Training Log Archive: LeonIn the 31 days ending Oct 31, 2018:
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Wednesday Oct 31, 2018 #
Running 29:00 [3] 4.0 mi (7:15 / mi)
Orienteering 58:10 [3] 6.2 mi (9:23 / mi) +70m 9:04 / mi
Not bad, good fun, happy with route though as expected scrappy on occasions in the wood.
Tuesday Oct 30, 2018 #
Running 30:30 [3] 4.0 mi (7:38 / mi)
Running 57:40 [3] 8.2 mi (7:02 / mi) +30m 6:57 / mi
Good. Better than 3 weeks ago, with 2 more added on
Monday Oct 29, 2018 #
Running 31:30 [3] 4.5 mi (7:00 / mi)
Sunday Oct 28, 2018 #
Running 52:00 [3] 7.5 mi (6:56 / mi) +60m 6:46 / mi
Saturday Oct 27, 2018 #
Running warm up/down 9:35 [3] 1.2 mi (7:59 / mi)
Running race 17:33 [5] 3.1 mi (5:40 / mi) +15m 5:35 / mi
Solo effort 2 mins clear. Happy with consistency, a bit windy but not too bad.
Running 13:27 [3] 1.7 mi (7:55 / mi)
Friday Oct 26, 2018 #
Running 30:30 [2] 3.5 mi (8:43 / mi)
Thursday Oct 25, 2018 #
Running 28:20 [3] 4.0 mi (7:05 / mi) +45m 6:51 / mi
Running 56:00 [3] 7.5 mi (7:28 / mi) +70m 7:15 / mi
Wednesday Oct 24, 2018 #
Running warm up/down 4:20 [2] 0.5 mi (8:40 / mi)
Urban Orienteering race 1:02:45 [3] 8.9 mi (7:03 / mi) +120m 6:46 / mi
Took it easy, or so it felt, surprised at pace even when speeding up at end to minimise time loss I told myself not to sprint.
Think my routes on both maps were good.
Tuesday Oct 23, 2018 #
Running 1:19:16 [3] 9.8 mi (8:05 / mi) +150m 7:43 / mi
Very well judged pace and effort - pleasing. Also enjoyed it.
3 enjoyable sessions in a week. How odd.
Running 32:00 [2] 4.0 mi (8:00 / mi)
Monday Oct 22, 2018 #
Running 32:00 [2] 4.0 mi (8:00 / mi)
Running 46:00 [3] 5.2 mi (8:51 / mi) +210m 7:52 / mi
Sunday Oct 21, 2018 #
Running intervals 1:11:30 [3] 10.0 mi (7:09 / mi) +30m 7:05 / mi
12 min threshold (3)
5 x (2,1 off 1) (3)
5 min tempo
Tough to judge the effort on the sand, on my own, with wind varying from headwind to crosswind, but did OK. Certainly useful.
Saturday Oct 20, 2018 #
Note
(rest day)
Friday Oct 19, 2018 #
Running 33:40 [2] 3.8 mi (8:52 / mi)
Thursday Oct 18, 2018 #
Running intervals 58:00 [3] 8.5 mi (6:49 / mi) +10m 6:48 / mi
Really enjoyable.
Tried to run 'comfortably hard', so a 19:30 5k inc the recoveries was quite surprising.
Wednesday Oct 17, 2018 #
Running 36:00 [2] 4.0 mi (9:00 / mi)
Running 48:00 [3] 6.2 mi (7:45 / mi)
Tuesday Oct 16, 2018 #
Running 1:00:30 [3] 8.7 mi (6:57 / mi)
Pretty good, though looking at past lap times on strava, there is a long way to go until I'm in 10k shape
Running 30:00 [3] 4.0 mi (7:30 / mi)
Monday Oct 15, 2018 #
Running 41:00 [3] 5.0 mi (8:12 / mi)
Running 50:30 [3] 6.3 mi (8:01 / mi) +40m 7:52 / mi
Sunday Oct 14, 2018 #
Running 28:10 [3] 4.3 mi (6:33 / mi) +110m 6:04 / mi
Saturday Oct 13, 2018 #
Running 12:00 [3] 1.4 mi (8:34 / mi)
Running race 19:04 [5] 3.1 mi (6:09 / mi) +110m 5:32 / mi
Drenched.
Lovely course, tough as the lovely ones usually are. Long hill up through a field, into the woods, twisty down, 2 laps.
Well ahead so didn't flog it, but comfortably hard.
Interviewed afterwards for a running vlog, which I shall try and avoid as will be cringeworthy I imagine.
Running 14:00 [3] 1.6 mi (8:45 / mi)
Friday Oct 12, 2018 #
Note
(rest day)
Thursday Oct 11, 2018 #
Running intervals 44:00 [3] 5.5 mi (8:00 / mi) +20m 7:55 / mi
603 - into the teeth of a gale. Horrible
523 - First 4 mins with a tailwind
That took far too much out of me, so abandoned the planned third mile
6 x 15s on/off
Running 54:10 [3] 7.5 mi (7:13 / mi) +20m 7:10 / mi
Wednesday Oct 10, 2018 #
Urban Orienteering 42:30 [3] 5.5 mi (7:44 / mi) +80m 7:24 / mi
Solid route, though confused by missing road at 20 and could have chosen a slightly better route in the east side of the map
Then had a right faff for the final lamp in the castle grounds.
Tuesday Oct 9, 2018 #
Running 41:00 [3] 4.7 mi (8:43 / mi) +10m 8:40 / mi
Running 1:07:45 [3] 9.5 mi (7:08 / mi) +35m 7:03 / mi
Didn't feel too bad and move through as the session went on
Dreamy conditions for mid October
Monday Oct 8, 2018 #
Running 45:00 [3] 6.25 mi (7:12 / mi) +20m 7:08 / mi
Sunday Oct 7, 2018 #
Urban Orienteering race 18:39 [5] 2.65 mi (7:02 / mi)
Struggled to get legs going and up to speed, but did so after about 5 mins
Went to the locked gate and had to divert, and then be shepherded though the other one, then on the way back the closed one had opened!
Main error was not spotting the building work on my route to #12 which meant had to divert via #15. Maybe 30s lost? Also had to slow in a couple of places as realised was getting ahead of myself, probably no bad thing.
Running 11:30 [3] 1.5 mi (7:40 / mi)
Urban Orienteering race 18:07 [5] 2.65 mi (6:50 / mi) +10m 6:45 / mi
More straightforward than south, and felt I had made no mistakes, but in hindsight should have cut right then north 8-9, and should have gone round the cathedral to the right on the flat to #13. Pace felt better too.
In 5 mins watching saw two people cross the uncrossable hedges.
Saturday Oct 6, 2018 #
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
Running race 19:29 [5] 3.1 mi (6:17 / mi) +40m 6:03 / mi
Odd course, shoehorned into the park, round the back of the cafe, along a long wideish alley, and then a twisty very narrow alley, and into the back of the park via the maintenance area.
So time was never going to be quick, only engaged top gear occasionally.
Be interesting to see how this once copes with a) mud, as it was fairly soft already, and b) bigger numbers, as I was walking for short spells here and there.
A pleasant venue all said, though.
Running warm up/down 24:00 [3] 3.0 mi (8:00 / mi) +110m 7:11 / mi
i) Charlotte's last lap
ii) Run up Hoad Hill
iii) 8 x strides
Friday Oct 5, 2018 #
Note
(rest day)
Thursday Oct 4, 2018 #
Running warm up/down 15:00 [2] 1.8 mi (8:20 / mi)
Running tempo 10:00 [5] 1.84 mi (5:26 / mi)
Running warm up/down 11:30 [2] 1.3 mi (8:51 / mi) +10m 8:38 / mi
Wednesday Oct 3, 2018 #
Running 31:00 [3] 4.0 mi (7:45 / mi)
Running 1:05:00 [2] 7.5 mi (8:40 / mi)
Tuesday Oct 2, 2018 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Running 44:00 [3] 6.5 mi (6:46 / mi) +40m 6:39 / mi
Monday Oct 1, 2018 #
Running 52:00 [3] 7.6 mi (6:51 / mi) +55m 6:41 / mi
With heavy bag
Felt good, 8.30 first mile, 6.30 last mile