Training Log Archive: LeonIn the 7 days ending Jan 16, 2016:
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Saturday Jan 16, 2016 #
10 AM
Running 1:24:20 [3] 11.3 mi (7:28 / mi) +60m 7:21 / mi
Roundhay Session
12 mins threshold (2)
3 x 3,2,1 (90,60,60)
5 mins tempo
Nice firm surface for the most part thanks to overnight frost
Felt great on the 12, went well, paid for it on the first 3 but recovered for the rest of that stint to hold pace around and under 5:30
In bits on the last 5 but held it together, in fact didn't drag on as long as I thought it would as refused to look at watch during rep.
If only the Northern and National didn't promise mud...
12 mins threshold (2)
3 x 3,2,1 (90,60,60)
5 mins tempo
Nice firm surface for the most part thanks to overnight frost
Felt great on the 12, went well, paid for it on the first 3 but recovered for the rest of that stint to hold pace around and under 5:30
In bits on the last 5 but held it together, in fact didn't drag on as long as I thought it would as refused to look at watch during rep.
If only the Northern and National didn't promise mud...
Friday Jan 15, 2016 #
6 PM
Running 35:00 [2] 4.3 mi (8:08 / mi) +20m 8:01 / mi
Icey jog round Garforth with MH
Thursday Jan 14, 2016 #
12 PM
Running 29:00 [3] 4.0 mi (7:15 / mi)
Snowy run east city centre York
Feeling stiff and achey when not running, but actually felt alright once out, perhaps as had to get moving to get warm.
Feeling stiff and achey when not running, but actually felt alright once out, perhaps as had to get moving to get warm.
Wednesday Jan 13, 2016 #
12 PM
Running 29:30 [3] 4.1 mi (7:12 / mi) +10m 7:08 / mi
Easy out and back to racecourse
6 PM
Running 31:50 [3] 4.0 mi (7:58 / mi) +50m 7:40 / mi
Cross Gates to Roundhay
7 PM
Urban Orienteering race 46:45 [5] 7.4 mi (6:19 / mi) +30m 6:14 / mi
Roundhay Streets - 1st
Had Jack for company for first 2miles on same route and we were going hammer and tongs - then he turned one street too early and I didn't see him again. Managed to maintain this pace for probably my fastest street O this season.
Saw through Richards decent planning tactics to tempt me into lesser points and swerved all the 10s. Plan to get everything 30+ was looking touch and go but with 2 to get well on course, however mapping error led me down a dead end, and some tired confusion to get back on track meant I was fairly late but still with enough points in the bag
Had Jack for company for first 2miles on same route and we were going hammer and tongs - then he turned one street too early and I didn't see him again. Managed to maintain this pace for probably my fastest street O this season.
Saw through Richards decent planning tactics to tempt me into lesser points and swerved all the 10s. Plan to get everything 30+ was looking touch and go but with 2 to get well on course, however mapping error led me down a dead end, and some tired confusion to get back on track meant I was fairly late but still with enough points in the bag
Tuesday Jan 12, 2016 #
10 AM
Running 37:00 [3] 5.1 mi (7:15 / mi) +40m 7:05 / mi
Standard dentist run with bag. All OK.
6 PM
Running 1:17:43 [3] 11.3 mi (6:53 / mi) +70m 6:45 / mi
LCAC Road Session - 5 x 6 mins (2)
Aimed to do this controlled after Sunday but felt alright so got a bit further each time, probably at 5:30 pace by the end.
Solid.
Aimed to do this controlled after Sunday but felt alright so got a bit further each time, probably at 5:30 pace by the end.
Solid.
Monday Jan 11, 2016 #
6 PM
Running 29:40 [3] 2.0 mi (14:50 / mi) +30m 14:10 / mi
Out and back recovery run to Hollins Hill
Felt alright, didn't push it at all.
Felt alright, didn't push it at all.
Sunday Jan 10, 2016 #
10 AM
Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
11 AM
Running race 34:40 [5] 6.2 mi (5:35 / mi) +40m 5:29 / mi
Garstang 10k - 4th, 34:40
Decided to give this a crack to see where I'm at and to get into racing for 2016 over more than 5k.
Difficult to judge pace but settled into 3rd/4th place before the mile.
Hill to 2 miles but kept it relaxed, man I was running with came past briefly but I was back in front to half way with him just behind.
By halfway was thinking 10k was a long way, and it was starting to hurt, but 2nd was still in sight.
Man on my shoulder then kicked on and gradually pulled away to eventually reel in 2nd as well, a well pace run. I, meanwhile had a 5 min bad patch but pleased to say I hung in there and from about 27/28 mins felt good, and despite another bigish hill at 5mi, finished strongly.
Conditions weren't great, so prob worth a bit quicker, and without the bad patch possibly a sub 34 on a flat course. So something to build on.
Decided to give this a crack to see where I'm at and to get into racing for 2016 over more than 5k.
Difficult to judge pace but settled into 3rd/4th place before the mile.
Hill to 2 miles but kept it relaxed, man I was running with came past briefly but I was back in front to half way with him just behind.
By halfway was thinking 10k was a long way, and it was starting to hurt, but 2nd was still in sight.
Man on my shoulder then kicked on and gradually pulled away to eventually reel in 2nd as well, a well pace run. I, meanwhile had a 5 min bad patch but pleased to say I hung in there and from about 27/28 mins felt good, and despite another bigish hill at 5mi, finished strongly.
Conditions weren't great, so prob worth a bit quicker, and without the bad patch possibly a sub 34 on a flat course. So something to build on.
Running warm up/down 10:00 [3] 1.4 mi (7:09 / mi)