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Training Log Archive: Leon

In the 7 days ending Feb 17, 2014:

activity # timemileskm+m
  Running12 6:50:46 59.6(6:54) 95.92(4:17) 380
  Orienteering2 1:51:59 10.6(10:34) 17.06(6:34) 310
  Total13 8:42:45 70.2(7:27) 112.97(4:38) 690

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Monday Feb 17, 2014 #

12 PM

Running 30:05 [3] 4.1 mi (7:20 / mi)

In neutral, daydreaming. Bishopthorpe Road and Fulford Road
7 PM

Running 59:29 [3] 8.6 mi (6:55 / mi) +40m 6:49 / mi

Highroyds, Tranmere Pk, Guiseley, Yeadon branch line, Queensway.

Had enough of the rain now.

Took 40 mins to get going but last 20 were good.

Sunday Feb 16, 2014 #

11 AM

Running warm up/down 9:08 [3] 1.0 mi (9:08 / mi)

Orienteering race 1:03:29 [5] 5.6 mi (11:20 / mi) +250m 9:57 / mi

CSC Heat - Guisecliffe

Really enjoyed this.

Perhaps need to drop my casual attitude though, such as stopping for a wee twice and admiring the view on the moor.

Hit 1-4 spot on, which helps enjoyment factor
Confused by abundance of rocks at 5 compared to what was shown on map.
Good route up to path and hit 6 well.
Overshot 7, failed to recognise knoll
8 good line, 9 walked most of it but accurate
Used compass (yes really) to 10 but overshot to a boulder beyond.
Turned round and there it was 30m behind me.
Calves burning trying to run through heather, stayed on path as far as poss to 11, but a bit too far and had to back track.
12 was good, 13 very good.
Had overshot 14 slightly, wasn't far away but someone else came along which gave the game away or I'll admit I could have kept going.
15,16 fine, 17 should have gone north but followed south path but crossed stream to northernmost crossing point, should have stayed south once I'd gone that way. Entered wrong gully but soon realised.
Aimed for path junction to to south on way to 18, thought I'd hit it spot on so carried straight on, turns out I'd hit junction of path and ride, only realising when I saw the start boxes ahead of me. Though this turned into a nice angle into the control. Faffed around poorly at 19 not spotting pit a few feet away.
Fast to 20, cracked shin on tree but made it to 21 and home.
4th home for AIRE which isn't bad by my standards.
12 PM

Running warm up/down 20:04 [3] 2.4 mi (8:22 / mi) +70m 7:40 / mi

Long warm down into the woods and back

Saturday Feb 15, 2014 #

9 AM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)

Running intervals 21:45 [5] 4.2 mi (5:11 / mi) +80m 4:53 / mi

LCAC Session Roundhay

6 mins (2), 6 x 2:45 (75) 4 x hill sprints

Moving very very well on the 6 minutes.
2:45's involved a loop where we hit a watery bog for 70m after 1:30 and despite moving well up to this, once I hit this I was struggling. People moving away from him

Hill sprints were good fun, very light headed at the end
10 AM

Running warm up/down 15:45 [3] 2.0 mi (7:52 / mi) +30m 7:31 / mi

Friday Feb 14, 2014 #

(rest day)

No Strava, I'm not training on Valentines Day

Thursday Feb 13, 2014 #

12 PM

Running 30:30 [3] 4.3 mi (7:06 / mi)

West Park / Hob Moor

Counted four trees blown over.

7 PM

Running 58:00 [4] 9.0 mi (6:27 / mi) +90m 6:15 / mi

8 mile effort, Highroyds, far side of Burley via A65 and village, then back again. First mile 7:15, then solid 6:00-6:06 pace for the rest, in that wind, and with the final 2 mi uphill, a good effort.

Think I'm more mentally tired than physically tired, really didn't want to step out of the door but when I did legs felt better than my head did.

Got back in time to see Saints thrash Wire again anyway :)

Wednesday Feb 12, 2014 #

12 PM

Running 30:00 [3] 4.1 mi (7:19 / mi)

East side of York loop. Horribly wet. A real grind
6 PM

Running 18:00 [3] 2.45 mi (7:21 / mi) +30m 7:05 / mi

Headingley - Becketts - Meanwood. Blown there.
7 PM

Orienteering race 48:30 [3] 5.0 mi (9:42 / mi) +60m 9:21 / mi

First 20 minutes were great, then as always, confused myself round the Myrtle Tavern, went long way round back into park.
Still not a disaster, but then just faffed on second map, very slow on easy controls. Decided to stick with short loop plan even though I was going to be late as it didn't really matter with the league in the bag already. Should probably have gone with my plan of legging it up to the Hollies area.

Good map this and little to choose between the two courses.

Tuesday Feb 11, 2014 #

12 PM

Running 30:00 [3] 4.25 mi (7:04 / mi)

Loop Line. Floating along. Nice.
7 PM

Running 1:12:00 [4] 11.2 mi (6:26 / mi) +40m 6:21 / mi

Track session, 8 x 3mins off 1 min
Felt jaded, tired, leggy through warm up.
First two reps were OK
Next two were hard work
During these two I decided it would be wise to just to do 6
Next two were the best yet, so ground out the last two even better
Almost doing 1k on last two, after just breaking 900m on first two
Hell of a train going on, which I was more than happy to take a ride on.
All this on a track where both bends had icy patches.

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