Training Log Archive: LeonIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Running 26:00 [3] 4.0 mi (6:30 / mi) +25m 6:23 / mi
Tried to run at threshold pace, but felt very difficult, eased off last mile
Wednesday Mar 30, 2016 #
Running 1:16:00 [3] 8.0 mi (9:30 / mi) +225m 8:44 / mi
Very muddy and slippy, even with studs on.
Groin Ok, but can still feel it.
Tuesday Mar 29, 2016 #
Note
(rest day)
Monday Mar 28, 2016 #
Note
(rest day)
Sunday Mar 27, 2016 #
Running warm up/down 20:00 [3] 2.4 mi (8:20 / mi)
Running race 17:56 [5] 3.1 mi (5:47 / mi)
Tom E helpfully came through in 4th, despite claiming he wasn't racing, which left me a sitting duck. It also didn't help that despite a full warm up, my legs felt awful to being with.
I was well aware the massive tailwind on the way out could see me die into the brick wall of a headwind on the way back, so when all the silly sods flew past me in the first k at 4.50 pace I let them go.
Until the last one was Bellew, and I thought I'm not having this.
We cruised along at 5.20 pace having a chat, discussing whether to walk back. My legs had then decided they were OK after all, and by the turnaround I was slightly ahead of him.
The way back was purgatory, but I was quite happy to only be 1 min per mile slower, and felt quite strong. Reeled in another 2 of those who flew past at the start.
Perhaps I could have used the tailwind to my advantage more early on, but a solo run back was always going to cause damage.
Saturday Mar 26, 2016 #
Running 24:30 [5] 3.4 mi (7:12 / mi) +215m 6:01 / mi
Wasn't sure if I could bothered running hard, and it seemed the decision was made for me when the first 300m of flat road saw me well down despite setting off fairly fast.
But didn't feel too bad as the hill started and just worked my way through probably from about 75th.
Ran the whole thing, though this was helped by a tailwind on the last section of hill.
Flew down the descent at sub 5 pace.
So not bad, if I hadn't been blocked in at the start and on the last climb by single track could have been close to my quickest time I think.
Friday Mar 25, 2016 #
Running warm up/down 13:00 [3] 1.4 mi (9:17 / mi)
Not much time to warm up after faff trying to find Charlotte's number as this wasn't with the rest as she was hiring a SI card.
Couldn't be bothered with much warm down.
Urban Orienteering race 17:35 [5] 2.4 mi (7:20 / mi) +20m 7:09 / mi
Meh.
Big mistakes #2 and #4
#2 - went south of the wall, only explanation is I was lazy and knew where it was and was planning ahead, and map from last time I looked at yesterday had one south side. Bloody stupid.
#4 - hmmm. Haven't seen map + cds since so won't jump to any conclusions but I was stood in what is marked as a tunnel looking for a control I remember as marked under an canopy. Turns out the canopy was a cycle rack on top of the tunnel. Lost time just standing around.
Should cycle racks even be mapped? And as a canopy? (I'd say X symbol, if at all. You can't exactly walk through it and to even get underneath you have to bend down. I've seen bus stops of a similar length and they don't get mapped but are much taller.
Head wasn't quite right after this but improved somewhat 2nd half.
Lost a bit at #7 as was expecting bigger 'buildings' that what was on the ground.
2nd side of map was quite smooth, not happy with leg pace though.
Also lost time faffing about whether I could jump over fences/walls, namely north of #6, north of #19 and west of #20. Should have just got on with it.
Not doing British sprints (at a wedding), don't fancy going to Whitby just for 1 sprint so on with the full urbans it is then. Need to run quicker first.
Thursday Mar 24, 2016 #
Running 28:50 [3] 4.1 mi (7:02 / mi) +20m 6:56 / mi
Fairly useful exercise though stuggled with detail with drizzle and eyes watering.
Didn't remember the courses and planned the legs well upon reviewing when I got back.
Wednesday Mar 23, 2016 #
Running 29:20 [3] 4.0 mi (7:20 / mi) +10m 7:17 / mi
Running 40:20 [3] 5.3 mi (7:37 / mi) +130m 7:04 / mi
Legs felt very tired for 1st half, and afterwards.
Think track session took a lot out of me.
Tuesday Mar 22, 2016 #
Running 1:25:00 [4] 11.6 mi (7:20 / mi) +90m 7:09 / mi
2.28,70,2.29,70,2.25,70,2.25,69,2.24,68
This was tough.
First 2 800s were a bit off as on the first Phil blew a whistle at 2.20 for the rear group and those in front of me stopped too, and the second one another group got in the way.
Was pleased with the 400s which never felt as hard as the last 2-300 of the 8s did, where I was hanging on.
Monday Mar 21, 2016 #
Running 32:30 [3] 4.5 mi (7:13 / mi)
Running 46:10 [3] 6.1 mi (7:34 / mi) +60m 7:21 / mi
Sunday Mar 20, 2016 #
Running 1:27:30 [3] 11.6 mi (7:33 / mi) +110m 7:20 / mi
Bradford city centre to home via canal and ApBr.
Never pushed the pace, never felt like doing so.
Saturday Mar 19, 2016 #
Running 40:30 [3] 7.0 mi (5:47 / mi) +50m 5:40 / mi
Friday Mar 18, 2016 #
Running intervals 32:40 [3] 4.8 mi (6:48 / mi) +100m 6:24 / mi
Thursday Mar 17, 2016 #
Running 26:10 [3] 4.0 mi (6:33 / mi) +15m 6:28 / mi
Running 40:40 [3] 5.4 mi (7:32 / mi) +15m 7:28 / mi
Wednesday Mar 16, 2016 #
Running 39:00 [3] 4.3 mi (9:04 / mi) +20m 8:56 / mi
Very sluggish, thought was slower
Running 34:15 [3] 4.7 mi (7:17 / mi) +30m 7:09 / mi
Still tired
Tuesday Mar 15, 2016 #
Running 31:00 [3] 4.1 mi (7:34 / mi) +40m 7:20 / mi
Running intervals 1:20:30 [3] 11.1 mi (7:15 / mi) +50m 7:09 / mi
Didn't feel paticularly fast, but consistent and ground them out.
Monday Mar 14, 2016 #
Running 49:04 [4] 7.7 mi (6:22 / mi) +60m 6:13 / mi
Gave it the usual acceleration, though a 5:33 7th mile was nothing to do with me.
Sunday Mar 13, 2016 #
Running long 2:10:18 [3] 17.0 mi (7:40 / mi) +300m 7:16 / mi
Lovely day, and a great route
Down through Esholt woods, up through Calverley Woods, Thornbury, onto LCW all the way to Howden Clough, though took the high route after Tong Road confused as facing the wrong way to the way I've done it before. Very boggy in places, but enjoyed this run greatly.
Saturday Mar 12, 2016 #
Running warm up/down 17:00 [3] 2.2 mi (7:44 / mi) +30m 7:25 / mi
Running race 17:56 [5] 3.1 mi (5:47 / mi)
Hungover. Half of the lap very muddy, though on the plus side, it was flat. Front two well clear, was aware of someone behind me from 1/3rd of the way in, managed to keep him at bay until 3/4 of the way round but couldn't quite stick with him on the way in.
Running 14:30 [3] 1.9 mi (7:38 / mi)
Friday Mar 11, 2016 #
Note
(rest day)
Thursday Mar 10, 2016 #
Running 41:01 [3] 6.0 mi (6:50 / mi) +90m 6:32 / mi
Pushed a bit back up the hill, which was a bit uncalled for.
Wednesday Mar 9, 2016 #
Running 1:02:55 [4] 9.9 mi (6:21 / mi) +20m 6:19 / mi
Tuesday Mar 8, 2016 #
Running intervals 37:00 [4] 5.6 mi (6:36 / mi) +20m 6:32 / mi
3 x (2,1,1) all off 1 a/c round the Knavesmire
Pretty tough. I pushed hard, so much so my vision was a bit blurry on the last 2.
Monday Mar 7, 2016 #
Running 54:00 [3] 7.7 mi (7:01 / mi) +90m 6:46 / mi
The pace was just picking up when Lewis went over on his ankle.
Made a bloody real of it, I thought he'd been shot.
Never got going again after that.
Sunday Mar 6, 2016 #
Running long 1:20:00 [3] 10.5 mi (7:37 / mi) +100m 7:24 / mi
Legs very heavy. A struggle.
Saturday Mar 5, 2016 #
Running intervals 1:00:00 [4] 9.3 mi (6:27 / mi) +20m 6:25 / mi
Redcar parkrun - 2nd, 17.07
Hoisted by own parkrun tourist petard as Mike B pulled away from halfway. I had 3 more pints than him last night, which is certainly worth 20s. Twisty course, if flat.
I had planned to join Mike on his 2 x 15 mins tempo post parkrun, but didn't feel like that was in any way realistic, so settled for 1 mile (5:45) 90s rec, and 6 x 1min on/off which went quite well.
2 mi w dn
Friday Mar 4, 2016 #
Note
(rest day)
Thursday Mar 3, 2016 #
Urban Orienteering race 59:56 [5] 9.3 mi (6:27 / mi) +10m 6:25 / mi
All controls 10, made planning easier.
Happy with route, thought I was going to be back too early but managed to modify and with a big effort was able to sneak a bonus one in at the end
Wednesday Mar 2, 2016 #
Running 45:05 [3] 5.8 mi (7:46 / mi) +90m 7:25 / mi
Tuesday Mar 1, 2016 #
Running 41:00 [3] 4.8 mi (8:32 / mi) +140m 7:50 / mi
Enjoyable, if slow.