Training Log Archive: LeonIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
Running 23:00 [3] 3.1 mi (7:25 / mi) +10m 7:21 / mi
Running race 17:20 [5] 3.1 mi (5:35 / mi) +10m 5:32 / mi
Plan was to tempo this, but ended up a little harder than that.
Felt comfortable until halfway but it less so after that, but still had enough to move through from 9th to 5th in the last k, which felt good. Nice little course.
Running 6:30 [3] 1.0 mi (6:30 / mi)
Wednesday May 30, 2018 #
Running 32:40 [3] 4.1 mi (7:58 / mi)
Running 23:45 [3] 3.1 mi (7:40 / mi) +50m 7:18 / mi
Tuesday May 29, 2018 #
Running 14:50 [4] 2.3 mi (6:27 / mi) +10m 6:22 / mi
Running 9:00 [3] 1.3 mi (6:55 / mi) +10m 6:46 / mi
Running intervals 10:30 [5] 2.0 mi (5:15 / mi)
8 x 200 ave 33 (<30s rec)
(3 mins rec)
2 x 400 67, 67 (75s rec)
Not sure how I managed this, a bit of mental kidology throughout
Took me 6 of the 8 200s to realise Osama and Linton were going that much faster than me my 30s rec was actually about 25s so I backed off a touch the last 2
Maybe I'll do a 1500m
Running 17:00 [3] 2.4 mi (7:05 / mi)
Monday May 28, 2018 #
Running warm up/down 6:00 [3] 0.7 mi (8:34 / mi)
Urban Orienteering 32:09 [5] 4.8 mi (6:42 / mi) +20m 6:37 / mi
All fairly straighforward, though not sure I got #14-#15 right going straight down Micklegate, though the traffic was the main issue there.
Good fun chasing Dave and Richard down at the end.
Legs were having none of it though, could have been a fair bit faster if fresh...
Running warm up/down 8:45 [3] 1.0 mi (8:45 / mi)
Sunday May 27, 2018 #
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Urban Orienteering race 47:20 [5] 6.5 mi (7:17 / mi) +240m 6:32 / mi
Tough in the heat, the hills and the hangover
Fell in to the trap at #3 - good planning!
Messed up #17-#18 coming back up to access ginnel, and #20 went wrong side assuming circle was offset, which it wasn't. A bit faffy to #28.
Running warm up/down 4:00 [2] 0.5 mi (8:00 / mi)
Saturday May 26, 2018 #
Running 10:00 [3] 1.3 mi (7:42 / mi) +90m 6:20 / mi
Running race 17:57 [5] 3.1 mi (5:47 / mi) +105m 5:14 / mi
Still feeling Thu in my legs, esp the last climb which was tough
Nice course, to less familiar eyes probably even better
Just happy to break 18
Running 8:00 [3] 1.0 mi (8:00 / mi)
Friday May 25, 2018 #
Running 29:50 [3] 4.0 mi (7:28 / mi) +90m 6:58 / mi
Glad I went off road, it was great.
Thursday May 24, 2018 #
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Running race 17:02 [5] 3.1 mi (5:30 / mi) +20m 5:23 / mi
Was running without watch today, so interesting to run on feel.
Tried to have a steady start after the Hollingworth shambles, and this seemed to work for the first k, but I pushed on a bit too much in the second k, and was holding on from 3k (9.59) Deceptively tough course, in that the slight uphill of the finish straight you did 3 times was also into the wind.
Running it in reverse in 4 weeks should hopefully mean sub 17. I think it was a better run than two weeks ago.
Lovely evening for it
Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi) +15m 7:51 / mi
Wednesday May 23, 2018 #
Orienteering 55:10 [1] 2.8 mi (19:42 / mi)
Tuesday May 22, 2018 #
Running 55:00 [3] 8.0 mi (6:52 / mi) +30m 6:48 / mi
Monday May 21, 2018 #
Running 25:45 [3] 4.0 mi (6:26 / mi)
Running 30:25 [3] 4.5 mi (6:46 / mi) +120m 6:15 / mi
Sunday May 20, 2018 #
Note
(rest day)
Saturday May 19, 2018 #
Running 33:00 [3] 5.0 mi (6:36 / mi)
Friday May 18, 2018 #
Running 35:00 [3] 5.5 mi (6:22 / mi)
Running 28:00 [3] 3.5 mi (8:00 / mi)
Thursday May 17, 2018 #
Running 17:00 [3] 2.1 mi (8:06 / mi)
Running tempo 10:00 [5] 1.84 mi (5:26 / mi)
Running 15:00 [3] 2.2 mi (6:49 / mi)
Wednesday May 16, 2018 #
Note
(rest day)
Tuesday May 15, 2018 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Running 29:00 [3] 4.0 mi (7:15 / mi)
Monday May 14, 2018 #
Running 59:30 [3] 9.0 mi (6:37 / mi) +10m 6:35 / mi
Sunday May 13, 2018 #
Running 34:30 [3] 5.0 mi (6:54 / mi)
Saturday May 12, 2018 #
Running warm up/down 20:00 [3] 2.6 mi (7:42 / mi) +20m 7:31 / mi
Running race 17:45 [5] 3.1 mi (5:44 / mi) +50m 5:27 / mi
Happy with that run, hilly course.
Friday May 11, 2018 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Thursday May 10, 2018 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Running 31:00 [3] 4.5 mi (6:53 / mi)
Wednesday May 9, 2018 #
Running 11:30 [3] 1.5 mi (7:40 / mi) +10m 7:31 / mi
Running race 16:44 [5] 3.1 mi (5:24 / mi) +10m 5:21 / mi
Disappointing. Was with the guy who came 4th and did 16.19 at 2 miles, which tells you all you need to know.
We go again.
Running 8:40 [3] 1.0 mi (8:40 / mi) +40m 7:43 / mi
Tuesday May 8, 2018 #
Running 31:00 [3] 4.5 mi (6:53 / mi) +20m 6:48 / mi
Monday May 7, 2018 #
Note
(rest day)
Sunday May 6, 2018 #
Running warm up/down 6:00 [3] 0.75 mi (8:00 / mi)
Urban Orienteering race 46:25 [5] 6.7 mi (6:56 / mi) +80m 6:41 / mi
Tough to pace in the heat but did fairly well, and routes were fine, coped well with the wooded section - despite being first there!
Running warm up/down 6:00 [3] 0.75 mi (8:00 / mi)
Saturday May 5, 2018 #
Running warm up/down 12:00 [3] 1.6 mi (7:30 / mi)
Running 17:31 [5] 3.1 mi (5:39 / mi) +35m 5:28 / mi
Went off a little too hard but managed to keep things going to get the CR
Nice course, enjoyable.
Running warm up/down 10:00 [3] 1.1 mi (9:06 / mi)
Friday May 4, 2018 #
Running 27:00 [3] 3.6 mi (7:30 / mi)
Thursday May 3, 2018 #
Running tempo 32:24 [5] 5.0 mi (6:29 / mi) +10m 6:26 / mi
Basically 3k in 10mins, which is probably a touch above my tempo pace.
Didn't feel great but got it done.
Running 20:30 [4] 3.1 mi (6:37 / mi) +30m 6:25 / mi
Flies everywhere
Wednesday May 2, 2018 #
Running 19:41 [3] 2.5 mi (7:52 / mi) +90m 7:05 / mi
Orienteering 32:30 [3] 3.5 mi (9:17 / mi) +40m 8:58 / mi
Navigation was actually quite good! But paid for thinking my trail shoes were in the boot of the car when they weren't, faffed to avoid the worst of the mud.
Two controls were in the wrong place, I found one of them, thought it was my fault I missed the other but it wasn't.
Tuesday May 1, 2018 #
Running 31:00 [3] 4.1 mi (7:34 / mi) +10m 7:30 / mi
Running 1:20:30 [3] 11.0 mi (7:19 / mi) +50m 7:13 / mi
1.52, 1.51, 1.49, 1.47, 1.47
52, 52, 51, 51, 50
Good! Windy too.