Training Log Archive: LeonIn the 7 days ending Sep 23, 2017:
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Saturday Sep 23, 2017 #
8 AM
Running 12:00 [2] 1.5 mi (8:00 / mi)
9 AM
Running race 17:51 [5] 3.2 mi (5:35 / mi)
Dolgellau parkrun - 1st, 17.51
My Dad vetoed the Wepre plan as that is too hilly for his bad back
This was a very low key outing, clear lead from the start
Out and back twice on a trail, crossing the river at about 60% of the way out on a footbridge with a couple of sharp turns
Course seemed a bit long, so though disappointed not to go faster, in the end had to work hard to break 18
My Dad vetoed the Wepre plan as that is too hilly for his bad back
This was a very low key outing, clear lead from the start
Out and back twice on a trail, crossing the river at about 60% of the way out on a footbridge with a couple of sharp turns
Course seemed a bit long, so though disappointed not to go faster, in the end had to work hard to break 18
Running 13:00 [3] 1.6 mi (8:07 / mi)
Friday Sep 22, 2017 #
Note
(rest day)
Thursday Sep 21, 2017 #
12 PM
Running 27:40 [3] 4.0 mi (6:55 / mi)
Felt good on way out so pushed on, turns out this was due to a tail wind, but I kept at it.
6 PM
Running 32:30 [2] 4.0 mi (8:08 / mi) +40m 7:53 / mi
Round Normanton with Richard. Not a bad loop actually on the hoof in a unglamorous town
Wednesday Sep 20, 2017 #
8 AM
Running 28:00 [3] 3.7 mi (7:34 / mi) +40m 7:19 / mi
Ooof
6 PM
Urban Orienteering 45:30 [3] 6.2 mi (7:20 / mi) +20m 7:16 / mi
Harrogate/Starbeck Lamp O + warm up
Cleared at a comfortable pace
Cleared at a comfortable pace
Tuesday Sep 19, 2017 #
12 PM
Running 32:00 [3] 4.0 mi (8:00 / mi)
6 PM
Running 1:08:00 [3] 9.1 mi (7:28 / mi)
Grass fartlek
3 (90)
3 x 20 (20)
3 x 40 (40)
3 x 60 (60)
repeat
Bit up and down
3 (90)
3 x 20 (20)
3 x 40 (40)
3 x 60 (60)
repeat
Bit up and down
Monday Sep 18, 2017 #
12 PM
Running 30:35 [3] 4.0 mi (7:39 / mi)
Chocolate factory
6 PM
Running 46:30 [3] 6.0 mi (7:45 / mi) +25m 7:39 / mi
Very wet.
Very elite group, on paper at least.
Very elite group, on paper at least.
Sunday Sep 17, 2017 #
11 AM
Orienteering race 2:00:24 [3] 11.0 mi (10:57 / mi) +500m 9:35 / mi
Dales weekend, Day 2, Black, 6th/12
Did some proper orienteering for the first time since S6D Day 5 2015.
Mainly because the weather was OK and I didn't fancy a solo long run from home.
But, lo and behold, it wasn't too bad.
Certainly couldn't do it every month, mind. Need to be fresh mentally and not dreading it.
Navigation took my time and was never far off, although probably not that difficult a course? - mainly in the circle, at #5 and #13, went to #7 before #6 and stopped too soon for #2 and #17.
Never really considered the northern route #4-#5 which looks a lot flatter. Might have been a good option.
Water would have been nice as I passed back through the start, I know it's my own club and I know what effort goes in, but when a whistle is complusory, and people are out for over 90 mins, water is important too.
Did some proper orienteering for the first time since S6D Day 5 2015.
Mainly because the weather was OK and I didn't fancy a solo long run from home.
But, lo and behold, it wasn't too bad.
Certainly couldn't do it every month, mind. Need to be fresh mentally and not dreading it.
Navigation took my time and was never far off, although probably not that difficult a course? - mainly in the circle, at #5 and #13, went to #7 before #6 and stopped too soon for #2 and #17.
Never really considered the northern route #4-#5 which looks a lot flatter. Might have been a good option.
Water would have been nice as I passed back through the start, I know it's my own club and I know what effort goes in, but when a whistle is complusory, and people are out for over 90 mins, water is important too.