Training Log Archive: LeonIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
Running 55:10 [3] 7.7 mi (7:10 / mi) +45m 7:02 / mi
300 miles for the month, first time I've managed that.
Feeling it, mind.
Sunday Oct 30, 2016 #
Running 45:20 [3] 6.1 mi (7:26 / mi) +20m 7:21 / mi
Urban Orienteering race 38:40 [5] 5.6 mi (6:54 / mi) +40m 6:45 / mi
No dramas on a straighforward course. Legs woke up in the 2nd half, was able to push on.
Only time loss really 4-5 losing the indistinct path through the woods and general faffing to get out.
Changed route choice on a couple of the longer legs once assessed the contours.
Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi) +20m 8:19 / mi
Saturday Oct 29, 2016 #
Running intervals 1:04:00 [4] 9.0 mi (7:07 / mi) +60m 6:58 / mi
5 mins (2) 5 x 1 (1) (3) 5 (2) 5 x 1 (1) (3) 5 mins
Harder than it looked on paper. Was a bit up and down but was gurning by the end, so job done. Legs pretty tired, lucky the ground is still firm.
Urban Orienteering race 24:40 [2] 1.5 mi (16:27 / mi) +10m 16:07 / mi
What fun! Absolutely superb.
Mispunched, 25 instead of 2 but that doesn't spoil the event.
Was baffled at the start, and subsequently in trying to get to floor 3.
From about 10 I had got the hang of it.
Hope we get more of these events
Friday Oct 28, 2016 #
Running 43:30 [2] 5.4 mi (8:03 / mi)
Lovely jog, really lovely. So peaceful.
Thursday Oct 27, 2016 #
Running 30:30 [3] 4.0 mi (7:38 / mi) +15m 7:32 / mi
Urban Orienteering race 1:21:15 [5] 11.1 mi (7:19 / mi) +50m 7:13 / mi
Jaded legs but managed an average pace. A couple of silly errors, and in hindsight a couple of route improvements were possible, though at the time I can't complain at not having spotted them. Was amazed to end up nearly in Stockport, probably shouldn't have been. Lovely pint of Mild afterwards.
Wednesday Oct 26, 2016 #
Running 30:04 [3] 4.0 mi (7:31 / mi)
Urban Orienteering 1:07:20 [3] 8.9 mi (7:34 / mi) +20m 7:31 / mi
Felt quite low on energy, had to have a word with myself a couple of times just to keep at 7.30 pace.
Tuesday Oct 25, 2016 #
Running hills 1:21:30 [4] 11.7 mi (6:58 / mi) +270m 6:30 / mi
7 x 2.15/2.20 up and roughly equal jog down
First three kept with Oz then he pulled away into the distance
Slipped from 2.15 to outside 2.20 by number 6 but roused to a 2.17 for the last one.
Not my best session but worked hard and got it done.
Monday Oct 24, 2016 #
Running 27:50 [3] 4.0 mi (6:58 / mi)
Running 49:20 [3] 7.7 mi (6:24 / mi) +50m 6:17 / mi
Like lunch, pace felt slower than it was. Must be a good sign.
+ circuits.
Sunday Oct 23, 2016 #
Running 28:50 [4] 4.4 mi (6:33 / mi)
Saturday Oct 22, 2016 #
Running warm up/down 8:10 [2] 1.0 mi (8:10 / mi)
Running race 17:51 [5] 3.1 mi (5:45 / mi) +10m 5:42 / mi
Most ridiculous start to a parkrun yet, must have been in about 40th after 40s, behind all sorts of people who weren't going to break 20 mins. Partly my own fault as I'm a slow starter but this was bizarre. And so it came to pass that as the course entered the woods and turned and narrowed, I sent the guy ahead flying to the ground as he slowed right down and left me nowhere to go. Perhaps parkrun could offer a 400m option for these people?
Moved through from there to 4th, not a great run, not sure why felt on the limit, but the 3 ahead weren't any better than me on paper. The course through the woods was lovely, but the numbers are too big for the venue.
Running warm up/down 10:20 [2] 1.2 mi (8:37 / mi)
Urban Orienteering race 49:19 [5] 6.7 mi (7:22 / mi) +250m 6:36 / mi
I expected a lot of climb, and got it. Managed to keep moving though.
First two thirds was enjoyable, nice mix of terrain, but the dull housing estate section at the end wasn't, especially when the field option to 26 was so overgrown. Made a couple of wrong route choices. Legs were best at the end.
Friday Oct 21, 2016 #
Note
(rest day)
Thursday Oct 20, 2016 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 41:30 [4] 6.5 mi (6:23 / mi) +15m 6:20 / mi
Moving at a swift pace, could have kept it up to the hour which is pleasing.
In need of a rest day now.
Wednesday Oct 19, 2016 #
Running 29:50 [3] 4.0 mi (7:28 / mi) +20m 7:21 / mi
Urban Orienteering 58:23 [3] 7.9 mi (7:23 / mi) +30m 7:18 / mi
Took it easy with a small acceleration last 10 mins to clear 29/30 6s late, forgot about the one in the castle.
Tuesday Oct 18, 2016 #
Running 43:10 [3] 6.7 mi (6:27 / mi)
5.36,5.35,5.22 apparently for the full miles I managed. In total 5.8k.
Felt comfortable for the first two thirds, seemingly I picked up the pace which probably wasn't needed as leaves me feeling like 10k race pace is a long way off when maybe it isn't.
A bit sniffly afterwards.
Monday Oct 17, 2016 #
Running 33:00 [3] 4.4 mi (7:30 / mi)
Running 51:30 [3] 7.2 mi (7:09 / mi) +70m 6:57 / mi
Sunday Oct 16, 2016 #
Running long 1:45:20 [3] 13.2 mi (7:59 / mi) +365m 7:21 / mi
With Simon, Tom and CB
I was promised solid firm ground to run on, and to be fair, it was, except for the 5 mins we went the wrong side of a wall and entered tussock hell, where I fell and got some long grass up my nose, which kept the others entertained.
The weather deteriorated into clag and driving rain, but quite enjoyable in the end, not that I would have liked to go any further, or do this again any time soon.
Saturday Oct 15, 2016 #
Running 28:55 [1] 3.1 mi (9:20 / mi) +15m 9:11 / mi
Seems I'm too good at pacing 'why wouldn't you let me slow down?'
Running intervals 36:30 [5] 6.4 mi (5:42 / mi) +30m 5:37 / mi
XC Session at West Park
8 mins went well then struggled to increase the pace on first 3, but managed to snap of it for the remainder of that middle block. Last 6 was bad for the first 2 mins but roused something to finish strongly.
Running warm up/down 10:20 [2] 1.3 mi (7:57 / mi)
Friday Oct 14, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 28:40 [3] 4.0 mi (7:10 / mi) +10m 7:07 / mi
Thursday Oct 13, 2016 #
Running 43:15 [3] 6.6 mi (6:33 / mi) +80m 6:19 / mi
Drenched.
Really couldn't be bothered, so the pace would suggest something is right.
Wednesday Oct 12, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi) +20m 7:23 / mi
Not much fun
Urban Orienteering 1:05:30 [3] 9.2 mi (7:07 / mi) +10m 7:06 / mi
Thought it was 630 start, turned out it was 645 so imposed a 36 min limit on myself to avoid being home 930 for a third night running. In my rush to get the train handed in map and not scorecard! Enjoyed pottering about though, but going any faster would have being pushing it.
Tuesday Oct 11, 2016 #
Running 30:00 [3] 4.1 mi (7:19 / mi)
Running hills 1:17:00 [3] 10.6 mi (7:16 / mi) +250m 6:46 / mi
Went really well, put a few to the sword. One of those where you wonder why you can't run like that every time it matters.
Monday Oct 10, 2016 #
Running 45:15 [3] 6.8 mi (6:39 / mi) +50m 6:30 / mi
Felt crap first mile, then pretty good. Moving well.
Sunday Oct 9, 2016 #
Running long 1:32:30 [3] 12.1 mi (7:39 / mi) +90m 7:28 / mi
Both of us struggling to even shuffle, though the pace was much more reasonable in the second, downhill, firmer half.
Saturday Oct 8, 2016 #
Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
Running race 19:34 [5] 3.6 mi (5:26 / mi) +55m 5:11 / mi
I would have taken this beforehand, having noticed I did 20.04 2 years ago.
But a bit more thought suggests that was an absolute mare in reality, and this time is at the poorer end of what I should have run, the upper end being 19.15ish. But have stepped up the training last few weeks so probably a little jaded.
As Tom would say, was in a pit from early doors, and looked at my watch and it said 7 mins, knew this wasn't going to be pretty. Worst bit was the out and back, was struggling to keep moving at any pace. Managed to pull myself back up to the ice cream van and catching the two ahead going down the hill kept me going and then it was just whatever was left to the finish.
Running warm up/down 24:00 [3] 2.9 mi (8:17 / mi) +70m 7:42 / mi
Friday Oct 7, 2016 #
Note
(rest day)
Thursday Oct 6, 2016 #
Running 35:00 [3] 4.5 mi (7:47 / mi) +80m 7:22 / mi
Felt quite good so had to hold myself back until it was time for strides thru Highroyds
Wednesday Oct 5, 2016 #
Running 31:30 [3] 4.0 mi (7:53 / mi) +10m 7:49 / mi
Dull boring jog, but legs felt better than I thought they would
Urban Orienteering 47:12 [3] 6.2 mi (7:37 / mi) +40m 7:28 / mi
Tuesday Oct 4, 2016 #
Running 30:00 [3] 4.0 mi (7:30 / mi) +20m 7:23 / mi
Running 1:08:15 [3] 9.5 mi (7:11 / mi) +60m 7:03 / mi
Big group.
Felt like hard work, prob harder than it should.
About 72-73 400m pace for the most part, almost got a full lap in last rep
Monday Oct 3, 2016 #
Running 28:50 [3] 4.0 mi (7:13 / mi)
Running 1:01:30 [3] 8.7 mi (7:04 / mi) +60m 6:55 / mi
Sunday Oct 2, 2016 #
Running long 1:45:05 [3] 13.1 mi (8:01 / mi) +150m 7:45 / mi
Easy pace but had to be
Stiffened up v quickly once finished
Great running weather
Saturday Oct 1, 2016 #
Running warm up/down 8:50 [3] 1.0 mi (8:50 / mi)
Running race 17:27 [5] 3.1 mi (5:38 / mi) +10m 5:34 / mi
Felt good despite last nights session, solid time on a grass course.
Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)