Training Log Archive: LeonIn the 31 days ending Mar 31, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Note
(rest day)
Thursday Mar 30, 2017 #
Running 30:00 [2] 3.9 mi (7:42 / mi)
Running tempo 55:30 [4] 8.5 mi (6:32 / mi) +30m 6:28 / mi
15 mins (3) 8 x 1 (1)
Having felt crap all week, amazingly running 16.30 pace felt easy, at least for the first 10 mins, why couldn't this have been a bloody race.
5.23 then 5.18 miles and suspect the remainder of the 15 mins was quicker than 5.18.
Minutes were tough, but they were going to be.
Working well along with Dom and Mike, would be really looking forward to a short leg next week, except...
Wednesday Mar 29, 2017 #
Running 50:30 [3] 5.4 mi (9:21 / mi) +275m 8:04 / mi
Tuesday Mar 28, 2017 #
Running intervals 52:15 [3] 7.5 mi (6:58 / mi) +50m 6:50 / mi
2.42/76 down to 2.32/69
Felt same as yesterday to begin with, clinging to Stevie, hung in there, improved once I roused myself and took the 3rd 800 on in 2.34. Felt far better by the end than at the beginning.
Monday Mar 27, 2017 #
Running 45:00 [3] 6.1 mi (7:23 / mi) +30m 7:16 / mi
Felt terrible, v/low on energy
Sunday Mar 26, 2017 #
Cycling 1:57:15 [3] 28.7 mi (4:05 / mi) +400m 3:55 / mi
Otley > Bramhope > Eccup > Harewood > Weeton > Leathley > Otley > Burley
Saturday Mar 25, 2017 #
Running warm up/down 15:30 [2] 1.9 mi (8:09 / mi)
Running race 32:48 [5] 5.8 mi (5:39 / mi) +20m 5:36 / mi
Once again found myself in the limbo of being too slow for the A team, and not slow enough to have a short leg in the B team. Only that wasn't quite true this time, with 2 or 3 people on a comeback who were deemed to have sufficent quality to run a good short in the A but probably seconds slower than myself not being able to run a long leg, or there was no one else to run a long well. As was stated when I got there, you've took one for the team.
It wasn't pretty, and it wasn't enjoyable. Came away feeling I'd ran poorly, but that was probably because I was in trouble from about a mile in and was grimly holding on from there. Had a semi good patch second half of the 4th mile but struggled home. Results say it wasn't as bad as I thought, but could reasonably expect to have been 30s quicker.
Imagine I'll end up on a long in Sutton Park again.
Running warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
Friday Mar 24, 2017 #
Note
(rest day)
Thursday Mar 23, 2017 #
Running 30:00 [3] 4.0 mi (7:30 / mi) +90m 7:01 / mi
Running 30:00 [3] 4.0 mi (7:30 / mi)
Wednesday Mar 22, 2017 #
Running 26:00 [3] 4.1 mi (6:21 / mi) +10m 6:18 / mi
Tuesday Mar 21, 2017 #
Note
(rest day)
Monday Mar 20, 2017 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 46:30 [3] 6.7 mi (6:56 / mi) +15m 6:54 / mi
Which was great until we turned round and had a brutal wind in our faces
Then it threw it down
Then it got dark
Sunday Mar 19, 2017 #
Running 1:23:10 [2] 9.0 mi (9:14 / mi) +290m 8:24 / mi
What a disaster
Decided to do this as a bit of fun, better than a run, seeing as it wasn't far away and the climbs didn't look too ridiculous
Easy start but worked a bit up the hills, moved through the field and after the trig point was running comfortably on my own in about 12th? with no one near in either direction.
Running down the steep bridleway felt a pain in my L foot, thought it was a little stone so tried to shake it into a more comfortable position. This didn't work and the pain was getting worse on the next uphill, so stopped and took it off. Put it back on and set off and pain still there.
Looked in shoe to find a nail sticking through by about 1 cm, with a lesser amount on the sole side. Couldn't believe it. Luckily stopped before I did myself serious damage. Tried and tried to remove it, as people went past, some asked if I was OK, hard to explain in the 2s someone runs past!
About 2miles from home and soaked so had to keep moving, barefoot didn't work, so I ended up trotting back with only my toes in the shoe and heel out. Ran the road section with one shoe and that was equally painful.
Removed the offending object with pliers when I got home and it was about ------------------------ that long!
Saturday Mar 18, 2017 #
Running intervals 1:13:10 [4] 11.0 mi (6:39 / mi) +30m 6:36 / mi
10 mins (3) 5 x 2 (1, 3) 9 mins
Very strong wind from the west so it was either a struggle to get the legs turning over fast enough or a struggle to keep going
Probably over did the effort on the 1st 10 in the last 3 mins into the wind and gradually paid the price.
Last effort was meant to be a 10 but I told myself 5 would be reasonable, we were into the wind most of the way, kept adding a minute on, but when we passed the kit dump at 9 I was spent
Proper session, that.
Friday Mar 17, 2017 #
Running 34:00 [3] 4.5 mi (7:33 / mi) +95m 7:05 / mi
Thursday Mar 16, 2017 #
Running 26:00 [4] 4.0 mi (6:30 / mi)
2 x (4 x 30s on/off)
Flat out
Tough
10 mins w/dn
Running 50:00 [3] 6.2 mi (8:04 / mi) +55m 7:51 / mi
Wednesday Mar 15, 2017 #
Running 42:30 [2] 5.0 mi (8:30 / mi) +30m 8:21 / mi
Running 40:00 [3] 5.1 mi (7:51 / mi) +160m 7:09 / mi
Tuesday Mar 14, 2017 #
Running 28:40 [3] 4.0 mi (7:10 / mi)
Running intervals 56:30 [4] 8.0 mi (7:04 / mi) +40m 6:57 / mi
v. happy with this
Was with the comeback kid Lisgo for the first three, I took the 1st and 3rd, and we reeled in the guys doing 1200 each time.
Last one was solely solo but got it done.
Monday Mar 13, 2017 #
Running 48:00 [3] 6.2 mi (7:45 / mi) +80m 7:27 / mi
Sunday Mar 12, 2017 #
Running 26:00 [5] 4.0 mi (6:30 / mi) +90m 6:05 / mi
Saturday Mar 11, 2017 #
Running warm up/down 26:00 [2] 3.0 mi (8:40 / mi)
Running race 23:11 [4] 3.1 mi (7:29 / mi) +10m 7:24 / mi
Yes, 23:11.
Had the highly naive idea of being the first sub 20 on this five lap course round some playing fields.
Soon became clear that wasn't happening as my feet sunk lower and lower into the wet marshy ground.
Kept going, luckily there was 100m of solid ground per lap just for a bit of restbite.
I thought XC season was over...
Friday Mar 10, 2017 #
Note
(rest day)
Thursday Mar 9, 2017 #
Running 40:00 [2] 4.7 mi (8:31 / mi) +20m 8:24 / mi
Running 31:00 [3] 4.2 mi (7:23 / mi) +50m 7:07 / mi
Wednesday Mar 8, 2017 #
Running 52:30 [3] 6.75 mi (7:47 / mi) +250m 6:59 / mi
Tuesday Mar 7, 2017 #
Urban Orienteering race 59:50 [3] 8.4 mi (7:07 / mi) +40m 7:01 / mi
Took a while to get into the map as 1;15000, but chose what I thought was a good route, except I picked up precisely nothing in the last 8 minutes, as in a big gap by the A483, had planned on gambling on one or two to the S of the start but the roadworks on the cycle path meant I missed the path and ended up at the roundabout.
Monday Mar 6, 2017 #
Running 28:20 [4] 4.2 mi (6:45 / mi) +10m 6:42 / mi
Some horrible dog tried to bite me as I went past
Luckily it was muzzled, but you could see why it was.
Entirely predictably, as I looked back, the owner berated the dog instead of apologising or asking if I was OK
Sunday Mar 5, 2017 #
Running warm up/down 15:00 [2] 1.8 mi (8:20 / mi) +250m 5:49 / mi
Orienteering 1:09:15 [2] 5.3 mi (13:04 / mi) +110m 12:16 / mi
#1 was poor, too far west
#2-6 fine
#7 shambles, can't tell one rock from another and kept seemingly finding unmapped paths
#8 and #9 slow and circling around
The rest was alright.
Luckily the rain arrived after I finished.
Saturday Mar 4, 2017 #
Running 9:00 [2] 1.0 mi (9:00 / mi)
Running race 18:12 [4] 3.1 mi (5:52 / mi) +78m 5:27 / mi
Rather hungover after last nights derby win.
Did enough but it wasn't pretty.
Could easily do 17.30 here normally.
Nice course
2 to go now in the NW...
Running warm up/down 7:30 [2] 0.8 mi (9:23 / mi) +20m 8:42 / mi
Friday Mar 3, 2017 #
Note
(rest day)
Thursday Mar 2, 2017 #
Running 35:00 [3] 4.3 mi (8:08 / mi)
Running warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
Urban Orienteering race 1:00:02 [5] 8.4 mi (7:09 / mi) +30m 7:04 / mi
Good route choice and planning, v.similar route to John Embrey in fact. Although a bit hesitant at times, though planning is easier when all worth the same points.
Annoyingly missed 2 controls at the end as ran up path covered by the number 59 rather than the road above and the disoriented me sufficiently all I had time to do was run N to the main road and back, 2 secs late.
Wednesday Mar 1, 2017 #
Urban Orienteering 1:16:00 [3] 11.2 mi (6:47 / mi) +30m 6:44 / mi
Poured down so not much fun! Better than just a run though. Usual unreliable EMIT contactless at these events