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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running43 26:00:16 205.88(7:35) 331.33(4:43) 3958
  Gym 15 8:27:10 167.43 269.45
  Mountain Running3 3:27:32 18.74(11:04) 30.16(6:53) 677
  Orienteering4 2:24:02 14.03(10:16) 22.58(6:23) 32837 /38c97%
  Strength & Conditioning7 1:46:00
  Circuits3 1:30:00
  Hiking1 1:20:00 4.35(18:24) 7.0(11:26) 200
  Yoga3 40:00
  Core1 20:00
  Total69 45:55:00 410.43 660.52 516337 /38c97%

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Wednesday Feb 29, 2012 #

9 AM

Running (Waterworks laps) 40:38 [3] 8.5 km (4:47 / km) +35m 4:41 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Circuits (Trail Guide)) 15:00 [2]

7 PM

Gym (Cross-Trainer) 10:00 [2] 1.25 km (8:00 / km)

Gym (Rowing Machine) 7:40 [3] 2.0 km (3:50 / km)

Gym intervals (Spin Bike) 31:00 [3] 22.2 km (1:24 / km)

Tuesday Feb 28, 2012 #

9 AM

Running (Helens Bay - Helens Tower) 1:31:11 [3] 18.6 km (4:54 / km) +210m 4:38 / km
shoes: Saucony Progrid Jazz 14

an out&back run but i think it's a good one.
a recce of the planned route for Sunday Morning Running Session.
a woodland corridor run with most of the climb on the way out but feels undulating on the way back. plenty of options for extensions. track i used was grand but could see some of the mtb singletrack was fairly churned up

Monday Feb 27, 2012 #

1 PM

Running (Lunchtime loop & tail) 33:45 [2] 7.1 km (4:45 / km) +100m 4:26 / km
shoes: Asics 2160

a slowish recovery run

Sunday Feb 26, 2012 #

9 AM

Orienteering (Belvoir Score) 34:04 [2] 4.0 km (8:31 / km) +50m 8:01 / km

putting out controls for the NI Junior Score Fund-raiser!
1 PM

Orienteering warm up/down (Barnetts Demesne) 6:11 [2] 0.57 km (10:51 / km)

Orienteering race (Barnetts Demesne) 33:56 [4] ** 6.46 km (5:15 / km) +116m 4:49 / km
spiked:17/18c

MLNI Event
lost a stupid 4 mins at control 11 -having run straight passed it. i always seem to over estimate the climb in this section of the forest and tear away up the hill only to completly over run.
otherwise the usual straightforward course, good to get a run out.
2 PM

Orienteering warm up/down (Barnetts Demesne) 15:38 [2] 2.95 km (5:18 / km) +12m 5:12 / km

Saturday Feb 25, 2012 #

9 AM

Running (To parkrun) 14:00 [2] 2.7 km (5:11 / km) +5m 5:08 / km
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 18:26 [4] 5.0 km (3:41 / km) +30m 3:35 / km
shoes: Saucony Progrid Jazz 14

Running (From parkrun) 10:45 [2] 1.9 km (5:39 / km) +20m 5:23 / km
shoes: Saucony Progrid Jazz 14

10 AM

Yoga (Dynamic Basics) 20:00 [1]

12 PM

Running warm up/down (NICS XC Stormont) 7:00 [2] 0.75 km (9:20 / km)

some drills and strides across the rugby pitches

Running race (NICS XC Stormont) 32:00 [4] 8.25 km (3:53 / km) +50m 3:46 / km

Running warm up/down (NICS XC Stormont) 11:00 [2] 1.2 km (9:10 / km) +5m 8:59 / km

7 PM

Gym (Spin Bike) 41:00 [3] 28.0 km (1:28 / km)

Friday Feb 24, 2012 #

10 AM

Running warm up/down (Waterworks laps) 10:54 [3] 2.3 km (4:44 / km) +10m 4:38 / km
shoes: Saucony Progrid Jazz 14

Running intervals (Waterworks laps) 31:25 [4] 8.0 km (3:56 / km) +39m 3:50 / km
shoes: Saucony Progrid Jazz 14

8 x 800m with 200m recovery.
1) 3:08, 0:56; 2) 3:04, 0:55; 3) 2:56, 0:53; 4) 2:55, 0:55;
5) 2:58, 0:54; 6) 3:01, 0:53; 7) 3:02, 0:54; 8) 2:52, 0:58

think that's roughly 3:45min/km pace for the intervals. happy enough with the session as had been taking it fairly easy all week. looking forward to the XC tomorrow.

Running warm up/down (Waterworks laps) 13:32 [2] 2.75 km (4:55 / km) +20m 4:45 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Strength training) 28:00 [1]

& dumbbells
7 PM

Gym (Spin Bike) 55:00 [2] 30.0 km (1:50 / km)

Thursday Feb 23, 2012 #

9 AM

Running (Waterworks laps) 28:33 [3] 6.1 km (4:41 / km) +50m 4:30 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Circuits (Trail Guide)) 10:00 [2]

1 PM

Running (Lunchtime Loop & Tail) 31:07 [3] 7.1 km (4:23 / km) +100m 4:06 / km
shoes: Asics 2160

7 PM

Gym (Spin Bike) 52:00 [3] 33.5 km (1:33 / km)

Wednesday Feb 22, 2012 #

9 AM

Running (Waterworks laps) 39:42 [3] 8.8 km (4:31 / km) +60m 4:22 / km
shoes: Saucony Progrid Jazz 14

1 PM

Running (Lunchtime loop & tail) 32:16 [3] 7.1 km (4:33 / km) +100m 4:15 / km
shoes: Asics 2160

Tuesday Feb 21, 2012 #

9 AM

Running (Waterworks laps) 42:24 [3] 9.4 km (4:31 / km) +65m 4:22 / km
shoes: Saucony Progrid Jazz 14

10 AM

Strength & Conditioning (Circuits (Trail Guide)) 15:00 [2]

1 PM

Running (Lunchtime loop & tail) 30:58 [3] 7.1 km (4:22 / km) +100m 4:04 / km
shoes: Asics 2160

7 PM

Core (Dynamic & Static) 20:00 [2]

Monday Feb 20, 2012 #

7 PM

Running (Antrim Road) 1:04:16 [3] 13.5 km (4:46 / km) +120m 4:33 / km
shoes: Saucony Progrid Jazz 14

Cliftonville, Antrim to Bellevue, Ballysillan, Oldpark

Sunday Feb 19, 2012 #

9 AM

Mountain Running (Divis & Black Mountain) 1:55:40 [3] 17.0 km (6:48 / km) +424m 6:03 / km

11 AM

Mountain Running warm up/down (Divis & Black Mountain) 12:00 [1] 0.8 km (15:00 / km)

2 PM

Orienteering race (Delamont) 39:13 [4] ** 7.6 km (5:10 / km) +150m 4:42 / km
spiked:20/20c

MLNI

Orienteering warm up/down (Delamont) 15:00 [2] 1.0 km (15:00 / km)

Saturday Feb 18, 2012 #

9 AM

Running warm up/down (To parkrun) 16:57 [2] 3.43 km (4:57 / km) +20m 4:48 / km
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 18:44 [4] 5.1 km (3:40 / km) +30m 3:34 / km
shoes: Saucony Progrid Jazz 14

Running warm up/down (From parkrun) 29:47 [2] 6.1 km (4:53 / km) +45m 4:43 / km
shoes: Saucony Progrid Jazz 14

10 AM

Strength & Conditioning (Circuits (Trail Guide)) 5:00 [2]

Yoga (Dynamic Basics) 10:00 [1]

1 PM

Running (Lunchtime fig-8 loop) 22:27 [3] 5.2 km (4:19 / km) +115m 3:53 / km
shoes: Asics 2160

Friday Feb 17, 2012 #

1 PM

Running (To Gym) 8:15 [3] 2.2 km (3:45 / km) +5m 3:42 / km
shoes: Saucony Progrid Jazz 14

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

Gym warm up/down (Spin Bike) 5:00 [1] 2.5 km (2:00 / km)

Running (From Gym) 10:46 [2] 2.2 km (4:54 / km) +40m 4:29 / km
shoes: Saucony Progrid Jazz 14

3 PM

Running (To Gym) 9:45 [3] 2.2 km (4:26 / km) +10m 4:20 / km
shoes: Saucony Progrid Jazz 14

Gym (Spin Bike) 12:00 [2] 9.0 km (1:20 / km)

4 PM

Circuits (Gym Session) 25:00 [4]

Circuits warm up/down (Stretching) 5:00 [1]

Running (From Gym) 11:00 [3] 2.2 km (5:00 / km) +40m 4:35 / km
shoes: Saucony Progrid Jazz 14

Yoga (Dynamic Basics) 10:00 [1]

Thursday Feb 16, 2012 #

9 AM

Running (Waterworks laps) 14:45 [3] 3.1 km (4:45 / km)
shoes: Saucony Progrid Jazz 14

Running intervals (Waterworks laps) 23:23 [4] 6.0 km (3:54 / km)
shoes: Saucony Progrid Jazz 14

6x 800m, 200m recovery.
(1) 2:57, 0:46; (2) 2:48, 1:00; (3) 3:00, 1:00; (4) 3:02, 0:58; (5) 2:56, 0:56; (6) 2:56, 1:00.
felt ok, the 3mins run 1min rest could've been sustained for longer. will see if i can fit 10 reps in under 40mins.

Running warm up/down (Waterworks laps) 9:11 [2] 1.9 km (4:50 / km)
shoes: Saucony Progrid Jazz 14

1 PM

Running (Lunchtime loop & steps) 17:33 [3] 4.15 km (4:14 / km) +60m 3:57 / km
shoes: Asics 2160

felt faster than yesterday when i was low on energy & taking it easy.
4:19, 4:40, 4:29, 3:37
6 PM

Gym (Spin Bike) 12:30 [3] 7.5 km (1:40 / km)

7 PM

Circuits (Gym Session) 25:00 [4]

Circuits warm up/down (Stretching) 5:00 [1]

Gym warm up/down (Spin Bike) 10:00 [1] 5.0 km (2:00 / km)

Wednesday Feb 15, 2012 #

9 AM

Running intervals (Grove Playing Fields) 35:37 [2] 6.8 km (5:14 / km)
shoes: Saucony Progrid Jazz 14

a disaster of a session, probably a result of too much rich food last night.
only managed 3x 800m with 200m recovery between
3:13, 3:08, 3:18
will take it easy if head out for lunchtime run
1 PM

Running (Lunchtime loop & steps) 18:52 [3] 4.1 km (4:36 / km) +60m 4:17 / km
shoes: Asics 2160

4:34, 5:01, 4:47, 4:03
6 PM

Gym (Spin Class) 50:00 [3] 26.0 km (1:55 / km)

Tuesday Feb 14, 2012 #

9 AM

Mountain Running (Divis & Black Mtns) 1:19:52 [3] 12.36 km (6:28 / km) +253m 5:52 / km

around the boundary trail, very wet underfootand tough running but open terrain very runnable. took in some of the trail towards windy gap before rejoining the boundary - maybe added 1 1/4 km.
1 PM

Running (Lunchtime fig 8 loop ) 23:09 [3] 5.15 km (4:30 / km) +115m 4:03 / km
shoes: Asics 2160

Monday Feb 13, 2012 #

9 AM

Running (Waterworks laps) 38:23 [3] 8.35 km (4:36 / km) +60m 4:26 / km
shoes: Saucony Progrid Jazz 14

took ages to get organised this morning and wasted alot of time so just did a few laps of the waterworks. felt a bit sluggish but was moving ok - just annoyed that i should've been doing something more
1 PM

Running (Lunchtime new loop) 18:31 [3] 4.25 km (4:21 / km) +80m 3:59 / km
shoes: Asics 2160

this week: 4:12, 4:39, 4:09, 4:22
wasn't really into the 2nd km - was being indecisive over which route i was going to do but then picked it up for the rest of the loop
last week: 4:19, 4:29, 4:25, 4:28
happy to be under 4:30 for all km splits

Sunday Feb 12, 2012 #

Note
(rest day)

Saturday Feb 11, 2012 #

8 AM

Running warm up/down (To parkrun) 28:24 [2] 5.7 km (4:59 / km) +40m 4:49 / km
shoes: Asics 2160

to Glasgow parkrun
9 AM

Running race (Glasgow parkrun) 18:28 [4] 5.0 km (3:42 / km) +65m 3:28 / km
shoes: Asics 2160

a grand wee course with not too much flat running. really should have started faster but was happy with run.

Running warm up/down (From parkrun) 35:41 [2] 7.25 km (4:55 / km) +40m 4:47 / km
shoes: Asics 2160

1 PM

Hiking (Brig o'Turk) 1:20:00 [1] 7.0 km (11:26 / km) +200m 10:00 / km

a gentle stroll in the Trossachs a grand place for some trail running

Friday Feb 10, 2012 #

8 AM

Running (Waterworks laps) 47:36 [3] 10.75 km (4:26 / km) +50m 4:20 / km
shoes: Saucony Progrid Jazz 14

squeezed in a run before heading away for weekend

Thursday Feb 9, 2012 #

9 AM

Running (to Upper Cavehill Road) 12:51 [3] 2.8 km (4:35 / km) +35m 4:19 / km
shoes: Saucony Progrid Jazz 14

garmin was going a bit nuts so stopped & reset. had run for 12:51min but garmin was saying i'd covered 7.33km!!!

Running (Cavehill) 56:50 [3] 10.5 km (5:25 / km) +330m 4:41 / km
shoes: Saucony Progrid Jazz 14

continued on my Cavehill run, was going to do loops of the lower trails but ran the hill itself anticlockwise, missed of the trails on top . momentarily broke through the mist. legs feel strong climbing
6 PM

Gym warm up/down (Spin Bike) 12:15 [3] 7.5 km (1:38 / km)

7 PM

Circuits warm up/down (Gym Session) 25:00 [4]

Circuits warm up/down 5:00 [2]

Gym warm up/down (Spin Bike) 5:15 [2] 3.5 km (1:30 / km)

Wednesday Feb 8, 2012 #

6 PM

Gym (Spin Class) 53:00 [3] 31.3 km (1:42 / km)

Tuesday Feb 7, 2012 #

9 AM

Running (Cavehill & trails) 1:11:28 [3] 13.75 km (5:12 / km) +372m 4:35 / km
shoes: Saucony Progrid Jazz 14

trails were cold but not frozen, more thawed than sunday, it was very messy over the top. - all fairly usual for this time of year.
10 AM

Strength & Conditioning (Circuits (Trail Guide)) 10:00 [3]

squeezed in two circuits of:
high knees, press-ups, back arches, vertical jumps, sit-ups, squats, burpees.

Monday Feb 6, 2012 #

9 AM

Running (Waterworks laps) 25:11 [3] 5.5 km (4:35 / km) +30m 4:27 / km
shoes: Saucony Progrid Jazz 14

was hoping to get out for longer but by the time errands were done, just squeezed this in.
1 PM

Running (Lunchtime new loop) 18:41 [3] 4.25 km (4:24 / km) +80m 4:01 / km
shoes: Asics 2160

4:19, 4:29, 4:25, 4:28
happy to be under 4:30 for all km splits

Sunday Feb 5, 2012 #

9 AM

Running warm up/down (Cavehill trails) 5:00 [2] 1.0 km (5:00 / km) +10m 4:46 / km

Running (Cavehill trails) 54:08 [3] 8.2 km (6:36 / km) +327m 5:30 / km

Sunday Morning Trails
Declan, Paul & Susan came along to the informal gathering of orienteers who like to venture out onto the trails. ran for the best part of an hour, legs felt good, nice pace.
Then off to work, will hope to squeeze in a lunchtime loop
1 PM

Running (Lunchtime fig 8 loop ) 23:35 [3] 5.1 km (4:37 / km) +115m 4:09 / km
shoes: Asics 2160

1. 5:00, 2. 4:59, 3. 4:00, 4. 4:41, 5. 4:16
1. 5:02, 2. 4:53, 3. 4:02, 4. 4:43, 5. 4:13
just to compare to the last time i ran this
new figure 8 loop, running up steep hill twice.
1. 5:21; 2. 4:40; 3. 3:50; 4. 4:56; 5. 3:36
2 PM

Note

work & circumstances are going to influence this weeks training.
probably won't get to any NBH training or gym classes til mid-March due to late finish at work. away at the weekend - will try to fit something in. Wednesday working a split shift.
on the plus side i will have more daylight training hours!
Mon: Street Run; Tues: Trail Run; Wed: Circuits?; Thur: Intervals/Tempo; Fri: Trail Run?; Sat: ???; Sun: ???.
6 PM

Strength & Conditioning (bodyweight flexibility) 23:00 [1]

post work/run warm down routine

Saturday Feb 4, 2012 #

9 AM

Running warm up/down (To parkrun) 15:00 [2] 2.7 km (5:33 / km) +10m 5:27 / km
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 18:18 [4] 5.0 km (3:40 / km) +30m 3:33 / km
shoes: Saucony Progrid Jazz 14

Running warm up/down (From parkrun) 7:46 [2] 1.35 km (5:45 / km) +15m 5:27 / km
shoes: Saucony Progrid Jazz 14

11 AM

Note

Belvior Forest
4 hours checking control sites for Score Event
5 PM

Running (To Rugby Avenue) 25:56 [3] 5.25 km (4:56 / km) +5m 4:55 / km
shoes: Saucony Progrid Jazz 14

to collect Eimears car

Friday Feb 3, 2012 #

12 PM

Running warm up/down (To Gym) 9:52 [2] 2.2 km (4:29 / km) +15m 4:20 / km
shoes: Saucony Progrid Jazz 14

Gym (Spin Class) 55:30 [3] 32.2 km (1:43 / km)

1 PM

Running warm up/down (From Gym) 10:20 [2] 2.2 km (4:42 / km) +45m 4:16 / km
shoes: Saucony Progrid Jazz 14

Thursday Feb 2, 2012 #

8 AM

Running warm up/down (Cavehill trails) 6:30 [2] 1.1 km (5:55 / km) +50m 4:49 / km
shoes: Saucony Progrid Jazz 14

Running (Cavehill trails) 16:10 [3] 3.0 km (5:23 / km) +80m 4:45 / km
shoes: Saucony Progrid Jazz 14

Short loop for Sunday
9 AM

Running (Cavehill trails) 33:37 [3] 6.25 km (5:23 / km) +250m 4:29 / km
shoes: Saucony Progrid Jazz 14

Middle loop for Sunday

Running warm up/down (Cavehill trails) 5:50 [2] 1.15 km (5:04 / km) +20m 4:40 / km
shoes: Saucony Progrid Jazz 14

6 PM

Running warm up/down (To NBH Track Session) 17:02 [2] 2.95 km (5:46 / km) +55m 5:17 / km
shoes: Saucony Progrid Jazz 14

Running tempo (NBH Track Session) 40:00 [3] 10.2 km (3:55 / km)
shoes: Saucony Progrid Jazz 14

15 mins (av. 3:38min/km)
2 mins recovery
12 mins (av. 3:38min/km)
1 min recovery
10 mins (av. 3:39min/km)
7 PM

Running warm up/down (From NBH Track Session) 21:54 [2] 4.1 km (5:20 / km) +15m 5:15 / km
shoes: Saucony Progrid Jazz 14

Wednesday Feb 1, 2012 #

1 PM

Running (Lunchtime Loop & tail) 23:11 [3] 5.5 km (4:13 / km) +75m 3:57 / km
shoes: Asics 2160

shorter tail than usual so km splits a little out of sync but happy with pace overall
6 PM

Gym (Strength & Conditioning) 40:00 [3]

Bodyweight circuits
7 PM

Gym (Spin Class) 30:00 [4] 15.0 km (2:00 / km)

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