Training Log Archive: LeonIn the 7 days ending Nov 19, 2016:
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Saturday Nov 19, 2016 #
9 AM
Running race 17:08 [5] 3.1 mi (5:32 / mi) +30m 5:22 / mi
Clacton Seafront parkrun - 1st, 17.08
Not the flat seafront one I was expecting, as half the outward stretch was a ramp up to the higher level prom. The downhill was short and sharp, my view is the course would be better the other way round.
With no warm up, didn't feel great to begin with, and so was struggling to keep with the leader. After 1 lap felt better, but tucked in tactically and put a surge (not a kick, I don't have a kick) in up the ramp 3rd time round to get a gap. To be fair, I didn't win by much so I was kept honest to the end.
Not the flat seafront one I was expecting, as half the outward stretch was a ramp up to the higher level prom. The downhill was short and sharp, my view is the course would be better the other way round.
With no warm up, didn't feel great to begin with, and so was struggling to keep with the leader. After 1 lap felt better, but tucked in tactically and put a surge (not a kick, I don't have a kick) in up the ramp 3rd time round to get a gap. To be fair, I didn't win by much so I was kept honest to the end.
Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
Friday Nov 18, 2016 #
Note
(rest day)
Thursday Nov 17, 2016 #
12 PM
Running 32:00 [3] 4.2 mi (7:37 / mi)
Drizzle then drenched. Grim
7 PM
Running 52:30 [3] 7.2 mi (7:18 / mi) +60m 7:06 / mi
Really drained in general but met Matt and did a lap and half or Highroyds, 2 mile tempo, 5.40 and 5.32. He did another 2 miles at 5.30 but I just wasn't tuned in enough, could have done it on a good day.
Wednesday Nov 16, 2016 #
6 PM
Urban Orienteering 53:00 [3] 7.3 mi (7:16 / mi)
Harrogate Lamp O
Good clean fun
Watch died after 12 mins, impressively estimated route and time to get back in 44.48
Good clean fun
Watch died after 12 mins, impressively estimated route and time to get back in 44.48
Tuesday Nov 15, 2016 #
12 PM
Running 33:00 [3] 4.4 mi (7:30 / mi)
Round the walls and bridges
7 PM
Running hills 1:30:02 [3] 12.3 mi (7:19 / mi) +330m 6:45 / mi
8 x hills, controlled pace as knackered. Focusing on posture and arm drive.
Nearly got lapped, which would have been incredible.
Nearly got lapped, which would have been incredible.
Monday Nov 14, 2016 #
12 PM
Running 29:30 [3] 4.0 mi (7:23 / mi) +20m 7:16 / mi
Told myself I was only doing 3 miles. All lies.
6 PM
Running 48:45 [4] 7.7 mi (6:20 / mi) +35m 6:15 / mi
Much too fast. Clealry didn't race hard enough or wouldn't have been able to do this. No chance of a proper hill session tomorrow I imagine.
Sunday Nov 13, 2016 #
9 AM
Running long 1:10:05 [3] 8.4 mi (8:21 / mi) +325m 7:27 / mi
Burley and Ilkley Moor with Chris, Simon, Tom and Oz
Dropped down to Ilkley and got train home in order not to hammer some nails into the coffin. Hopefully that was a sensible thing to do, though it was only 4 miles to home. Calves tightening intermittently.
Dropped down to Ilkley and got train home in order not to hammer some nails into the coffin. Hopefully that was a sensible thing to do, though it was only 4 miles to home. Calves tightening intermittently.