s
13) straightforward
14) got 3rd quickest leg, and was held up by traffic, but don't think it was the best route. tricky to cleanly run west through estate, got drawn onto road to north, and then road to NW and approach control from north. with that route could have improved by cutting direct through estate. Better route I think to go west and approach from south, still not sure if you could cut through buildings to east of 14.
15) south past subway, should have gone right left left but went right left 2nd left, the right. Had to stop and check map after checking church as had not clocked one further road to cross, so lost 10-15s
16) straightforward, got lucky with traffic
17) a right slog, crawled up the hill and stayed on paths in park
18) decent route out to northernmost corner of OOB building site, then down path to east, across road and approach control from north. Overshot it slightly
19) weaved to north of building, needed a magnifier!
20) straightforward, put my foot down, but held up a bit
21) cost myself at least 10s by overcomplicating leg, cutting down ginnel to east of #15 then north of church and in from east. should have simplified more
22) easily through ginnels but got to site and did not clock it was on the Tardis!
23) straightforward
24) straightforward
25) managed to resist urge to go up centre main path
26) a long run in!
11)

to parkrun

Ormeau parkrun - 2nd 17:44
20s off last weeks time on a broadly similar course, with a hangover, i'll take that.
The winner shot off, but I clung on and was quite close after a mile, before he kicked up the hill at the end of the lap and I realised he was no joker. Eased off a touch to save legs for tomorrow but picked up at end to make sure was under 18
Nice enough course and park

Nice run round Belfast in the afternoon ahead of Giro watching
Headed south for 2mi, then back up the river, and crossed over to check out location of tomorrows parkrun before heading back through the city centre.
Pink everywhere, Belfast put on a grand show.

York loop line easy pace, but feeling more comfortable again. Still need to make gradual steps forward though

Bramley - canal - Aire - Bramley Fall loop with Niall
About right time wise at this stage, pace felt a bit more comfortable but breathing was beginning to struggle climbing back up

Event: Northern Champs Weekend Urban (UKOL)
 

Kendal Urban Race, Black, 1st, 47:

Suprised to win by so much, as still (obviously) feeling in very below par condition, from about 5 mins in, not helped by the massive hill of course, was feeling on the edge, and several times had to just ease back a notch and thought to myself normally I'd be ok here.
However navigation/route choice was good, haven't got map with me so can't go into too much detail but
minor errors:
1-2, went up dead end alley trying to be clever, lost 15-20s
25-26 had to stop and check 5-10s
27-28 went wrong way out of control had to double back 15-20s
major error
30-31 fell into trap, took simple route out along road and back in, ended up on higher lever, didn't check control description. even then ran round adjacent building rather than down the steps. but I was bloody knackered at this point

Highly enjoyable, and no ill effects so am looking forward to getting back race fit and Glasgow/Newark/York/Manchester/!!

C • Traps 2

Treading carefully. Also hungover.

Marple parkrun - 1st, 18:04

Much work to be done, this was a right struggle.
6 weeks ago would have been a minimum of 50s quicker I reckon
No knee pain though, so I'm happy
Felt good first k, took it on, felt breathing behind me, so worked a bit more, but the second lap I felt like I was running through treacle the whole way
Was never in danger of being caught but gap was probably smaller at the finish than at the end of lap 1
Lovely course, flat, half fields, half wooded. Helped it was a gorgeous morning.
Recommended.

Test run south down the river.
No pain, but something didn't feel right. Breathing better than y'day thankfully
We will know by the end of Monday...