Training Log Archive: LeonIn the 7 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi) +30m 7:10 / mi
Running race 17:47 [5] 3.1 mi (5:44 / mi) +60m 5:25 / mi
Quite pleased with this, mainly grass, undulating course, and the front 6 went off like rockets, I just ran my own pace as usual and ended well ahead of 4th. Looking at the front 2, realistically wasn't going to beat either. Certainly another step forward.
Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
Running warm up/down 6:00 [2] 0.8 mi (7:30 / mi)
Urban Orienteering race 16:48 [5] 2.3 mi (7:18 / mi) +25m 7:04 / mi
Long run out to start kite and legs not really getting up to speed, which was the case for the first half.
However navigation was good for the main.
Slight errors to #3, went west and stuck to path parallel to road/hedge for 20m before realising should have forked east, and #7, missed first passage through flats and had to take 2nd.
Spotted that in/out was quicker to #13, and had to go long way round to #15 by this time my legs were moving better and I was able to pick it up to the end.
Running warm up/down 10:00 [3] 1.25 mi (8:00 / mi)
Friday Oct 30, 2015 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Thursday Oct 29, 2015 #
Running tempo 41:20 [4] 6.2 mi (6:40 / mi) +20m 6:36 / mi
First mile warm up, then picked pace up
Last 3 miles were 6.15,6.15,6.14 feeling fairly easy so good signs there
Running 31:40 [3] 4.0 mi (7:55 / mi) +20m 7:48 / mi
Wednesday Oct 28, 2015 #
Running 30:10 [3] 4.0 mi (7:33 / mi)
Running 1:10:10 [3] 9.6 mi (7:19 / mi) +100m 7:05 / mi
Tuesday Oct 27, 2015 #
Running 30:10 [3] 4.0 mi (7:33 / mi) +30m 7:22 / mi
Running warm up/down 5:00 [2] 0.6 mi (8:20 / mi)
Urban Orienteering race 1:14:20 [5] 10.7 mi (6:57 / mi) +30m 6:53 / mi
Took a good route, ended up clearing all but 1 10pointer in the NW corner of map, was capable of getting them all had I known this was possible as would have amended route at start to pick up the three controls I got last. Also slightly sub optimal route part way round.
Wound the pace up from 7.30s to 6.10s, helped that the area was nice and flat.
Monday Oct 26, 2015 #
Running 35:40 [3] 5.0 mi (7:08 / mi) +30m 7:00 / mi
Ok until 3.5mi when after stopping for traffic, starting again felt light headed and this didn't really go away until end of run.
Sunday Oct 25, 2015 #
Running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
Urban Orienteering 45:39 [5] 6.7 mi (6:49 / mi) +60m 6:38 / mi
Legs didn't suffer too badly but it wasn't pretty for the most part.
Confused by canopy on map to #2 and backtracked when didn't need to.
Should have gone past finish to #9 but only spotted than option post race
Made decision to stick to firm paths 15-16-17 and this worked to #15 but not to #16
'Crossable' fences around #21 were physically not, with spikes on top!
No real errors as such, liked the course length, but the centre of the town could have been used more than the suburban sprawl?
Running warm up/down 16:20 [2] 2.0 mi (8:10 / mi)