Training Log Archive: LeonIn the 7 days ending Jul 7, 2018:
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Saturday Jul 7, 2018 #
Running 25:00 [3] 3.1 mi (8:04 / mi) +50m 7:41 / mi
Running race 17:40 [5] 3.1 mi (5:42 / mi) +55m 5:24 / mi
Melted in the second half. Nothing in the legs today.
Running 21:20 [3] 3.1 mi (6:53 / mi)
Friday Jul 6, 2018 #
Note
(rest day)
Thursday Jul 5, 2018 #
Running warm up/down 7:55 [2] 1.0 mi (7:55 / mi)
Running race 28:06 [5] 5.0 mi (5:37 / mi) +5m 5:36 / mi
Pancake flat course in terms of profile, but it was mainly sandy farm tracks which were quite uneven in places, and my lean to the ground road flats weren't ideal. Felt calf twinge at 3 miles and it went away and then came back again in last mile.
Didn't seem to be making any inroads on 6th and there was a 40s gap behind so didn't kill it at the end, could have gone under 28.
Would like to think on tarmac low 27 possible right now.
10k still not appealing, mind.
Running warm up/down 12:40 [2] 1.5 mi (8:27 / mi)
Wednesday Jul 4, 2018 #
Running 57:00 [3] 7.2 mi (7:55 / mi) +60m 7:43 / mi
Jogged round Peel Park, felt tired in places just doing that.
Tuesday Jul 3, 2018 #
Running intervals 33:00 [4] 5.0 mi (6:36 / mi) +10m 6:34 / mi
4 x 400 (60s)
70, 69, 67, 68
4 mins rest
4 x 200 (30s)
32, 33, 33, 32
Tough solo. But happy with times.
Running 29:00 [3] 4.0 mi (7:15 / mi) +25m 7:07 / mi
Monday Jul 2, 2018 #
Running 34:10 [3] 5.0 mi (6:50 / mi) +40m 6:40 / mi
Think I did it the wrong way round
Sunday Jul 1, 2018 #
Running warm up/down 6:30 [3] 0.75 mi (8:40 / mi) +20m 8:00 / mi
Urban Orienteering race 48:15 [5] 7.1 mi (6:48 / mi) +240m 6:09 / mi
All going well, though running round the centre in the mid part, thought I should be running faster...luckily glanced over at the north part of the map and saw the mountainous end section and kept the pace the same.
Silly route to #7 back past #3 which involved some zig zagging
Wobble to #14 as thought I was one street north of where I actually was
Was no good from #20 onwards
Should have approached #20 from west
#21 - somehow missed route across grass, only saw steps which I decided to avoid following main road round
#22 - went down ramp to E of #24, not sure if this was better than reversing at #21, think it was?
#24 - back past #21, think this was better than climbing ramp
#25 - totally missed route through mills, lost lots of time
#29 - though steps would run east west rather than north south so ended up at bottom
Lots of poor grippling and slow boxes meant lost lots of time to anyone with a SIAC.
Good, if cruel, planning in the final 10 controls.
Nice to have water at the end.
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)