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Training Log Archive: sjreeve

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Running27 11:49:08 80.68(8:47) 129.84(5:28) 2083
  Gym 17 9:29:00 197.29(2:53) 317.5(1:48)
  MTB (Road)48 9:03:13 115.48(4:42) 185.85(2:55) 1080
  Mountain Running7 4:32:50 22.13(12:20) 35.61(7:40) 2005
  Core15 3:45:00
  Circuits6 3:30:00
  Strength & Conditioning6 3:00:00
  Hiking1 2:17:31 8.7(15:48) 14.0(9:49) 414
  Yoga2 2:00:00
  Total90 49:26:42 424.27 682.8 5582

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Monday Jun 30, 2014 #

12 PM

MTB (Road) warm up/down (To Gym) 5:47 [2] 2.3 km (2:31 / km) +5m 2:29 / km

Gym (Spin Class) 32:00 [3] 18.0 km (1:47 / km)

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 9:32 [2] 3.45 km (2:46 / km) +15m 2:42 / km

9 PM

MTB (Road) (From Botanic) 13:34 [2] 4.65 km (2:55 / km) +40m 2:48 / km

Sunday Jun 29, 2014 #

12 PM

Running warm up/down (Ballykinlar 10k) 47:23 [1] 6.0 km (7:54 / km) +10m 7:50 / km
shoes: Brooks Ghost 5

1 PM

Running race (Ballykinlar 10k) 40:22 [4] 10.0 km (4:02 / km) +50m 3:56 / km
shoes: NB MTE101

Running warm up/down (Ballykinlar 10k) 16:06 [1] 1.4 km (11:30 / km)
shoes: NB MTE101

Saturday Jun 28, 2014 #

10 AM

Hiking (Tollymore Trails) 2:17:31 [1] 14.0 km (9:49 / km) +414m 8:33 / km
shoes: Brooks Ghost 5

Friday Jun 27, 2014 #

6 AM

MTB (Road) (To Botanic) 13:18 [2] 4.65 km (2:52 / km) +15m 2:49 / km

12 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:14 [2] 3.1 km (2:39 / km)

Gym (Spin Class) 30:00 [3] 18.0 km (1:40 / km)

1 PM

MTB (Road) warm up/down (From Gym) 7:04 [2] 2.3 km (3:04 / km) +40m 2:50 / km

6 PM

Running warm up/down (Drinahilly Hill & Dale) 41:21 [2] 5.45 km (7:35 / km) +260m 6:08 / km
shoes: NB MTE101

7 PM

Running race (Drinahilly Hill & Dale) 23:59 [4] 4.75 km (5:03 / km) +233m 4:03 / km
shoes: NB MTE101

Running warm up/down (Drinahilly Hill & Dale) 12:56 [1] 1.25 km (10:21 / km) +5m 10:09 / km
shoes: NB MTE101

Thursday Jun 26, 2014 #

12 PM

MTB (Road) warm up/down (To Gym) 6:41 [2] 2.5 km (2:40 / km) +5m 2:39 / km

Gym (Spin Bike) 16:00 [3] 10.0 km (1:36 / km)

Circuits (Gym Session) 30:00 [2]

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 11:36 [2] 3.7 km (3:08 / km) +15m 3:04 / km

9 PM

MTB (Road) (From Botanic) 15:10 [2] 4.65 km (3:16 / km) +40m 3:08 / km

Wednesday Jun 25, 2014 #

8 AM

Note
(rest day)

1 PM

MTB (Road) (To Botanic) 13:06 [2] 4.65 km (2:49 / km) +15m 2:46 / km

9 PM

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

Tuesday Jun 24, 2014 #

10 AM

Running (Cavehill) 1:10:36 [3] 12.9 km (5:28 / km) +365m 4:48 / km
shoes: Brooks Ghost 5

12 PM

MTB (Road) warm up/down (To Gym) 6:10 [2] 2.3 km (2:41 / km) +5m 2:39 / km

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

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 10:30 [2] 3.45 km (3:03 / km) +15m 2:59 / km

10 PM

MTB (Road) (From Botanic) 13:48 [2] 4.65 km (2:58 / km) +40m 2:51 / km

Monday Jun 23, 2014 #

9 AM

MTB (Road) (To LDC ) 12:26 [2] 4.75 km (2:37 / km) +5m 2:36 / km

Disability Awareness Training.
12 PM

MTB (Road) warm up/down (From LDC To Gym) 7:34 [2] 2.45 km (3:05 / km) +5m 3:03 / km

Gym (Spin Class) 36:00 [3] 23.0 km (1:34 / km)

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [1]

Heavy weights, low reps, good technique

MTB (Road) warm up/down (From Gym) 7:53 [2] 2.3 km (3:26 / km) +40m 3:09 / km

Sunday Jun 22, 2014 #

10 AM

Mountain Running warm up/down (Flagstaff - Carlingford) 9:52 [2] 1.25 km (7:54 / km) +20m 7:19 / km
shoes: Mudclaw 300

11 AM

Mountain Running race (Flagstaff - Carlingford) 2:22:55 [3] 17.54 km (8:09 / km) +968m 6:23 / km
shoes: Mudclaw 300

a bad run that turned into a disaster. the lactate always seems to build very quickly into the legs and i was losing places on the inital 300m of climb to the first checkpoint. found a great line across to the 2nd which allowed continuous running to get the legs working again. Steady enough run to the mast and then the 4th checkpoint. lost a bit of time on the run down to windy gap but wasn't really concentrating as i was considering the route to Slieve Foye. Bracken is very high this year due to mild winter so i considered going high with the crowd or staying very low cutting across the forest. chose the forest but then climbed to high as it seemed very runnable. then hit dense undergrowth and the trouble began. Mr Marks had followed but stayed low and found the runnable track. it took a good while for me to negotiate my way down to it and i had lost all enthusiasm for running despite it being very runnable. lost 20mins in the forest before finding my way to the track. enjoyed the path and even the hike up to the summit but was now way off the pace. just did enough to get to the finish and then away to drive up to work without being too late!
will need to review what i do next year. so far all NIMRA champ races have fallen on working weekends and that's impacted on my level of commitment to racing and overall enjoyment. will miss both spelga and 7x7s unless take the time off work but can't afford to do that.
1 PM

Mountain Running warm up/down (Flagstaff - Carlingford) 9:35 [1] 1.0 km (9:35 / km) +10m 9:08 / km
shoes: Mudclaw 300

Saturday Jun 21, 2014 #

9 AM

Note
(rest day)

planned to parkrun and then a morning over Cavehill, but didn't happen
12 PM

MTB (Road) (To Botanic) 11:23 [2] 4.65 km (2:27 / km) +15m 2:25 / km

9 PM

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

Friday Jun 20, 2014 #

12 PM

MTB (Road) warm up/down (To Gym) 6:00 [2] 2.3 km (2:37 / km) +5m 2:35 / km
shoes: Saucony Progrid Mirage 2

Gym (Spin Class) 35:00 [3] 18.0 km (1:57 / km)
shoes: Saucony Progrid Mirage 2

1 PM

Core (Gym Session) 15:00 [1]

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

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.4 km (4:10 / km) +40m 3:51 / km
shoes: Saucony Progrid Mirage 2

2 PM

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

9 PM

MTB (Road) (From Botanic) 18:00 [2] 5.45 km (3:18 / km) +45m 3:10 / km

Thursday Jun 19, 2014 #

12 PM

Running warm up/down (To Gym) 10:36 [2] 2.2 km (4:49 / km) +5m 4:46 / km
shoes: Saucony Progrid Mirage 2

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 25:00 [3] 15.0 km (1:40 / km)
shoes: Saucony Progrid Mirage 2

Running warm up/down (From Gym) 12:17 [2] 2.2 km (5:35 / km) +40m 5:07 / km
shoes: Saucony Progrid Mirage 2

6 PM

Mountain Running warm up/down (Meels Hill & Dale) 19:57 [2] 2.6 km (7:40 / km) +70m 6:46 / km
shoes: Mudclaw 300

7 PM

Mountain Running race (Meels Hill & Dale) 36:06 [4] 4.5 km (8:01 / km) +452m 5:20 / km
shoes: Mudclaw 300

Racing on heavy legs ahead of Sunday. Got a reasonably good start but started to walk too soon and found it hard to start again losing places. Had a steady, not overly competitive run. Hopefully squeezed into top 30 but may have lost the initiative to retain 3rd M35 in the series with one race to go.
Two minutes slower than last year and that's dropping a lot of places in a race like this.
8 PM

Mountain Running warm up/down (Meels Hill & Dale) 10:22 [2] 1.0 km (10:22 / km) +10m 9:52 / km
shoes: Mudclaw 300

9 PM

Note

Paul & Maebhs Wedding Celebration Reception ...some dancing on sore legs!

Wednesday Jun 18, 2014 #

6 AM

MTB (Road) (To Botanic) 12:58 [2] 4.65 km (2:47 / km) +15m 2:45 / km

1 PM

MTB (Road) (From Botanic) 15:00 [2] 4.65 km (3:14 / km) +40m 3:06 / km

4 PM

Running warm up/down (To Gym) 11:06 [2] 2.2 km (5:03 / km) +5m 4:59 / km
shoes: Saucony Progrid Mirage 2

Circuits (Gym Session) 45:00 [3]

5 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

6 PM

Running (Gym Session) 25:00 [2] 5.15 km (4:51 / km) +5m 4:50 / km
shoes: Saucony Progrid Mirage 2

Gym Running Group, pacing 25min 5k

Gym (Spin Bike/Class) 50:00 [3] 30.0 km (1:40 / km)
shoes: Saucony Progrid Mirage 2

7 PM

Running warm up/down (From Gym) 12:29 [2] 2.2 km (5:40 / km) +40m 5:12 / km
shoes: Saucony Progrid Mirage 2

Tuesday Jun 17, 2014 #

6 AM

MTB (Road) (To Botanic) 13:30 [2] 4.65 km (2:54 / km) +15m 2:51 / km

3 PM

Note
(rest day)

extra long shift in the sun, covering to close
9 PM

MTB (Road) (From Botanic) 14:55 [2] 4.65 km (3:12 / km) +40m 3:05 / km

Monday Jun 16, 2014 #

12 PM

MTB (Road) warm up/down (To Gym) 6:45 [2] 2.5 km (2:42 / km) +5m 2:40 / km

Gym (Spin Class) 35:00 [3] 20.0 km (1:45 / km)

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 9:17 [2] 3.45 km (2:41 / km) +15m 2:38 / km

9 PM

MTB (Road) (From Botanic) 14:31 [2] 4.65 km (3:07 / km) +40m 3:00 / km

Sunday Jun 15, 2014 #

12 PM

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

1 PM

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)
shoes: Saucony Progrid Mirage 2

Saturday Jun 14, 2014 #

10 AM

Running warm up/down (Glenmore 10Mile Road Race) 29:42 [2] 4.35 km (6:50 / km) +55m 6:25 / km
shoes: Saucony ProGrid Mirage 3

11 AM

Running race (Glenmore 10Mile Road Race) 1:02:49 [4] 16.14 km (3:54 / km) +195m 3:40 / km
shoes: Saucony ProGrid Mirage 3

a great course on the country roads behind Carlingford.
took it handy for the first 11km, then cranked it up for a 17:36! last 5km!
12 PM

Running warm up/down (Glenmore 10Mile Road Race) 8:55 [2] 1.0 km (8:55 / km) +5m 8:42 / km
shoes: Saucony ProGrid Mirage 3

Friday Jun 13, 2014 #

6 AM

Note
(rest day)

drove into work for half an early shift, then on to funeral
...had contemplated running the Antrim 5 Mile but decided against it after a tough day

Thursday Jun 12, 2014 #

11 AM

Running (Waterworks laps) 29:42 [3] 6.75 km (4:24 / km) +35m 4:17 / km
shoes: Saucony ProGrid Mirage 3

12 PM

MTB (Road) warm up/down (To Gym) 5:44 [2] 2.3 km (2:30 / km) +5m 2:28 / km

Circuits (Gym Session) 30:00 [3]

MTB (Road) warm up/down (To Gym) 6:45 [2] 2.5 km (2:42 / km) +5m 2:40 / km

1 PM

Core (Gym Session) 15:00 [2]

MTB (Road) warm up/down (From Gym To Botanic) 10:40 [2] 3.45 km (3:06 / km) +15m 3:02 / km

9 PM

MTB (Road) (From Botanic) 13:00 [2] 4.65 km (2:48 / km) +40m 2:41 / km

Wednesday Jun 11, 2014 #

10 AM

Running (Cavehill Trails) 58:32 [3] 10.25 km (5:43 / km) +400m 4:47 / km
shoes: Brooks Ghost 5

12 PM

MTB (Road) warm up/down (To Gym) 5:34 [2] 2.3 km (2:25 / km) +5m 2:24 / km

Strength & Conditioning (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [2]

MTB (Road) warm up/down (From Gym To Botanic) 10:10 [2] 3.45 km (2:57 / km) +15m 2:53 / km

9 PM

MTB (Road) (From Botanic) 13:12 [2] 4.65 km (2:50 / km) +40m 2:43 / km

Tuesday Jun 10, 2014 #

12 PM

MTB (Road) warm up/down (To Gym) 5:21 [2] 2.2 km (2:26 / km) +5m 2:24 / km

Gym (Spin Class) 30:00 [3] 13.0 km (2:18 / km)

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 10:39 [2] 3.45 km (3:05 / km) +15m 3:01 / km

9 PM

MTB (Road) (From Botanic) 14:06 [2] 4.65 km (3:02 / km) +40m 2:54 / km

Monday Jun 9, 2014 #

10 AM

Note
(rest day)

Sunday Jun 8, 2014 #

11 AM

Circuits (Gym Session) 30:00 [3]

Gym (Spin Bike) 20:00 [2] 12.5 km (1:36 / km)

12 PM

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

1 PM

Note

drove to and from work today

Saturday Jun 7, 2014 #

12 PM

Gym (Spin Class) 45:00 [2] 26.0 km (1:44 / km)
(rest day)

easy enough spin to move the legs over. Weather is rubbish today which negates the annoyance of working instead of running the mournes. Did buy a new pair of mudclaws on way into work though.

Friday Jun 6, 2014 #

12 PM

Running warm up/down (To Gym) 10:51 [2] 2.2 km (4:56 / km) +5m 4:53 / km
shoes: Saucony Progrid Mirage 2

Gym (Spin Class) 35:00 [3] 20.0 km (1:45 / km)
shoes: Saucony Progrid Mirage 2

1 PM

Core (Gym Session) 15:00 [2]

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

Running warm up/down (From Gym) 11:55 [2] 2.2 km (5:25 / km) +40m 4:58 / km
shoes: Saucony Progrid Mirage 2

2 PM

MTB (Road) (To Botanic) 13:14 [2] 4.65 km (2:51 / km) +15m 2:48 / km

9 PM

MTB (Road) (From Botanic) 13:43 [2] 4.65 km (2:57 / km) +40m 2:50 / km

Thursday Jun 5, 2014 #

12 PM

Running warm up/down (To Gym) 10:35 [2] 2.2 km (4:49 / km) +5m 4:45 / km
shoes: Saucony Progrid Mirage 2

1 PM

Gym (Spin Bike/Class) 35:00 [3] 20.0 km (1:45 / km)
shoes: Saucony Progrid Mirage 2

Running warm up/down (From Gym) 18:05 [2] 2.85 km (6:21 / km) +40m 5:56 / km
shoes: Saucony Progrid Mirage 2

...via bank
6 PM

Running warm up/down (Millstone Hill & Dale) 34:03 [2] 4.75 km (7:10 / km) +155m 6:10 / km
shoes: Mudclaw 272

7 PM

Mountain Running race (Millstone Hill & Dale) 44:03 [4] 7.72 km (5:42 / km) +475m 4:22 / km
shoes: Mudclaw 272

25 days since my last real running effort I met my realistic goals for this run. top 25 - just and sub 45min. legs were far from refreshed after getting back into training activity this week but can be happy with the effort put into today.
will try to compare climbing times to Millstone from this year Champs race and last years Hill & Dale for interest. (Last years time to the top was 27:08 compared to 28:25 this year and I walked a lot this year, so perhaps just a better paced effort and obviously better fitness last time. then for this years Donard Challenge I was over 30mins to the top of Millstone but on congested trails and pacing for the climb onwards to Donard!)
finished 6th M35 with two more to score and not running next week (work) it could be tight to hang on to 3rd M35 for the series but the two early 2nd places will help.
8 PM

Running warm up/down (Millstone Hill & Dale) 14:14 [1] 1.0 km (14:14 / km)
shoes: Mudclaw 272

Wednesday Jun 4, 2014 #

6 AM

MTB (Road) (To Botanic) 12:15 [2] 4.65 km (2:38 / km) +15m 2:36 / km

12 PM

Running (Botanic Embankment) 22:38 [3] 5.0 km (4:32 / km) +20m 4:26 / km
shoes: adidas Response 22

1 PM

MTB (Road) (From Botanic) 14:20 [2] 4.65 km (3:05 / km) +40m 2:57 / km

4 PM

Running warm up/down (To Gym) 10:01 [2] 2.2 km (4:33 / km) +5m 4:30 / km
shoes: Saucony Progrid Mirage 2

Circuits (Gym Session) 45:00 [3]

5 PM

Core (Gym Session) 15:00 [2]

Running warm up/down (From Gym) 12:38 [2] 2.2 km (5:45 / km) +40m 5:16 / km
shoes: Saucony Progrid Mirage 2

7 PM

Gym (Spin Bike/Class) 40:00 [3] 24.0 km (1:40 / km)
shoes: Saucony Progrid Mirage 2

Tuesday Jun 3, 2014 #

6 AM

MTB (Road) (To Botanic) 13:06 [2] 4.65 km (2:49 / km) +15m 2:46 / km

12 PM

Running (Botanic Embankment) 27:36 [3] 6.65 km (4:09 / km) +20m 4:05 / km
shoes: adidas Response 22

3 PM

MTB (Road) (From Botanic) 13:48 [2] 4.65 km (2:58 / km) +40m 2:51 / km

4 PM

Running warm up/down (To Gym) 10:00 [2] 2.2 km (4:33 / km) +5m 4:30 / km
shoes: Saucony Progrid Mirage 2

Gym (Spin Class) 45:00 [3] 25.0 km (1:48 / km)
shoes: Saucony Progrid Mirage 2

5 PM

Core (Gym Session) 15:00 [2]

Running warm up/down (From Gym) 12:41 [2] 2.2 km (5:46 / km) +40m 5:17 / km
shoes: Saucony Progrid Mirage 2

Monday Jun 2, 2014 #

12 PM

MTB (Road) warm up/down (To Gym) 6:11 [2] 2.45 km (2:31 / km) +5m 2:30 / km

Gym (Spin Class) 30:00 [3] 11.0 km (2:44 / km)

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 10:33 [2] 3.45 km (3:03 / km) +15m 3:00 / km

9 PM

MTB (Road) (From Botanic) 13:29 [2] 4.65 km (2:54 / km) +40m 2:47 / km

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