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Training Log Archive: sjreeve

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running30 15:45:49 110.3(8:34) 177.51(5:20) 1590
  Bike34 4:15:35 53.38(4:47) 85.9(2:59) 510
  Yoga4 4:00:00
  Strength & Conditioning5 3:00:00
  Mountain Running2 2:44:03 15.63(10:30) 25.15(6:31) 1672
  Gym 7 2:28:30 47.07(3:09) 75.75(1:58)
  Circuits3 1:30:00
  Orienteering1 1:27:31 5.53(15:50) 8.9(9:50) 25018 /21c85%
  Swimming & Sauna1 1:00:00
  Core3 45:00
  Total82 36:56:28 231.9 373.21 402218 /21c85%
  [1-5]81 35:56:28

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Sunday Apr 30, 2017 #

9 AM

Strength & Conditioning (Gym Session) 45:00 [3]

10 AM

Gym warm up/down (Power Bike) 6:00 [2] 2.0 km (3:00 / km)
shoes: Brooks Racer ST5

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

Saturday Apr 29, 2017 #

9 AM

Running (To Waterworks parkrun) 24:56 [2] 2.85 km (8:45 / km) +15m 8:31 / km
shoes: Saucony Ride 8

Running race (Waterworks parkrun) 18:07 [4] 5.0 km (3:37 / km) +25m 3:32 / km
shoes: Saucony Ride 9

10 AM

Running warm up/down (From parkrun) 24:58 [2] 2.5 km (9:59 / km) +15m 9:42 / km
shoes: Saucony Ride 9

Friday Apr 28, 2017 #

8 AM

Running (Greenmount Trails) 26:11 [2] 4.55 km (5:45 / km) +30m 5:34 / km
shoes: Saucony Ride 8

11 AM

Running warm up/down (To Gym) 17:24 [2] 3.2 km (5:26 / km) +5m 5:24 / km
shoes: Saucony Ride 8

12 PM

Gym (Power Bike) 12:00 [2] 5.0 km (2:24 / km)
shoes: Saucony Ride 8

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

1 PM

Core (Gym Session) 15:00 [2]

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 17:27 [2] 3.2 km (5:27 / km) +50m 5:03 / km
shoes: Saucony Ride 8

Thursday Apr 27, 2017 #

7 AM

Bike (To Grove) 6:46 [2] 2.5 km (2:42 / km) +5m 2:41 / km

12 PM

Running (Grove Laps) 24:51 [2] 5.15 km (4:50 / km) +30m 4:41 / km
shoes: Asics GT-1000 4

5:31 5:07 4:54 4:21 4:08
4 PM

Bike (From Grove) 7:37 [2] 2.5 km (3:03 / km) +25m 2:54 / km

Wednesday Apr 26, 2017 #

7 AM

Bike (To Grove) 6:32 [3] 2.5 km (2:37 / km) +5m 2:35 / km

12 PM

Running (Grove Laps) 25:24 [2] 5.05 km (5:02 / km) +30m 4:53 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 8:16 [2] 2.5 km (3:18 / km) +25m 3:09 / km

Tuesday Apr 25, 2017 #

7 AM

Bike (To Grove) 6:25 [2] 2.5 km (2:34 / km) +5m 2:32 / km

12 PM

Running (Grove Laps) 26:54 [2] 5.3 km (5:05 / km) +30m 4:56 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 9:25 [2] 2.5 km (3:46 / km) +25m 3:35 / km

Monday Apr 24, 2017 #

7 AM

Bike (To Grove) 7:26 [2] 2.5 km (2:58 / km) +5m 2:57 / km

12 PM

Running (Grove Laps) 29:05 [2] 5.3 km (5:29 / km) +35m 5:19 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 8:37 [2] 2.5 km (3:27 / km) +25m 3:17 / km

Sunday Apr 23, 2017 #

9 AM

Strength & Conditioning (Gym Session) 45:00 [3]

10 AM

Gym (Power Bike) 10:00 [3] 5.0 km (2:00 / km)
shoes: Brooks Racer ST5

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

Saturday Apr 22, 2017 #

11 AM

Mountain Running race (The Fallows, Kilbroney) 1:25:50 [4] 15.15 km (5:40 / km) +772m 4:31 / km
shoes: Adidas Kanadia 7

12 PM

Running warm up/down (Kilbroney) 9:57 [1] 1.0 km (9:57 / km) +15m 9:15 / km
shoes: Adidas Kanadia 7

Friday Apr 21, 2017 #

7 AM

Bike (To Grove) 7:03 [2] 2.5 km (2:49 / km) +5m 2:48 / km

12 PM

Running (Grove Laps) 27:00 [2] 5.3 km (5:06 / km) +30m 4:57 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 7:27 [2] 2.5 km (2:59 / km) +25m 2:50 / km

Thursday Apr 20, 2017 #

7 AM

Bike (To Grove) 6:41 [2] 2.5 km (2:40 / km) +5m 2:39 / km

12 PM

Running (Grove Laps) 27:53 [2] 5.1 km (5:28 / km) +30m 5:19 / km
shoes: Asics GT-1000 4

grass
4 PM

Bike (From Grove) 8:09 [2] 2.5 km (3:16 / km) +25m 3:06 / km

Wednesday Apr 19, 2017 #

7 AM

Bike (To Grove) 6:49 [2] 2.5 km (2:44 / km) +5m 2:42 / km

12 PM

Running (Grove Laps) 27:44 [2] 5.5 km (5:03 / km) +30m 4:55 / km
shoes: Asics GT-1000 4

grass
4 PM

Bike (From Grove) 7:23 [2] 2.5 km (2:57 / km) +25m 2:49 / km

6 PM

Running warm up/down (To Gym) 15:15 [2] 3.2 km (4:46 / km) +5m 4:44 / km
shoes: Brooks Racer ST5

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

Running warm up/down (From Gym) 16:48 [2] 3.2 km (5:15 / km) +50m 4:52 / km
shoes: Brooks Racer ST5

Tuesday Apr 18, 2017 #

7 AM

Bike (To Grove) 6:34 [2] 2.5 km (2:38 / km) +5m 2:36 / km

8 AM

Bike (From Grove) 11:25 [2] 3.4 km (3:21 / km) +25m 3:14 / km

7 PM

Gym (Spin Class) 45:00 [3] 29.0 km (1:33 / km)
shoes: Brooks Racer ST5

Monday Apr 17, 2017 #

12 PM

Running race (Miles For Muscles Race) 40:54 [4] 10.0 km (4:05 / km) +240m 3:39 / km
shoes: Saucony Ride 8

Sunday Apr 16, 2017 #

6 AM

Note
(rest day)

Saturday Apr 15, 2017 #

9 AM

Running warm up/down (To parkrun) 21:14 [1] 2.3 km (9:14 / km) +10m 9:02 / km
shoes: Saucony Ride 9

Running (Waterworks parkrun) 20:00 [4] 5.0 km (4:00 / km) +25m 3:54 / km
shoes: Saucony Ride 9

Running warm up/down (Waterworks parkrun) 6:01 [2] 1.0 km (6:01 / km) +5m 5:52 / km
shoes: Saucony Ride 9

Friday Apr 14, 2017 #

7 AM

Bike (To Grove) 6:45 [2] 2.5 km (2:42 / km) +5m 2:40 / km

4 PM

Bike (From Grove) 8:00 [2] 2.5 km (3:12 / km) +25m 3:03 / km

5 PM

Core (Gym Session) 15:00 [2]

Circuits (Gym Session) 30:00 [3]

6 PM

Gym (Spin Class) 40:00 [3] 15.25 km (2:37 / km)
shoes: Brooks Racer ST5

Thursday Apr 13, 2017 #

7 AM

Bike (To Grove) 6:43 [2] 2.5 km (2:41 / km) +5m 2:40 / km

12 PM

Running (Grove Laps) 26:09 [2] 5.1 km (5:08 / km) +30m 4:59 / km
shoes: Asics GT-1000 4

Grass
4 PM

Bike (From Grove) 7:42 [2] 2.5 km (3:05 / km) +25m 2:56 / km

Wednesday Apr 12, 2017 #

7 AM

Bike (To Grove) 6:21 [2] 2.5 km (2:32 / km) +5m 2:31 / km

12 PM

Running (Grove Laps) 26:30 [2] 5.15 km (5:09 / km) +30m 5:00 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 8:33 [2] 2.5 km (3:25 / km) +25m 3:15 / km

7 PM

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

Tuesday Apr 11, 2017 #

7 AM

Bike (To Grove) 6:30 [2] 2.5 km (2:36 / km) +5m 2:34 / km

12 PM

Running (Grove Laps) 30:51 [2] 5.6 km (5:31 / km) +30m 5:22 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 9:03 [2] 2.5 km (3:37 / km) +25m 3:27 / km

6 PM

Running (NBH Session (Cavehill)) 1:30:08 [3] 14.46 km (6:14 / km) +415m 5:27 / km
shoes: Saucony Ride 9

Monday Apr 10, 2017 #

7 AM

Bike (To Grove) 7:03 [2] 2.5 km (2:49 / km) +5m 2:48 / km

12 PM

Running (Grove Laps) 28:21 [2] 5.15 km (5:30 / km) +30m 5:21 / km
shoes: Asics GT-1000 4

Grass
4 PM

Bike (From Grove) 8:07 [2] 2.5 km (3:15 / km) +25m 3:06 / km

Sunday Apr 9, 2017 #

6 AM

Note
(rest day)

Saturday Apr 8, 2017 #

12 PM

Mountain Running race (Donard Challenge) 1:18:13 [4] 10.0 km (7:49 / km) +900m 5:24 / km
shoes: Mudclaw 300

...Oonagh gave us four hours of sleep so not ideal prep, especially when walking waterworks parkrun trying to get her to sleep and feeling slow and sluggish.
...forgot garmin but our checkpoint splits were being recorded anyway so there should be something for analysis. Didn't push too hard so climbed well without the usual lactic build up of a fast start. Caught plenty up through the forest and Millstone. Sun was out making for a great spectacle. Donard climb was good and descended a good line following Dale but lost places and distance being over cautious. Got to quarry and went for it on the trails home. Made up places and made sub 1:20 so happy enough.
29:09 to Millstone summit
23:36 Millstone to Donard
17:54 Donard to Quarry
7:34 Quarry to Finish.

Friday Apr 7, 2017 #

8 AM

Running (Greenmount Trails) 27:14 [2] 4.3 km (6:20 / km) +40m 6:03 / km
shoes: Saucony Ride 8

12 PM

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

Core (Gym Session) 15:00 [2]

1 PM

Circuits (Gym Session) 30:00 [3]

Thursday Apr 6, 2017 #

7 AM

Bike (To Grove) 6:23 [2] 2.5 km (2:33 / km) +5m 2:32 / km

12 PM

Running (Grove Laps) 25:56 [2] 5.15 km (5:02 / km) +30m 4:54 / km
shoes: Asics GT-1000 4

grass
4 PM

Bike (From Grove) 7:21 [2] 2.5 km (2:56 / km) +25m 2:48 / km

6 PM

Running warm up/down (To NBH Track Session) 28:37 [2] 4.7 km (6:05 / km) +75m 5:38 / km
shoes: Saucony Ride 8

Running tempo (NBH Track Session) 41:49 [3] 10.5 km (3:59 / km)
shoes: Saucony Ride 8

4km at 4:05min/km
4km at 3:55min/km
2km at 3:30min/km
7 PM

Running warm up/down (From NBH Track Session) 15:26 [2] 2.65 km (5:49 / km) +20m 5:37 / km
shoes: Saucony Ride 8

Wednesday Apr 5, 2017 #

7 AM

Bike (To Grove) 6:47 [2] 2.5 km (2:43 / km) +5m 2:41 / km

12 PM

Running (Grove Laps) 26:25 [2] 5.15 km (5:08 / km) +30m 4:59 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 8:50 [2] 2.5 km (3:32 / km) +25m 3:22 / km

6 PM

Gym (Spin Bike) 25:30 [2] 14.0 km (1:49 / km)
shoes: Brooks Racer ST5

Tuesday Apr 4, 2017 #

7 AM

Bike (To Grove) 6:37 [2] 2.5 km (2:39 / km) +5m 2:37 / km

12 PM

Running (Grove Laps) 28:01 [2] 5.65 km (4:58 / km) +30m 4:50 / km
shoes: Asics GT-1000 4

4 PM

Bike (From Grove) 7:55 [2] 2.5 km (3:10 / km) +25m 3:01 / km

6 PM

Running warm up/down (To NBH Track Session) 18:51 [2] 3.05 km (6:11 / km) +80m 5:28 / km
shoes: Saucony Ride 8

Running intervals (NBH Track Session) 34:30 [3] 8.5 km (4:04 / km)
shoes: Saucony Ride 8

4 x 6:30s with 2:00 mins jog recovery
Roughly 1800m with 200m recovery
3:30 - 3:35min/km pace for intervals
7 PM

Running warm up/down (From NBH Track Session) 19:25 [2] 3.2 km (6:04 / km) +15m 5:56 / km
shoes: Saucony Ride 8

Monday Apr 3, 2017 #

7 AM

Bike (To Grove) 6:52 [2] 2.5 km (2:45 / km) +5m 2:43 / km

12 PM

Running (Grove Laps) 29:33 [2] 5.5 km (5:22 / km) +30m 5:14 / km
shoes: Asics GT-1000 4

grass
4 PM

Bike (From Grove) 7:28 [2] 2.5 km (2:59 / km) +25m 2:51 / km

6 PM

Gym warm up/down (Spin Bike) 10:00 [1] 5.5 km (1:49 / km)

7 PM

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

Sunday Apr 2, 2017 #

Note
(rest day)

Saturday Apr 1, 2017 #

11 AM

Orienteering race (NWOC Learmount) 1:27:31 [3] *** 8.9 km (9:50 / km) +250m 8:37 / km
spiked:18/21c shoes: Adidas Kanadia 7

NICS3 Learmount
Blue
From comfortable 3rd to last! Three mistakes, one huge. Head to head on winsplits has 14 wins, no draws, 1 loss! But over 18minutes slower than the next slowest split on cp6 was the downfall and after that I just coasted round only really messing up 11 & 14.
3 PM

Swimming & Sauna (Hotel Break) 1:00:00 [0]

Swimming with Oonagh and Sauna without

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