Training Log Archive: sjreeveIn the 31 days ending Oct 31, 2011:
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| 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 | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Oct 31, 2011 #
Yoga (Dynamic) 35:00 [1]
Sunday Oct 30, 2011 #
Orienteering warm up/down (Coumshingaun) 9:00 [2] 1.5 km (6:00 / km) +61m 4:59 / km
Orienteering race (Coumshingaun) 2:25:00 [3] **** 15.79 km (9:11 / km) +661m 7:36 / km
spiked:19/27c
10.8k 450m
not so much a race, too many errors. intensity both physically & mentally were lower than usual. really enjoyed the terrain and there looked like some good horseshoe mountain runs.
the split analysis shows a 31min time loss but in reality it was alot more.
1. lost between 30-60 sec climbing too high when i really had no reason to.
2. again just climbed that bit too high was moving well. 3. lost 4mins, ran west thinking i'd be caught by an unmapped wall to then follow to control. (didn't realise descriptions were wrong!) ran too high then too far south to the edge of map. came back north & saw dooby running into the control below me. 4. could've just tailed the next few controls but didn't. i actually lost another 30-60 sec stopping too short of 4 in another unmapped marshy area thinking darren had maybe made an error. 5. ran too far east, distracted by another control lost 1min!!! 6. one of my few good legs. good running and the features & landscape just seemed obvious. 7. not too bad, but was a little hesistant when crossing the wall & then the stream, keeping above the control circle to drop down into it. more direct running would've saved 30sec. 8. ran well but dropped too much height and had to relocate east of 14 & walked back up to control. lost between 1-2mins.
9. pace had slowed right down by now (enthusiasm & moral low) but navigated well into control. 10. then fell apart, distracted by the detail on the ground i failed to simplify. failing by at least 4mins of wandering.
11. control was obvious but i was convinced for a good while it wasn't mine. lost 10-30sec. 12. moved far too slow and without purpose. doglegged the route and lost 45sec. 13. attacked the two large boulders and thought i'd taken a good enough bearing but was too far north, caught by the track. wasted time at control 204 until saw jonny above the crag next to the control. lost 3mins!
14 & 15. i lost over 10mins!?! (maybe not as much as that as 208 wasn't working & was wrapped up in tape so not even a light was visible!) running too fast downhill crossing the fence above 20. then ending up in the area between 17 & 19.
16. 17. 18. & 19. were the most consistent for me but then over confident i missed 20 and eventually looped back around relocating off the round marsh and walking into it, losing nearly 9mins!
21. 22. 23. 24. 25. 26 & 27. were relatively error free. i was now over the two hours and just wanted to get back to download.
Saturday Oct 29, 2011 #
Orienteering (Glengarra Wood) 34:28 [2] 3.35 km (10:17 / km) +71m 9:18 / km
Shadowing Course 2
Orienteering (Glengarra Wood) 27:58 [2] 2.9 km (9:39 / km) +3m 9:36 / km
Orienteering (Glengarra Wood) 22:22 [2] 1.8 km (12:26 / km) +76m 10:16 / km
Orienteering (Glengarra Wood) 20:03 [2] 1.32 km (15:11 / km) +62m 12:18 / km
Orienteering (Glengarra Wood) 15:00 [0] 0.0 km
Orienteering warm up/down (Glengarra Wood) 13:18 [1] 1.74 km (7:39 / km)
Friday Oct 28, 2011 #
MTB (Road) (Newtownabbey) 57:51 [3] 19.15 km (3:01 / km) +170m 2:54 / km
Thursday Oct 27, 2011 #
Core (Dynamic & Static) 30:00 [1]
Strength & Conditioning (& Dumbells) 20:00 [2]
Running (Lunchtime loop & steps) 18:17 [3] 4.15 km (4:24 / km) +60m 4:07 / km
shoes: Saucony Progrid Jazz 14
1. 4:39
2. 4:59
3. 4:34
4. 3:55
Wednesday Oct 26, 2011 #
Running warm up/down (Crumlin Ballygomartin) 21:19 [2] 4.35 km (4:54 / km) +35m 4:43 / km
shoes: Saucony Progrid Jazz 14
Running (Waterworks, Cavehill Rd) 1:01:15 [3] 13.15 km (4:39 / km) +110m 4:28 / km
shoes: Saucony Progrid Jazz 14
Strength & Conditioning (Circuits (Trail Guide)) 10:00 [3]
Running (Lunchtime loop & steps) 18:15 [3] 4.15 km (4:24 / km) +60m 4:06 / km
shoes: Saucony Progrid Jazz 14
1. 4:19
2. 4:53
3. 4:42
4. 3:55
Tuesday Oct 25, 2011 #
MTB (Road) (Glencairn Divis Ballyhill) 1:33:31 [3] 26.2 km (3:34 / km) +625m 3:11 / km
a good lung bursting climb up into the mist on the Belfast Hills. Nice tarmac stretch on way home to spin out the legs.
Monday Oct 24, 2011 #
Running (Waterworks laps clockwise) 1:17:08 [3] 16.75 km (4:36 / km) +100m 4:28 / km
shoes: Saucony Progrid Jazz 14
Strength & Conditioning (Circuits (Trail Guide)) 10:00 [3]
Sunday Oct 23, 2011 #
Running warm up/down (To Gym) 9:02 [3] 2.15 km (4:12 / km) +10m 4:06 / km
shoes: Saucony Progrid Jazz 14
Gym (Spin Bike) 20:00 [3] 14.5 km (1:23 / km)
Circuits (Gym Session) 30:00 [4]
10 stations 50 seconds each, minimum transition time.
3 circuits.
5mins stretching
Running warm up/down (From Gym) 10:48 [2] 2.15 km (5:01 / km) +45m 4:33 / km
shoes: Saucony Progrid Jazz 14
Saturday Oct 22, 2011 #
Yoga (Dynamic & Static) 10:00 [1]
Strength & Conditioning (& Dumbbells) 20:00 [1]
Core (Dynamic & Static) 10:00 [2]
Running (Lunchtime loop & tail) 30:55 [3] 7.0 km (4:25 / km) +100m 4:07 / km
shoes: Asics 2160
the last long saturday shift (winter hours begin next week!!)
running was ok, strong headwind for 1st half
1. 4:53
2. 4:56
3. 4:47
4. 4:16
5. 3:56
6. 4:31
7. 3:35
Friday Oct 21, 2011 #
Yoga (Dynamic) 35:00 [1]
Core (Dynamic) 20:00 [2]
Running (To Gym) 9:10 [3] 2.15 km (4:16 / km) +10m 4:10 / km
shoes: Saucony Progrid Jazz 14
Gym (Spin Class) 30:00 [4] 14.5 km (2:04 / km)
Running long (Lagan Towpath) 1:40:46 [3] 21.7 km (4:39 / km) +55m 4:35 / km
shoes: Saucony Progrid Jazz 14
Gym (Spin Bike) 15:00 [3] 10.5 km (1:26 / km)
Running warm up/down (From Gym) 1:11 [2] 2.15 km (33 / km) +45m 30 / km
shoes: Saucony Progrid Jazz 14
Thursday Oct 20, 2011 #
Running (Waterworks laps) 37:58 [3] 8.5 km (4:28 / km) +55m 4:20 / km
shoes: Saucony Progrid Jazz 14
Running (Lunchtime loop & tail) 30:52 [3] 7.0 km (4:25 / km) +100m 4:07 / km
shoes: Asics 2160
1. 5:08
2. 4:11
3. 4:56
4. 4:36
5. 3:58
6. 3:50
7. 3:59
thought I would be faster than fridays run but maybe I held back on the downhills as the 1st km climb wasn't too bad. kept pace comfortable.
Wednesday Oct 19, 2011 #
Running warm up/down (To Circuits) 16:52 [2] 3.35 km (5:02 / km)
shoes: Asics 2160
Circuits (Stranmillis) 1:00:00 [4]
12 min warm up
16 stations, run 2 laps of hall after every 4 stations. 1 rest station.
only 40 secs per station including 10 sec transition.
x3 circuits
6 min warm down.
Tuesday Oct 18, 2011 #
Note
(rest day)
Monday Oct 17, 2011 #
Note
(rest day)
Sunday Oct 16, 2011 #
Orienteering warm up/down (Slieve Foye) 12:00 [2] 1.25 km (9:36 / km) +130m 6:19 / km
Orienteering race (Slieve Foye) 1:50:59 [4] **** 12.9 km (8:36 / km) +535m 7:08 / km
spiked:13/19c
Brown 9.3km 320m
27 mins of calculated time loss!!!
was looking forward to a weekend of orienteering on hilly but very runnable terrain. fitness wasn't going to be an issue but feel I'm wasting too much time and effort trying to correct navigation errors. Route planning simply isn't strong enough and inconsistant.
this started very well but really wasn't reading the compass and contours leaving 4 and travelled far to south almost looping back to 3.
was then just slow climbing to 6.
7 was ok. 8 & 10 were disasters.
11 & 12 were good but stayed far too high for 13 although pacing wasn't too bad for the leg.
dropped height early for 14 which seemed to work. was a bit hesitant on the compass bearing descents but even managed to switch off for 19 and ended up contouring round to the stone wall junctions losing another minute and a half!
Saturday Oct 15, 2011 #
Running warm up/down (To Parkrun) 10:00 [2] 1.95 km (5:08 / km) +10m 5:00 / km
shoes: Asics 2160
Running race (Waterworks Parkrun) 18:15 [4] 5.0 km (3:39 / km) +25m 3:34 / km
shoes: Asics 2160
Running warm up/down (From Parkrun) 7:25 [2] 1.25 km (5:56 / km) +15m 5:36 / km
shoes: Asics 2160
Orienteering (Pre-O Slieve Garron) 15:00 [0] *** 1.5 km (10:00 / km)
spiked:2/4c
1. A was inside marsh not B on the edge
4. C was on crag and also contour, D was a separate unmarked boulder (i knew this but didn't revise my card)
Orienteering warm up/down (Slieve Garron) 7:45 [2] 1.5 km (5:10 / km) +50m 4:26 / km
Orienteering race (Slieve Garron) 1:17:34 [4] **** 9.15 km (8:29 / km) +345m 7:08 / km
spiked:25/29c
Brown 6.8km 330m
got off to a good start in the forest, very runnable and well mapped.
was a bit slow once reaching the top of the first climb to 7 deciding whether to contour round to the north or south - took the south, and lost too much time getting to control circle. lost 3mins
flowed through the next few controls over very runnable terrain.
didn't learn from previous error returning to 13 from the south losing another minute but was getting a bit frustrated at the repetitiveness of back & forth across the same area of hill. this frustration increased when I switched off due to being able to see control 14 & lost 90 sec running 180degrees away from 15 and wasn't overly motivated to race back across to 16 but kept going due to being able to see others also running back & forth.
enjoyed running over another bit of the hill for the next few controls but it was tough getting back to the forest across the wet ground & lost up to 4 mins running down the forest ride to 24 instead of taking an easy right up the hill. then wasted 3 mins to 27 contouring & staying to high & then relocating from cp1. could've moved back through the forest faster but wanted to execute my route plan properly.
should've been closer to the hour. enjoyed the hill & forest running
Orienteering warm up/down (Slive Garron) 12:30 [1] 1.0 km (12:30 / km) +30m 10:52 / km
Friday Oct 14, 2011 #
Strength & Conditioning (& Dumbbells) 20:00 [1]
Core (Dynamic & Static) 10:00 [2]
Running (Lunchtime loop & tail) 30:32 [3] 7.0 km (4:22 / km) +100m 4:04 / km
shoes: Asics 2160
the legs were never going to turn over as quick as yesterday after the spin session. just under two mins slower than thursday.
1. 5:30
2. 4:12
3. 4:44
4. 4:12
5. 3:58
6. 3:46
7. 4:07
hoping this weeks lunchtime climb is good prep for this weekend.
Gym (Spin Bike) 48:30 [3] 40.0 km (1:13 / km)
timetrialling the rest.
Gym warm up/down (Stretches) 5:00 [1]
Thursday Oct 13, 2011 #
Running (Lunchtime loop & tail) 28:46 [3] 7.0 km (4:07 / km) +100m 3:50 / km
shoes: Asics 2160
1. 4:50
2. 3:59
3. 4:27
4. 4:08
5. 3:46
6. 3:44
7. 3:43
pushed on for the last 3km. the steep 1st km was good to be below 5mins too.
Gym (Spin Bike) 1:00:00 [3] 40.0 km (1:30 / km)
Gym warm up/down (Stretches) 5:00 [0]
Wednesday Oct 12, 2011 #
Yoga (Dynamic) 20:00 [1]
Running (Lunchtime loop & tail) 30:06 [3] 7.0 km (4:18 / km) +100m 4:01 / km
shoes: Asics 2160
1. 4:48
2. 4:38
3. 4:35
4. 4:03
5. 3:56
6. 4:34
7. 3:30
happy enough to record sub 5min kms over the hill sections & felt like i could push on more. it is less windy this week if that counts for a few seconds!
Tuesday Oct 11, 2011 #
Strength & Conditioning (& Dumbbells) 10:00 [1]
Strength & Conditioning (Circuits 3-2-1) 25:00 [3]
Running (Lunchtime loop & tail) 30:47 [3] 7.0 km (4:24 / km) +100m 4:06 / km
shoes: Asics 2160
1. 5:06
2. 4:41
3. 4:42
4. 4:10
5. 4:01
6. 4:34
7. 3:42
Monday Oct 10, 2011 #
Strength & Conditioning (Circuits 3-2-1) 25:00 [3]
Running (Lunchtime loop & tail) 31:19 [3] 7.0 km (4:28 / km) +100m 4:11 / km
shoes: Asics 2160
felt ok and glad i got out. kept a lid on the last km and overall was faster than i thought it would be.
1. 5:01
2. 5:13
3. 4:55
4. 4:18
5. 3:57
6. 4:25
7. 3:32
Sunday Oct 9, 2011 #
Yoga (Dynamic) 1:05:00 [1]
Saturday Oct 8, 2011 #
Mountain Running warm up/down (Slieve Gallion) 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
Mountain Running race (Slieve Gallion) 46:00 [4] 8.1 km (5:41 / km) +450m 4:27 / km
really wanted to stay closer to johnny & andrew through the forest but dropped back & got caught by three others and was slow up to and along the fire road. climbed ok caught one and should've pushed harder to catch the other two as by the time i was back at the style they were gone & there was no chance of catching them despite the muddy descent. ran well to consolidate 5th but did take a slip&fall back into the forest losing a few seconds as i ran off a bang to the knee.
really enjoyable run, great tea & sandwiches - thanks McCloy & Co.
Mountain Running warm up/down (Slieve Gallion) 10:00 [1] 1.5 km (6:40 / km) +25m 6:09 / km
Hiking (Cairndaisy Glen Loop) 2:20:00 [2] 19.1 km (7:20 / km) +550m 6:24 / km
Friday Oct 7, 2011 #
Running warm up/down (To Gym (meandering)) 12:39 [2] 2.85 km (4:26 / km) +20m 4:17 / km
shoes: Asics 2160
Circuits (Gym Session) 30:00 [4]
1st circuit 30sec each; 2nd & 3rd circuits 45sec each; 4th circuit 20sec each
Gym (Spin Class) 45:00 [4] 22.5 km (2:00 / km)
Gym (Rope Climb) 10:00 [1] 0.6 km (16:40 / km) +600m 2:47 / km
Running (From Gym (v. meandering)) 25:01 [3] 5.25 km (4:46 / km) +56m 4:31 / km
shoes: Asics 2160
Thursday Oct 6, 2011 #
Core (Dynamic & Static) 20:00 [1]
Strength & Conditioning (Circuits 3-2-1) 25:00 [3]
Running (Lunchtime loop & tail) 31:24 [3] 7.0 km (4:29 / km) +200m 3:56 / km
shoes: Asics 2160
a break in the downpour of hail and showers allowed a dry lunchtime run
1. 5:15
2. 4:35
3. 5:05
4. 4:43
5. 3.55
6. 3:42
7. 3:50
Wednesday Oct 5, 2011 #
Core (Dynamic) 10:00 [2]
Strength & Conditioning (& Dumbbells) 10:00 [1]
Strength & Conditioning (Circuits (Trail Guide)) 20:00 [4]
Running (Lunchtime loop & tail) 31:50 [3] 7.0 km (4:33 / km) +200m 3:59 / km
shoes: Asics 2160
straight into the steeper 1km of climb & headwind on descent.
work hours mean i will probably miss all of October midweek O-training as well as September
Tuesday Oct 4, 2011 #
Running (Waterworks laps & stream) 34:00 [3] 7.5 km (4:32 / km) +100m 4:15 / km
Strength & Conditioning (Circuits (Trail Guide)) 10:00 [4]
has been a month since I last did these post run. could only get 10mins in before work but should do these more often.
Running (Lunchtime loop & tail) 30:49 [3] 7.0 km (4:24 / km) +200m 3:51 / km
shoes: Asics 2160
1. 4:41
2. 5:12
3. 5:06
4. 4:20
5. 3:42
6. 4.22
7. 3.16
Monday Oct 3, 2011 #
Running (Crumlin Ballygomartin) 19:55 [3] 4.5 km (4:26 / km) +50m 4:12 / km
shoes: Asics 2160
Running (Lunchtime loop & tail) 31:06 [3] 7.0 km (4:27 / km) +200m 3:53 / km
shoes: Asics 2160
2. 5:07
3. 4:58
4. 4:15
5. 3:54
6. 4:24
7: 3:25
Note
19:30 - 21:30
Sunday Oct 2, 2011 #
Running (WaterworksCastle dumbbell) 48:18 [3] 9.93 km (4:52 / km) +401m 4:03 / km
shoes: Asics 2160
Saturday Oct 1, 2011 #
Orienteering warm up/down (NIOC & JHI Gortnalughney) 15:00 [1] 2.5 km (6:00 / km) +50m 5:27 / km
Orienteering race (NIOC Gortnalughany) 1:43:19 [4] **** 13.77 km (7:30 / km) +523m 6:18 / km
spiked:18/26c
running nearly 5k more and climbing nealry an extra 150m may go someway to explain the extra 20 to 30mins spent out on the course. will be good to compare the splits.
i started well enough, navigating well into 1, 2, 3, 4, 5, 6 & 7. route choice could've been better but intentionally stayed high on 6 and then ran down & up the dry valley to 7.
8 was fine but drifted to the south of the control circle & spent a while here.
9 was a wet uphill & mental slog (i became lost in thoughts) and i drifted too far east & was a bit too high and zigzagged between parallel re-entrants
10 i thought i'd stay high to contour round but overran by a good bit & lost alot of time here
a quick run over to 11 was great but the rush of blood to the head resulted in a complete mess of 12, initially running to far east, almost reaching 14!
13 & 14 were grand but again i really didn't orientate myself well coming out of the control and was too far south before realising 15 was 250m behind me!
16 was grand & 17 ok. josh had caught me by now & i was tiring mentally but no longer alone on the course i tried to focus. drifted too far west of 18, doglegged 19, 20 was ok but maybe doglegged the route to 21. 22 i overcompensated slightly & was a little too far west but had paced it well. thought i had a good run to 23 but then blew it by running straight to 25 before realising i'd missed out 24 which was a frustratingly obvious control from the path, especially as i left the path too soon and wasted time running across the peat cuttings.
25, 26 & F all grand but i lost alot of time out there. splits have me losing 20mins 10, 12 & 15 the biggest time loss (over 3mins on each), 9, 18 & 24 (over 2mins each) then 17 & 22 (over 1min each)