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Training Log Archive: sjreeve

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running23 17:24:00 127.62(8:11) 205.38(5:05) 1851
  MTB (Road)42 10:08:42 120.38(5:03) 193.73(3:09) 1247
  Gym 7 4:06:30 86.84(2:50) 139.75(1:46)
  Hiking2 2:17:25 8.85(15:31) 14.25(9:39) 275
  Strength & Conditioning3 1:35:00
  Yoga1 1:00:00
  Circuits2 55:00
  Total66 37:26:37 343.69 553.11 3373

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Thursday Feb 28, 2013 #

12 PM

Running warm up/down (To Gym via Shop!) 15:06 [3] 3.15 km (4:48 / km) +10m 4:43 / km
shoes: Saucony Progrid Jazz 15

Gym (Spin Class) 45:00 [3] 25.0 km (1:48 / km)

1 PM

Circuits (Gym Session) 25:00 [2]

Running warm up/down (From Gym) 11:22 [2] 2.2 km (5:10 / km) +45m 4:41 / km
shoes: Saucony Progrid Jazz 15

6 PM

Running warm up/down (To NBH Track Session) 39:45 [2] 6.75 km (5:53 / km) +90m 5:31 / km
shoes: Saucony Progrid Jazz 15

& drills

Running tempo (NBH Track Session) 33:00 [3] 8.15 km (4:03 / km)
shoes: Saucony Progrid Jazz 15

x2 15mins with 3min recovery between
around 3:40min/km for the tempo running
7 PM

Running warm up/down (From NBH Track Session) 28:43 [2] 5.35 km (5:22 / km) +20m 5:16 / km
shoes: Saucony Progrid Jazz 15

Wednesday Feb 27, 2013 #

6 AM

MTB (Road) (To Botanic) 12:09 [2] 4.5 km (2:42 / km) +15m 2:39 / km

1 PM

MTB (Road) (From Botanic) 14:22 [2] 4.6 km (3:07 / km) +45m 2:59 / km

4 PM

Running warm up/down (To Gym) 9:29 [3] 2.2 km (4:19 / km) +10m 4:13 / km
shoes: Saucony Progrid Jazz 15

5 PM

Strength & Conditioning (Gym Session) 25:00 [2]

6 PM

Gym (Spin Class) 57:00 [3] 32.0 km (1:47 / km)

Running warm up/down (From Gym) 11:27 [2] 2.2 km (5:12 / km) +45m 4:43 / km
shoes: Saucony Progrid Jazz 15

Tuesday Feb 26, 2013 #

6 AM

MTB (Road) (To Botanic) 12:58 [2] 4.5 km (2:53 / km) +15m 2:50 / km

3 PM

MTB (Road) (From Botanic) 14:32 [2] 4.6 km (3:10 / km) +45m 3:01 / km

5 PM

Hiking (Cavehill & Ballysillan Rd) 1:02:25 [1] 6.75 km (9:15 / km) +100m 8:37 / km

6 PM

Running warm up/down (To NBH Track Session) 31:24 [2] 4.75 km (6:37 / km) +75m 6:08 / km
shoes: Saucony Progrid Jazz 15

& drills

Running intervals (NBH Track Session) 30:35 [3] 6.92 km (4:25 / km)
shoes: Saucony Progrid Jazz 15

x5 1200m with 2min recovery between (1:30 after last one)
4:17, 4:07, 4:00, 4:08, 4:05
ran 1st one with group but wasn't a great pace (3:30min/km) so pushed on solo for the other 4 (around 3:20min/km)

Running warm up/down (From NBH Track Session) 28:38 [2] 5.35 km (5:21 / km) +20m 5:15 / km
shoes: Saucony Progrid Jazz 15

Monday Feb 25, 2013 #

7 PM

Gym (Spin Bike) 30:00 [3] 18.0 km (1:40 / km)

Sunday Feb 24, 2013 #

7 AM

Note
(rest day)

Saturday Feb 23, 2013 #

12 PM

Running warm up/down (Stormont) 21:19 [2] 3.0 km (7:06 / km) +15m 6:56 / km
shoes: NB MTE101

Running (Stormont NICS XC) 27:44 [4] 8.0 km (3:28 / km) +40m 3:23 / km
shoes: NB MTE101

race was on the trails due to waterlogging which made for a very different race but ran hard throughout. happy enough with run.
on a sad note heard that someone passed away on thursday night at the 26extreme race at slieve gullion

Running warm up/down (Stormont) 19:54 [2] 2.2 km (9:03 / km) +5m 8:57 / km
shoes: NB MTE101

Friday Feb 22, 2013 #

6 AM

Note
(rest day)

drove to work to collect nephew from airport later.
will take a rest day ahead of tomorrow, would've liked to got out for the longer runs this week but it didn't happen. strength work at the end of the week made for tighter legs but will run them out on the trail

Thursday Feb 21, 2013 #

9 AM

Running (Ballysillan) 21:58 [2] 4.35 km (5:03 / km) +35m 4:51 / km
shoes: Saucony Progrid Omni 10

10 AM

MTB (Road) (To Botanic) 15:03 [2] 4.6 km (3:16 / km) +15m 3:13 / km

plan to get wheel rim replaced today at lunch
6 PM

MTB (Road) warm up/down (From Botanic To Gym) 11:17 [2] 3.1 km (3:38 / km)

7 PM

Gym (Spin Class) 33:00 [3] 18.0 km (1:50 / km)

MTB (Road) warm up/down (From Gym) 7:34 [2] 2.22 km (3:25 / km) +45m 3:06 / km

Wednesday Feb 20, 2013 #

9 AM

Running (Waterworks & Shop!) 19:44 [2] 4.1 km (4:49 / km) +20m 4:42 / km
shoes: Saucony Progrid Jazz 15

had planned to do intervals at the waterworks, warmed up but felt the path was too crowded with dog walkers & dogs.
10 AM

MTB (Road) (To Botanic) 14:10 [2] 4.6 km (3:05 / km) +15m 3:02 / km

got to work, noticed the front wheel rim had split which had been tearing away at the brake blocks.
6 PM

MTB (Road) warm up/down (From Botanic To Gym) 11:02 [2] 3.1 km (3:34 / km)

took it easy with the bike, avoiding any potholes or bumps to the front wheel!
7 PM

Strength & Conditioning (Gym Session) 35:00 [3]

to get some strength work in this week i took the class knowing it wasn't the most varied but it was functional even though repetitive.
weighted squats, squat jumps, weighted lunges, lunge jumps, chest press, press ups.
15 reps each exercise (each leg!), then 14, 13, 12, 11, 11, 12, 13, 14, 15

MTB (Road) warm up/down (From Gym) 8:17 [2] 2.2 km (3:46 / km) +45m 3:25 / km

an easy spin to loosen the legs after the reps in the gym

Tuesday Feb 19, 2013 #

8 AM

Running long (Waterworks laps) 1:23:39 [3] 16.76 km (4:59 / km) +81m 4:52 / km
shoes: Saucony Progrid Jazz 15

didn't get out the door early enough for a true long road run but kept pace steady. hope to fit it some intervals and/or hills into the long runs this week.
10 AM

MTB (Road) warm up/down (To Botanic) 12:58 [2] 4.6 km (2:49 / km) +15m 2:46 / km

6 PM

MTB (Road) (From Botanic) 14:43 [2] 4.6 km (3:12 / km) +45m 3:03 / km

later closing shift, will miss NBH training this week & every other until Nov!

Monday Feb 18, 2013 #

8 AM

Running long (Cavehill) 1:38:31 [3] 17.2 km (5:44 / km) +577m 4:54 / km
shoes: Saucony Progrid Omni 10

a couple of loops up and over the top on the trails, still wet and slippery but signs of drying out. run felt good.
1 PM

Hiking (Redburn Country Park) 1:15:00 [1] 7.5 km (10:00 / km) +175m 8:57 / km

a recce of the trails & a stretch of the legs following the mornings hills

Sunday Feb 17, 2013 #

9 AM

MTB (Road) warm up/down (To Botanic) 14:01 [2] 4.6 km (3:03 / km) +15m 3:00 / km

Running (Lagan Towpath & Trails) 50:21 [3] 9.75 km (5:10 / km) +75m 4:58 / km
shoes: Saucony Progrid Omni 10

6 PM

MTB (Road) (From Botanic) 14:37 [2] 4.6 km (3:11 / km) +45m 3:02 / km

Saturday Feb 16, 2013 #

9 AM

MTB (Road) warm up/down (To parkrun) 4:40 [2] 1.5 km (3:07 / km) +5m 3:04 / km

Running warm up/down (Waterworks parkrun) 7:27 [2] 1.5 km (4:58 / km)
shoes: Saucony Progrid Omni 10

& drills

Running race (Waterworks parkrun) 17:58 [4] 5.0 km (3:36 / km) +30m 3:29 / km
shoes: Saucony Progrid Omni 10

MTB (Road) warm up/down (From parkrun To Botanic) 13:52 [2] 4.8 km (2:53 / km) +15m 2:51 / km

6 PM

MTB (Road) (From Botanic) 16:01 [2] 5.25 km (3:03 / km) +45m 2:56 / km

Friday Feb 15, 2013 #

9 AM

MTB (Road) warm up/down (To Botanic) 12:12 [2] 4.7 km (2:36 / km) +15m 2:33 / km

Running long (Lagan & Belvoir Trails) 1:24:43 [3] 16.3 km (5:12 / km) +185m 4:55 / km
shoes: Saucony Progrid Omni 10

6 PM

MTB (Road) (From Botanic) 14:53 [2] 4.6 km (3:14 / km) +45m 3:05 / km

Thursday Feb 14, 2013 #

12 PM

MTB (Road) warm up/down (To Gym) 6:47 [2] 2.3 km (2:57 / km) +5m 2:55 / km

Gym (Spin Class) 35:00 [3] 20.0 km (1:45 / km)

1 PM

MTB (Road) warm up/down (To Gasworks) 8:14 [2] 2.7 km (3:03 / km) +5m 3:01 / km

MTB (Road) (To Botanic) 7:57 [2] 2.2 km (3:37 / km) +15m 3:30 / km

6 PM

MTB (Road) (From Botanic) 15:10 [2] 4.65 km (3:16 / km) +45m 3:07 / km

Wednesday Feb 13, 2013 #

6 AM

MTB (Road) (To Botanic) 14:15 [2] 4.5 km (3:10 / km) +15m 3:07 / km

very wet & windy
1 PM

MTB (Road) (From Botanic) 14:38 [2] 4.6 km (3:11 / km) +45m 3:02 / km

2 PM

Note
(rest day)

following nearly 2hours in the dentist chair, exercise isn't recommended.

Tuesday Feb 12, 2013 #

6 AM

MTB (Road) (To Botanic) 11:44 [2] 4.5 km (2:36 / km) +15m 2:34 / km

3 PM

MTB (Road) warm up/down (From Botanic To Gym) 9:00 [2] 3.0 km (3:00 / km)

Gym (Spin Bike) 40:00 [3] 25.25 km (1:35 / km)

4 PM

MTB (Road) warm up/down (From Gym) 7:19 [2] 2.25 km (3:15 / km) +45m 2:57 / km

5 PM

Running warm up/down (To NBH Track Session) 35:40 [2] 6.1 km (5:51 / km) +90m 5:27 / km
shoes: Saucony Progrid Jazz 15

& drills
6 PM

Running intervals (NBH Track Session) 30:38 [3] 7.5 km (4:05 / km)
shoes: Saucony Progrid Jazz 15

x6 1km with 200m (90sec) recovery.
ran with Travis & Stephen for first three but pace was a bit too easy.
3:30
3:26
3:30
3:20
3:14
3:15
7 PM

Running warm up/down (From NBH Track Session) 25:58 [2] 5.1 km (5:05 / km) +18m 5:00 / km
shoes: Saucony Progrid Jazz 15

Monday Feb 11, 2013 #

9 AM

MTB (Road) (To Botanic) 13:15 [2] 4.6 km (2:53 / km) +15m 2:50 / km

6 PM

MTB (Road) warm up/down (From Botanic to Gym) 8:41 [2] 3.0 km (2:54 / km)

Strength & Conditioning (Gym Session) 35:00 [3]

7 PM

MTB (Road) warm up/down (From Gym) 8:46 [2] 2.4 km (3:39 / km) +45m 3:20 / km

Sunday Feb 10, 2013 #

12 PM

Yoga (Gym Session) 1:00:00 [1]

Saturday Feb 9, 2013 #

9 AM

Running warm up/down (To parkrun (& drills)) 13:54 [2] 2.2 km (6:19 / km) +5m 6:15 / km
shoes: Saucony Progrid Jazz 15

Running race (Waterworks parkrun) 18:20 [4] 5.0 km (3:40 / km) +30m 3:34 / km
shoes: Saucony Progrid Jazz 15

ran alot better than how i was feeling. legs felt strong so actually ran harder than i thought i was going to (and possibly more relaxed).

Running warm up/down (From parkrun) 18:49 [2] 3.7 km (5:05 / km) +30m 4:53 / km
shoes: Saucony Progrid Jazz 15

Friday Feb 8, 2013 #

6 AM

MTB (Road) (To Botanic) 12:13 [2] 4.5 km (2:43 / km) +15m 2:40 / km

12 PM

Running long (Lagan Towpath & Trails) 2:00:00 [2] 23.4 km (5:08 / km) +205m 4:55 / km
shoes: Saucony Progrid Jazz 15

2 PM

MTB (Road) warm up/down (From Botanic) 15:17 [2] 4.6 km (3:19 / km) +45m 3:10 / km

Thursday Feb 7, 2013 #

10 AM

MTB (Road) (To Botanic via Lagan) 1:00:00 [2] 18.11 km (3:19 / km) +142m 3:11 / km

and Belvoir Trails
10 PM

MTB (Road) (From Botanic) 15:39 [2] 4.6 km (3:24 / km) +45m 3:15 / km

overtime for Friends of Botanic Meeting

Wednesday Feb 6, 2013 #

9 AM

MTB (Road) (To Botanic via Lagan ) 33:35 [2] 11.25 km (2:59 / km) +25m 2:57 / km

6 PM

MTB (Road) (From Botanic) 14:26 [2] 4.5 km (3:12 / km) +50m 3:02 / km

Tuesday Feb 5, 2013 #

9 AM

MTB (Road) (To Botanic) 15:30 [1] 4.6 km (3:22 / km) +15m 3:19 / km

a gentle ride in dosed up on antibiotics and painkillers
6 PM

MTB (Road) (From Botanic) 16:14 [2] 4.5 km (3:36 / km) +50m 3:25 / km

starting to feel a bit more normal

Monday Feb 4, 2013 #

8 AM

Note
(rest day)

emergency trip to dentist as throbbing tooth has turned into an abscess and antibiotics are required.
looks like it'll be an easy week at least until this dies down

Sunday Feb 3, 2013 #

9 AM

MTB (Road) (To Botanic) 13:09 [2] 4.6 km (2:52 / km) +15m 2:49 / km

Running (Botanic & Embankment) 22:00 [2] 4.3 km (5:07 / km) +20m 5:00 / km
shoes: Saucony Progrid Omni 10

6 PM

MTB (Road) (From Botanic) 14:43 [2] 4.5 km (3:16 / km) +50m 3:06 / km

Saturday Feb 2, 2013 #

9 AM

Running (To Botanic) 32:18 [2] 6.45 km (5:00 / km) +25m 4:55 / km
shoes: Saucony Progrid Jazz 15

5 PM

Running (From Botanic) 33:36 [2] 6.45 km (5:13 / km) +50m 5:01 / km
shoes: Saucony Progrid Jazz 15

via Waterfront & Clarendon Dock

Friday Feb 1, 2013 #

10 AM

MTB (Road) (To Botanic) 12:36 [2] 4.6 km (2:44 / km) +15m 2:42 / km

5 PM

MTB (Road) (From Botanic To Gym) 9:56 [2] 3.0 km (3:19 / km)

6 PM

Gym warm up/down (Rowing) 6:30 [2] 1.5 km (4:20 / km)

Circuits (Gym Session) 30:00 [3]

MTB (Road) warm up/down (From Gym) 10:17 [2] 2.4 km (4:17 / km) +45m 3:55 / km

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