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Training Log Archive: sjreeve

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Running17 11:20:01 88.39(7:42) 142.25(4:47) 2835
  MTB (Road)10 10:46:56 144.38(4:29) 232.35(2:47) 3415
  Gym 12 8:17:10 143.38(3:28) 230.74(2:09) 3545
  Hiking2 4:15:00 12.12(21:03) 19.5(13:05) 620
  Mountain Running2 2:29:00 12.43(11:59) 20.0(7:27) 1424
  Strength & Conditioning8 2:02:00
  Pilates1 30:00
  Core3 30:00
  Total46 40:10:07 400.69 644.84 11839

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Sunday Jul 31, 2011 #

5 PM

Running (Waterworks laps&Westlands) 39:00 [3] 8.75 km (4:27 / km) +75m 4:16 / km
shoes: Asics 2160

post work run in the drizzle.

Saturday Jul 30, 2011 #

9 AM

Running warm up/down (Parkrun) 15:00 [2] 3.25 km (4:37 / km) +30m 4:25 / km
shoes: Asics 2160

Running race (Parkrun) 18:28 [4] 5.0 km (3:42 / km) +30m 3:35 / km
shoes: Asics 2160

faded a bit between 3 & 4k. should be a sub 19min run thou

Running warm up/down (Parkrun) 17:30 [2] 4.0 km (4:23 / km) +50m 4:07 / km
shoes: Asics 2160

10 AM

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

Core 10:00 [2]

4 PM

MTB (Road) (Newtownabbey) 53:00 [3] 20.0 km (2:39 / km) +300m 2:28 / km

Friday Jul 29, 2011 #

6 PM

Gym (Spin Bike) 50:00 [3] 35.5 km (1:25 / km)

Gym (Cross Trainer) 18:45 [3] 2.4 km (7:49 / km)

increasing resistance until fail
7 PM

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

Thursday Jul 28, 2011 #

9 AM

Running (Waterworks laps clockwise) 50:00 [3] 11.0 km (4:33 / km) +200m 4:10 / km
shoes: Asics 2160

10 AM

Strength & Conditioning (Circuits 3-2-1) 10:00 [3]

Wednesday Jul 27, 2011 #

6 AM

Note

wedding, late shift followed by an early today. motivation low
6 PM

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

Gym (Rope Climb) 18:00 [3] 1.23 km (14:42 / km) +1225m 2:27 / km

Gym (Spin Bike) 32:00 [3] 21.5 km (1:29 / km)

Tuesday Jul 26, 2011 #

Note
(rest day)

and recovery, not much sleep

Monday Jul 25, 2011 #

10 AM

Running (Cavehill) 1:06:00 [3] 13.0 km (5:05 / km) +470m 4:18 / km
shoes: Asics 2160

a run just before heading off to J&Ms wedding. won't be any training tomorrow but will pack kit just in case of a coastal run before a late shift at work!

Sunday Jul 24, 2011 #

10 AM

MTB (Road) (Bike to Work) 1:27:56 [3] 33.3 km (2:38 / km) +485m 2:28 / km

grand ride into work, great day for being out on the bike. 'enjoy' the route into work, climbs and undulating country roads. felt easier than at 6:30 yesterday morning
1 PM

MTB (Road) (From Work via Route 93) 2:26:17 [2] 48.0 km (3:03 / km) +780m 2:49 / km

a more 'leisurely' return. took the turn to glenoe, up the 19% bend and on to go round loughmourne then onto & through woodburn. alot of trees removed, gravel tracks in good condition and despite restrictions the moto-X folks are still using the trails. out & up to monument, then nice descent down to coast at whitehead and along to docks & back home.

Saturday Jul 23, 2011 #

6 AM

MTB (Road) (Bike to Work) 1:30:36 [3] 33.3 km (2:43 / km) +485m 2:32 / km

great morning for a bike to work! cool & misty along irish hill road. has been too long since last bike commute. legs felt grand. on way home might take a detour via woodburn to check out access restrictions re:sudden oak death disease
5 PM

MTB (Road) (From Work via Woodburn) 1:42:37 [3] 39.0 km (2:38 / km) +595m 2:27 / km

good ride home. woodburn has a bit of clearance going on. access restricted to fire roads which appear to be in good condition for the trucks.
will miss out on the tour of down sportive tomorrow as i have to return to work! ...grrr, was already missing the poison glen tour due to working today and missing a lift!

congrats cadel!

Friday Jul 22, 2011 #

1 PM

Running (Cavehill) 1:01:00 [3] 12.75 km (4:47 / km) +465m 4:03 / km
shoes: Asics 2160

3 PM

Strength & Conditioning (Circuits 3-2-1) 20:00 [4]

3 x (3mins Strength, 2mins Cardio, 1min Abs)

Strength & Conditioning warm up/down 6:00 [1]

Thursday Jul 21, 2011 #

9 AM

Strength & Conditioning (Circuits 3-2-1) 20:00 [4]

3 x (3mins Strength, 2mins Cardio, 1min Abs)

Strength & Conditioning warm up/down (Circuits 3-2-1) 6:00 [1]

Wednesday Jul 20, 2011 #

5 PM

Gym (Spin Class) 47:00 [4] 23.0 km (2:03 / km)

high resistance
6 PM

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

Gym (Rope Climb) 15:00 [3] 1.0 km (15:00 / km) +1000m 2:30 / km

Gym (Rowing) 7:50 [4] 2.0 km (3:55 / km)

Tuesday Jul 19, 2011 #

8 AM

MTB (Road) (Newtownabbey) 55:00 [3] 20.0 km (2:45 / km) +300m 2:33 / km

10 AM

Running (Waterworks laps clockwise) 33:00 [3] 7.75 km (4:15 / km) +130m 3:56 / km
shoes: Asics 2160

Core 10:00 [1]

Monday Jul 18, 2011 #

6 PM

Running (To Gym) 9:30 [3] 2.0 km (4:45 / km) +40m 4:19 / km
shoes: Asics 2160

Gym (Spin Class) 32:00 [4] 19.5 km (1:38 / km)

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

Gym (Rowing) 10:00 [3] 2.3 km (4:21 / km)

5 x 1:40min intervals, 20sec rest
7 PM

Gym (Rope Climb) 8:30 [3] 0.51 km (16:40 / km) +510m 2:47 / km

Running (From Gym via waterworks) 23:00 [2] 5.0 km (4:36 / km) +55m 4:22 / km
shoes: Asics 2160

Sunday Jul 17, 2011 #

11 AM

Hiking (Slievelamagan) 3:15:00 [1] * 13.0 km (15:00 / km) +580m 12:16 / km

an easy mournes route with minimal navigation from carrick little car park, alongside annalong wood. strong wind & rain showers with rain easing as reached summit. wind stronger between lamagan & cove. descended to cove lough & lower cove & back to track at top of annalong wood.

Saturday Jul 16, 2011 #

9 AM

Running warm up/down (Parkrun) 12:00 [2] 3.0 km (4:00 / km) +55m 3:40 / km
shoes: Asics 2160

Running race (Parkrun) 19:05 [4] 5.0 km (3:49 / km) +25m 3:43 / km
shoes: Asics 2160

legs felt tired, perhaps not warmed down/stretched sufficiently from last night. never really pushed myself at any point.

Running warm up/down (Parkrun) 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Asics 2160

12 PM

Gym (Spin Class) 35:00 [4] 22.0 km (1:35 / km)

working around the 'bite' point on climbs and sprints

Gym (Rope Climb) 15:00 [2] 0.81 km (18:31 / km) +810m 3:05 / km

1 PM

Gym (Cross Trainer) 10:00 [2] 1.25 km (8:00 / km)

2 PM

MTB (Road) (out to Xtra-vision &back!) 30:00 [2] 9.0 km (3:20 / km) +100m 3:09 / km

more like interval training with at least a dozen stops at traffic lights

Friday Jul 15, 2011 #

6 PM

Running (Ballysillan & Antrim Road) 56:00 [3] 11.25 km (4:59 / km) +250m 4:29 / km
shoes: Asics 2160

through waterworks, up antrim road, around castle, onto upper cavehill then ballysillan, down oldpark, cliftonville.
could be a damp weekend

Thursday Jul 14, 2011 #

8 AM

Running (Cavehill incl mast&trails) 2:13:00 [3] 24.0 km (5:33 / km) +710m 4:50 / km
shoes: Asics 2160

a couple of loops of the waterworks to get warmed up & then up &over cavehill, looping around the dry trails before dropping down behind the zoo and back up to punchbowl and then down behind castle before heading home.
felt slow to start but strong run up the main climb & the shorter hills on the loops

Wednesday Jul 13, 2011 #

11 AM

Note
(rest day)

walking newgrange visitor centre up to dowth monument
4 PM

Note
(rest day)

walking divis and black mountain, nothing as strenuous as a hike thou

Tuesday Jul 12, 2011 #

8 AM

Note
(rest day)

walking dublin city

Monday Jul 11, 2011 #

6 PM

Note
(rest day)

left work & straight to dublin

Sunday Jul 10, 2011 #

5 PM

Strength & Conditioning (& Dumbbells) 20:00 [3]

after work squeezed in a short session before heading out

Saturday Jul 9, 2011 #

7 AM

Note

didn't really stand a chance of getting up in time to do the bike commute to work!
6 PM

Running warm up/down (To Gym) 9:30 [2] 2.25 km (4:13 / km) +20m 4:03 / km
shoes: Asics 2160

Gym (Cross Trainer) 15:00 [3] 1.9 km (7:54 / km)

Gym (Spin Bike) 45:00 [4] 35.5 km (1:16 / km)

7 PM

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

Running warm up/down (From Gym) 10:30 [2] 2.25 km (4:40 / km) +40m 4:17 / km
shoes: Asics 2160

Friday Jul 8, 2011 #

1 PM

Note
(rest day)

and recovery, and a long drive back. a working weekend meant i couldn't stay down for the world trail champs in letterfrack

Thursday Jul 7, 2011 #

10 AM

Mountain Running (Diamond Hill) 1:14:00 [3] 11.0 km (6:44 / km) +570m 5:21 / km

a shortish run on the loops over and around Diamond Hill. the views through the drizzle were great. could've stayed out all day but had a wedding to get to.

Wednesday Jul 6, 2011 #

4 PM

Note
(rest day)

drive after work to Letterfrack for tomorrows wedding

Tuesday Jul 5, 2011 #

9 AM

Running (Waterworks laps clockwise) 28:30 [3] 6.5 km (4:23 / km) +70m 4:10 / km
shoes: Asics 2160

a run in the rain with the park to myself!

Strength & Conditioning 10:00 [2]

Core 10:00 [1]

10 AM

Pilates 30:00 [1]

Monday Jul 4, 2011 #

6 PM

MTB (Road) (Newtownabbey) 49:30 [3] 20.0 km (2:29 / km) +300m 2:18 / km

really need to get at least a bike to work commute in every week and today would've been ideal but the 8 hours sleep was appreciated. maybe the weekend shifts for this week!?!

Sunday Jul 3, 2011 #

5 PM

MTB (Road) 17:00 [2] 4.75 km (3:35 / km) +45m 3:25 / km

6 PM

Gym (Cross Trainer) 10:00 [3] 1.25 km (8:00 / km)

Gym (Spin Bike) 30:00 [3] 22.0 km (1:22 / km)

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

Saturday Jul 2, 2011 #

9 AM

Running warm up/down (Parkrun) 15:00 [2] 3.0 km (5:00 / km) +55m 4:35 / km
shoes: Asics 2160

Running race (Parkrun) 18:58 [4] 5.0 km (3:48 / km) +25m 3:42 / km
shoes: Asics 2160

took it a bit easy but did chase down a couple of places to finish top ten

Running warm up/down (Parkrun) 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Asics 2160

12 PM

Hiking warm up/down (Newcastle & Murlough) 1:00:00 [1] 6.5 km (9:14 / km) +40m 8:57 / km

along the pebble beach and loop into dunes and back to race registration
1 PM

Running warm up/down (Newcastle Promenade) 10:00 [1] 1.5 km (6:40 / km)

2 PM

Mountain Running race (Slieve Donard) 1:15:00 [4] 9.0 km (8:20 / km) +854m 5:39 / km

could've run out harder to get to the glen river quicker, spent too much time moving through the field running up through donard forest. climbed ok but was too slow over the "flatter" 500-600m and lost a couple of placings which i knew i wouldn't get back as i don't have a decent descent over the steep stuff. think i ran under 50min to summit (under 45 would be good!) descent was ok but think i lost 6 or 7 placings overall, was passed by more but clawed them back as i was flying back down through the forest & along the promenade. glad to have run this route as have only ever ran the glen river route up donard
3 PM

Running warm up/down (Newcastle Promenade & Sea) 15:00 [2] 3.0 km (5:00 / km)

6 PM

MTB (Road) (Duncairn Gardens) 15:00 [3] 5.0 km (3:00 / km) +25m 2:56 / km

a quick spin up & down cliftonville rd & duncairn gardens to loosen the legs up again.

Friday Jul 1, 2011 #

6 PM

Gym (Cross Trainer) 10:00 [2] 1.1 km (9:05 / km)

Gym (Spin Bike) 20:00 [3] 13.0 km (1:32 / km)

Gym (Spin Class) 30:00 [3] 17.5 km (1:43 / km)

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