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Training Log Archive: Leon

In the 7 days ending Jun 8, 2013:

activity # timemileskm+m
  Running11 6:36:28 53.34(7:26) 85.84(4:37) 537
  Urban Orienteering1 37:04 5.6(6:37) 9.01(4:07) 70
  Orienteering1 21:53 3.5(6:15) 5.63(3:53) 50
  Total13 7:35:25 62.44(7:18) 100.49(4:32) 657

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Saturday Jun 8, 2013 #

9 AM

Running race 16:58 [5] 3.1 mi (5:28 / mi) +45m 5:14 / mi

Hillsborough parkrun - 1st, 16:58
Pretty hungover and with no warm up, this was a surprise. Don't often break 17 as bad at running at 9am. Led from the first corner and must have paced it well as slowed ever so slightly each lap, though first lap felt very easy and there were bits where I told myself to slow down and relax to save some energy for the uphill bits. Pleasing. Must be close to sub16 shape in optimal circumstances. Next Trafford is looking on the cards then.
11 AM

Running warm up/down 13:30 [1] 1.5 mi (9:00 / mi) +10m 8:49 / mi

12 PM

Urban Orienteering race 37:04 [5] 5.6 mi (6:37 / mi) +70m 6:22 / mi

Nottingham Urban Race - 1st, 37:04
Another pleasing run. Of course I knew Nottingham Uni campus having studied there for 3 years, but that was 8 years ago and new buildings had sprung up, plus I'd not seen the map before so I only knew the general directions of things.
Felt a bit sluggish through the first 5-6 choosing the right routes but a bit hesitant, better than going wrong however. Picked up the pace 6-7-8, first comedy fall onto backside at 9, punched sitting down. Went eastside to 10 which looking at splits doesn't seem to have been best route in hindsight. 11-12-13 straightforward but legs hurting, but checked Garmin for pace and this encouraged me. For some reason stupidly ran past 14 for about 50m, turned round when I saw lake crossing ahead, I had misread the position of the crags. Grind up to 15, then comedy moment to 16, did not clock stream at all, blue bordering green (not that I'm colourblind) and all of a sudden it appeared in my path, with a peaty black swamp between the water and the opposite bank. No choice but to leap it (though I'm told by Richard there was a causeway of sorts mere meters away) , one foot goes in, fall forward into mud and nettles, clamber out, to hear 'Are you OK?' as Carol punches the control. What timing!! I had a witness! Covered head to toe in black now, struggled to find cut through steps to 17 but did eventually, also hesitant to 18 as gap to west of hedge confused me. Too stubborn 20-21 as chose to go north and stayed north even when this got messy and you couldn't cut between the tennis court and the bowling green as the map suggested. Should have just put the boot in south side. But minimised mistakes and you can't argue with 2 victories by lunchtime!

Friday Jun 7, 2013 #

6 PM

Running 23:45 [3] 3.33 mi (7:08 / mi) +40m 6:53 / mi

Evening lap of Highroyds. Beautiful evening, found myself cruising at 7s for the most part despite telling myself to slow down it felt so easy I couldn't slow down, love those runs. Broke my unwritten rule of not running less than 30mins or 4m but hey, I ran more than expected yesterday and there was a pub calling my name...

Thursday Jun 6, 2013 #

12 PM

Running 30:30 [3] 4.41 mi (6:55 / mi) +20m 6:49 / mi

Mini session to try and get legs turning over at a fast pace but not to knacker myself for the weekend's three races
8 min warm up to Knavesmire - mile 1
5 x 1min on/off on racecourse path - tough, suprisingly tough, but pleased as hit first one hard and it remained hard from there on in. Approx 4:30 miling, really felt fast and felt hard. Good stuff.
Covered bang on 1.5m in the 9 minutes.
3 minutes recovery jog, then run back down Bishopsthorpe Road with 5 x 15 secs thrown in.
Good thing I wore a vest.
Handy session I should do again when pushed for time and/or not wise to do a full session
7 PM

Running 52:30 [3] 7.0 mi (7:30 / mi) +20m 7:26 / mi

Run with Mick from Thornes Park down the Calder, across the old Crigglestone Curve bridge, back on the adjacent Calder/Hebble Navigation. Delightful evening and a far better run than the other week. Felt tired first and last mile but felt comfortable in between. Longer than planned but who cares?

Wednesday Jun 5, 2013 #

12 PM

Running 32:00 [3] 4.19 mi (7:38 / mi) +10m 7:35 / mi

Figure of 8 north on the west side of the Ouse, through Homestead park and York Sports Village and back on the east side. Feeling a little tired but pace fine.
6 PM

Running warm up/down 27:30 [3] 3.5 mi (7:51 / mi) +30m 7:39 / mi

W/up - Saltaire to Bingley via canal
W/dn - Round the park
7 PM

Orienteering 21:53 [4] 3.5 mi (6:15 / mi) +50m 5:59 / mi

Myrtle Park Wednesday Evening Event - 2nd, 21:53
Fairly decent, slightly scrappy in the woods but didn't go far off course, couple of route choices that turned out to be sub optimal due to undergrowth and didn't spot one route possibility on the urban section. Also very hesitant to begin with. But could have been a lot worse.

Tuesday Jun 4, 2013 #

12 PM

Running 30:30 [3] 3.91 mi (7:48 / mi) +10m 7:44 / mi

Pleasant lunchtime jog down the river to the south, nice and relaxed
7 PM

Running intervals 1:21:25 [3] 11.4 mi (7:08 / mi) +110m 6:56 / mi

Track session
2 x (800,200jog,800,200jog,400,400jog)then I did another 800 and a 200
Times: 2:31,2:32,70,2:29,2:29,69,2:28,30
Some signs of progress at last.
Was meant to be 3 sets but again there was virtually no one down at the club so I was left alone, with company I probably would have completed the 3 sets but I'll take that as a good session.
Couldn't believe the 2nd 800 was 200 but the 70 was encouraging and felt good for the first 600 of the remaining 800's.
To be honest I think I would have been better with longer recovery as 200 was quite short and getting some more quality out, certainly if alone I'll take that approach next time.
Usual run to/from station and pre track warm up.

Monday Jun 3, 2013 #

7 PM

Running 53:05 [2] 6.5 mi (8:10 / mi) +202m 7:27 / mi

4th and final recce round Baildon, round back of Highroyds, up to Hwaksworth ridge, down side of Bradford GC and up through farm to edge of Baildon Moor.
Then pottered around the centre and west sections. Train home. Looking good for the courses, pretty much done now.

Sunday Jun 2, 2013 #

Running 34:45 [3] 4.5 mi (7:43 / mi) +40m 7:31 / mi

9am run round Bristol Harbour and to underneath Clifton suspension bridge with Paddy. After a curtailed night out cos we were all so tired. Legs very stiff first 5 mins but loosened up well and was moving nicely by the end. Cracking morning, must return to Bristol, looks worth exploring. Only previous visits were my debut National XC (2002) and various football visits (Bristol City x4, points gained, 1, Bristol Rovers, 1 visit, missed KO by 15mins)

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