Training Log Archive: LeonIn the 7 days ending Jun 7, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Jun 7, 2014 #
Event: YHOA Urban League
8 AM
Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
Was staying in Burton travelodge, so plan was to cycle to Conkers parkrun.
But bike got stolen from outside the hotel, literally outside the front door.
What can you do when there's scum like this around?
Anyway, Darley in Derby became the obvious plan B, with a handy long warm up and down from the station.
Thunder and biblical rain on the way there on the train which had thankfully stopped by the time I left the station
But bike got stolen from outside the hotel, literally outside the front door.
What can you do when there's scum like this around?
Anyway, Darley in Derby became the obvious plan B, with a handy long warm up and down from the station.
Thunder and biblical rain on the way there on the train which had thankfully stopped by the time I left the station
9 AM
Running race 19:14 [5] 3.1 mi (6:12 / mi) +65m 5:49 / mi
Darley parkrun - 2nd, 19.15
80% XC, which after all the rain, and in flats was slippy and tricky
Didn't feel great on the long climb either.
Guy who won steadily pulled away and I had no answer, cruised the last half a mile really. On a bone dry day would like to see what I'd do but that is wishful thinking
80% XC, which after all the rain, and in flats was slippy and tricky
Didn't feel great on the long climb either.
Guy who won steadily pulled away and I had no answer, cruised the last half a mile really. On a bone dry day would like to see what I'd do but that is wishful thinking
Running warm up/down 15:30 [3] 2.0 mi (7:45 / mi) +20m 7:31 / mi
Back to station
Friday Jun 6, 2014 #
7 AM
Running 32:05 [3] 4.0 mi (8:01 / mi) +30m 7:50 / mi
Sunshine shuffle.
Felt very slow, was very slow. Out of the way for the day anyway.
Felt very slow, was very slow. Out of the way for the day anyway.
Thursday Jun 5, 2014 #
7 AM
Cycling 26:20 [4] 8.1 mi (3:15 / mi) +60m 3:11 / mi
to Weeton station for train to work, took a while to get legs awake
Roads quiet
Hill up from Pool is a nice steady drag
Roads quiet
Hill up from Pool is a nice steady drag
12 PM
Running 30:21 [3] 4.1 mi (7:24 / mi)
Tadcaster Rd, Knavesmire, Mill. Bridge. Standard plod.
6 PM
Cycling 15:22 [4] 5.2 mi (2:57 / mi) +15m 2:56 / mi
Nunthorpe to Guisborough. Wind behind and smooth roads made this fast
Urban Orienteering race 31:00 [5] 4.5 mi (6:53 / mi)
Guisborough Urban, 31.00
Nice little course, good mix of long and short legs, kept you thinking. Map seems to be in development so look forward to a full blown event. Couple of minor errors and followed a lady to a closed gate that was actually on a bit of the map not complete, veered slightly OOB before realising what was going on. Only issue was at speed map wasn't crystal clear as home printed, but not going to grumble for £3! Quite quiet traffic wise for 18.40 onwards
Legs a bit shaky off the bike, and never hit top gear but was working hard throughout.
Nice little course, good mix of long and short legs, kept you thinking. Map seems to be in development so look forward to a full blown event. Couple of minor errors and followed a lady to a closed gate that was actually on a bit of the map not complete, veered slightly OOB before realising what was going on. Only issue was at speed map wasn't crystal clear as home printed, but not going to grumble for £3! Quite quiet traffic wise for 18.40 onwards
Legs a bit shaky off the bike, and never hit top gear but was working hard throughout.
7 PM
Cycling 1:32:11 [4] 23.3 mi (3:57 / mi) +120m 3:54 / mi
Guisborough to Northallerton. Headwind and terrible road surfaces made this slow.
And a real grind, was struggling from 10mi, perked up at about 18
Don't know when the fashion for stone based road surfaces took hold but it is bloody awful for cyclists. This was 95% that, I was begging for pure tarmac. Bradford Council resurfaced a road round the corner with loose chippings 6 months ago, and they are back doing it again this week.
Had a vague notion of going up Carlton Bank but looked terribly daunting from a distance and good thing I didn't as only made the train with 4 mins to spare.
And a real grind, was struggling from 10mi, perked up at about 18
Don't know when the fashion for stone based road surfaces took hold but it is bloody awful for cyclists. This was 95% that, I was begging for pure tarmac. Bradford Council resurfaced a road round the corner with loose chippings 6 months ago, and they are back doing it again this week.
Had a vague notion of going up Carlton Bank but looked terribly daunting from a distance and good thing I didn't as only made the train with 4 mins to spare.
Wednesday Jun 4, 2014 #
12 PM
Running 35:04 [3] 4.8 mi (7:18 / mi) +10m 7:16 / mi
West Park & Hob Moor loop
Lots of cows have appeared on Hob Moor, there's no farm, so all a bit strange. Humid as warm and had rained all morning.
Lots of cows have appeared on Hob Moor, there's no farm, so all a bit strange. Humid as warm and had rained all morning.
5 PM
Running 16:30 [3] 2.1 mi (7:51 / mi)
Out to Clifton
Orienteering race 17:04 [4] 2.1 mi (8:08 / mi)
EBOR Clifton Old Hospital - 'Superstars course' - 17.04
Good sprint area with mix of rough pasture and housing estate, if lacking in features slightly. Rough ground was heavily overgrown.
Got round OK, hesitant on first control in open as misjudged scale and overran. Also ran to one wrong tree and the direct route to #7 (I think) was slow due to heavy grass/rough stuff
Good sprint area with mix of rough pasture and housing estate, if lacking in features slightly. Rough ground was heavily overgrown.
Got round OK, hesitant on first control in open as misjudged scale and overran. Also ran to one wrong tree and the direct route to #7 (I think) was slow due to heavy grass/rough stuff
6 PM
Orienteering race 16:36 [4] 2.1 mi (7:54 / mi)
'Start' course - 16.36
Mainly the same controls but in a different order
1 mistake coming turned right too soon on rough land and had to turn round due to nettles.
Busy, there is a great turnout for these events.
Mainly the same controls but in a different order
1 mistake coming turned right too soon on rough land and had to turn round due to nettles.
Busy, there is a great turnout for these events.
Running warm up/down 12:50 [3] 1.7 mi (7:33 / mi)
Back to station
Tuesday Jun 3, 2014 #
6 PM
Running intervals 1:00:01 [3] 8.0 mi (7:30 / mi) +60m 7:20 / mi
Down to the track
Session was meant to be 7 x 800m off 2 mins
Whilst doing drills I realised I was rapidly running out of time with a massage booked for 8pm to keep the ITB at bay, and so swiftly set off alone.
Did the first two alone off 90s rec
2.40 - stayed relaxed on 1st lap saw 80 for first lap and made an effort to pick it up, so can't figure how I did another 80
2.38, worked a bit harder
Then the group finally got going
2.36, clung on for first 300m before running along
2.29, by now it was 7.55 so decided to stay with them all the way round, though once I clicked into the higher gear it wasn't too bad, think I could have managed at least 2 of the last 3 at around 2.30
10 min warm down post massage
Session was meant to be 7 x 800m off 2 mins
Whilst doing drills I realised I was rapidly running out of time with a massage booked for 8pm to keep the ITB at bay, and so swiftly set off alone.
Did the first two alone off 90s rec
2.40 - stayed relaxed on 1st lap saw 80 for first lap and made an effort to pick it up, so can't figure how I did another 80
2.38, worked a bit harder
Then the group finally got going
2.36, clung on for first 300m before running along
2.29, by now it was 7.55 so decided to stay with them all the way round, though once I clicked into the higher gear it wasn't too bad, think I could have managed at least 2 of the last 3 at around 2.30
10 min warm down post massage
Monday Jun 2, 2014 #
12 PM
Running 32:10 [3] 4.3 mi (7:29 / mi)
River north and hospital loop
Legs feeling a lot better today
Legs feeling a lot better today
6 PM
Running 51:13 [4] 7.7 mi (6:39 / mi) +50m 6:31 / mi
Phil's group loop mainly off road, canal and water park, as usual wound up the pace, but hung in there, only dropped on the last hill
A good day's training, back in the groove.
A good day's training, back in the groove.
Sunday Jun 1, 2014 #
Note
I've put my dibber through the washing machine. Is it done for?
1 PM
Running 1:24:43 [3] 10.2 mi (8:18 / mi) +420m 7:22 / mi
Long easy run in the sunshine, a bit hungover.
Ran (?!) up big end of the Chevin. Had to stop twice. Reminded me why I don't do fell running. It's just not pleasant to me. Danefield was lovely and cool in the shade.
Ran (?!) up big end of the Chevin. Had to stop twice. Reminded me why I don't do fell running. It's just not pleasant to me. Danefield was lovely and cool in the shade.