Training Log Archive: sjreeveIn the 30 days ending Nov 30, 2012:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
Running warm up/down (To Gym) 9:44 [2] 2.2 km (4:25 / km) +10m 4:20 / km
shoes: Asics 2160 A/W11
Circuits (Gym Session) 30:00 [2]
Core (Gym Session) 15:00 [2]
Running warm up/down (From Gym) 11:37 [2] 2.2 km (5:17 / km) +45m 4:47 / km
Running warm up/down (To Gym) 11:30 [2] 2.2 km (5:14 / km) +10m 5:07 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 8:00 [2] 4.5 km (1:47 / km)
Strength & Conditioning (Gym Session) 45:00 [2]
Thursday Nov 29, 2012 #
Running warm up/down (To Gym) 11:37 [2] 2.2 km (5:17 / km) +10m 5:10 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 41:00 [3] 27.0 km (1:31 / km)
Running warm up/down (From Gym) 11:46 [2] 2.2 km (5:21 / km) +45m 4:51 / km
shoes: Asics 2160 A/W11
Running warm up/down (To NBH Track & Drills) 40:35 [2] 6.15 km (6:36 / km) +90m 6:09 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 4.0 km (3:45 / km)
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 9:00 [3] 2.4 km (3:45 / km)
shoes: Saucony Progrid Omni 10
2 laps strides
Running warm up/down (From NBH Track Session) 19:12 [2] 3.85 km (4:59 / km) +15m 4:54 / km
shoes: Saucony Progrid Omni 10
Wednesday Nov 28, 2012 #
Running (Town & Waterworks) 35:35 [2] 7.25 km (4:54 / km) +50m 4:45 / km
shoes: Saucony Progrid Omni 10
Note
(rest day)
http://www.bbc.co.uk/news/uk-northern-ireland-2053...
Tuesday Nov 27, 2012 #
Core (New Session) 15:00 [1]
Running warm up/down (To NBH Track & Drills) 38:00 [2] 6.1 km (6:14 / km) +90m 5:48 / km
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session) 19:10 [3] 5.6 km (3:25 / km)
shoes: Saucony Progrid Omni 10
running two laps at around 82sec per lap
about 90sec recovery between each
ran an extra 400m + 400m recovery to finish
Running warm up/down (From NBH Track Session) 28:18 [2] 5.1 km (5:33 / km) +15m 5:28 / km
shoes: Saucony Progrid Omni 10
Monday Nov 26, 2012 #
Running (In & Around Town) 35:37 [2] 6.7 km (5:19 / km) +40m 5:10 / km
shoes: Saucony Progrid Omni 10
Gym (Spin Bike) 30:00 [3] 20.0 km (1:30 / km)
Strength & Conditioning (Gym Session) 45:00 [2]
Sunday Nov 25, 2012 #
MTB (Road) race (TrailQuest - Aghalee) 3:28:00 [3] *** 53.68 km (3:52 / km) +235m 3:48 / km
spiked:16/17c
today was 90% Mud, 8% Sweat & 2% Gears!
Dromara CC TrailQuests have long been something I've wanted to participate in. A great Score series that also raises money for charity. It's not pure MTB-O but it also doesn't pretend to be.
Round 1 - Aghalee was always going to be fairly flat & muddy but it was dry, calm & a cool morning - as good biking conditions as you're going to get.
I headed for the 7 control sites to the north of the map, spiked the first 4 (W, G, Q &M) but then wasted time on H going through a muddy yard to look for a concrete bridge that just wasn't there - missed 10points. Got O & K fine and despite some wasted time had picked up some high value controls.
Then headed south to Aghalee, to collect A, N, S &J. Some time was wasted again for N as the wrong lane was marked on the map, this lead to an angry land/homeowner so I tried the next lane out of hope and picked up some extra bonus points!!
At J there was a route choice decision to be made, unfortunately of the three options (in hindsight) i played too safe. from J i should've gone for the 3 10pointers; I, ZA, R then Z. instead i was distracted by D (30) but realised it was going to cost too much time/effort and made the right choice to leave it & head to Z (30). On my way to ZB i noticed that two bonus control were available using grid refs but the map missed off the longs & just had the lats! - just an error i thought.
Again retrospectively if i had paid that little bit more attention to the clues I would've realised that en route to C &V i would've passed the clue to bonus *B* - obvious turrets on the ornamental pond - that was 40points i missed. From this it could've then been worked out that the other bonus was next to the gate at the start!! bonus *A*
Anyway, time was now v.precious and i didn't get to V but neatly collected some high value controls Y, E &F before getting home with 1min to spare.
A great morning out and 1st experience of the TrailQuest Series. In future I'll pay more attention to the bonus controls (a possible extra 80points today!) and avoid the obvious distraction of trying to get all of the 30pointers (4 out of 5 was plenty today & going for the 5 possibly cost 30points!)
I scored 340 points, hindsight scored at least an extra 120! - which when combined would've won today!!!
Mud,Sweat&Gears: W G Q M (H) O K A N S J Z ZB C (V) Y E F
MS&G +hindsight: W G Q M (H) O K A N S J I ZA R Z ZB *B* C (V) Y E F *A* (hindsight would've only had to have been slightly quicker as distance travelled isn't too much greater!)
Paul McArthur had a great result today & goes to show that training out on the roads with a club beats gym spin classes
Saturday Nov 24, 2012 #
Running warm up/down (To/Fro Waterworks parkrun) 30:24 [2] 5.5 km (5:32 / km) +25m 5:24 / km
shoes: Saucony Progrid Omni 10
So i took a run over to the Waterworks but going through the park it was a little too icy to be racing it today so headed home in order to get to work in time to have a longer lunchtime run instead.
Running (Lunchtime - Carnfunnock) 1:00:21 [3] 12.75 km (4:44 / km) +1470m 3:00 / km
shoes: Asics 2160 A/W11
had a look last night at the wmra long distance champs course for 2013 last night. if nimra enter a team it would be good to move up from this years reserve place
Friday Nov 23, 2012 #
Strength & Conditioning (Gym Session) 45:00 [2]
Gym (Spin Bike) 40:00 [2] 25.0 km (1:36 / km)
Circuits (Gym Session) 30:00 [2]
Thursday Nov 22, 2012 #
Note
Running warm up/down (To NBH Track & Drills) 38:13 [2] 6.05 km (6:19 / km) +90m 5:53 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 10:02 [3] 2.75 km (3:39 / km)
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 10:06 [3] 2.7 km (3:44 / km)
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 10:16 [3] 2.8 km (3:40 / km)
shoes: Saucony Progrid Omni 10
Running warm up/down (From NBH Track Session) 24:31 [2] 4.85 km (5:03 / km) +15m 4:59 / km
shoes: Saucony Progrid Omni 10
Wednesday Nov 21, 2012 #
Yoga (Dynamic & Static) 30:00 [1] ***
Gym (Spin Class) 40:00 [3] 25.0 km (1:36 / km)
Orienteering warm up/down (Musgrave Park) 10:56 [2] 1.7 km (6:26 / km)
shoes: Mudclaw 272
Orienteering race (Musgrave Park) 27:30 [3] *** 5.1 km (5:24 / km) +15m 5:19 / km
spiked:13/15c shoes: Mudclaw 272
note to self: if it's not raining hard - take the feckin map OUT OF THE PLASTIC BAG!!! ...and responsibly give the bag back to whoever donated it.
set off as one of the first runners, failed to double check control descriptions, not reading the map accurately enough (plastic bag issue) - missed that the control was on the inside - not the outside corner of fence = race/competition over.
a well planned course, but with the procession of lights i didn't ever feel i was running my own race.
the two big errors were the 141 & 146 controls - messing up the 1st control and then not hitting the gap in the fence on the return.
'reset' the wobbly bridge at the final control before putting in a sprint to the finish. still carrying my map in it's bag.
Tuesday Nov 20, 2012 #
Gym (Spin Class) 30:00 [3] 16.0 km (1:53 / km)
Running warm up/down (To NBH Track & Drills) 39:29 [2] 6.2 km (6:22 / km) +85m 5:58 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:17 [3] 4.3 km (3:33 / km)
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session Strides) 7:46 [3] 1.8 km (4:19 / km)
shoes: Saucony Progrid Omni 10
Running warm up/down (From NBH Track Session) 25:34 [2] 5.1 km (5:01 / km) +12m 4:57 / km
shoes: Saucony Progrid Omni 10
Monday Nov 19, 2012 #
Running (Waterworks laps) 30:35 [3] 6.35 km (4:49 / km) +25m 4:43 / km
shoes: Saucony Progrid Omni 10
Gym (Spin Class) 25:00 [3] 15.5 km (1:37 / km)
Strength & Conditioning (Gym Session) 45:00 [3]
Sunday Nov 18, 2012 #
Running (Waterworks laps) 30:23 [3] 6.35 km (4:47 / km) +25m 4:42 / km
shoes: Saucony Progrid Omni 10
probably will get a gentle spin of the legs after work.
Gym (Spin Bike) 40:00 [2] 24.5 km (1:38 / km)
Saturday Nov 17, 2012 #
Running warm up/down (Seeley 10k) 27:33 [2] 4.2 km (6:34 / km) +15m 6:27 / km
shoes: Saucony Progrid Omni 10
Running race (Seeley 10k) 36:57 [4] 10.0 km (3:42 / km) +45m 3:37 / km
shoes: Saucony Progrid Omni 10
taking the times off garmin, 5km official time was 18min but can see that momentum was going by then.
very disappointed with the second half of this race although only dropped 6 places!! 93rd overall. just didn't kick on until the 9km. lost concentration on my pace on the second lap - just drifted along for 4k, whether this coincided with the deteriorating weather but i should've kept pace with dale mathers to maintain a competitive pace.
kind of wonder why i held back on wednesday.
Running warm up/down (Seeley 10k) 10:38 [1] 0.85 km (12:31 / km) +5m 12:09 / km
shoes: Saucony Progrid Omni 10
Friday Nov 16, 2012 #
MTB (Road) (To Mary Peters Track) 1:47:00 [2] 33.44 km (3:12 / km) +200m 3:06 / km
great morning to be out
Thursday Nov 15, 2012 #
Gym (Spin Class) 25:00 [3] 12.0 km (2:05 / km)
Gym (Rowing) 18:00 [2] 4.0 km (4:30 / km)
Running warm up/down (To NBH Session & Drills) 37:22 [2] 6.25 km (5:59 / km) +90m 5:35 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 4.0 km (3:45 / km)
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session) 7:30 [3] 2.0 km (3:45 / km)
shoes: Saucony Progrid Omni 10
Running warm up/down (From NBH Track Session) 21:24 [2] 4.0 km (5:21 / km) +10m 5:17 / km
shoes: Saucony Progrid Omni 10
Wednesday Nov 14, 2012 #
Yoga (Dynamic) 20:00 [1]
Gym intervals (Spin Class) 40:00 [3] 24.0 km (1:40 / km)
Running warm up/down (RunInTheDark Mark Pollock) 15:17 [1] 2.0 km (7:39 / km)
shoes: Asics 2160 A/W11
Running race (RunInTheDark Mark Pollock) 39:06 [3] 10.0 km (3:55 / km) +110m 3:42 / km
shoes: Asics 2160 A/W11
with the uphill at the start it saved the legs from setting off too fast.
4:34, 3:23, 3:43, 3:56, 3:55
4:43, 3:21, 3:47, 3:54, 3:37
all felt comfortable - finished 3rd. was great to see a good number of club runners out both marshalling & running ahead of Saturday.
a great charity event with all in their hi-viz gear, arm bands flashing.
last year 45 runners were under 35min for the Seeley - i don't think i've ever run under 35.
Running warm up/down (RunInTheDark Mark Pollock) 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160 A/W11
Tuesday Nov 13, 2012 #
Gym intervals (Spin Class) 30:00 [3] 12.0 km (2:30 / km)
Gym intervals (Rowing) 18:00 [2] 3.8 km (4:44 / km)
Running (To NBH Session & Drills) 39:50 [2] 6.25 km (6:22 / km) +100m 5:54 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 4.3 km (3:29 / km)
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session) 18:18 [3] 4.0 km (4:35 / km)
shoes: Saucony Progrid Omni 10
keeping it under 80sec/lap
77, 78, 78, 78. 76, 77
roughly 85sec recovery between each
Running warm up/down (From NBH Track Session) 18:30 [2] 3.7 km (5:00 / km) +15m 4:54 / km
shoes: Saucony Progrid Omni 10
Monday Nov 12, 2012 #
Gym (Spin Bike) 30:00 [3] 16.0 km (1:53 / km)
Strength & Conditioning (Gym Session) 45:00 [3]
Sunday Nov 11, 2012 #
Note
(rest day)
plan for the week:
mon: am rest; eve strength
tue: am spin/circuits; eve NBH
wed: am yoga; eve Mark Pollock Run in the Dark
thu: am circuit/spin; eve NBH
fri: am bike; eve rest
sat: am parkrun; pm Seeley 10k
sun: am run?; pm work; eve run?
Saturday Nov 10, 2012 #
Running warm up/down (To parkrun) 16:36 [2] 2.3 km (7:13 / km) +10m 7:04 / km
shoes: Saucony Progrid Omni 10
Running race (Waterworks parkrun) 19:21 [4] 5.0 km (3:52 / km) +30m 3:45 / km
shoes: Saucony Progrid Omni 10
Running (From parkrun) 7:35 [2] 1.25 km (6:04 / km) +30m 5:25 / km
shoes: Saucony Progrid Omni 10
Orienteering warm up/down (Learmount) 4:38 [2] 0.65 km (7:08 / km) +5m 6:52 / km
shoes: Mudclaw 272
Orienteering race (Learmount) 1:16:58 [4] *** 9.23 km (8:20 / km) +136m 7:46 / km
spiked:23/29c shoes: Mudclaw 272
it's always worth travelling to Learmount as it gives a good orienteering workout. a well planned course with the butterfly loops early on, returning to the same control for 2, 5, 8 & 12 made sense. barring any mistakes it's also very much about how & where you cross the river, in the past the courses have been kind and usually lead through and across at the handy spots - today, notsomuch.
lost 1min on 1st control when i should've stuck to the paths and maybe could've shaved 10sec off 2 by being more direct with the route choice.
was running easy & could've forced the pace a bit more as i was losing seconds here and there by not being determined enough. this culminated in a big 30sec loss at 13 where i slowed up & tried to go in to the control circle too soon - i'd tried to be too careful.
i made up for it a little with a good run to 14 but then dropped nearly 1min on 15 losing directional purpose through the undergrowth, then the river crossing to 16 was a farce, losing 2mins on bad crossing point choice.
17 & 18 could've been run faster but again i was taking care to compound the last two errors.
19 was then a big problem losing between 2 &3min. the river crossing was fine but i climbed too early on the other bank, was distracted by another runner coming back towards me. i stupidly followed for too long before catching myself on & getting back on my original route.
this had annoyed me but i was reading the map well and didn't lose too much time on 20, 21, 22, 23 & 24. however, my biggest mistake was 25 where at least 4 if not 5mins were lost as i ran through the control circle too far south of the control on three occaisions before actually finding the control. if i'd have used the contours on the map sooner i could've hit it quicker, instead i had used the vegetation and dry ditches.
the last 4 controls were fine with straightforward enough navigation into them.
after a tough weeks training i was happy enough with the pace of the running, the navigation & execution mistakes at 25, 19, 16 & 15 cost too big a chunk of time in the end.
Orienteering warm up/down (Learmount) 5:30 [1] 0.25 km (22:00 / km)
shoes: Mudclaw 272
next years provisional calendar looks interesting enough but will need to be on an O-map more in March ahead of the JK
Friday Nov 9, 2012 #
Yoga (basics) 20:00 [1]
Core (Static & Dynamic) 20:00 [2]
Strength & Conditioning (Dumbbell exercises) 10:00 [2]
Gym warm up/down (Spin bike) 12:00 [3] 6.0 km (2:00 / km)
Circuits (Gym session) 30:00 [3]
Thursday Nov 8, 2012 #
Circuits (Gym Session) 45:00 [3]
Gym (Spin Class) 30:00 [3] 15.0 km (2:00 / km)
Running warm up/down (To NBH Track Session) 36:40 [2] 5.45 km (6:44 / km) +60m 6:23 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 10:26 [3] 3.0 km (3:29 / km)
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 10:41 [3] 3.0 km (3:34 / km)
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 10:28 [3] 3.0 km (3:29 / km)
shoes: Saucony Progrid Omni 10
ran until garmin beeped at 3km, although was finishing closer to but over the 2800m (7laps) than the 7laps + 200m line!
not surprised middle set was a little slower as was mostly on my own for this. x3 10mins felt more comfortable than last weeks x2 15mins. imagine tack training intensity will be less next week with the Seeley Cup.
Running warm up/down (From NBH Track Session) 19:42 [2] 3.8 km (5:11 / km) +20m 5:03 / km
shoes: Saucony Progrid Omni 10
Wednesday Nov 7, 2012 #
Running (Waterworks laps) 40:42 [3] 8.3 km (4:54 / km) +50m 4:46 / km
shoes: Saucony Progrid Omni 10
legs felt ok after last night, should get to spin them out this evening then a bit of night-o around ormeau park.
should have time for some yoga on friday
Gym intervals (Spin Class) 40:00 [3] 28.0 km (1:26 / km)
Orienteering warm up/down (Ormeau Park Night-O) 13:17 [1] 1.1 km (12:05 / km)
shoes: Mudclaw 272
Orienteering race (Ormeau Park) 29:52 [3] *** 6.15 km (4:51 / km) +32m 4:44 / km
spiked:16/17c shoes: Mudclaw 272
was good to be out, ran at about 80% pace, navigation in Ormeau is mostly easy - even in the dark. ran the "course" which actually gave more opportunity to plan ahead whilst running.
made three errors but nothing too bad - just two overrunning & a odd route choice on the final control.
possibly not too much O-ing left for me this year. have booked JK with intention of being a reasonable M35 instead of a rubbish M21E. will also get to spent time with folks.
Orienteering (Ormeau Park Night-O) 14:55 [2] *** 1.5 km (9:57 / km) +10m 9:37 / km
spiked:5/5c shoes: Mudclaw 272
Tuesday Nov 6, 2012 #
Circuits (Gym Session) 30:00 [3]
Gym (Spin Bike) 40:00 [3] 25.0 km (1:36 / km)
Running warm up/down (To NBH Track Session) 20:02 [3] 3.75 km (5:21 / km) +65m 4:55 / km
shoes: Saucony Progrid Omni 10
Running warm up/down (Warm Up Drills) 10:00 [1]
shoes: Saucony Progrid Omni 10
Running intervals (NBH Track Session) 30:12 [3] 8.2 km (3:41 / km)
shoes: Saucony Progrid Omni 10
Run 400m, Recovery 200m x14
roughly kept to 70sec laps with 60sec recovery.
Running warm up/down (From NBH Track Session) 24:17 [2] 4.1 km (5:55 / km) +30m 5:43 / km
shoes: Saucony Progrid Omni 10
Monday Nov 5, 2012 #
Gym (Spin bike) 24:00 [3] 13.0 km (1:51 / km)
Strength & Conditioning (Gym session) 45:00 [2]
Sunday Nov 4, 2012 #
Note
(rest day)
plan for the week:
Mon: am rest, eve strength
Tue: am circuits/spin, eve NBH
Wed: am run, eve spin/yoga?
Thu: am spin, eve NBH
Fri: am run/bike/strength? eve circuits/rest?
Sat: am parkrun, orienteering
Sun: long run?
Saturday Nov 3, 2012 #
Note
03hrs:48min:15sec total distance 59.8km climb 1255m 37th place
the run out to TA1 was ok, could've pushed a bit harder on the downhill parts of the path. didn't get too boxed in as kept out of the crowds.
transition was good, bike out to TA2 was fine for the MTB but did get passed by a whole load of road bikes, dropping nearly 30 places.
run to summit of Croagh Patrick was poor. legs took a while to get used to the climb. hail lashed down on us - didn't really get into the running until the platform, climbed the last slope fine considering the underfoot conditions.
descent back to TA2 was bad and too slow on the scree, by the platform it was really crowded with folk and the rest of the descent was runnable but with no clear line of sight it was diificult enough avoiding other runners.
bike out to Maum was ok, was only passed by a handful of road bikes. felt i climbed well and took a roadie just before the summit.
first half of the return to TA2 was fine but was dying in the last 10km trying to max the pace of a mountain bike to prevent being taken by road bikes. (reckon i could've kept below 2min/km on a road bike with the rpm/power output i had going). kept a mental note of the jerseys of those that passed in the last 5km, determined that i'd catch them on the obstacles & final run in.
reckoned a sub 20min for the last leg was very possible, think i chased down nearly 20 runners on my course. the run felt good after the bike.
really enjoyed the course, it was always going to favour the road bikes and those with experience of running croagh patrick but think i made a good attempt
splits
16.06 (13) 23.02 (90) 0:45.11 (15) 0:27.38 (67) 0:46.41 (87) 0:49.43 (119) 0:19.54 (4)
16.06 (13) 39.08 (45) 1:24.19 (24) 1:51.57 (35) 2:38.38 (41) 3:28.21 (50) 3:48.15 (37)
full splits http://www.obasen.nu/winsplits/online/en/default.a...
Running race (Sea2Summit) 16:06 [4] 4.5 km (3:35 / km) +50m 3:23 / km
MTB (Road) race (Sea2Summit) 23:02 [4] 9.0 km (2:34 / km) +50m 2:29 / km
Mountain Running race (Sea2Summit) 45:11 [3] 3.5 km (12:55 / km) +730m 6:19 / km
Mountain Running race (Sea2Summit) 27:38 [3] 3.5 km (7:54 / km)
MTB (Road) race (Sea2Summit) 46:41 [4] 15.0 km (3:07 / km) +300m 2:50 / km
MTB (Road) race (Sea2Summit) 49:43 [3] 19.5 km (2:33 / km) +85m 2:30 / km
Running race (Sea2Summit) 19:54 [3] 5.0 km (3:59 / km) +40m 3:50 / km
Hiking warm up/down (Westport) 50:00 [1] 6.0 km (8:20 / km) +90m 7:45 / km
Friday Nov 2, 2012 #
Note
(rest day)
Thursday Nov 1, 2012 #
Gym (Spin Class) 30:00 [3] 15.75 km (1:54 / km)
Note
good to fit in the early spin classes & next week should be back to regular NBH training.
looks like a full calendar leading into the new year, should start to think & plan for 2013 soon enough i guess
Running warm up/down (To NBH Track Session) 28:28 [2] 4.2 km (6:47 / km) +65m 6:17 / km
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 4.0 km (3:45 / km)
shoes: Saucony Progrid Omni 10
Running tempo (NBH Track Session) 15:00 [3] 3.75 km (4:00 / km)
shoes: Saucony Progrid Omni 10
Running warm up/down (From NBH Track Session) 18:32 [2] 3.0 km (6:11 / km) +15m 6:02 / km
shoes: Saucony Progrid Omni 10