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Training Log Archive: sjreeve

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Running	34	26:48:45	192.07		309.11		3491
MTB (Road)	37	8:00:22	96.59	(4:58)	155.45	(3:05)	885
Gym	11	5:05:00	101.59	(3:00)	163.5	(1:52)
Yoga	3	3:45:00
Strength & Conditioning	6	3:15:00
Core	5	1:15:00
Circuits	1	25:00
Total	81	48:34:07	390.26		628.06		4376

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Friday Feb 28, 2014 #

9 AM

Running (Cavehill) 56:26 [3] 8.7 km (6:29 / km) +315m 5:30 / km
shoes: Brooks Ghost 5

started out a easy enough run but hadn't fueled up properly and blood sugar levels dropped hugely. had to stop and get a lift home where after taking a mouthful of squeezy honey I was back to ok

11 AM

MTB (Road) (To Botanic) 14:50 [2] 4.65 km (3:11 / km) +15m 3:08 / km

steady cycle into work

6 PM

MTB (Road) (From Botanic) 15:27 [2] 4.65 km (3:19 / km) +40m 3:11 / km

steady cycle home

Thursday Feb 27, 2014 #

9 AM

Note

health check and bloods taken - getting towards the end of a hard cycle of 3 weeks and with a slight cold.
fasting 12+ hours is interesting

12 PM

Running warm up/down (To Gym) 10:41 [2] 2.2 km (4:51 / km) +5m 4:48 / km
shoes: Saucony Progrid Mirage 2

Circuits (Gym Session) 25:00 [3]

1 PM

Core (Gym Session) 15:00 [2]

Gym (Spin Class) 25:00 [3] 10.0 km (2:30 / km)
shoes: Saucony Progrid Mirage 2

Running warm up/down (From Gym) 12:12 [2] 2.2 km (5:33 / km) +40m 5:05 / km
shoes: Saucony Progrid Mirage 2

6 PM

Running warm up/down (To NBH Track & Drills) 38:04 [2] 5.95 km (6:24 / km) +80m 6:00 / km
shoes: Saucony Progrid Mirage 2

Running tempo (NBH Track Session) 36:30 [3] 9.2 km (3:58 / km)
shoes: Saucony Progrid Mirage 2

15min 45sec recovery
10min 45sec recovery
10min
kept at roughly 3:50min/km

7 PM

Running warm up/down (From NBH Track Session) 27:41 [2] 5.0 km (5:32 / km) +20m 5:26 / km
shoes: Saucony Progrid Mirage 2

Wednesday Feb 26, 2014 #

1 PM

Running long (Lagan Towpath) 2:30:00 [3] 30.0 km (5:00 / km) +75m 4:56 / km
shoes: adidas Response 22

drove into work as it was raining hard and I've nowhere at work this week to dry my stuff. consequently i left the garmin at home so ran "naked" and without knowing time or distance whilst running it felt very easy, comfortable and enjoyable. kept to the towpath to make it easier for assessing distance and just checked the clock before and after heading out.
ticked off features along the run and this helped with dealing with the out and back nature of the route. very happy with pace as i met the goal i'd set myself before heading out

6 PM

Gym (Spin Class/Bike) 1:00:00 [3] 37.5 km (1:36 / km)
shoes: Brooks Adrenaline 13

7 PM

Yoga (Gym Session) 1:15:00 [1]

9 PM

Note

fasting for at least 12 hours before bloods taken

Tuesday Feb 25, 2014 #

6 AM

MTB (Road) (To Botanic) 14:36 [2] 4.65 km (3:08 / km) +15m 3:05 / km

3 PM

MTB (Road) (From Botanic) 14:14 [2] 4.65 km (3:04 / km) +40m 2:56 / km

5 PM

Running warm up/down (To NBH Track & Drills) 41:41 [2] 7.25 km (5:45 / km) +95m 5:24 / km
shoes: Saucony Progrid Mirage 2

6 PM

Running intervals (NBH Track Session) 26:52 [3] 5.5 km (4:53 / km)
shoes: Saucony Progrid Mirage 2

12 x 400m with 60 sec recovery and some wandering about catching breath!
stayed around 74 seconds per lap
4800m in 14:48 roughly 3:05min/km pace
good session

7 PM

Running warm up/down (From NBH Track Session) 27:57 [2] 5.0 km (5:35 / km) +20m 5:29 / km
shoes: Saucony Progrid Mirage 2

Monday Feb 24, 2014 #

7 AM

Note
(rest day)

set alarm for an early spin class but gave it a miss in favour of a rest day

10 AM

MTB (Road) (To Botanic) 13:52 [2] 4.65 km (2:59 / km) +15m 2:56 / km

6 PM

MTB (Road) (From Botanic) 13:55 [2] 4.65 km (3:00 / km) +40m 2:52 / km

Sunday Feb 23, 2014 #

11 AM

Running (Drills) 20:00 [1]
shoes: Saucony Progrid Mirage 2

3 PM

Running (Ballyutoag Road) 1:47:00 [3] 21.5 km (4:59 / km) +387m 4:34 / km
shoes: Saucony Progrid Mirage 2

thought i might get a simple out and back run with a good amount of steady climb and descent but there wasn't the distance on pavement that i thought there was so came back into the city for some urban street running.

Saturday Feb 22, 2014 #

Event: NI Score Champs

Event: NI Night Champs

8 AM

Note

had hoped to get a weekend based around orienteering but all conspired against me on Friday evening when plans changed and i wasn't going to be able to travel away from Belfast. so parkrun and the Stormont XC will bring my running kms up for the week.

9 AM

Running warm up/down (To parkrun) 12:24 [2] 2.2 km (5:38 / km)
shoes: Saucony Progrid Mirage 2

Running race (Waterworks parkrun) 18:26 [4] 5.0 km (3:41 / km) +30m 3:35 / km
shoes: Saucony Progrid Mirage 2

1st time back at the Waterworks parkrun. ran relaxed and exceeded expectations for time as I thought i was holding back for later. slower on the 2nd and 4th kilometers but very pleased with a sub 18:30 with very little speedwork done since injury

Running warm up/down (from parkrun) 22:40 [2] 4.55 km (4:59 / km) +35m 4:48 / km
shoes: Saucony Progrid Mirage 2

12 PM

Running warm up/down (Stormont Trail XC) 13:20 [1] 0.95 km (14:02 / km) +5m 13:41 / km
shoes: NB MTE101

lots of dynamic stretching!

Running race (Stormont Trail XC) 27:25 [4] 7.0 km (3:55 / km) +35m 3:49 / km
shoes: NB MTE101

95% pleased with run, raced well despite being off the pace. final 200m wasn't good and wasn't helped by some idiot barging past in the finish funnel just to get their number recorded ahead of mine.
my pace over this terrain 12 months ago would've brought me in around 25 mins. hope to get back to track training soon.

Running warm up/down (Stormont Trail XC) 28:19 [2] 3.5 km (8:05 / km) +20m 7:52 / km
shoes: NB MTE101

Friday Feb 21, 2014 #

6 AM

MTB (Road) (To Botanic) 14:39 [2] 4.65 km (3:09 / km) +15m 3:06 / km
shoes: Brooks Adrenaline 13

12 PM

MTB (Road) (From Botanic To Gym) 10:48 [2] 3.8 km (2:51 / km) +5m 2:49 / km
shoes: Brooks Adrenaline 13

Gym (Spin Class) 25:00 [3] 15.0 km (1:40 / km)
shoes: Brooks Adrenaline 13

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]

MTB (Road) warm up/down (From Gym) 8:19 [2] 2.2 km (3:47 / km) +40m 3:28 / km
shoes: Brooks Adrenaline 13

Thursday Feb 20, 2014 #

8 AM

Running (Cavehill(Quarry & Castle)) 1:33:14 [3] 16.25 km (5:44 / km) +396m 5:07 / km
shoes: Brooks Ghost 5

much to slow over the trails. think the legs were heavy from poor hydration following a long day yesterday

10 AM

MTB (Road) warm up/down (To Botanic) 14:18 [2] 4.65 km (3:05 / km) +15m 3:02 / km

6 PM

MTB (Road) (From Botanic) 14:21 [2] 4.65 km (3:05 / km) +40m 2:58 / km

Wednesday Feb 19, 2014 #

8 AM

Running (Waterworks laps) 30:56 [3] 6.65 km (4:39 / km) +30m 4:33 / km
shoes: Saucony Progrid Mirage 2

quick jog before dentist appointment

11 AM

MTB (Road) (To Botanic) 12:35 [2] 4.65 km (2:42 / km) +15m 2:40 / km
shoes: Brooks Adrenaline 13

12 PM

Running (Botanic Embankment) 23:25 [3] 5.5 km (4:15 / km) +20m 4:11 / km
shoes: adidas Response 22

6 PM

MTB (Road) warm up/down (From Botanic To Gym) 10:40 [2] 3.1 km (3:26 / km)
shoes: Brooks Adrenaline 13

7 PM

Gym (Spin Class/Bike) 40:00 [3] 25.0 km (1:36 / km)
shoes: Brooks Adrenaline 13

Yoga (Gym Session) 1:15:00 [1]

9 PM

MTB (Road) warm up/down (From Gym) 7:00 [2] 2.3 km (3:03 / km) +40m 2:48 / km
shoes: Brooks Adrenaline 13

Tuesday Feb 18, 2014 #

9 AM

Running (Cavehill New Quarry Trail) 50:07 [3] 9.65 km (5:12 / km) +220m 4:40 / km
shoes: Brooks Ghost 5

10 AM

MTB (Road) warm up/down (To Botanic) 13:22 [2] 4.65 km (2:52 / km) +15m 2:50 / km

6 PM

MTB (Road) (From Botanic) 14:24 [2] 4.65 km (3:06 / km) +40m 2:58 / km

Monday Feb 17, 2014 #

12 PM

Gym (Spin Class) 30:00 [3] 14.5 km (2:04 / km)
shoes: Brooks Adrenaline 13

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]
shoes: Brooks Adrenaline 13

Sunday Feb 16, 2014 #

10 AM

Running warm up/down (Ballyboley Forest) 21:38 [2] 2.5 km (8:39 / km) +70m 7:35 / km
shoes: Brooks Ghost 5

11 AM

Running race (Ballyboley 5 Mile Trail) 28:53 [4] 7.6 km (3:48 / km) +130m 3:30 / km
shoes: Brooks Ghost 5

a revised route due to snow and ice. happy enough with race considering my loss of pace and fitness at the beginning of the year. knee seems too be fine. an undulating course, perhaps i could've pushed harder on the gradual climbs - pace data from garmin seems to be very erratic due to tree cover i guess.

Running warm up/down (Ballyboley Forest) 13:38 [2] 2.0 km (6:49 / km) +5m 6:44 / km
shoes: Brooks Ghost 5

Saturday Feb 15, 2014 #

8 AM

MTB (Road) warm up/down (To Botanic) 12:41 [2] 4.65 km (2:44 / km) +15m 2:41 / km

9 AM

Running warm up/down (To Ormeau parkrun) 18:59 [2] 3.25 km (5:50 / km) +10m 5:45 / km
shoes: adidas Response 22

Running race (Ormeau parkrun) 18:57 [4] 5.0 km (3:47 / km) +25m 3:42 / km
shoes: adidas Response 22

longer course than a fortnight ago and official times seem to be at least 5sec out but happy enough with run

Running warm up/down (From parkrun) 16:16 [2] 2.5 km (6:30 / km) +20m 6:15 / km
shoes: adidas Response 22

6 PM

MTB (Road) (From Botanic) 14:50 [2] 4.65 km (3:11 / km) +40m 3:04 / km

Friday Feb 14, 2014 #

6 AM

Note
(rest day)

early return flight, into work no training

Thursday Feb 13, 2014 #

7 AM

Note
(rest day)

busy day, no running

Wednesday Feb 12, 2014 #

6 AM

Note

early flight to oxford

4 PM

Running (Dedding-Adderbury-Clifton) 52:23 [2] 10.35 km (5:04 / km) +80m 4:52 / km
shoes: Brooks Ghost 5

some xc over very wet fields included between adderbury and clifton

7 PM

Running warm up/down (Deddington) 43:07 [1] 6.0 km (7:11 / km) +20m 7:04 / km
shoes: Brooks Ghost 5

run with jenutt(reeve)

Tuesday Feb 11, 2014 #

6 AM

MTB (Road) (To Botanic) 13:41 [2] 4.65 km (2:57 / km) +15m 2:54 / km

3 PM

Running (Lagan Towpath) 1:40:01 [3] 21.3 km (4:42 / km) +40m 4:39 / km
shoes: adidas Response 22

5 PM

MTB (Road) warm up/down (From Botanic) 17:15 [2] 4.65 km (3:43 / km) +40m 3:33 / km

Monday Feb 10, 2014 #

9 AM

MTB (Road) (To Botanic) 13:05 [2] 4.65 km (2:49 / km) +15m 2:46 / km

12 PM

Running (Botanic Embankment) 24:09 [3] 5.5 km (4:23 / km) +15m 4:20 / km
shoes: adidas Response 22

6 PM

MTB (Road) (From Botanic) 13:46 [2] 4.65 km (2:58 / km) +40m 2:50 / km

Sunday Feb 9, 2014 #

9 AM

Running hills (Pubble Forest) 1:55:22 [3] 21.75 km (5:18 / km) +620m 4:39 / km
shoes: Brooks Adrenaline 13

long run
nine reps, fairly consistent pace.

Saturday Feb 8, 2014 #

9 AM

Note
(rest day)

travel to sligo - wedding stuff!

Friday Feb 7, 2014 #

6 AM

MTB (Road) (To Botanic) 14:45 [2] 4.65 km (3:10 / km) +15m 3:07 / km
shoes: Brooks Adrenaline 13

12 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:46 [2] 3.1 km (2:50 / km)
shoes: Brooks Adrenaline 13

Gym (Spin Class) 25:00 [3] 13.0 km (1:55 / km)
shoes: Brooks Adrenaline 13

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]

MTB (Road) warm up/down (From Gym To Adelaide Ex) 4:48 [2] 1.55 km (3:06 / km)
shoes: Brooks Adrenaline 13

2 PM

MTB (Road) (From Adelaide Exchange) 11:36 [2] 3.9 km (2:58 / km) +40m 2:50 / km
shoes: Brooks Adrenaline 13

Thursday Feb 6, 2014 #

8 AM

Running (Cavehill NEW Quarry Trail) 50:28 [3] 9.35 km (5:24 / km) +215m 4:50 / km
shoes: Brooks Ghost 5

9 AM

MTB (Road) warm up/down (To Botanic) 14:15 [2] 4.65 km (3:04 / km) +15m 3:01 / km

12 PM

Running (Botanic Embankment) 25:00 [3] 5.5 km (4:33 / km) +15m 4:29 / km
shoes: adidas Response 22

9 PM

MTB (Road) (From Botanic) 14:39 [2] 4.65 km (3:09 / km) +40m 3:01 / km

friends of Botanic meeting so didn't get to run around Stormont with a headtorch - saved a tenner i suppose

Wednesday Feb 5, 2014 #

8 AM

Running (To Ballysillan & Back) 22:29 [2] 4.3 km (5:14 / km) +50m 4:56 / km
shoes: Brooks Ghost 5

running errands

9 AM

MTB (Road) (To Botanic) 13:41 [2] 4.65 km (2:57 / km) +15m 2:54 / km
shoes: Brooks Adrenaline 13

6 PM

MTB (Road) warm up/down (From Botanic To Gym) 10:00 [2] 3.1 km (3:14 / km)
shoes: Brooks Adrenaline 13

Gym (Dreadmill) 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Adrenaline 13

Strength & Conditioning (Gym Session) 30:00 [2]

7 PM

Gym (Spin Bike) 30:00 [3] 21.25 km (1:25 / km)
shoes: Brooks Adrenaline 13

Yoga (Gym Session) 1:15:00 [1]

9 PM

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.2 km (4:33 / km) +40m 4:10 / km
shoes: Brooks Adrenaline 13

Tuesday Feb 4, 2014 #

8 AM

Running (Cavehill NEW Quarry Trail) 47:21 [3] 9.4 km (5:02 / km) +218m 4:31 / km
shoes: Brooks Ghost 5

9 AM

MTB (Road) warm up/down (To Botanic) 12:33 [2] 4.65 km (2:42 / km) +15m 2:39 / km

12 PM

Running (Botanic Embankment) 26:05 [2] 5.51 km (4:44 / km) +15m 4:40 / km
shoes: adidas Response 22

6 PM

MTB (Road) (From Botanic) 14:17 [2] 4.65 km (3:04 / km) +40m 2:57 / km

Monday Feb 3, 2014 #

12 PM

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)
shoes: Brooks Adrenaline 13

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]

4 PM

Running warm up/down (To Gym) 9:58 [2] 2.2 km (4:32 / km) +5m 4:29 / km
shoes: Brooks Ghost 5

5 PM

Gym warm up/down (Rowing Machine) 10:00 [2] 2.0 km (5:00 / km)

Strength & Conditioning (Gym Session) 45:00 [2]

6 PM

Gym (Dreadmill!) 15:00 [2] 3.0 km (5:00 / km)
shoes: Brooks Ghost 5

rolling hills

Gym (Spin Bike) 10:00 [3] 7.25 km (1:23 / km)
shoes: Brooks Ghost 5

Sunday Feb 2, 2014 #

9 AM

MTB (Road) (To Botanic) 13:16 [2] 4.65 km (2:51 / km) +15m 2:48 / km

12 PM

Running (Lagan Towpath Maysfield) 27:14 [3] 6.0 km (4:32 / km) +20m 4:28 / km
shoes: adidas Response 22

6 PM

MTB (Road) (From Botanic) 13:57 [2] 4.65 km (3:00 / km) +40m 2:53 / km

Saturday Feb 1, 2014 #

8 AM

MTB (Road) warm up/down (To Botanic) 15:00 [2] 4.65 km (3:14 / km) +15m 3:10 / km

back in the saddle - literally

9 AM

Running warm up/down (To parkrun) 8:40 [3] 2.1 km (4:08 / km) +10m 4:02 / km
shoes: adidas Response 22

lost track of the so very brief warm up

Running race (Ormeau parkrun) 19:08 [4] 5.0 km (3:50 / km) +15m 3:46 / km
shoes: adidas Response 22

had hoped to maintain a sub 6min/mile pace - wasn't too far off but glad to be back

Running warm up/down (From parkrun) 15:19 [2] 2.5 km (6:08 / km) +20m 5:53 / km
shoes: adidas Response 22

12 PM

Running (Botanic laps) 28:20 [2] 5.75 km (4:56 / km) +45m 4:45 / km
shoes: adidas Response 22

5 PM

MTB (Road) (From Botanic) 16:11 [2] 4.65 km (3:29 / km) +40m 3:20 / km

worst weather I've ever cycled in but was well waterproofed up!

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