Training Log Archive: sjreeveIn the 31 days ending Mar 31, 2011:
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Thursday Mar 31, 2011 #
Running (Donard Forest) 1:50:00 [3] 13.5 km (8:09 / km) +700m 6:28 / km
Running warm up/down (Donard Park) 10:00 [2] 1.5 km (6:40 / km)
Wednesday Mar 30, 2011 #
Running (OldPark, Castle &Cavehill) 1:15:00 [3] 14.5 km (5:10 / km) +475m 4:27 / km
anyway soon lost myself amongst the mtb tracks above Belfast Castle, slightly slippery but compact from the dry spell. wind &rain over Cavehill was cooler than expected.
Strength & Conditioning 20:00 [1]
Core 10:00 [1]
Gym warm up/down (Cross Trainer (Hills)) 15:00 [2] 1.9 km (7:54 / km)
Gym (Rowing (Intervals)) 20:00 [3] 4.2 km (4:46 / km)
Gym (Spin Class ) 35:00 [4] 25.0 km (1:24 / km)
Tuesday Mar 29, 2011 #
Strength & Conditioning (Bodyweight exercises) 20:00 [2]
Running (Lunchtime loop) 16:16 [3] 4.0 km (4:04 / km) +100m 3:37 / km
this route feels tougher running straight into the 1.5k of climb and the final uphill 500m than the reverse but still ran well, naturally pushing harder than the start of a longer run
Monday Mar 28, 2011 #
Running (Lunchtime loop ) 17:05 [3] 4.0 km (4:16 / km) +90m 3:50 / km
clocks changing, missed an opportunity for pre-work morning run so glad i'm getting this done & will try to work on the quality of this training exercise as there's not much quantity.
will probably have to be circuits again tonight and the gradual transition into summer hours evening training
Gym warm up/down (Spin) 10:00 [2] 7.5 km (1:20 / km)
Circuits (Gym Outdoor Session) 45:00 [4]
interval running, cones, sprints, hip flexors, backwards running, random directions. push ups, burpees, rock climber, stretches
Sunday Mar 27, 2011 #
Gym (Cross Trainer (Intervals)) 15:00 [2] 1.95 km (7:42 / km)
Gym (Spin) 35:00 [3] 23.5 km (1:29 / km)
Gym (Rowing) 8:30 [2] 2.0 km (4:15 / km)
Saturday Mar 26, 2011 #
Running warm up/down (To Parkrun) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Running race (Parkrun) 18:34 [4] 5.0 km (3:43 / km) +25m 3:37 / km
Running warm up/down (From Parkrun) 15:00 [2] 3.0 km (5:00 / km) +15m 4:53 / km
Orienteering warm up/down (Belvoir Score Champs) 10:00 [2] 1.5 km (6:40 / km)
Orienteering race (NI Score Champs ) 51:47 [4] *** 9.5 km (5:27 / km) +100m 5:11 / km
spiked:24/30c
really dissapointed that i didn't push myself hard enough & returned far too early especially when the course lent itself to an all or nothing approach.
headed out to 6, climb to 13 and down through forest to 5 but was too far south & left it for later. up to 4, 16 & 3 good route to 2 but then overran, missing it & ploughing on to 1. then 12, 7, 8, bad route to 10 (down then up!) too far west of 11 but fast run to 9. good running to 30, 18, 19, 26 & 27. spent too long deciding whether to go for 25, 28 & 29 and then didn't!!! i guess with earlier errors i thought i had less time. in hindsight 25 was possible, even 28. 29 was simple, just a long towpath run to return to the bridge which i was more than fit for.
anyway from 27 it was over to 20, lost time in the wet stuff at 21, 22 fine, 24 good but had left 23! ...why? ...i dunno!!
24 to 14 was good, headed to the circle NE of 14, opened folded map - it was 18!! doh! ran across to 15, collected 17 & returned to pick up 2 & 5. annoyed i had over 10mins left, sloped over to the finish & punched 51:47.
6, 13, 5X, 4, 16, 3, 2X, 1, 12, 7, 8, 10, 11, 9, 30, 18, 19, 26, 27, 20, 21, 22, 24, 14, 15, 17, 2, 5, FIN.
should've spiked 5 & 2 first time round, would've then definitely gone for 25, 28 & 29. navigating better into 10, 11 & 21 would've given enough time for 23.
too many other runners got 26/30, would've preferred to get 30/30 and ran 62:59!!
All in all a great course though, alot of thought & effort put in before, during & after. Might look to run Steven Lintons 54:56min 30/30 route for training
12, 7, 8, 10, 11, 9, 6, 13, 5, 2, 4, 16, 3, 15, 14, 24, 23? 22, 21, 20, 27, 25, 28, 29, 26, 19, 18, 30, 17, 1, FIN
Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
Orienteering race (JK Relay Practice) 10:00 [3] ** 1.5 km (6:40 / km)
spiked:6/6c
Friday Mar 25, 2011 #
Running (Waterworks laps clockwise) 38:00 [3] 8.5 km (4:28 / km) +40m 4:22 / km
running was fine, competition will help with picking up the pace a bit.
might include some short sprints in todays lunchtime loop.
Running (Lunchtime loop) 16:45 [3] 4.0 km (4:11 / km) +90m 3:46 / km
happy with pace, included a couple of lamp-post to lamp-post sprints but nothing too strenuous
Thursday Mar 24, 2011 #
Running (Duncairn Gardens) 18:00 [3] 4.0 km (4:30 / km) +50m 4:14 / km
Strength & Conditioning (Dumbbells) 20:00 [2]
Core 10:00 [2]
Running (Lunchtime loop) 18:00 [3] 4.0 km (4:30 / km) +90m 4:03 / km
Wednesday Mar 23, 2011 #
MTB (Road) (Bike to Work) 1:40:00 [2] 33.3 km (3:00 / km) +524m 2:47 / km
MTB (Road) (Bike from Work) 1:45:00 [2] 33.3 km (3:09 / km) +514m 2:56 / km
using bikehike to get ascent and descent, appears i've been underestimating climb using gmap pedometer, it's all just guidance anyway.
Tuesday Mar 22, 2011 #
Strength & Conditioning (Bodyweight exercises) 1:00:00 [2]
Monday Mar 21, 2011 #
Note
...or not! rubbish day? what more motivation could you need?
Circuits (Gym Outdoor Session) 45:00 [4]
interval running, cones, sprints, hip flexors, backwards running, random directions. push ups, rock climber, burpees, squats, stretches
Sunday Mar 20, 2011 #
Orienteering long (Tollymore) 3:46:56 [3] *** 15.7 km (14:27 / km) +870m 11:19 / km
spiked:18/22c
a great course to finish a great series.
it was all about endurance, enjoyment & navigation after yesterdays efforts, as there wasn't much running left in the legs.
splits might be a bit here or there, found it tough going up to controls 1 & 2 but navigated well. 3 was a nightmare as i overcomplicated the navigation & spectacularly failed (relocated at least 3 times & still had to come down onto track &then back up)
4 & 5 were grand but really had to dig deep to push on to 6 knowing that i was only going higher &further away from start/finish. i wasn't going to have rtd after just these few controls. 7 was v.slow, little running, 8 grand.
concentration went on the short legs, overran 9 badly, mind &map were playing games into 10 & wasn't clean into 13 (11 & 12 were fine)
a long walking leg over to 14, finished bars & gel (could see flag from long way out) went high to stay above the wet &dropped down on to 15.
rest of the course went fine, no walking but maybe down to about 50% pace.
Really enjoyed the course & the series, Big thanks to all involved.
Saturday Mar 19, 2011 #
Running warm up/down (Parkrun) 10:00 [2] +10m
Running race (Parkrun) 18:23 [4] 5.0 km (3:41 / km) +25m 3:35 / km
Running warm up/down (Parkrun) 10:00 [2] 2.0 km (5:00 / km) +15m 4:49 / km
Running warm up/down (Larne Half Marathon) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Running race (Larne Half Marathon) 1:25:21 [4] 20.0 km (4:16 / km) +300m 3:58 / km
1st half; 41:46
2nd half; 43:36
Running warm up/down (Larne Half Marathon) 15:00 [1] 2.0 km (7:30 / km) +25m 7:04 / km
Friday Mar 18, 2011 #
Note
(rest day)
Thursday Mar 17, 2011 #
Running (Up Cavehill Down OldPark) 28:30 [3] 7.0 km (4:04 / km) +125m 3:44 / km
Strength & Conditioning 10:00 [1]
Wednesday Mar 16, 2011 #
Strength & Conditioning (Dumbbells) 20:00 [2]
Strength & Conditioning (Bodyweight exercises) 50:00 [2]
Running (Waterworks laps clockwise) 46:00 [3] 11.0 km (4:11 / km) +65m 4:04 / km
9:50; 9:55; 9:52; 9:48
bright & sunny, fog had lifted but the lakes midge/flies were out in abundance for the first time this year, not pleasant experience to run through clouds of them laps after lap.
Tuesday Mar 15, 2011 #
Running (Newtownabbey) 1:25:00 [3] 18.5 km (4:36 / km) +250m 4:18 / km
Yoga 30:00 [1]
Monday Mar 14, 2011 #
Note
Gym warm up/down (Spin) 11:00 [3] 8.0 km (1:23 / km)
Circuits (Gym Outdoor Session) 45:00 [4]
interval running, cones, sprints, hip flexors, backwards running, random directions. push ups, rock climber, burpees, squats, stretches
Gym warm up/down (Spin) 12:00 [3] 8.0 km (1:30 / km)
Sunday Mar 13, 2011 #
Orienteering warm up/down (Bull Island) 10:00 [2] 2.0 km (5:00 / km)
Orienteering race (Bull Island) 1:17:43 [4] **** 10.8 km (7:12 / km)
spiked:25/31c
grand day, grand enough run.
have never really enjoyed dunes, but this place is flat &fast.
sub 60min was possible, sub 70 would win it, sub 80 realistic.
plenty of good legs, plenty of route choice, plenty of potential errors!
a good start at a good pace with the right balance between running and navigating. by cp3 had caught Igor and pulled away running to 4 but massively overran and lost 2mins and then a further 60sec into cp5 where again i had to backtrack.
good route choice, planning and running got me into cp6 ahead of Igor and started to pull away on the straightforward leg to 7, slowed up going into 8 and was overly cautious into 9. Igor was close again as i was still running slow into 10. the next few legs presented an opportunity for faster running &navigation so i pushed on, found some good tracks &passed Sean doing a beach run. keeping high where there was height on this course did help with forward planning. that said i didn't take the best route across the marsh to 14. ran well on the return to the car park, catching Brian and pulling ahead until I messed up the transition out of 23 into 24. Brian was ahead going into 25 and we both overran this, I'd cut in off the track but just didn't see it. the relocation to get back to 25 had aided the run to 26.
again, the next few legs offered some good running, i did slow right down into 27 and still nearly overran. took a bad bearing into 30 and cautious running into the obvious control 31.
lost about 7-8 mins on mistakes, the results show that controls 4 &5 lost me a few places at the start, 24, 25 &30 also cost in the overall placings.
many thanks to Ruairi & DUO
Orienteering warm up/down (Bull Island) 10:00 [2] 1.5 km (6:40 / km)
Saturday Mar 12, 2011 #
Running warm up/down (Time Trial) 15:00 [2] 2.5 km (6:00 / km)
Running race (Phoenix Park Time Trial) 25:40 [4] 5.32 km (4:49 / km) +240m 3:56 / km
Orienteering (Ticknock) 1:00:00 [1]
1st exercise was 3 Line-O courses, increasing in technical difficulty. a well planned exercise with only a couple of mapping inaccuracies but could've been executed at maybe at least a slow/medium pace throughout, walking simply took too long.
Note
2nd excercise, an orbital (spiders web) course for using bearings & reading contours.
sites were tagged, maps & control descriptions were available. again well planned, options available for delivery; but were frustartingly running short on time and once completed had to run back down to car park & miss last excercise. (i think this was some Downhill-O which would've linked all the exercises together well)
Orienteering (Ticknock) 10:00 [2] 2.0 km (5:00 / km)
Note
Friday Mar 11, 2011 #
Running (Cavehill, incl mast &) 1:30:00 [3] 17.25 km (5:13 / km) +425m 4:39 / km
Yoga 50:00 [1]
Thursday Mar 10, 2011 #
MTB (Road) (Newtownabbey) 1:00:00 [3] 20.0 km (3:00 / km) +250m 2:49 / km
Running (Waterworks laps) 27:00 [3] 6.25 km (4:19 / km) +45m 4:10 / km
Wednesday Mar 9, 2011 #
Running warm up/down (To Gym) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Gym (Cross Trainer (Hills)) 15:00 [3] 2.0 km (7:30 / km)
Gym (Spin (Hills & Sprints) 30:00 [3] 25.0 km (1:12 / km)
Gym (Rope Climb) 20:00 [3] 1.1 km (18:11 / km)
Running warm up/down (From Gym) 10:00 [2] 2.0 km (5:00 / km) +45m 4:30 / km
Tuesday Mar 8, 2011 #
Running (Cavehill incl mast&tr) 1:35:30 [3] 18.0 km (5:18 / km) +425m 4:45 / km
Monday Mar 7, 2011 #
MTB (Road) (Newtownabbey) 55:00 [2] 20.0 km (2:45 / km) +250m 2:35 / km
Running (Waterworks laps) 27:00 [3] 6.25 km (4:19 / km) +45m 4:10 / km
Sunday Mar 6, 2011 #
Note
(rest day)
glad my fight with a tree branch yesterday wasn't lower on my leg or i might have done some serious damage to my knee (this mornings bruise is the size of a fist)
Saturday Mar 5, 2011 #
Running warm up/down (To Parkrun) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Running race (Parkrun) 18:13 [4] 5.0 km (3:39 / km) +25m 3:33 / km
stayed out with the frontrunners for 1st 500m, settled into a pace that let them move ahead but coming to 1/2 way could see no one except the runaway leader was pushing any pace so took it up myself chasing down five runners and closing gap on 2nd.
gap stayed comfortable 10m so eased off wanting to save something for the run in but this was the mistake as he pushed on & I took longer to respond.
should've kept the initial push to reach 2nd & stayed with for as long as possible.
Running warm up/down (From Parkrun) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Orienteering warm up/down (Drum Manor) 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
Orienteering race (Drum Manor) 1:03:35 [4] *** 7.6 km (8:22 / km) +150m 7:37 / km
spiked:23/26c
i always seem to misjudge the "undergrowth slow run over rough open land" section of the map and the stubbornness of not wanting to use tracks, paths or roads always results in lost time.
again, should've done better.
spiked cp1 but wasted some time (50sec) from not having a plan into 2.
had a good run into cp but again wasted time (20sec) getting round the fence to 4.
5, 6, 7 all fine & even the run from 7 to the dirt road/path junction was grand; but ...really should've kept momentum flowing to head up the path, to get onto road &run along to 8. instead i struggled through undergrowth, almost impaled my left leg on a low branch and cursed my way round making mistake after mistake into 8, 9 (came back in from road far too early) &10 (too far west -undergrowth again!, overcorrected too far north)
probably lost 5-6mins.
was a bit too south of 11 as well.
most of the rest of the run was ok, took a few seconds over deciding which route to get down from road into 17 and could've ran more direct into 26 & done without falling over shin high chickenwire fences (twice).
would've been happier to have got under 60mins for this
Orienteering warm up/down (Drum Manor) 10:00 [1] 1.0 km (10:00 / km) +30m 8:42 / km
Friday Mar 4, 2011 #
MTB (Road) (To Sixmilewater Park) 45:00 [2] 20.0 km (2:15 / km) +175m 2:09 / km
Note
MTB (Road) (From Sixmilewater Park) 45:00 [2] 20.0 km (2:15 / km) +150m 2:10 / km
MTB (Road) (Ormeau Rd, Ravenhill) 30:00 [2] 11.0 km (2:44 / km) +50m 2:40 / km
Thursday Mar 3, 2011 #
Running (Cavehill incl mast&tr) 1:58:00 [3] 23.0 km (5:08 / km) +450m 4:40 / km
a few days of no rain & sunshine have produced a much cleaner run so i threw in several sections of track, trail, terrain & forest running. spent 1/2hr warming up with laps of the waterworks and then straight up cavehill, over to the mast, down to the wee bit of forest, over to hightown road car park and back round over cavehill before descending down behind the castle.
definitely felt the benefit of last nights spin and stretch.
Wednesday Mar 2, 2011 #
Running (Waterworks laps) 39:30 [3] 8.5 km (4:39 / km) +40m 4:32 / km
Core 20:00 [1]
Gym (Cross Trainer (Intervals)) 15:00 [3] 1.95 km (7:42 / km)
Gym (Spin Class) 27:00 [4] 18.0 km (1:30 / km)
Tuesday Mar 1, 2011 #
Running (Larne & Coast Road) 1:01:00 [3] 13.25 km (4:36 / km) +200m 4:17 / km