Training Log Archive: LeonIn the 31 days ending Jan 31, 2017:
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Tuesday Jan 31, 2017 #
Running intervals 51:30 [3] 8.0 mi (6:26 / mi) +40m 6:20 / mi
2.32,72,2.30,72,2.30,73,2.29,72,2.28,68
Quite happy with that.
Very wet and damp.
Monday Jan 30, 2017 #
Running 52:30 [3] 7.7 mi (6:49 / mi) +60m 6:39 / mi
Sunday Jan 29, 2017 #
Running 39:00 [3] 5.0 mi (7:48 / mi) +30m 7:39 / mi
Saturday Jan 28, 2017 #
Running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
Running 50:30 [5] 7.0 mi (7:13 / mi) +150m 6:46 / mi
16th consecutive Northern.
Attritional slog as expected. Pure hard work.
Set off very cautiously but by half way round the lap was dripping with sweat which was odd as that went after that.
Very hard to tell if I was moving through or just holding my own.
Everyone around me just seemed to be battling away at the same speed.
There were two horrible parts, the grind up into the finish field was crippling each lap. I was mainly relieved none of my team mates dropped out and left me 6th counter, not that it really mattered when we came 6th team.
I thought conditions were probably better than Knowsley in 2013 and 2014 but the results say they were the same
In 2013 I was 105th in 48.38
In 2014 I was 105th in 48.33
Had I ran 48.3x this year I would have been...105th
So I've lost 2 mins of XC fitness, which makes a lot of sense as I did 1 XC session all autumn. Maybe I'm not as bad at it as previously thought, and maybe should do a full XC traning block next year. No parkruns, though I should have finished the north by then...
Running warm up/down 9:30 [1] 1.1 mi (8:38 / mi)
Friday Jan 27, 2017 #
Note
(rest day)
Thursday Jan 26, 2017 #
Running 28:55 [2] 3.8 mi (7:37 / mi) +30m 7:26 / mi
Wednesday Jan 25, 2017 #
Running 30:15 [3] 4.0 mi (7:34 / mi)
Running 20:00 [2] 2.3 mi (8:42 / mi) +95m 7:42 / mi
Urban Orienteering 54:20 [4] 6.3 mi (8:37 / mi) +65m 8:21 / mi
Tuesday Jan 24, 2017 #
Running 52:00 [3] 7.3 mi (7:07 / mi) +50m 6:58 / mi
Felt fairly good.
Monday Jan 23, 2017 #
Running 52:00 [3] 7.7 mi (6:45 / mi) +60m 6:36 / mi
Sunday Jan 22, 2017 #
Running long 1:21:10 [3] 11.3 mi (7:11 / mi) +250m 6:43 / mi
Saturday Jan 21, 2017 #
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
Running race 17:20 [5] 3.1 mi (5:35 / mi) +25m 5:27 / mi
A bit miffed to run the 10th fastest time ever from 139 events and come 2nd, but that's the luck of the draw, literally in this case, as Great Notley came out the Bailey/Foster/Daniels virgin parkrun hat last Saturday.
A frozen, flat, trail course, quite twisty with one very large hill halfway round that you cam straight back down.
I was with the leader at 5 mins, but they he eeked out his 10s advantage for the rest of the first lap and the beginning of the second, after which it stayed static. I noticed it wasn't getting any bigger which gave me encouragement to keep the hammer down but I never got any closer.
Running 7:30 [3] 1.0 mi (7:30 / mi)
Friday Jan 20, 2017 #
Note
(rest day)
Thursday Jan 19, 2017 #
Running 48:30 [2] 5.8 mi (8:22 / mi) +65m 8:05 / mi
Wednesday Jan 18, 2017 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi) +25m 7:36 / mi
Urban Orienteering 48:15 [4] 6.8 mi (7:06 / mi) +75m 6:52 / mi
Smooth.
I stopped and wrote down the number at each location
Tuesday Jan 17, 2017 #
Running hills 1:23:30 [3] 11.2 mi (7:27 / mi) +270m 6:56 / mi
Higher intensity than the pre-xmas hills where you had to get a shifty on to get back down, but 2:30 was overkill really, 2:15 would have done.
Hit the first one fairly hard and suffered for it, but then recovered so the last 5 were good, getting further than the first one, which on paper is odd but not a great shock really.
Monday Jan 16, 2017 #
Running 47:00 [3] 6.5 mi (7:14 / mi) +50m 7:04 / mi
Sunday Jan 15, 2017 #
Running warm up/down 9:50 [3] 1.2 mi (8:12 / mi)
Urban Orienteering race 33:42 [5] 5.2 mi (6:29 / mi) +15m 6:25 / mi
Short course was ideal for me in current conditions and it went well, no navigational issues except a couple of 3-4 second stops to double check.
Caught up with myself in planning terms around about 17 but kept my head and managed to stay on track. Was basically a long sprint.
Pace wise was fairly solid, would have ran more off road if had more grip.
Running warm up/down 21:00 [3] 2.7 mi (7:47 / mi)
Saturday Jan 14, 2017 #
Running warm up/down 5:00 [2] 0.6 mi (8:20 / mi)
Running race 17:27 [4] 2.8 mi (6:14 / mi) +70m 5:47 / mi
Icy in parts, slippy mud in others, fine for about half of the lap
Felt sub optimal so sat in for almost two laps and then kicked away (!) on the last lap for a comfortable first place.
Undoubtedly quite a short course, in summer with a warm up looking at maybe a minute or more quicker.
Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi) +10m 8:15 / mi
Friday Jan 13, 2017 #
Note
(rest day)
Thursday Jan 12, 2017 #
Running 31:00 [3] 4.2 mi (7:23 / mi)
Running 42:30 [2] 5.1 mi (8:20 / mi) +75m 7:58 / mi
Wednesday Jan 11, 2017 #
Running warm up/down 13:00 [3] 1.5 mi (8:40 / mi) +20m 8:19 / mi
Orienteering 1:01:00 [2] 4.5 mi (13:33 / mi) +70m 12:56 / mi
Good fun with the piecemeal maps, and did quite well, except my failure to find #42 which I was determined to do so much I went back but still failed and can't understand.
Also failed for #52 but in hindsight I can see why.
Running warm up/down 27:50 [2] 3.1 mi (8:59 / mi) +115m 8:03 / mi
Tuesday Jan 10, 2017 #
Running 30:00 [3] 4.0 mi (7:30 / mi) +10m 7:27 / mi
Running warm up/down 32:00 [3] 3.9 mi (8:12 / mi) +30m 8:01 / mi
Running intervals 25:00 [4] 4.1 mi (6:06 / mi)
3.11,75,3.12,75,3.15,76,3.19,76
Garbage
But hindered by increasing R knee ache (ITB prob) and L groin/pelvis pain, and breathing was all over the place last set. Not sure if doing the last set was brave or foolish but was meant to be 5 sets, so 3 would have felt like a defeat
Running warm up/down 17:00 [3] 2.2 mi (7:44 / mi)
Monday Jan 9, 2017 #
Running 53:00 [3] 7.7 mi (6:53 / mi) +60m 6:43 / mi
Sunday Jan 8, 2017 #
Running warm up/down 6:00 [3] 0.7 mi (8:34 / mi)
Orienteering 38:30 [4] 5.0 mi (7:42 / mi) +40m 7:31 / mi
60 min version, cleared map, 2nd fastest time.
Would have been quickest had I attended the briefing and/or read the note that said you could cross the purple lines at a gate, odd as that seems to me when some were marked as crossing points and some weren't. So added unnecessary distance on.
Other than that, very good fun in a lovely park, highly enjoyable.
Running warm up/down 8:40 [2] 1.0 mi (8:40 / mi)
Saturday Jan 7, 2017 #
Running warm up/down 9:00 [2] 1.1 mi (8:11 / mi)
Running race 17:44 [5] 3.1 mi (5:43 / mi) +20m 5:36 / mi
Finally completed the North East region parkruns.
Another thrashing from a youngster, who shot off and stayed in the distance.
I doubt the gap grew much on the 2nd lap but the damage was done.
Pleasingly my halfway split was 8.52.
That said, I didn't hit 2nd place until 2k.
Became clear getting a sub18 time was a good target and that kept me going on the 2nd lap.
Running warm up/down 12:00 [3] 1.6 mi (7:30 / mi) +10m 7:21 / mi
Friday Jan 6, 2017 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Thursday Jan 5, 2017 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running warm up/down 21:00 [3] 2.6 mi (8:05 / mi) +30m 7:48 / mi
Urban Orienteering 59:20 [3] 8.0 mi (7:25 / mi) +30m 7:20 / mi
Ran at about 80% pace, very happy with route.
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Wednesday Jan 4, 2017 #
Running 27:59 [3] 4.0 mi (7:00 / mi)
Running warm up/down 10:02 [3] 1.2 mi (8:22 / mi) +30m 7:46 / mi
Urban Orienteering race 58:11 [4] 8.7 mi (6:41 / mi) +275m 6:05 / mi
Tuesday Jan 3, 2017 #
Running 59:46 [3] 7.3 mi (8:11 / mi) +170m 7:38 / mi
Monday Jan 2, 2017 #
Running 32:41 [3] 4.2 mi (7:47 / mi) +10m 7:43 / mi
Sunday Jan 1, 2017 #
Running warm up/down 32:50 [3] 4.4 mi (7:28 / mi) +40m 7:15 / mi
Running race 17:35 [4] 3.1 mi (5:40 / mi) +20m 5:34 / mi
Running warm up/down 22:00 [3] 2.2 mi (10:00 / mi)
Running race 17:55 [5] 3.1 mi (5:47 / mi) +30m 5:37 / mi
Running warm up/down 10:00 [3] 1.4 mi (7:09 / mi)