Training Log Archive: LeonIn the 7 days ending Mar 14, 2015:
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Saturday Mar 14, 2015 #
Running warm up/down 8:56 [2] 1.0 mi (8:56 / mi) +15m 8:32 / mi
Running race 17:37 [5] 3.1 mi (5:41 / mi) +85m 5:14 / mi
A comfortable win, and not a bad time on a hilly course after a 10pinter yesterday.
A rare parkrun where the finish is higher than the start, 3.5 laps of up, steep down/steep up, gradual down = 8 hills.
Running 18:00 [3] 2.1 mi (8:34 / mi) +45m 8:02 / mi
Friday Mar 13, 2015 #
Note
(rest day)
Thursday Mar 12, 2015 #
Running 30:03 [3] 4.0 mi (7:31 / mi)
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
Urban Orienteering race 45:35 [5] 6.1 mi (7:28 / mi) +100m 7:07 / mi
Great course, really well planned.
Was very scrappy first half, never got into it, couldn't plan ahead and made several errors, the worst being ending up the wrong side of the tram tracks to 5, albeit sort of funneled that way by gaps in the (heavy) traffic but sprinted up the wrong side without realising.
Also fell into the trap at #12 miscounted my junctions despite realising needed to go one further than you would think.
second half much better, as splits would suggest, helped by a rush of adrenulin racing some others. Some dodgy splits to #14 though from some others. Also found my running legs in the second half.
Will struggle in Yorkshire sprints if I don't manage to plan ahead though.
Running warm up/down 7:10 [2] 0.8 mi (8:58 / mi)
Wednesday Mar 11, 2015 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Urban Orienteering 1:14:54 [4] 10.5 mi (7:08 / mi) +80m 6:58 / mi
Didn't push the pace, legs didn't feel as bad as I thought they would.
Happy with route, in hindsight could have amended it very slightly with the chance of 2 more controls.
Another occasion where I was convinced I was going to be late but made it in time with a bit of acceleration at the end.
Highlight (no pun intended) was dropping down to the canal/railway on unlit path and not being able to see a thing due to thick fog. Spooky indeed.
Tuesday Mar 10, 2015 #
Running 1:17:00 [3] 11.0 mi (7:00 / mi) +80m 6:51 / mi
6 mins (3) 3 x 3 mins (2) 5 x 400m (75s)
1800m, 950m x 3, 72,71,70,70,68
Decent! Didn't feel like I could faster than 6 mins pace on the threes but I did, quite happy with going through 800 in 2:30 on each, big improvement on recent weeks, then thought I would just tick off the 4's but somehow found an extra gear and felt fast for the first time in yonks. Encouraging.
Running 30:40 [3] 4.0 mi (7:40 / mi)
Monday Mar 9, 2015 #
Running 28:15 [3] 4.0 mi (7:04 / mi)
Running 47:20 [4] 7.75 mi (6:06 / mi) +100m 5:52 / mi
Sunday Mar 8, 2015 #
Running 1:30:10 [3] 12.3 mi (7:20 / mi) +150m 7:04 / mi
Tried to push on down the hill and onto the canal but it wasn't really happening, once off road again pace got slowed and felt tired. Crawled up the hill in the woods, but then last 2mi on roads was better.