Training Log Archive: LeonIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
Running 1:05:20 [2] 7.6 mi (8:36 / mi) +175m 8:01 / mi
Tuesday Aug 30, 2016 #
Running 1:05:30 [3] 9.3 mi (7:03 / mi) +50m 6:56 / mi
3x15,30,45, 2x60, 3x15,30,45 all off equal jog recovery
Monday Aug 29, 2016 #
Note
(rest day)
Sunday Aug 28, 2016 #
Note
(rest day)
Saturday Aug 27, 2016 #
Running warm up/down 5:30 [3] 0.7 mi (7:51 / mi)
Running race 17:04 [5] 3.1 mi (5:30 / mi)
Not the advertised 3 lapper, in fact, 4 and a half laps, half of each lap being a narrow trail. You can work out how much trouble lapping people was, esp given the event got a record attendance
Luckily I had a queue of people in front forging their way around the back markers, was 5th at end of lap 1, 4th at end of lap 2 and 3rd at end of lap 3, summoned something in the last 200m to grab 2nd. 1st was well gone, mind. But would never have run that quick solo, especially as my legs were really feeling the effects of last nights cycling.
Running warm up/down 13:45 [3] 1.8 mi (7:38 / mi)
Friday Aug 26, 2016 #
Cycling tempo 20:00 [4] 7.0 mi (2:51 / mi)
Great fun, felt like a great work out (esp the next day!)
I will be back for more...
Thursday Aug 25, 2016 #
Running 1:05:30 [3] 8.7 mi (7:32 / mi) +150m 7:09 / mi
Wednesday Aug 24, 2016 #
Running 1:05:30 [3] 9.0 mi (7:17 / mi) +30m 7:12 / mi
Tuesday Aug 23, 2016 #
Running 52:30 [2] 6.3 mi (8:20 / mi) +110m 7:54 / mi
Monday Aug 22, 2016 #
Running 35:01 [3] 4.3 mi (8:09 / mi) +80m 7:42 / mi
Sunday Aug 21, 2016 #
Running warm up/down 8:38 [2] 1.0 mi (8:38 / mi)
Urban Orienteering 52:25 [5] 6.0 mi (8:44 / mi) +140m 8:09 / mi
Probably the toughest urban I've done - both mentally and physically.
First 10 controls pretty standard, though was confused by building work at 3, was hanging round the southern hedge at 5 and took a shorter but slower route via the balcony to 7.
Then needed a lot of thought on how to navigate the long leg to 11 via all the subways crossing points, just about managed to keep on track but was unable to plan ahead as I'd hoped, all the sets of steps to sap you began to take effect here and to 13 and 14, almost mispunched as others did to 14 but luckily had checked code, route choice to W was wrong here, faffed at 15 due to intricate detail, and fell on my backside to 16. Brutal climb to 18 but didn't spot northerly route to 19 which meant yet more steps, but did go N to 21. Weaving through the market to 21 was a nightmare, should have been marked OOB if there was really a need for 21 and was stood working out the route around it, followed by more massive climb to 22, and went too far S to 24.
To 25 spotted the route in from the south, which I should have taken 10-11 under the railway. Split looks suspicously fast for me here, and I think the wall/fence projecting north from 25 was shorter than shown, certainly I ran past the control and did a 180 degree turn up to it, but too knackered to notice the difference. EDIT: Have worked it out now, the junction was actually to the north of the bridge which I ran under, though this isn't that clear on the map. Came down steps to E of 26 which were a ballache as several flights which you couldn't work out from map should have stayed on ramp. Tried to be clever to 27 by turning north and running under bridge to W of control but this was unnecessary really
After the first long leg I really was getting knackered and not really enjoying it, just ploughing on with minimal planning ahead, so I could have performed better, but in hindsight I think the courses were an excellent challenge as I was at the limit, a large contrast to running round a housing estate.
Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
Saturday Aug 20, 2016 #
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Running race 17:40 [5] 3.1 mi (5:42 / mi)
Odd one, for the effort and terrain should have been faster.
Potentially slightly long as watch had it at 4.99k and always measures short.
Didn't help I missed the turn for the finish
Quite a pleasant location
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
Urban Orienteering race 15:05 [3] 2.0 mi (7:32 / mi)
Cracking course including the maze and underneath St James Park
Not sure how I lost so much time as didn't make any major cock ups but I guess a few little ones add up, I was slow in the maze and overshot a couple, plus ran through gates and steps when didn't have to.
Very wet
Running 8:00 [3] 1.0 mi (8:00 / mi)
Urban Orienteering 13:35 [5] 1.9 mi (7:09 / mi) +10m 7:02 / mi
Again, fairly solid, though fell over twice, once on a tree route and once on the wet grass, and wasted too much time trying to make the dead SI box work.
Running 16:20 [3] 2.0 mi (8:10 / mi)
Friday Aug 19, 2016 #
Note
(rest day)
Thursday Aug 18, 2016 #
Running 59:53 [3] 7.9 mi (7:35 / mi) +175m 7:06 / mi
Up Hollins Hill slowly
Then some more sprint efforts
Wednesday Aug 17, 2016 #
Running 31:00 [3] 4.3 mi (7:13 / mi) +10m 7:09 / mi
Summoned up enough drive to have a go across Hob Moor.
Tuesday Aug 16, 2016 #
Running 1:00:01 [3] 8.3 mi (7:14 / mi) +90m 7:00 / mi
Once into the countryside, delightful route.
Monday Aug 15, 2016 #
Running 40:30 [2] 5.1 mi (7:56 / mi) +40m 7:45 / mi
Sunday Aug 14, 2016 #
Running warm up/down 9:30 [2] 1.0 mi (9:30 / mi) +40m 8:27 / mi
Urban Orienteering race 58:57 [5] 8.4 mi (7:01 / mi) +140m 6:40 / mi
A bit frustrating to be 1s behind 2nd and less than a min behind 1st but probably the kick up the backside I needed for Newcastle, Liverpool, London coming up to run harder.
Certainly took a while to get the legs going and I didn't push hard until halfway, could have done so earlier.
Navigationally no howlers but splits so a few minor issues
Some comments:
3 & 4 I remembered from last time but was still quite slow. Messed up coming out of church, by turning left, though map is clearly wrong as car park shape is bigger and not curved and tree cover isn't full by a long chalk.
5 - Map is wrong to the north of the road to the north of 5, car park and buildings to the south of dont resemble what is on the ground, this confused me when added to the building site on the W side. Held up by traffic, and almost didn't clock south side of wall, but checked just in time
6 - Would have liked to have gone down the water but too crowded so back the way I came into 5 and again held up by cars, but thats urban for you
7 - Thought the simple down and across would be quicker, but splits suggest not
8 - Crossed footbridge which doesn't seem to have been best choice
10 - Badly held up by two old ladies who didn't hear me shout excuse me until the 4th time!
11 - Stood at traffic lights for a good 15s
16 - Very dull leg that I'm not sure what the purpose of was, thought there must have been a route choice to the east but that is off the map. I backtracked as I don't think running through graveyards on a Sunday is going to do anyone any favours. 15-18 would have been a better leg, esp if 18 had gone a bit to the SW
19 - went south but this appears to have been slower. should have read contours better
20 - wanted to avoid steps so was going to come in from the N&E but helpfully this time the traffic hold up meant I saw this would involve unecessary climb, and in the end the steps weren't bad.
22 - was going to go north from 21 but stopped and checked and went south to avoid excessive climb
24 - stupidly, although I was tired, punched control on tree and ran E, but a child was shouting there's one over there too, and I had just realised hadn't seen a fence, so went back.
Running warm up/down 13:45 [2] 1.6 mi (8:36 / mi) +30m 8:07 / mi
Saturday Aug 13, 2016 #
Running warm up/down 5:00 [3] 0.6 mi (8:20 / mi) +10m 7:55 / mi
Running race 17:42 [5] 3.1 mi (5:43 / mi) +110m 5:09 / mi
Felt a bit sick so took it easy to begin with but still ended up in the lead, then the hill started so had to get moving to get that done with, then there was a sharp downhill, but most of the 2nd mile was uphill and I was gasping, but finished strongly on the flat as I knew sub 18 was on which is a good time based on past performances on this course, still if feeling alright could have gone faster...
Running 37:30 [3] 5.1 mi (7:21 / mi) +20m 7:16 / mi
There was a big trail 10k starting at 10am which I just managed to avoid, though might have been nice to join in...
Friday Aug 12, 2016 #
Note
(rest day)
Thursday Aug 11, 2016 #
Running 1:10:05 [3] 9.3 mi (7:32 / mi) +100m 7:18 / mi
Wednesday Aug 10, 2016 #
Running 32:00 [3] 4.2 mi (7:37 / mi) +25m 7:29 / mi
Tuesday Aug 9, 2016 #
Running 1:29:50 [3] 13.1 mi (6:51 / mi) +150m 6:37 / mi
Monday Aug 8, 2016 #
Running 42:57 [3] 5.6 mi (7:40 / mi) +40m 7:30 / mi
Sunday Aug 7, 2016 #
Running long 1:24:33 [4] 11.3 mi (7:29 / mi) +350m 6:50 / mi
Like the race route just moved through the field as I went, got in a bit of a race in the 2nd half but fell a couple of time, was never pushing hard though felt tired. Made an effort in the last 800m which felt good.
Saturday Aug 6, 2016 #
Running warm up/down 12:30 [3] 1.5 mi (8:20 / mi)
Running race 17:01 [5] 3.1 mi (5:29 / mi) +50m 5:14 / mi
V warm, tough morning at the office. 2 in front dropped out!
Hung in there much better than Weds
A fun morning for GB's 150th
Running warm up/down 11:00 [3] 1.5 mi (7:20 / mi)
Friday Aug 5, 2016 #
Note
(rest day)
Thursday Aug 4, 2016 #
Running 1:06:00 [3] 9.4 mi (7:01 / mi) +70m 6:52 / mi
Wednesday Aug 3, 2016 #
Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi)
Running race 29:18 [5] 5.0 mi (5:52 / mi) +70m 5:37 / mi
20s quicker than 2013, though better conditions.
Bottled it a bit and should have been 2nd
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Tuesday Aug 2, 2016 #
Note
(rest day)
Monday Aug 1, 2016 #
Running 27:30 [3] 4.0 mi (6:53 / mi) +40m 6:40 / mi