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Training Log Archive: sjreeve

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Running	15	12:04:14	93.33	(7:46)	150.2	(4:49)	3860
MTB (Road)	10	8:06:00	101.81	(4:46)	163.85	(2:58)	1963
Orienteering	5	4:50:23	16.53	(17:34)	26.6	(10:55)	1000	64 /	83c	77%
Strength & Conditioning	7	3:35:00
Gym	4	3:34:30	62.29		100.25
Mountain Running	2	3:05:00	12.74	(14:31)	20.5	(9:01)	1700
Core	7	2:25:00
Pilates	5	2:15:00
Yoga	4	1:20:00
Total	51	41:15:07	286.7		461.4		8523	64 /	83c	77%

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Saturday Apr 30, 2011 #

10 AM

Note

with the JK & IOC so close together & work commitments i knew that i was never going to be able to do both this year. this morning, whilst at work i do wish i was travelling down to Wicklow, although also looking forward to Mondays Challenge.

5 PM

MTB (Road) warm up/down 12:00 [2] 4.25 km (2:49 / km) +55m 2:39 / km

6 PM

MTB (Road) (Antrim O'Neil Church Rds) 25:00 [2] 10.0 km (2:30 / km) +150m 2:20 / km

MTB (Road) (Church O'Neil Antrim Rds) 27:00 [2] 10.0 km (2:42 / km) +175m 2:29 / km

7 PM

Running (Cavehill Rd OldPark Loop) 29:00 [3] 7.0 km (4:09 / km) +130m 3:47 / km
shoes: Asics 2160

Friday Apr 29, 2011 #

8 AM

Note
(rest day)

a 12 hour work shift "rest" day

Thursday Apr 28, 2011 #

8 AM

Note
(rest day)

called into work early, BBQ this evening. looks like a rest day

Wednesday Apr 27, 2011 #

6 PM

Running (Cavehill terrain & mast) 1:20:00 [3] 15.5 km (5:10 / km) +510m 4:26 / km

Tuesday Apr 26, 2011 #

6 PM

Running (Antrim Road OldPark Loop) 32:30 [3] 7.75 km (4:12 / km) +135m 3:51 / km

7 PM

Pilates (& Weights) 20:00 [2]

Monday Apr 25, 2011 #

2 PM

Gym warm up/down (Cross Trainer (Hills)) 10:00 [2] 1.25 km (8:00 / km)

Gym (Spin) 25:00 [3] 11.0 mi (2:16 / mi)

Gym (Cross Trainer) 15:00 [3] 1.75 km (8:34 / km)

Sunday Apr 24, 2011 #

9 AM

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km) +50m 8:34 / km

10 AM

Orienteering race (JK Day 3) 2:27:49 [4] **** 13.0 km (11:22 / km) +700m 8:58 / km
spiked:20/29c

ran some good legs and could've had a better time if it wasn't for 9 big mistakes totalling a ridiculous 45mins!!
controls 2 & 5 really had me running around like a headless chicken &morale was v.low so early into the run. even returning to 5/9 on my butterfly i massively overran it!
my running to 11 & 13 wasn't great at all, i was feeling drained but the idea of leaving this part of the course behind me helped and i had a good run through most of the next controls apart from 18 where i misread the contours crossing the road up to the masts & stayed too high (was almost on 19 before realising i had to drop down!)
i attacked the rest of the course & may have done enough to pick up a few lost minutes. however coming into the last three cps i really messed up 27, 28 & 29 undoing alot of the work i'd put in.
for the most part i enjoyed the course & the challenge but very annoyed at the errors in the 2nd half.

1 PM

Orienteering warm up/down 20:00 [1] 1.5 km (13:20 / km) +50m 11:26 / km

Saturday Apr 23, 2011 #

9 AM

Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km)

Orienteering race (JK Day 2) 1:12:40 [4] **** 5.7 km (12:45 / km) +140m 11:21 / km
spiked:22/26c

really bad start, got close to circle but moved too far right & spent a ridiculous time running about instead of relocating, maybe losing as much as 8mins!?!
also lost a good few mins at 9, confused at where i was coming out of the heather.
lost time on a few bad route choices to 6, 7, 11 but felt i ran well for the remainder of the course

Friday Apr 22, 2011 #

Event: JK 2011

9 AM

Running (Waterworks laps) 29:00 [2] 6.25 km (4:38 / km) +65m 4:25 / km

11 AM

MTB (Road) (Bike to Sprint) 17:00 [2] 6.5 km (2:37 / km) +30m 2:33 / km

2 PM

Orienteering race (JK Sprint) 19:54 [4] ***** 2.4 km (8:17 / km) +60m 7:22 / km
spiked:22/28c

probably made about 2min of errors which i could've had more control over.
cautious start for the first two controls.
completely overran 6, was halfway to 7 &wrong side of hedge!
lost several 10s of seconds into 9 and 11
good running for rest of the course but lost concentration into 27 & lost a good 40secs

6 PM

MTB (Road) (Bike from Sprint) 20:00 [2] 6.5 km (3:05 / km) +50m 2:58 / km

Wednesday Apr 20, 2011 #

7 PM

Core 20:00 [2]

Pilates 20:00 [1]

Tuesday Apr 19, 2011 #

8 AM

Strength & Conditioning (Dumbbells) 40:00 [2]

Monday Apr 18, 2011 #

1 PM

Note

no lunchtime run today (or last week) but plan to get at least two done before friday just to try to get legs moving fast. looking forward to my early starts all weekend! think i run/navigate faster/better with fear of being caught!! will just try to avoid errors/injury at Fridays Sprint. will try to amend for my ridiculous &terrible run at Ballykinlar in 2008. & hope to enjoy the run over Slieve Croob as much as i did later on that same year.

6 PM

Running (Cavehill&Mast trail&hill) 1:25:00 [3] 16.5 km (5:09 / km) +575m 4:23 / km

great evening to be out running, could've stayed out longer but it was my turn to make dinner! ran&climbed fast in the reverse of yesterday route including the mast & ran a bit more of the terrain & vegetation (heather/woodrush/gorse!!) fair number of mtbikers out downhilling enjoying the dry trails

Sunday Apr 17, 2011 #

12 PM

Running (Cavehill, terrain &trails) 1:12:00 [3] 13.5 km (5:20 / km) +500m 4:30 / km

grand run, trails were dry & fast. terrain still wet & slippery in places. plenty of other folk out

2 PM

Pilates 30:00 [1]

Saturday Apr 16, 2011 #

7 PM

Note
(rest day)

lack of quality sleep, another active day at work cutting back the wildmeadow, thought it best to rest.

bit of O-planning on the new Oakfield Glen map, two possible LVO WEE courses.

Friday Apr 15, 2011 #

10 AM

Running (Waterworks laps &hills) 40:00 [3] 8.5 km (4:42 / km) +170m 4:17 / km

11 AM

MTB (Road) (Belfast) 40:00 [1] 11.5 km (3:29 / km) +110m 3:19 / km

2 PM

MTB (Road) (Carrickfergus) 55:00 [2] 20.0 km (2:45 / km) +130m 2:40 / km

3 PM

MTB (Road) (from Carrickfergus) 1:00:00 [2] 20.0 km (3:00 / km) +150m 2:53 / km

Thursday Apr 14, 2011 #

8 AM

Pilates 25:00 [2]

Core 30:00 [2]

Strength & Conditioning (& Dumbbells) 10:00 [3]

7 PM

Note

annoyed that i won't be running the 1st Hill & Dale tonight at Castlewellan due to non-flexibility of work shifts! not only a great run but a great event/series - especially the longer courses.

Wednesday Apr 13, 2011 #

6 PM

Gym warm up/down (Cross Trainer (Intervals)) 17:30 [3] 2.25 km (7:47 / km)

Gym (Spin & Spin Class) 1:22:00 [4] 45.5 km (1:48 / km)

Tuesday Apr 12, 2011 #

8 AM

Pilates 40:00 [2]

9 AM

Strength & Conditioning (Bodyweight exercises) 35:00 [1]

& Dumbbells

Monday Apr 11, 2011 #

6 PM

Strength & Conditioning (Bodyweight excercises) 30:00 [1]

& Dumbbells

Core 25:00 [1]

Yoga 10:00 [1]

Sunday Apr 10, 2011 #

6 PM

Core 20:00 [1]

7 PM

Yoga 30:00 [1]

Saturday Apr 9, 2011 #

11 AM

Mountain Running race (Mourne Peaks) 2:50:00 [4] 18.5 km (9:11 / km) +1650m 6:21 / km

COURSE DETAILS

Start : Gate south of Meelmore Lodge GR 308 301

1. Meelmore (tower) GR 306287 lost a bit of time zig-zagging the climb to warn up
2. Meelbeg GR 301279 usual route off meelmore but kept on the outside (N-side) of the wall up the hill
3. Slieve Loughshannagh GR 294272 descending slower than would've liked but climbed well staying out of the eroded well-beaten trail. McCloy marshalling the peak
4. Carn Mountain GR 288260 good running here
5. Doan GR 302262 ...and here! took some water &a gel on the climb
6. Ben Crom Dam (top) GR 314256 slowish getting off Doan but ran the wet slopes well and spiked the trail down to the dam
7. Lamagan GR 329260 trail out of dam was fairly dry &v.climbable, usual slog up Lamagan, took a couple of bites of the emergency mars bar
8. Cove GR 336270 fairly well ran, could've pushed on more but wanted to something left for descent off Cove
9. Commedagh (tower) GR 344284 took the climb well, really enjoyed this knowing the rest was mostly downhill
10. Slievenaglogh GR 327291 a bit slow off Commedagh but good running through Corragh
11. Stile on Mourne wall GR 324290 negoiated the rocks &slabs well
12. Ford below Spellack GR 314296 really enjoyed this descent, some hairy moments but was running strong
13. Gate GR 308301 had a much better run over this terrain than when last here with the Long-O!!
14. Follow tapes to finish GR 306306 finished strong, caught &passed another on the run-in

2 PM

Mountain Running warm up/down (Mourne Peaks) 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km

Friday Apr 8, 2011 #

9 AM

Yoga 30:00 [1]

Core 30:00 [2]

10 AM

Strength & Conditioning (Bodyweight Exercises) 30:00 [2]

& Dumbbells

3 PM

MTB (Road) 30:00 [1] 8.5 km (3:32 / km) +75m 3:23 / km

Thursday Apr 7, 2011 #

8 AM

Running (Cavehill incl mast&trails) 1:25:00 [3] 15.0 km (5:40 / km) +550m 4:47 / km

trails weren't too wet but the terrain still held alot of water, found a couple of new routes though. took a while for the legs to warm up but was comfortable running.

9 AM

Yoga 10:00 [1]

only had time for a short session, will try to fit more in tomorrow.

1 PM

Running (Lunchtime loop) 17:02 [3] 4.0 km (4:16 / km) +100m 3:47 / km

clockwise

Wednesday Apr 6, 2011 #

6 AM

MTB (Road) (Bike to Work) 1:35:00 [3] 33.3 km (2:51 / km) +524m 2:39 / km

damp but mild, really pushed the last 10k with the help of a bit of tailwind.

5 PM

MTB (Road) (Bike from Work) 1:45:00 [2] 33.3 km (3:09 / km) +514m 2:56 / km

the initial climb on the return route felt tough especially with the headwind, lights & traffic coming back into belfast disrupt the rhythm although i did leave a pack of roadie commuters trailing after the north circular lights

Tuesday Apr 5, 2011 #

8 AM

Strength & Conditioning (Bodyweight exercises) 40:00 [2]

& Dumbbells

Core 10:00 [1]

9 AM

Running (Waterworks laps clockwise) 49:00 [3] 11.0 km (4:27 / km) +150m 4:10 / km

Monday Apr 4, 2011 #

1 PM

Running (Lunchtime loop) 17:37 [3] 4.0 km (4:24 / km) +100m 3:55 / km

anticlockwise, windiest day yet although glad the mornings rain had blown over. legs felt good after sundays long run.
the LOC course looks "interesting" spiraling back up the hill.

6 PM

Gym warm up/down (Cross Trainer) 5:00 [1]

Gym (Spin Class) 40:00 [4] 27.5 km (1:27 / km)

7 PM

Gym (Rowing (Intervals)) 20:00 [3] 4.3 km (4:39 / km)

Sunday Apr 3, 2011 #

11 AM

Running (Topped Mountain Loop) 1:46:00 [3] 22.2 km (4:46 / km) +550m 4:15 / km

country road run round to topped & on to cavanacross, left at largy and back to tempo. running was at a grand pace with good form, no real aches. grand day for running, great views, was clear over cuilcagh.

Saturday Apr 2, 2011 #

10 AM

Note

a really big pity that not enough folk registered their interest in running the Slieve Foye Mountain Trial so it was cancelled!! i guess the change in date might not have suited. this meant i was able to attend the FERMO meeting instead without feeling like i should be out running the slopes above carlingford.

2 PM

Running (Castle Archdale) 55:00 [3] 13.5 km (4:04 / km) +200m 3:48 / km

grand trail run around castle archdale, maintained a just below race pace throughout, found some good climb towards the end to push myself. ran with no real planned route, will need to check orienteering maps to see exactly where i did run. typical april showers & sunshine.

3 PM

Running warm up/down (Castle Archdale) 10:00 [1] 1.5 km (6:40 / km) +25m 6:09 / km

Friday Apr 1, 2011 #

8 AM

Strength & Conditioning (Bodyweight exercises) 30:00 [2]

& Dumbbells

Core 10:00 [1]

1 PM

Running (Lunchtime loop ) 17:05 [3] 4.0 km (4:16 / km) +100m 3:48 / km

ran clockwise, very windy. strong headwind for 1st 1/2 of climb but became a good tailwind to bring me home in same time as mondays run!

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