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Training Log Archive: sjreeve

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m
Running	46	23:34:42	188.62	(7:30)	303.55	(4:40)	3235
Gym	18	12:26:55	265.42	(2:49)	427.16	(1:45)	2100
Orienteering	9	6:21:47	32.39		52.12		495	57 /	72c	79%
Strength & Conditioning	10	4:22:00
Hiking	1	3:09:28	9.61	(19:43)	15.46	(12:15)	633
MTB (Road)	6	2:14:53	26.04	(5:11)	41.91	(3:13)	185
Circuits	3	1:30:00
Core	2	40:00
Yoga	1	10:00
Total	85	54:29:45	522.08		840.2		6648	57 /	72c	79%

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Wednesday Nov 30, 2011 #

9 AM

Running (Waterworks & Surrounds) 32:02 [3] 6.86 km (4:40 / km) +45m 4:31 / km
shoes: Saucony Progrid Jazz 14

Park was closed due to strikes so ran around to get in, did a loop checking other exits, came back out and completed external loop.

1 PM

Running (Lunchtime loop & tail) 30:38 [3] 7.03 km (4:21 / km) +100m 4:04 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:46
2. 4:50
3. 4:48
4. 4:20
5. 3:52
6. 4:21
7. 3:33

5 PM

Gym warm up/down (Cross-Trainer) 10:00 [2] 1.15 km (8:42 / km)

6 PM

Gym (Rowing) 8:20 [3] 2.0 km (4:10 / km)

Circuits (Gym Session) 30:00 [3]

Gym (Spin Class) 53:00 [4] 28.0 km (1:54 / km)

Tuesday Nov 29, 2011 #

8 AM

Core 30:00 [2]

slightly random session, probably never to be repeated

Running (Lunchtime loop & steps) 17:14 [3] 4.05 km (4:15 / km) +65m 3:56 / km
shoes: Asics 2160

anticlockwise,
1. 5:13
2. 4:17
3. 3:49
4. 3:50

6 PM

Running (Cliftonville Loop) 31:09 [3] 6.55 km (4:45 / km) +50m 4:35 / km
shoes: Asics 2160

up Cliftonville, Old Park, round to Cavehill, down to Westlands & back down Cliftonville

Monday Nov 28, 2011 #

8 AM

Note

no morning activity.
flights delayed, managed to get back on 3rd plane of the evening. didn't have a suitable evenings rest.

Running (Lunchtime loop & steps) 18:21 [3] 4.0 km (4:35 / km) +65m 4:15 / km
shoes: Asics 2160

clockwise,
probably no records this week. might try a bit of fartlek with the lamp posts
1. 4:51
2. 4:53
3. 4:37
4. 3:57
cold, wet & windy - it's just good to breakout of the park at lunchtime

5 PM

Gym intervals (Spin Bike) 1:20:00 [3] 56.15 km (1:25 / km)

30mins Spin Bike before class
30mins Spin Class intervals, longer & less recovery
20mins Spin Bike warm down

Sunday Nov 27, 2011 #

7 AM

Running (Monsal Trail ) 1:01:23 [3] 12.15 km (5:03 / km) +80m 4:53 / km
shoes: Saucony Progrid Jazz 14

long slowish run eastwards, no tunnels but old railway stations along this section.

9 AM

Running (Drills) 18:29 [2] 2.1 km (8:48 / km) +10m 8:36 / km

about 5mins of running warm up then a series of running drills over two 10m lengths.

Saturday Nov 26, 2011 #

7 AM

Running (Monsal Trail ) 33:34 [3] 6.2 km (5:25 / km) +100m 5:01 / km
shoes: Saucony Progrid Jazz 14

pre breakfast run to check out scenery.
went westwards along the Monsal Trail and through Monsal Head Tunnel. A wee loop to get a view back & then return.

11 AM

Running warm up/down (To Hill Reps Session) 21:43 [2] 3.25 km (6:41 / km) +110m 5:43 / km

along trail, across fields & footpaths & a jog up and down hill for a recce.

Running hills (Hill Reps Session) 38:08 [3] 6.83 km (5:35 / km) +300m 4:35 / km

x6 3min Hill Reps.
between 450 - 500m distance, will check climb (between 40-50m)
coaching participation session, changed my own pace to run with different groups of athletes on climb and descents.
focus on form & recovery.
time includes approx 1km warm down in field at bottom of hill.

12 PM

Running warm up/down (From Hill Reps Session) 14:43 [2] 1.96 km (7:31 / km) +5m 7:25 / km

3 PM

Running (Monsal Trail ) 45:31 [3] 8.45 km (5:23 / km) +10m 5:21 / km
shoes: Saucony Progrid Jazz 14

recovery, run westards along flat trail, passed through 3, maybe 4 tunnels losing satellites but will check distance. on the garmin distance seems fine, elevation and speed are skewed by the tunnels

Friday Nov 25, 2011 #

Note
(rest day)

early shift at work to allow travel to Bakewell. left straight from work to airport. arrived thornbridge outdoors 8:30pm (ish) so no activity today.

Thursday Nov 24, 2011 #

8 AM

Strength & Conditioning (Strength training) 45:00 [2]

6 PM

Running warm up/down (To NBH Track Session) 24:38 [3] 5.17 km (4:46 / km) +75m 4:27 / km
shoes: Saucony Progrid Jazz 14

Running (NBH Track Session) 33:59 [3] 8.61 km (3:57 / km)
shoes: Saucony Progrid Jazz 14

was allocated to the 5mile tempo group.
was a very comfortable pace, sensed a couple of slow laps so picked up the pace towards the end. laps were miscounted. enjoyable but will try to join another group next time.

7 PM

Running warm up/down (From NBH Track Session) 25:21 [3] 5.2 km (4:53 / km) +15m 4:48 / km
shoes: Saucony Progrid Jazz 14

Wednesday Nov 23, 2011 #

8 AM

Running (Crumlin Ballygomartin) 20:26 [3] 4.35 km (4:42 / km) +45m 4:28 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Strength training) 15:00 [1]

1 PM

Running (Lunchtime loop & steps) 18:43 [3] 4.15 km (4:31 / km) +65m 4:11 / km
shoes: Saucony Progrid Jazz 14

clockwise, 3/4 pace
1. 4:58
2. 4:53
3. 4:49
4. 3:53

6 PM

MTB (Road) (To Malone House) 25:00 [3] 8.1 km (3:05 / km) +60m 2:59 / km

7 PM

Orienteering warm up/down (Barnetts Demense) 12:40 [2] 2.15 km (5:53 / km)

LVO Night-O WENT 3

Orienteering race (Barnetts Demense Night-O) 45:33 [4] *** 6.61 km (6:53 / km) +140m 6:14 / km
spiked:10/12c

LVO Night-O WENT 3
45 mins 15 controls
not completely error free, some navigational decisions would've been different if ran in daylight. ground was really wet with shin deep mud in places.
1 was fine. i lost a bit of time deciding route choice to 2, was happy to stay in forest but it was a mud fest. 3 i cut into the forest too soon, should've gone further around the running track, mishortkut passed me here. 4 fine, 5 was happy with the running over the long leg but wasted time before & after punching control due mix up of SI units 109 & 105. declan had caught me before i'd left. 6, 7 & 8 were fine declan punched 6 ahead of me as i'd slightly overrun but i think i ran better routes to 7 & 8 and was ahead running to 9. hesistated, checking paths to 10. wasted a bit of time in the green at 11. went for 12 but was 20-30 secs over the 45mins.
collected controls 5, 14 & 15 and in someways was glad i hadn't got as far as 14 & 15 as the ground was saturated and a complete mudfest

8 PM

Orienteering warm up/down (Barnetts Demense ) 13:51 [2] 1.01 km (13:43 / km) +15m 12:46 / km

collecting controls

MTB (Road) (From Barnetts Demesne) 28:07 [3] 8.43 km (3:20 / km) +65m 3:13 / km

hadn't realised just how much it had been raining whilst running but there was alot of surface water & my lower 1/2 was soaked through - helped to wash some of the mud off though!

Tuesday Nov 22, 2011 #

8 AM

Running (Waterworks fig8 laps) 46:33 [3] 10.2 km (4:34 / km) +70m 4:25 / km
shoes: Saucony Progrid Jazz 14

a clear fresh late autumn morning with low sunshine across the water. took maybe 3 to 4 km for the legs to get into a cruising stride & the body to warm up.

1 PM

Running (Lunchtime loop & steps) 17:26 [3] 4.0 km (4:22 / km) +60m 4:03 / km
shoes: Saucony Progrid Jazz 14

anticlockwise;
1. 5:27
2. 4:31
3. 3:50
4. 3:59

6 PM

MTB (Road) (to O-meeting) 27:36 [3] 8.6 km (3:13 / km)

including diversions

8 PM

MTB (Road) (from O-meeting) 19:23 [3] 5.88 km (3:18 / km)

without diversions

Monday Nov 21, 2011 #

8 AM

Strength & Conditioning (Bodyweight exercises) 45:00 [2]

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

1 PM

Running (Lunchtime loop & steps) 16:24 [3] 4.1 km (4:00 / km) +60m 3:44 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:09
2. 4:19
3. 4:02
4. 3:34
a good strong run, the 2nd km needs working on but got below 4:20

6 PM

Gym intervals (Spin Bike) 1:10:00 [3] 52.5 km (1:20 / km)

similar to last week, but with different instructor
30mins before class
30mins spin class (increasing sprint & resistance interval: 35, 40, 45, 50, 55, 60, 65, 70 & 75 seconds then reverse 75, 70, 65, 60, etc)
10mins after class

Sunday Nov 20, 2011 #

9 AM

Running (Waterworks laps) 42:54 [3] 9.85 km (4:21 / km) +45m 4:15 / km
shoes: Saucony Progrid Jazz 14

easy run round the park, was becoming very busy but good to get out before heading to work

6 PM

Strength & Conditioning (& Dumbbells) 20:00 [2]

Strength & Conditioning (Bodyweight exercises) 10:00 [2]

Saturday Nov 19, 2011 #

9 AM

Running warm up/down (Waterworks parkrun) 10:40 [2] 2.03 km (5:15 / km)
shoes: Saucony Progrid Jazz 14

Running race (parkrun) 18:27 [4] 5.0 km (3:41 / km) +35m 3:34 / km
shoes: Saucony Progrid Jazz 14

took it easy at the start to line up some runners to chase down with the intention of winding the pace up throughout the race. this worked to some extent but the tricky 4th km was still slower with the last bit of climb. final km was fine.
1. 3:44, 2. 3:43, 3. 3:38, 4. 3:47, 5. 3:21. last week was:
1. 3:33, 2. 3:38, 3. 3:37, 4. 3:40, 5. 3:27

Running warm up/down (waterworks parkrun) 11:51 [2] 2.35 km (5:03 / km) +20m 4:50 / km
shoes: Saucony Progrid Jazz 14

12 PM

Orienteering warm up/down (Kilbroney) 20:00 [2] **** 3.0 km (6:40 / km) +35m 6:18 / km
spiked:1/3c

LVO Autumn Trophy 2
included the Pre-O which caught me out on two controls and the other one was right but i marked the wrong box!! little did i know it was a sign of things to come. got a bit of running done waiting to start

Orienteering race (Kilbroney) 51:29 [4] ***
spiked:11/15c

LVO Autumn Trophy 2 Green 4.1km 230m 15C
i don't think i've had a race fall apart so spectacularly before. 4 big mistakes and a loss of 16 mins. i should've been round this course in 35mins easy. i'd left my garmin at home on charge which would've been interesting to put on routegadget just to show the complete fall from the top.
i don't think i was really running my own race & was distracted by other runners making bad choices that i hope i wouldn't normally make.
4. badly overrun & too high -lost 3 to 4mins
8. same again, caught by the wall but stayed too high for too long -lost 3 to 3:30mins
9. bad route choice & too slow -lost 1min
10. cut into forest too soon, then went too high for far too long -lost a ridiculous 8mins!!!
annoying thing is on the head to heads i had 56 wins, 1 draw & 3 losses but still finished way down the field in 19.

2 PM

Orienteering warm up/down (Kilbroney) 15:00 [2] 3.0 km (5:00 / km) +40m 4:41 / km

a few loops around the river and then the Pre-O debrief

4 PM

Orienteering (Donard Forest) 25:00 [1] 3.0 km (8:20 / km) +50m 7:42 / km

LVO Autumn Trophy 3 Pre-O Planning.
selecting possible sites for the next event.

Friday Nov 18, 2011 #

4 PM

Circuits (Gym Session) 30:00 [3]

5 PM

Gym (Spin Class) 40:00 [4] 20.0 km (2:00 / km)

Thursday Nov 17, 2011 #

8 AM

Running (To Gym) 9:56 [3] 2.15 km (4:37 / km) +10m 4:31 / km
shoes: Saucony Progrid Jazz 14

Gym (Spin Bike) 45:00 [3] 27.0 km (1:40 / km)

9 AM

Running (From Gym) 11:09 [3] 2.4 km (4:39 / km) +40m 4:17 / km
shoes: Saucony Progrid Jazz 14

Wednesday Nov 16, 2011 #

8 AM

Running (Crumlin Ballygomartin) 20:30 [3] 4.35 km (4:43 / km) +35m 4:32 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Circuits 3-2-1) 25:00 [3]

9 AM

Core 10:00 [1]

1 PM

Running (Lunchtime loop & steps) 17:02 [3] 4.05 km (4:12 / km) +65m 3:54 / km
shoes: Saucony Progrid Jazz 14

anticlockwise,
1. 5:09
2. 4:00
3. 3:46
4. 3:59

7 PM

Orienteering warm up/down (Hillsborough Night-O) 17:24 [3] 3.25 km (5:21 / km)

Orienteering race (Hillsborough Night-O) 48:44 [3] ** 8.2 km (5:57 / km) +15m 5:53 / km
spiked:7/8c

Wednesday Evening NIght Training. WENT
C Course - visit 15 controls in order in 45 mins
i had gone for a bit of a trail run for the warm up, was then told after i'd entered that the C course was too long to run in 45mins!! little did i know then that i wouldn't get 1/2 way round the course and still cover over 7km!
i hadn't eaten which may reflect my grumpiness but as far as training and/or racing was concenred this hadn't been thought through. this was more trail running with the occaisional control thrown in.
controls 1 to 6 were grand but i was sick of running the tracks & paths when there was plenty of runnable forest. after 6 i thought i'd see how runnable the marsh was a the southern end of the lake was as i was already soaked through but gave up & headed back to the road! i'd ran near enough 5km by control 7. not wanting to run back up the road i'd just come down i ran alongside the lake, crossed the bridge and ran up to the track junction where i thought i'd take a bearing through the forest. this wasn't wise or successful. i used up another 1km, got back on the road, went back into the forest, found McCloy, eventually left the forest (another 1km used up) & then the long dreaded road run back to car park already knowing we'd be late.

Tuesday Nov 15, 2011 #

8 AM

Running (Waterworks laps) 36:58 [3] 8.3 km (4:27 / km) +35m 4:22 / km
shoes: Saucony Progrid Jazz 14

1 PM

Running (Lunchtime loop & steps) 17:09 [3] 4.05 km (4:14 / km) +60m 3:57 / km
shoes: Saucony Progrid Jazz 14

anticlockwise,
had hoped to do the 1st uphill km sub 5 but the steps section in reverse slowed it down.
1. 5:00
2. 4:08
3. 3:54
4. 3:59

Monday Nov 14, 2011 #

8 AM

Running (Grove Playing Fields) 35:14 [3] 8.05 km (4:23 / km) +20m 4:19 / km
shoes: Saucony Progrid Jazz 14

think i've found the place for interval training as i still haven't got out to the track sessions with NBH. a flattish loop of about 800m, fairly clean, possibilities for xc training too. only downside is it's within smelling distance of the docks!!
1. 4:52 ...a few more road junctions to cross getting there; 2. 4:35 ...quiet streets, less traffic; 3. 4:10 1st lap, running unknown track; 4. 3:56 2nd lap, rolling start; 5. 3:52 3rd lap, rolling start; 6. 4:35 4th lap, easy recovery pace; 7. 4:35 ...returning home; 8. 4:25 ...can get lucky with trafic lights.

1 PM

Running (Lunchtime loop & steps) 16:31 [3] 4.05 km (4:05 / km) +60m 3:48 / km
shoes: Saucony Progrid Jazz 14

clockwise,
legs felt good & were good to go, so put a bit of pressure on to run sub 4:20 for all kms.
1. 4:17
2. 4:24
3. 4:06
4. 3:32
pleased enough with effort & results as there was plenty left in the tank

6 PM

Gym (Spin Class) 1:13:00 [3] 40.0 km (1:50 / km)

25mins before class,
30mins of spin class.
18mins after class.

Sunday Nov 13, 2011 #

10 AM

Hiking (Lough Shannagh & Muck) 3:09:28 [1] ** 15.46 km (12:15 / km) +633m 10:10 / km
(rest day)

a 4 hr 30min walk.

Saturday Nov 12, 2011 #

9 AM

Running warm up/down (parkrun) 10:44 [2] 2.3 km (4:40 / km) +10m 4:34 / km
shoes: Saucony Progrid Jazz 14

Running race (parkrun) 17:59 [4] 5.0 km (3:36 / km) +30m 3:30 / km
shoes: Saucony Progrid Jazz 14

Running warm up/down (parkrun) 6:07 [2] 1.25 km (4:54 / km) +20m 4:32 / km
shoes: Saucony Progrid Jazz 14

12 PM

Orienteering warm up/down (Learmount Forest) 10:00 [2] 1.5 km (6:40 / km)

Orienteering race (Learmount Forest) 52:28 [4] *** 7.28 km (7:12 / km) +110m 6:42 / km
spiked:16/19c

NWOC Champs M/W Open 5.3km
probably a bit slow to 1 & 2, arrived at 3 ahead of billy so the race was on with the long leg to 4. i seemed to have the edge and crossed the track, ticking off control 10 slightly ahead with my route choice but was hesistant following the earth bank and billy stole in to the control ahead of me. then followed some good running & orienteering between us both. i thought i'd got the edge running a good route from 7 to 8 and had crossed the river first south of the control then running NW into the circle but i was possibly too high or the control too low. good running into 9 i then got ahead into 10. made the wrong route choice into 11 & lost time (billy was ahead & crossing track from 13 to 14 as i ran into forest to 13). 12 was fine, as was 13 & 14, ran a good line into 15 & was heading into 16 but self doubt crept in & i lost a few mins running the wrong way along the river. legs & motivation were fading for the last few controls but coasted round the remaining controls.
should've been sub 50 mins. sub 45 won it.

1 PM

Orienteering warm up/down (Learmount Forest) 13:00 [3] 2.4 km (5:25 / km) +30m 5:06 / km

Friday Nov 11, 2011 #

9 AM

Running (Waterworks laps) 48:03 [3] 10.6 km (4:32 / km) +70m 4:23 / km
shoes: Saucony Progrid Jazz 14

legs felt heavier than tuesdays run but wasn't much slower, if anything the 1km splits were more consistent today. maybe i was running harder against the wind at times.

6 PM

Gym (Cross Trainer) 5:00 [2] 0.66 km (7:35 / km)

Gym (Spin Bike) 40:00 [3] 27.0 km (1:29 / km)

Thursday Nov 10, 2011 #

8 AM

Strength & Conditioning (Circuits (Dynamic Dozen)) 32:00 [2]

x2 circuits
1 min per exercise; 20 sec transition
upright bicycle, alternate toe touch, twists, side bends, 3/4 squats, lunges,
sumo squats, alternate leg raise crunches, scissors, push-ups, bicycle crunches, plank into side planks.

9 AM

Yoga (Dynamic Basics) 10:00 [1]

1 PM

Running (Lunchtime loop & steps) 17:35 [3] 4.15 km (4:14 / km) +60m 3:57 / km
shoes: Saucony Progrid Jazz 14

clockwise,
took it handy.
1. 4:51
2. 4:43
3. 4:19
4. 3:38

Wednesday Nov 9, 2011 #

8 AM

Running (Crumlin Ballygomartin) 18:51 [3] 4.35 km (4:20 / km) +40m 4:09 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Circuits (Trail Guide)) 20:00 [4]

4 circuits of the eight exercises

9 AM

Strength & Conditioning (& Dumbbells) 10:00 [2]

6 PM

MTB (Road) (To Ormeau Park) 16:05 [2] 5.4 km (2:59 / km) +10m 2:57 / km

7 PM

Orienteering warm up/down (Ormeau Park Night-O) 7:30 [3] 1.5 km (5:00 / km)

Orienteering race (Ormeau Park Night-O) 33:37 [3] ** 7.0 km (4:48 / km) +50m 4:38 / km
spiked:12/15c

LVO Night-O
the "pressure" of a mass start meant i overran 1 slightly & then was 1/2 way to 3 before heading back to 2. this lost some time but the park is so runnable i could step up a gear or two. had caught paul by 7 & passed him after 8.
made an error at 13 that put myself back under pressure and although 14 was ok i overran 15 by quite a bit.
sub 30 was definitely possible & maybe close to 20mins if ran in daylight.
it was good to run on a map & be a bit competitive. the other venues should be more technical.

Orienteering warm up/down (Ormeau Park Night-O) 15:31 [2] 2.22 km (6:59 / km) +10m 6:50 / km

collecting controls, stretching.
will check "moving" time and will amend - probably less than 10mins (15:31)

8 PM

MTB (Road) warm up/down (From Ormeau Park) 18:42 [2] 5.5 km (3:24 / km) +50m 3:15 / km

Tuesday Nov 8, 2011 #

8 AM

Running (Waterworks laps) 47:47 [3] 10.6 km (4:30 / km) +70m 4:22 / km
shoes: Saucony Progrid Jazz 14

5 PM

Gym (Cross Trainer) 10:00 [3] 1.2 km (8:20 / km)

Gym (Rope Climb) 15:00 [2] 1.23 km (12:15 / km) +1225m 2:02 / km

6 PM

Gym (Rowing) 8:05 [3] 2.0 km (4:03 / km)

Gym (Spin Bike) 15:00 [3] 10.5 km (1:26 / km)

Monday Nov 7, 2011 #

8 AM

Running (Cavehill) 1:03:04 [3] 12.65 km (4:59 / km) +300m 4:27 / km
shoes: Saucony Progrid Jazz 14

a great way to start a monday morning. sun shining on the hill, trails mostly dry & the running felt good. bit of caution on the descents, leaves thick in places covering rocks and roots.

1 PM

Running (Lunchtime loop & steps) 16:48 [3] 4.15 km (4:03 / km) +60m 3:47 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:29
2. 4:24
3. 4:18
4. 3:33
happy with sub 4:30min/km for 1st half. would be good to go below 4:20min/km

5 PM

Gym (Spin Class) 1:05:00 [4] 43.3 km (1:30 / km)

arrived late for circuits so more spin bike, kept intensity high, was fading in the last sprint, but an awesome session.

Sunday Nov 6, 2011 #

11 AM

Running (To Gym) 9:26 [3] 2.15 km (4:23 / km) +10m 4:17 / km
shoes: Saucony Progrid Jazz 14

12 PM

Gym (Spin Bike) 18:00 [3] 12.5 km (1:26 / km)

waiting for a circuits class that didn't happen!!

Running (Towpath & Ormeau Park) 1:01:46 [3] 13.6 km (4:32 / km) +30m 4:30 / km
shoes: Saucony Progrid Jazz 14

a few loops in & around the park

1 PM

Gym (Spin Bike) 12:00 [3] 8.5 km (1:25 / km)

Running (From Gym via City Hall) 18:41 [2] 3.35 km (5:35 / km) +45m 5:14 / km

town starting to get busy for the live show from city hall for the MTV EMAs

Saturday Nov 5, 2011 #

9 AM

Running warm up/down (parkrun) 5:44 [2] 1.36 km (4:13 / km) +10m 4:04 / km
shoes: Saucony Progrid Jazz 14

Running race (parkrun) 18:28 [4] 5.0 km (3:42 / km) +30m 3:35 / km
shoes: Saucony Progrid Jazz 14

a large number of folk out for the 1st years anniversary. surprised that i only turned up to just 20 races over the last 12 months. happy enough with an average points score of 93.8 per race. but would really like to get below 18mins for this.
not as competitive field as usual with various xc races on. it was only right that matt lead start to finish. i tried chasing too hard for 1st half & then inevitably got caught & passed by david with 1.5k to go.

Running warm up/down (parkrun) 11:08 [2] 2.25 km (4:57 / km) +20m 4:44 / km
shoes: Saucony Progrid Jazz 14

a brief chat with some NBHs about training then a jog back home.

10 AM

Running (Up Cavehill Down OldPark) 30:52 [3] 6.67 km (4:38 / km) +80m 4:22 / km
shoes: Saucony Progrid Jazz 14

a bit of time to kill before work & seemed a shame to be indoors so i took off again on this hill loop. had a bit more pace in me but coasted around.

6 PM

Gym (Spin Bike) 35:00 [3] 22.2 km (1:35 / km)

legs not too sore/heavy after work so just a quick spin to make sure they're fine for tomorrow

Friday Nov 4, 2011 #

1 PM

Running (To Gym) 8:33 [3] 2.15 km (3:59 / km) +10m 3:53 / km
shoes: Asics 2160

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

mostly high resistance seated & standing climbs. a couple of sprints to loosen the legs.

Running warm up/down (From Gym) 10:54 [2] 2.13 km (5:07 / km) +40m 4:41 / km
shoes: Asics 2160

4 PM

Circuits (Gym Session) 30:00 [4]

10 stations x 1min (x2 circuits)
10 stations x 30sec (x1 circuit)

5 PM

Gym (Spin Class) 45:00 [4] 24.0 km (1:53 / km)

2nd class of the day.
would've been a great day to be out but circumstances dictated otherwise. just booked in to todays classes to make sure i did something at a higher intensity

Thursday Nov 3, 2011 #

8 AM

Running (Crumlin Ballygomartin) 20:25 [3] 4.35 km (4:42 / km) +40m 4:29 / km
shoes: Asics 2160

something short to dodge the heavy showers

9 AM

Running (Waterworks laps clockwise) 27:52 [3] 6.0 km (4:39 / km) +35m 4:31 / km
shoes: Asics 2160

again, a gap between the heavy downpours.

Strength & Conditioning (& Dumbbells) 10:00 [1]

6 PM

Gym (Cross Trainer) 10:00 [3] 1.3 km (7:42 / km)

Gym (Rowing ) 7:30 [4] 2.0 km (3:45 / km)

Gym (Rope Climb) 10:00 [2] 0.88 km (11:26 / km) +875m 1:54 / km

Gym (Spin Bike) 10:00 [3] 6.6 km (1:31 / km)

Wednesday Nov 2, 2011 #

8 AM

Running (Waterworks laps &Cavehill) 1:24:39 [3] 17.5 km (4:50 / km) +360m 4:23 / km
shoes: Saucony Progrid Jazz 14

ran two anticlockwise laps to warm up then just ran up & back to McArts Fort to finish with another lap after the downhill.
trails were wet but grand for running, plenty of loose stuff & gullies after last weeks heavy rain.
happy enough with pace & climb.

6 PM

Gym (Spin Bike) 32:00 [4] 21.5 km (1:29 / km)

rubbish day at work & cranked up the mp3 player. was only able to squeeze in between fully booked classes but good to get the day out of my system

Tuesday Nov 1, 2011 #

9 AM

Running (Waterworks laps clockwise) 27:25 [3] 6.0 km (4:34 / km) +50m 4:23 / km
shoes: Saucony Progrid Jazz 14

great morning/day for a run. should've got out of the house earlier. no aches or pains from weekends driving and running but that just shows that i could've pushed myself alot more than i did.

1 PM

Running (Lunchtime loop & steps) 17:05 [3] 4.15 km (4:07 / km) +60m 3:50 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:28
2. 4:33
3. 4:16
4. 3:39

6 PM

Strength & Conditioning (Circuits (3-2-1)) 20:00 [3]

short warm down compared to the usual 25min session

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