Training Log Archive: LeonIn the 31 days ending May 31, 2016:
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Tuesday May 31, 2016 #
Running 37:00 [3] 5.1 mi (7:15 / mi) +50m 7:02 / mi
No idea how I ended up so fast, was taking it very easy, very strange.
Monday May 30, 2016 #
Running warm up/down 7:50 [3] 1.0 mi (7:50 / mi)
Urban Orienteering race 35:25 [5] 5.3 mi (6:41 / mi) +30m 6:34 / mi
Er, again not in great shape for this one.
Somehow stuggled to find #1 on the map, but took the right route once I did.
Other than having to queue to punch #7 and almost going the long was to #13 rather than through the park, all pretty straightforward, no getting caught by traps like last year. Seems to have been a better run than yesterday.
Have they found the trophy yet?
Sunday May 29, 2016 #
Running warm up/down 17:00 [2] 2.0 mi (8:30 / mi) +20m 8:15 / mi
Urban Orienteering 51:26 [3] 7.4 mi (6:57 / mi) +45m 6:49 / mi
Pretty hungover, but got through it.
Messed up #7 didn't see couldn't follow fence all the way along north of tennis courts, then unmapped shrubbery left me confused in SE corner of tennis courts.
Not direct to #11 due to nettles etc (none of that in Settle)
Also didn't read control description at #19 and overshot.
Wasn't too comfortable running over gravestones but they weren't marked on the map.
Poor route choice to last control, going west instead of east.
Apart from that, no issues other than not going fast enough
Saturday May 28, 2016 #
Running warm up/down 18:00 [2] 1.3 mi (13:51 / mi)
Running race 16:52 [5] 3.1 mi (5:26 / mi)
Gorgeous course and morning, actually quite hot by the time we started running. Helpfully the mostly flat course was mostly shaded.
Based on website and having ran two M/side XC Champs there many moons ago, didn't wear flats, but could have got away with it.
Tucked in for first 3/4 of a mile behind the guy who finished 2nd in 17.20 but was all alone after that. Time pleasing as didn't feel tip top legs wise and breathing not all there either.
Friday May 27, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Thursday May 26, 2016 #
Running intervals 34:30 [3] 5.5 mi (6:16 / mi) +10m 6:14 / mi
Felt a little tired, but also felt fit, and paced the session well, quite pleased overall.
Thought about a 2nd run tonight but decided to keep fresh for the weekend.
Wednesday May 25, 2016 #
Running 22:20 [3] 3.1 mi (7:12 / mi) +10m 7:08 / mi
Running 1:13:12 [3] 8.5 mi (8:37 / mi) +250m 7:53 / mi
Middleton Park O - 2nd, 28.3x
Not very enjoyable in my road shoes, in the mud, and in the wet.
Struggled my way out of #1, very faffy, got stuck in a pit on the way to #3, couldn't find #6 for ages. Then didn't feel like running fast after that.
Downhill start to run into Leeds and the desire to finish the run meant I ran fairly fast into town.
Tuesday May 24, 2016 #
Running 30:30 [3] 4.0 mi (7:38 / mi) +10m 7:34 / mi
Running 1:00:01 [3] 8.0 mi (7:30 / mi) +60m 7:20 / mi
1st set, ave 49.5, 2nd set ave 48.5
Windy compared to two weeks ago, so holding the same pace counts as an improvement.
Really lacking in leg turnover.
But felt a proper middle distance burn for the first time in about a decade by the end.
Monday May 23, 2016 #
Running 36:30 [3] 5.0 mi (7:18 / mi) +50m 7:05 / mi
Sunday May 22, 2016 #
Running warm up/down 7:20 [3] 1.0 mi (7:20 / mi)
Urban Orienteering race 46:32 [5] 7.2 mi (6:28 / mi) +15m 6:25 / mi
Good map, area and planning, good to have decent length courses that didn't feel like an extended version of the best course, although the final loop could have felt like that, the distance covered + tiredness meant you still had to concentrate. Another loop in the tricky stuff would have been hard!
Two wobbles, both as a result of turning 1 too soon, at 17 and 23.
Otherwise think got my choices right, ran hard, not sure I could have got much more out of myself on a warm day. Solid start to the season.
Urban Orienteering warm up/down 22:50 [3] 3.0 mi (7:37 / mi)
Saturday May 21, 2016 #
Running 24:10 [3] 3.0 mi (8:03 / mi) +80m 7:26 / mi
Running race 18:58 [5] 3.1 mi (6:07 / mi) +50m 5:50 / mi
Arrived expecting 3 laps as per website, but it was 4 as bridge is under repair. A bit worrying for event #5, but turns out they've not ran 3 laps at all yet.
All pleasant and standard town park except the mad section around some square garden (think bowling green size) just off the main path which meant 8 x 90 degree turns in about 75m, all x4! So that slowed me a bit. Very humid I thought. 90s clear by the end.
Running 9:00 [3] 1.2 mi (7:30 / mi) +25m 7:03 / mi
Friday May 20, 2016 #
Running 28:20 [3] 4.2 mi (6:45 / mi) +20m 6:39 / mi
Felt fantastic, which was annoying, as that could wait until the weekend thanks very much.
Thursday May 19, 2016 #
Running tempo 30:15 [4] 4.6 mi (6:35 / mi) +10m 6:32 / mi
Felt quite good and pace was under 5:30, encouraging.
Wednesday May 18, 2016 #
Running 27:30 [3] 4.0 mi (6:53 / mi)
Running 18:30 [3] 2.3 mi (8:03 / mi) +50m 7:32 / mi
Orienteering 23:10 [4] 2.4 mi (9:39 / mi) +60m 8:57 / mi
Good enjoyable course and area.
Lost about 2 mins on the longest leg - map very vague and followed road into builidng site which was just olive green. No idea what was going on so backtracked. Wasn't the only one to do this, but no excuse for missing the path I meant to take really. Should have been more direct to 10.
Also went into lesser re-entrant at 12, though higher route to 13 paid dividends.
Running 12:00 [2] 1.2 mi (10:00 / mi) +30m 9:17 / mi
Tuesday May 17, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running intervals 1:06:12 [3] 9.5 mi (6:58 / mi) +70m 6:49 / mi
With Simon and Josh.
Pretty hard work, mainly catching breath between reps as we went on, legs slowly disintegrated but managed to just about keep the pace consistent.
Monday May 16, 2016 #
Running 30:40 [3] 4.0 mi (7:40 / mi) +30m 7:30 / mi
Running 59:05 [3] 8.3 mi (7:07 / mi) +60m 6:58 / mi
Slow first two miles, then ticking along nicely with Tom and Leila.
Ideal running weather.
Sunday May 15, 2016 #
Running 1:30:05 [3] 12.5 mi (7:12 / mi) +90m 7:03 / mi
Saturday May 14, 2016 #
Running warm up/down 17:00 [3] 2.0 mi (8:30 / mi) +60m 7:46 / mi
Running race 18:50 [5] 3.1 mi (6:05 / mi) +85m 5:36 / mi
The standard Keswick course, on the railway path, was washed away in the Xmas floods, so they had moved to a lakeside venue, at first temporarily, but it was more popular so it became permanent. That was until the run director realised there was a potential safety issue with traffic on a private road to a boat house. So they are going back to the railway and this was the last running of the lakeside course.
I was in two minds whether to do it on this course or the other one.
I've very glad I did because it was a stunning course. Words won't do it justice but 3 laps along the drive, onto the shore side through a meadow and then up through some woods.
Deceptively hilly, no-one had broken 18 on this course...until today of course.
Front 2 shot off and never saw them again.
Was all alone and nearly backed off when things got tough on the 2nd lap but roused myself and last lap was quickest by 6s despite many backmarkers. A warm up might have helped.
Friday May 13, 2016 #
Running 30:30 [3] 4.0 mi (7:38 / mi) +50m 7:20 / mi
Quite pleasant.
Once I've got Settle out of the way, really must crack on with the map here, but I keep saying that...
Thursday May 12, 2016 #
Running 31:00 [3] 4.0 mi (7:45 / mi) +170m 6:51 / mi
Lovely route and evening, long climb but never too steep
Then more planning on the ground, things looking good for Settle and Giggleswick
If anyone is reading and thinking of entering, you can do Course E as a sprint course after your main course, all around the school.
I've booked the sunshine as well.
Wednesday May 11, 2016 #
Running 28:00 [3] 4.0 mi (7:00 / mi) +20m 6:54 / mi
Running 36:00 [3] 5.0 mi (7:12 / mi) +60m 6:56 / mi
Never seen so many runners on the towpath
Orienteering race 23:20 [4] 2.5 mi (9:20 / mi) +60m 8:41 / mi
No real navigational issues except stopping to check a few times
Felt tired after about 10 mins so wasn't running hard
Tuesday May 10, 2016 #
Running intervals 51:30 [4] 7.1 mi (7:15 / mi) +100m 6:57 / mi
2 x (5x300) off 100m (30s), 500m (3 mins) between sets
Averaged 49s
Got to be happy with that, 50s would have done, think there was a bit more in the tank, not much, but wasn't in a heap at the end.
Monday May 9, 2016 #
Running 1:03:12 [3] 8.2 mi (7:42 / mi) +100m 7:26 / mi
Lovely evening
Felt average
Sunday May 8, 2016 #
Running long 1:16:15 [3] 10.4 mi (7:20 / mi) +280m 6:46 / mi
Some very hungover quality runners so was very sociable up the hill, in just the heat you don't need after a 3am finish. Pace picked up coming down, everyone stopped at 49 mins once we hit the start, but Mike was keen to do more and I felt alright so we ran down the river and back.
Saturday May 7, 2016 #
Running warm up/down 16:00 [2] 1.8 mi (8:53 / mi)
Had limited myself to 6 pints on the 1st night of Simon's stag, so upper body felt OK really. Legs however felt absolutely empty.
Running race 17:32 [5] 3.1 mi (5:39 / mi) +50m 5:23 / mi
Great venue, great weather and great battle at the front.
Tucked in to begin with but found myself in front after a mile, having held my pace. The problem which probably cost me dearly was that I was then solo into the strong headwind off Windermere for the next 800m. End of first lap they were queueing up behind me, and my pride woke me up as a Lady overtook me. Starting the second lap, the eventual winner came past and got 10m on me on the downhill to the water once more. I held the gap steady but once we hit the headwind on the final section try as I might I couldn't close it, ended up 9s down.
Not a bad time really given only 4 people have broken 17, certainly a better run than the last 2.
Running warm up/down 9:40 [2] 1.2 mi (8:03 / mi) +10m 7:51 / mi
Friday May 6, 2016 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
Thursday May 5, 2016 #
Running 30:30 [3] 4.0 mi (7:38 / mi)
Never got going, ankle causing grief. Wrong shoes.
Running 10:50 [3] 1.3 mi (8:20 / mi) +20m 7:57 / mi
Urban Orienteering race 32:04 [5] 4.8 mi (6:41 / mi) +20m 6:36 / mi
Didn't feel up to running fast, so concentrated on map reading.
No errors on that part, and legs go moving near the end, so all good, esp as the sun was out
Running 10:00 [3] 1.2 mi (8:20 / mi)
Wednesday May 4, 2016 #
Running 42:30 [3] 5.2 mi (8:10 / mi) +130m 7:35 / mi
Urban Orienteering 20:30 [5] 3.2 mi (6:24 / mi) +40m 6:10 / mi
Nice fun event, reasonable courses, if clearly overplanned by RFs desire to use all of his own map.
Spotted the northerly route to #2 which most didn't.
Didn't feel fast, but must have been fairly fast.
Running 16:30 [3] 2.0 mi (8:15 / mi)
Tuesday May 3, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 1:07:45 [3] 10.4 mi (6:31 / mi) +90m 6:21 / mi
3.13,09,07,05 - 71,69,71,69,68
The recurring theme of taking a while to get going again struck, though have to be pleased with a 3.05 and a 3.01, got a good tow from the peleton to be fair.
The old trick of telling myself each 4 was the last one worked a treat
Nothing in the tank at the end.
Monday May 2, 2016 #
Running 40:00 [3] 5.5 mi (7:16 / mi) +60m 7:02 / mi
Windy, but pleasant
Then some O practice at the Bay
Sunday May 1, 2016 #
Note
(rest day)