Training Log Archive: LeonIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Event: WOC 2015 & Scottish 6 days
12 PM
Running 28:30 [3] 4.0 mi (7:08 / mi) +50m 6:52 / mi
On the way to Inverness, stopped at Loch Katrine for first visit to where my Grans ashes were laid to rest.
Beautiful spot.
Did 2 miles out and back, felt very good, hardly trying at all.
Beautiful spot.
Did 2 miles out and back, felt very good, hardly trying at all.
Thursday Jul 30, 2015 #
Note
(rest day)
Travelling etc.
Wednesday Jul 29, 2015 #
6 PM
Running 29:40 [3] 4.1 mi (7:14 / mi) +100m 6:44 / mi
Over the fields to Burley, chased some bloke up to Woodhead, back across fields. Nice.
Tuesday Jul 28, 2015 #
6 PM
Running intervals 53:46 [4] 7.4 mi (7:16 / mi) +150m 6:50 / mi
Decided I need to shake it up so did the 1500m guys session
800m (3) 8 x 200 off 45s (2) 400m
2:20, ave 32s, 67
Fairly happy with that, and an intense fast session was certainly what I needed I think, slogging round 4 x 1k at a similar pace to usual wasn't.
Potential to go a bit quicker once I rediscover my limits properly on this sort of session, was a bit tentative first half.
Certainly in bits at the end though, mainly lack of oxygen!
800m (3) 8 x 200 off 45s (2) 400m
2:20, ave 32s, 67
Fairly happy with that, and an intense fast session was certainly what I needed I think, slogging round 4 x 1k at a similar pace to usual wasn't.
Potential to go a bit quicker once I rediscover my limits properly on this sort of session, was a bit tentative first half.
Certainly in bits at the end though, mainly lack of oxygen!
Monday Jul 27, 2015 #
6 PM
Running 53:50 [2] 6.8 mi (7:55 / mi) +50m 7:44 / mi
Easy run with Phil T and Dom for the first half usual loop. Damp underfoot. Felt fine, as I should.
Sunday Jul 26, 2015 #
Note
(rest day)
Catching up on sleep and household tasks, gave myself another day off, no real need to force a run in at this time of year.
Saturday Jul 25, 2015 #
8 AM
Running warm up/down 16:20 [3] 2.0 mi (8:10 / mi)
9 AM
Running warm up/down 11:30 [3] 1.6 mi (7:11 / mi)
Running race 16:41 [5] 3.1 mi (5:23 / mi) +10m 5:20 / mi
Albert parkrun - 6th (!) 16.41
Having scrapped planned Sale Sizzler, which turned out to be a sensible move, headed to Albert as had kept this one up my sleeve as a fast course for a hard effort.
However last two weeks was won well outside 17, so was prepared for a solo one.
First thoughts were right, as you can see! Funny how you can tell when people go off hard whether they can maintain it or not, and I knew when in 10th after 200m that this was not your usual case of people with ideas above your station.
Settled into 7th but was working very hard, especially as top section was windy. But managed to catch up 5th and 6th and we were basically tete a tete from a mile in.
The leader was just doing 3k so we all moved up a place.
Lost a bit of rhythm overtaking people second lap, but found myself ahead of the other two with 400m to go, but once again failed to find any kahunas or pace for a sprint finish and they both came past.
Was knackered though, to be fair.
Fastest parkrun for over a year, lowest finishing position for several.
A quick course, but there is one incline per lap so wouldn't make my top 5 quickest parkrun courses.
The good news is Inverness seems to be on next week...
Having scrapped planned Sale Sizzler, which turned out to be a sensible move, headed to Albert as had kept this one up my sleeve as a fast course for a hard effort.
However last two weeks was won well outside 17, so was prepared for a solo one.
First thoughts were right, as you can see! Funny how you can tell when people go off hard whether they can maintain it or not, and I knew when in 10th after 200m that this was not your usual case of people with ideas above your station.
Settled into 7th but was working very hard, especially as top section was windy. But managed to catch up 5th and 6th and we were basically tete a tete from a mile in.
The leader was just doing 3k so we all moved up a place.
Lost a bit of rhythm overtaking people second lap, but found myself ahead of the other two with 400m to go, but once again failed to find any kahunas or pace for a sprint finish and they both came past.
Was knackered though, to be fair.
Fastest parkrun for over a year, lowest finishing position for several.
A quick course, but there is one incline per lap so wouldn't make my top 5 quickest parkrun courses.
The good news is Inverness seems to be on next week...
Friday Jul 24, 2015 #
Note
(rest day)
Thursday Jul 23, 2015 #
6 PM
Running 41:40 [3] 5.3 mi (7:52 / mi) +150m 7:14 / mi
To Ilkley via Dalesway, bottom of Moor and Ben Rhydding, lovely evening, didn't push, very overgrown along bottom of moor so slow there.
Wednesday Jul 22, 2015 #
6 PM
Running warm up/down 20:00 [3] 2.3 mi (8:42 / mi) +40m 8:15 / mi
7 PM
Running race 59:20 [4] 7.5 mi (7:55 / mi) +100m 7:36 / mi
Golden Acre Relays
Leg 1 - 16.35
Leg 2 - 27.35 (with Charlotte)
Leg 3 - 16.35 (!)
Just ran it a steady run really as a good event, course and fun thing to do.
Nice to just enjoy a race for the first time in a while.
Not sure Charlotte enjoyed it!
Amazingly ran the same time on 3rd leg as first (watch running continuously so had no idea). Certainly got my pace judgement down to a T at the mo
Leg 1 - 16.35
Leg 2 - 27.35 (with Charlotte)
Leg 3 - 16.35 (!)
Just ran it a steady run really as a good event, course and fun thing to do.
Nice to just enjoy a race for the first time in a while.
Not sure Charlotte enjoyed it!
Amazingly ran the same time on 3rd leg as first (watch running continuously so had no idea). Certainly got my pace judgement down to a T at the mo
Tuesday Jul 21, 2015 #
6 PM
Running warm up/down 12:00 [2] 1.6 mi (7:30 / mi)
Running race 9:19 [5] 1.85 mi (5:02 / mi)
Trafford 3000m, 11th, B Race, 9:19.39
Could have been a very good run, instead just hit my target of breaking 9:20
Slight wind, but pretty decent conditions
Slow start, 76s first lap tucked in behind front 2 followed by a 70 which didn't help things but people were still going past. Go myself together and ran fairly well, until the last lap, when all kinds of crazy erupted on the back straight as Rachel Bamford came flying past and people started panicking about being girled, much to the amusement of the crowd at the 200m point.
Despite a 71s last lap, I lost 4s in the last 250m to the 4 who finished in front of me. Never been a quick finisher but disappointing to lose than much.
One more crack next month I think
Splits 3.05, 3.07, 3.07
Could have been a very good run, instead just hit my target of breaking 9:20
Slight wind, but pretty decent conditions
Slow start, 76s first lap tucked in behind front 2 followed by a 70 which didn't help things but people were still going past. Go myself together and ran fairly well, until the last lap, when all kinds of crazy erupted on the back straight as Rachel Bamford came flying past and people started panicking about being girled, much to the amusement of the crowd at the 200m point.
Despite a 71s last lap, I lost 4s in the last 250m to the 4 who finished in front of me. Never been a quick finisher but disappointing to lose than much.
One more crack next month I think
Splits 3.05, 3.07, 3.07
7 PM
Running 12:00 [2] 1.6 mi (7:30 / mi)
Monday Jul 20, 2015 #
6 PM
Running 35:30 [3] 4.6 mi (7:43 / mi) +50m 7:28 / mi
Finally the alternative route made an appearance, round Oulton Hall and GC. Rather overgrown in places but made a change from slogging it out down the river. Took it easy. Seemed warmer at the end than at the beginning.
Sunday Jul 19, 2015 #
11 AM
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Urban Orienteering race 37:07 [5] 5.6 mi (6:38 / mi) +20m 6:33 / mi
Eaglescliffe urban - DQ(m6) 37.07
Very fast, very straightforward courses.
Too fast and too straightforward, as I ran straight past #6 which was on a straightline between #5 and #7.
If these had been EMIT touch-free units in good nick (i.e. British Sprints) I might have got away with it as I did run within close proximity of the control, but they weren't. Someone at download referred to them as 'training units' in which case why use them in a race? I suspect these were the same units I cam across in York earlier in the year as had the same problems of not recording properly, the first and last controls I was physically touching the plate for a good 5 seconds before it flashed.
If it works well as at Aldershot, OK but this system does not.
Apart from that, just a case of identifying the route, there was usually just the one, and running as hard as I could. Pace was signficantly higher than any other urban this year - 6:10-6:15 per mile.
As you can tell, courses weren't great, the superfluous section under the railway, which should have been marked better, being the piece de resistance.
Was about 2 mins down on Jamie Parkinson for the main part, then lost 3 minutes, predictably, in the woods for the last 2 controls, but to be fair to myself, the map didn't represent what was on the ground due to summer growth, at least 3 aborted attempts to thrash through to the first one, then the path to the second was blocked by a combination of a fallen tree and undergrowth, and though managed to go round the other side of the lake, not much better. Apparently could have gone straight with ease but was put off by earlier experience.
Picked up YUL award for the 4th year running.
Very fast, very straightforward courses.
Too fast and too straightforward, as I ran straight past #6 which was on a straightline between #5 and #7.
If these had been EMIT touch-free units in good nick (i.e. British Sprints) I might have got away with it as I did run within close proximity of the control, but they weren't. Someone at download referred to them as 'training units' in which case why use them in a race? I suspect these were the same units I cam across in York earlier in the year as had the same problems of not recording properly, the first and last controls I was physically touching the plate for a good 5 seconds before it flashed.
If it works well as at Aldershot, OK but this system does not.
Apart from that, just a case of identifying the route, there was usually just the one, and running as hard as I could. Pace was signficantly higher than any other urban this year - 6:10-6:15 per mile.
As you can tell, courses weren't great, the superfluous section under the railway, which should have been marked better, being the piece de resistance.
Was about 2 mins down on Jamie Parkinson for the main part, then lost 3 minutes, predictably, in the woods for the last 2 controls, but to be fair to myself, the map didn't represent what was on the ground due to summer growth, at least 3 aborted attempts to thrash through to the first one, then the path to the second was blocked by a combination of a fallen tree and undergrowth, and though managed to go round the other side of the lake, not much better. Apparently could have gone straight with ease but was put off by earlier experience.
Picked up YUL award for the 4th year running.
12 PM
Running warm up/down 6:00 [1] 0.6 mi (10:00 / mi)
Saturday Jul 18, 2015 #
8 AM
Running warm up/down 7:40 [3] 1.0 mi (7:40 / mi)
9 AM
Running race 17:01 [5] 3.1 mi (5:29 / mi)
Goole parkrun - 1st, 17.01
Nicer than expected course, 2.5 laps approx 65% off road.
Strong westerly wind.
Solo effort from 1mile on, first by 90s in the end.
Felt good/strong - where was this on Weds?
Paced it well 5.37/5.35/5.35 mile splits.
Met a couple of other tourists and had a enjoyable chat afterwards.
Nicer than expected course, 2.5 laps approx 65% off road.
Strong westerly wind.
Solo effort from 1mile on, first by 90s in the end.
Felt good/strong - where was this on Weds?
Paced it well 5.37/5.35/5.35 mile splits.
Met a couple of other tourists and had a enjoyable chat afterwards.
Running warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
Friday Jul 17, 2015 #
Note
(rest day)
Thursday Jul 16, 2015 #
1 PM
Running 49:40 [3] 6.8 mi (7:18 / mi) +20m 7:14 / mi
New Earswick river loop
Felt OK, legs moving quite well, though a bit tired towards end.
Nice day
Felt OK, legs moving quite well, though a bit tired towards end.
Nice day
Wednesday Jul 15, 2015 #
6 PM
Running warm up/down 18:00 [3] 2.3 mi (7:50 / mi) +20m 7:37 / mi
7 PM
Running race 16:32 [5] 3.1 mi (5:20 / mi)
Sunderland 5k - 42nd (!!) 16.32
Complete rubbish.
Quick (i.e. downhill) course, great field, legs didn't turn up.
Much like Esholt a couple of months back, just didn't feel right from the off, top speed felt heavy and hard work. Got to halfway in 8.02 but that included downhill section. Got to 3k and was treading water. Felt a little better last k and didn't lose too much more ground but should have been moving for home instead of just trying not to slow down too much.
Very demoralising, esp when I see what other people ran.
Complete rubbish.
Quick (i.e. downhill) course, great field, legs didn't turn up.
Much like Esholt a couple of months back, just didn't feel right from the off, top speed felt heavy and hard work. Got to halfway in 8.02 but that included downhill section. Got to 3k and was treading water. Felt a little better last k and didn't lose too much more ground but should have been moving for home instead of just trying not to slow down too much.
Very demoralising, esp when I see what other people ran.
8 PM
Running warm up/down 18:00 [3] 2.4 mi (7:30 / mi)
Tuesday Jul 14, 2015 #
6 PM
Running 33:50 [3] 4.6 mi (7:21 / mi)
Pacing Charlotte through 10 x 1min on, 2 min off, running the 2 mins round the park in between. Nice evening. Sunderland 5k tomorrow.
Monday Jul 13, 2015 #
6 PM
Running 44:30 [4] 6.8 mi (6:33 / mi) +80m 6:19 / mi
Usual water haigh loop, first 25 mins steady but eased off after the 5:45 4th mile. Very muggy evening. Felt good.
Sunday Jul 12, 2015 #
10 AM
Running warm up/down 7:40 [3] 1.0 mi (7:40 / mi)
11 AM
Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
Urban Orienteering race 30:04 [5] 4.45 mi (6:45 / mi) +20m 6:40 / mi
Killingworth Urban - 1st, 30.04
Superb area, and a really well organised event, good to see.
With no blank map in the start lane, took about 10s to work out where I was, but route to #1 was quick to work out.
Messed up #2 as cut across car park but took dead end to west rather than planned path in the middle.
Took a northern route #3-#4 but came across uncrossable wall bordering field with no gap to OOB road at top of it, so had to turn around and go S. As I punched and turned back same way, some people were going way I would have gone, suspect there was a pavement and mapping error, but map as it stood clearly illegal route.
By now realising had to drop pace a bit to stay in control of where I was, was stood a while right on approach to #6 as had lost track of where I was.
Also had a hesistancy on way to #8
To both #9 and #10 had assumed there was a direct route when there wasn't but to be fair managed to quickly adjust and execute right route. Almost veered right of buildings next to #11 but realised just in time.
Second half of course minimal mistakes as now used to area, slight cock up #19 - #20 veered through houses instead of around on road but only cost maybe 10s.
Pleased with second half.
Whenever the next event here is, recommend you go!
Superb area, and a really well organised event, good to see.
With no blank map in the start lane, took about 10s to work out where I was, but route to #1 was quick to work out.
Messed up #2 as cut across car park but took dead end to west rather than planned path in the middle.
Took a northern route #3-#4 but came across uncrossable wall bordering field with no gap to OOB road at top of it, so had to turn around and go S. As I punched and turned back same way, some people were going way I would have gone, suspect there was a pavement and mapping error, but map as it stood clearly illegal route.
By now realising had to drop pace a bit to stay in control of where I was, was stood a while right on approach to #6 as had lost track of where I was.
Also had a hesistancy on way to #8
To both #9 and #10 had assumed there was a direct route when there wasn't but to be fair managed to quickly adjust and execute right route. Almost veered right of buildings next to #11 but realised just in time.
Second half of course minimal mistakes as now used to area, slight cock up #19 - #20 veered through houses instead of around on road but only cost maybe 10s.
Pleased with second half.
Whenever the next event here is, recommend you go!
Saturday Jul 11, 2015 #
8 AM
Running 23:20 [3] 3.0 mi (7:47 / mi) +20m 7:37 / mi
Across South Shields from hotel to start. Very warm, dripping in sweat by the time I got to the coast.
9 AM
Running race 16:48 [5] 3.1 mi (5:25 / mi) +15m 5:20 / mi
South Shields parkrun - 1st, 16.48
5.29,5.28,5.34
A rare one lapper, though overall downhill.
First mile gradual climb along coast road, just sat in behind the front two which proved a good tactic.
Approaching the mile, the guy behind me in 4th took off but said 'don't mind me, I'm just doing an effort' which took him 50m clear over the next 150m, bit strange but there we are.
This was of benefit as we dropped down to the roundabout I was able to check with him as I passed him (virtually walking) it was left here, the downhill had took me into the lead, though really the front two were starting to slow. From there, as the splits show, I just kept the pace, won by a minute in the end. Got tougher as although more down than ups, was undulating and trail surface. Last 3-400m on the promenade gave it everything but was hurting quite a lot.
Good run, great course.
5.29,5.28,5.34
A rare one lapper, though overall downhill.
First mile gradual climb along coast road, just sat in behind the front two which proved a good tactic.
Approaching the mile, the guy behind me in 4th took off but said 'don't mind me, I'm just doing an effort' which took him 50m clear over the next 150m, bit strange but there we are.
This was of benefit as we dropped down to the roundabout I was able to check with him as I passed him (virtually walking) it was left here, the downhill had took me into the lead, though really the front two were starting to slow. From there, as the splits show, I just kept the pace, won by a minute in the end. Got tougher as although more down than ups, was undulating and trail surface. Last 3-400m on the promenade gave it everything but was hurting quite a lot.
Good run, great course.
Running warm up/down 16:20 [2] 2.0 mi (8:10 / mi)
Friday Jul 10, 2015 #
Note
(rest day)
Thursday Jul 9, 2015 #
12 PM
Running 30:00 [3] 4.1 mi (7:19 / mi) +15m 7:14 / mi
Hob Moor. Pleasant.
7 PM
Running 39:30 [3] 5.1 mi (7:45 / mi) +60m 7:28 / mi
Monthly run with Mick, round Rabbit Ings, the former Monkton colliery. Some good trails but had to loop around a bit to make up the distance.
Wednesday Jul 8, 2015 #
12 PM
Running 29:00 [3] 4.0 mi (7:15 / mi)
River north - drizzly day. Felt quite good, which I didn't expect
6 PM
Running warm up/down 11:15 [3] 1.3 mi (8:39 / mi) +60m 7:34 / mi
Orienteering race 21:45 [4] 2.7 mi (8:03 / mi) +45m 7:40 / mi
Bowling Park O
Don't plan summer courses in winter!
All fine, except lost about a minute trying to follow path 5-6 but the rough open was a sea of nettles and brambles and had to turn around a go through woods. Similar slowness around 6 itself.
Stacked it at 16 and landed on back in gutter, luckily filled with mud/silt.
Glad to see some improvements in the park, could be a lovely park but I guess the local pondlife don't see it that way.
Don't plan summer courses in winter!
All fine, except lost about a minute trying to follow path 5-6 but the rough open was a sea of nettles and brambles and had to turn around a go through woods. Similar slowness around 6 itself.
Stacked it at 16 and landed on back in gutter, luckily filled with mud/silt.
Glad to see some improvements in the park, could be a lovely park but I guess the local pondlife don't see it that way.
7 PM
Running warm up/down 15:00 [1] 1.3 mi (11:32 / mi) +30m 10:46 / mi
Following Charlotte
Tuesday Jul 7, 2015 #
6 PM
Running intervals 1:00:00 [3] 9.6 mi (6:15 / mi)
Track - 3 x 1600m (5 mins) 5 x 200m (30s)
5.04, 5.03, 5.07
Solid enough, last one was really tough
Wind seemed to pick up throughout the session
Tried to pick up in the last 200m but struggled
Through 800m in 2.28/29 for each one.
5 200s were of low quality really, first two were a jog in about 35, might have stretched to a 31 by the last one.
5.04, 5.03, 5.07
Solid enough, last one was really tough
Wind seemed to pick up throughout the session
Tried to pick up in the last 200m but struggled
Through 800m in 2.28/29 for each one.
5 200s were of low quality really, first two were a jog in about 35, might have stretched to a 31 by the last one.
Monday Jul 6, 2015 #
6 PM
Running 35:20 [3] 5.0 mi (7:04 / mi) +15m 7:00 / mi
Canal run with Deakin, Lisgo and Susan
Low on motivation so glad the pace was down
Low on motivation so glad the pace was down
Sunday Jul 5, 2015 #
Event: YHOA Urban League
10 AM
Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)
Saw cycle circuit
Saw no one on it
Jogged round once
Went to leave
Got told off
Kept mouth shut
They continued, so
Had argument with jobsworths
'Community facility'
Saw no one on it
Jogged round once
Went to leave
Got told off
Kept mouth shut
They continued, so
Had argument with jobsworths
'Community facility'
11 AM
Running race 45:04 [5] 6.7 mi (6:44 / mi) +150m 6:17 / mi
Elland Urban, 1st, 45.10
Good courses, not flat either.
Messed up on:
#10, missed direct route as passed turn, only realised 20m on, but decided to plough on.
#12, was shocked to see uncrossable fence to N, hadn't seen it at all, to compound things then missed turn to south and ended up in that dead end
#15, saw control and kept going as it felt too soon, and looking for open space the gated area to my right met the bill. Basically running on map memory and not looking at the map. A bit silly.
Probably 2 mins lost there.
Rest went fairly well, pace was good. Tried to pick it up at the end, but really struggled.
Good courses, not flat either.
Messed up on:
#10, missed direct route as passed turn, only realised 20m on, but decided to plough on.
#12, was shocked to see uncrossable fence to N, hadn't seen it at all, to compound things then missed turn to south and ended up in that dead end
#15, saw control and kept going as it felt too soon, and looking for open space the gated area to my right met the bill. Basically running on map memory and not looking at the map. A bit silly.
Probably 2 mins lost there.
Rest went fairly well, pace was good. Tried to pick it up at the end, but really struggled.
12 PM
Running warm up/down 7:40 [3] 1.0 mi (7:40 / mi) +10m 7:26 / mi
DID NOT GO NEAR THE CYCLE CIRCUIT FOR FEAR OF DEATH OR ARREST
Saturday Jul 4, 2015 #
8 AM
Running warm up/down 17:00 [3] 2.0 mi (8:30 / mi) +20m 8:15 / mi
9 AM
Running race 17:12 [5] 3.1 mi (5:33 / mi) +60m 5:14 / mi
Barrow parkrun - 1st, 17.12
Quite pleased after an afternoon in the sun and an evening drinking.
Hilly course, which was a surprise. Had company for the first 1200m.
Quite pleased after an afternoon in the sun and an evening drinking.
Hilly course, which was a surprise. Had company for the first 1200m.
Running warm up/down 7:45 [3] 1.0 mi (7:45 / mi)
Friday Jul 3, 2015 #
Note
(rest day)
Thursday Jul 2, 2015 #
12 PM
Running 27:40 [3] 4.0 mi (6:55 / mi)
Knaresmire, then river. Picked it up. Felt good.
Wednesday Jul 1, 2015 #
12 PM
Running 29:00 [4] 4.0 mi (7:15 / mi)
Today is Summer, so tried to stay in the shade on the loop line but didn't really help. Nice though
7 PM
Running 7:00 [3] 0.9 mi (7:47 / mi) +20m 7:17 / mi
Up from Headingley station
Running 19:45 [5] 2.7 mi (7:19 / mi) +40m 7:00 / mi
Becketts Park O
Warm and fast, pretty clean and legs felt fairly good
Lost maybe 20s to #8 as hole in the ground was tiny and wavered slightly to #9 and could easily have seen myself going off the map as several others did, but alarm bells rang and I slowed to hit the right path.
Warm and fast, pretty clean and legs felt fairly good
Lost maybe 20s to #8 as hole in the ground was tiny and wavered slightly to #9 and could easily have seen myself going off the map as several others did, but alarm bells rang and I slowed to hit the right path.