Training Log Archive: sjreeveIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
Mountain Running warm up/down (Loughshannagh Horseshoe) 28:34 [2] 2.3 km (12:25 / km) +85m 10:29 / km
Mountain Running (Loughshannagh Horseshoe) 48:44 [4] 6.7 km (7:16 / km) +480m 5:21 / km
Running warm up/down (Loughshannagh Horseshoe) 22:27 [1] 2.1 km (10:41 / km) +38m 9:48 / km
Wednesday May 30, 2012 #
Running (Around Town) 33:18 [3] 7.0 km (4:45 / km) +50m 4:36 / km
shoes: Asics 2160 A/W11
Running (Lunchtime loop & tail) 29:20 [3] 7.1 km (4:08 / km) +95m 3:52 / km
shoes: Asics 2160
Tuesday May 29, 2012 #
Running warm up/down (To Gym) 9:49 [2] 2.2 km (4:28 / km) +10m 4:22 / km
shoes: Asics 2160 A/W11
Yoga (Gym Session) 1:00:00 [1]
Strength & Conditioning (Kettle Bells) 30:00 [2]
Gym (Spin Bike) 33:30 [3] 22.5 km (1:29 / km)
Running warm up/down (From Gym) 10:45 [2] 2.2 km (4:53 / km) +40m 4:29 / km
shoes: Asics 2160 A/W11
Monday May 28, 2012 #
MTB (Road) 28:01 [2] 8.8 km (3:11 / km) +80m 3:03 / km
Running (Waterworks laps) 38:36 [3] 8.5 km (4:32 / km) +40m 4:26 / km
shoes: Asics 2160 A/W11
Sunday May 27, 2012 #
Note
(rest day)
had intended to do the charity duathlon at peatlands park on the way back up from Fermanagh to Belfast but this was postponed.
went for a few walks in the sunshine but this turned into a rest day.
Saturday May 26, 2012 #
Running warm up/down (To parkrun) 20:13 [2] 3.3 km (6:08 / km) +5m 6:05 / km
shoes: Asics 2160 A/W11
Running race (Waterworks parkrun) 18:36 [4] 5.0 km (3:43 / km) +35m 3:36 / km
shoes: Asics 2160 A/W11
Running warm up/down (From parkrun) 14:30 [2] 2.9 km (5:00 / km) +20m 4:50 / km
shoes: Asics 2160 A/W11
Orienteering warm up/down (Magilligan) 5:42 [2] 0.75 km (7:36 / km)
Orienteering race (Magilligan) 1:05:16 [4] *** 10.76 km (6:04 / km) +10m 6:02 / km
spiked:12/17c
a very warm, sunny day out on the dunes with a strong breeze.
a slow zig-zag route to 1, took a bearing at fence crossing but was too far south. tried a bearing again to 2 but again too far south and i lost a bit of time. probably was still not really into the map running to 3. i really didn't realise how far east i'd drifted, thinking i'd corrected a little bit of drift crossing the ditch at the marked point i ran south but hit control 4 instead! there was very little fluid orienteering and despite running a good bearing from 3 to 4 i overcompensated running around unmapped rough vegetation. 5 & 6 were easy enough but i really should of crossed the ditch. bearing didn't work well on 7, saw some vegetation and ran to it realising far too late that i was on a linear feature.
so not a great start, i took the easy route to 8 and took the opportunity to get my head back in the game. hit 8 fine and was on top of 9 but didn't see it and wasted ther best part of 2mins pacing around. i had been on my own until now and Jack appeared, coming from 8 heading to where i'd been. i wasn't fooled by the pretending to tie a shoelace whilst secretly punching the control, so i raced over and now things were going to be competitive.
Jack was away to 10, the staight running to the fence gave me time to plan a route around the next few controls. Jack had drifted too far SW from the fence, i stayed fairly straight and punched ahead of him. it was now race time. i zig zagged a bit into 11 but was still ahead. 12, & 13 were grand. i overran 14 but so did Jack & he was too far N using the track. i doubled back and stayed the over side of the dune ridge to then head off to 15 unsighted. 15 was fine, i was slow but sure into 16 and then away to 17. i overcomplicated my route to 17 and then messed up in the circle. this could of cost me in the mini race with Jack but i was still enough ahead to coast the run in with Jack arriving 30 seconds later.
about 10 mins of errors out on the course, really wasn't focused enough until the long leg to 8 and then racing the last few controls. i think it does give you a mental safety net to run harder when being chased down - i didn't have the legs against Ingus at Navar but was strong enough today, although Jack did look more tired than i did at the finish!
Orienteering (Magilligan) 45:00 [2] *** 5.0 km (9:00 / km) +10m 8:55 / km
spiked:7/9c
1/2 pace
... i was tired now though!
jogged around the extra loop course, had hit control 7 at around 20mins and was on my way to 8 when i lost it. everything went it terms of physical and mental focus. i was now walking but was not too sure where. i eventually hit a obvious feature to relocate and slowly went off to the control. i had a cup of water after finishing the course earlier but nothing else. i was messing up 9 as well and using the fence subconciously as a handrail. i only remembered that i had a gel on me as i left the fence and took it. got back to finish 25mins after leaving 7!
drank all liquids in the car, then sat in the AGM pouring tea & biscuits into me.
i should have drank more after finishing and i was also complacent out on the loop with only control 8 not on part of the dunes i'd run on during my course earlier.
Friday May 25, 2012 #
MTB (Road) (Newtownabbey) 55:00 [2] 19.0 km (2:54 / km) +170m 2:46 / km
Thursday May 24, 2012 #
Running warm up/down (Monument) 32:26 [2] 4.77 km (6:48 / km) +135m 5:57 / km
Mountain Running race (Monument) 32:46 [4] 6.36 km (5:09 / km) +305m 4:09 / km
i hadn't run this race before which is also based out of Tollymore. From orienteering here & in my head i could roughly work out the route from folks descriptions basically fast-fast-uphill-down-fast-fast-up-down-fast-fast-hill to finish. got a good start as its a mass charge downhill & i could've got boxed in before hitting the trails. there seemed to be a few faces missing so just tucked in to make up the numbers in the leading 10. trails were very dry & was tempting to charge at this but was mindful of the possible steepness of the climb ahead. took the first part of the climb too easy and was passed by 3, kept close to the third and caught & passed them after the stile out of the forest. the run to the "white rock" was grand but the subtle climb took away any speed, a newcastle runner took a better route up the hill to the rock and passed myself & another. the run back to the forest and then to the river was fast, i was gaining on the runner ahead but i hadn't caught them by the finish hill so i think i was 13th which was grand although i felt like I'd ran harder at the previous to H & D races.
Running warm up/down (Monument) 27:53 [1] 2.2 km (12:40 / km) +50m 11:23 / km
Wednesday May 23, 2012 #
Running (Crumlin Ballysillan) 20:34 [3] 4.35 km (4:44 / km) +45m 4:30 / km
shoes: Asics 2160 A/W11
Running (Cavehill) 1:02:05 [3] 12.05 km (5:09 / km) +350m 4:30 / km
shoes: Asics 2160 A/W11
Tuesday May 22, 2012 #
Running warm up/down (To Gym) 9:39 [3] 2.2 km (4:23 / km) +10m 4:17 / km
shoes: Asics 2160 A/W11
Yoga (Gym Session) 1:00:00 [1]
Gym (Spin Bike) 14:00 [2] 7.7 km (1:49 / km)
Running (From Gym) 10:05 [3] 2.2 km (4:35 / km) +30m 4:17 / km
shoes: Asics 2160 A/W11
Monday May 21, 2012 #
Running warm up/down (To Gym) 9:59 [3] 2.2 km (4:32 / km) +10m 4:26 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 30:00 [3] 18.5 km (1:37 / km)
Running (From Gym via Waterworks) 25:48 [3] 5.6 km (4:36 / km) +60m 4:22 / km
shoes: Asics 2160 A/W11
Strength & Conditioning (Circuits (Trail Guide)) 12:00 [2]
Sunday May 20, 2012 #
Note
(rest day)
Saturday May 19, 2012 #
Hiking warm up/down (Night Navigation) 19:19 [2] 2.15 km (8:59 / km) +25m 8:29 / km
Hiking (Night Navigation) 3:30:00 [2] *** 18.0 km (11:40 / km) +420m 10:27 / km
spiked:28/32c
Friday May 18, 2012 #
Running warm up/down (To Gym) 9:16 [2] 2.2 km (4:13 / km) +10m 4:07 / km
shoes: Asics 2160 A/W11
Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)
Running warm up/down (From Gym) 10:21 [2] 2.2 km (4:42 / km) +30m 4:24 / km
shoes: Asics 2160 A/W11
Circuits (Gym Session) 25:00 [3]
Gym (Rowing) 8:25 [2] 2.0 km (4:13 / km)
Gym (Spin Class) 50:00 [3] 27.0 km (1:51 / km)
Thursday May 17, 2012 #
Note
(rest day)
Wednesday May 16, 2012 #
MTB (Road) (Newtownabbey) 58:07 [3] 19.1 km (3:03 / km) +200m 2:53 / km
Tuesday May 15, 2012 #
Running warm up/down (To Gym) 9:08 [3] 2.2 km (4:09 / km) +10m 4:04 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 25:00 [3] 16.0 km (1:34 / km)
Gym (Rowing) 20:40 [3] 5.0 km (4:08 / km)
Running warm up/down (From Gym) 11:05 [2] 2.2 km (5:02 / km) +30m 4:43 / km
shoes: Asics 2160 A/W11
Monday May 14, 2012 #
Yoga (Dynamic) 30:00 [1]
Strength & Conditioning (Dynamic&Static BodyWeight) 18:00 [1]
Yoga warm up/down (Dynamic & Static) 10:00 [1]
Sunday May 13, 2012 #
Orienteering warm up/down (Navar North) 13:00 [2] 1.3 km (10:00 / km) +85m 7:32 / km
Orienteering race (NICS 3 Navar North) 1:17:46 [3] **** 8.63 km (9:01 / km) +436m 7:12 / km
spiked:20/22c
lost 10+mins on a stupid 180degree error on 1st control, so took it steady over the rest of the course and keep it fairly clean. was racing Ingus for the last few controls - i was running comfortably but not overly competitively.
now looking at the splits and routegadget they show 12mins wasted at 1, it even appears that i tried relocating off 14 but still wasn't reading the terrain. iwent too low on 2 but didn't loose too much time but did the same for 3 and wasted another 4mins. 4, 5, 6, 7 & 8 proved to be straightforward enough legs now i was into the map, i also chased down Joe and then pulled away climbing to 7 & across to 8.
i tried to keep on a bearing to 9 but was slow & hesistant losing 1min.
found a mammal track to follow towards 10. 11 & 12 were ok but felt that i was slowing so decided to take the track to 13 but this cost another 1min compared to declans route. for the long leg 13 - 14, the track was too tempting again, this time it worked for me but declan also had a good run through the forest. Ingus was just ahead going through 14, 15 & 16. i climbed well to get to 17 ahead but then he'd just beat me to the controls for 18, 19 & 20 despite different approaches into the control. he then had the legs on me to pull away for 21 & 22.
I could've been closer to the hour but enjoyed the course & the run
Orienteering warm up/down (Navar North) 8:00 [1] 0.88 km (9:05 / km)
Saturday May 12, 2012 #
Running warm up/down (To parkrun) 17:33 [2] 3.15 km (5:34 / km) +10m 5:29 / km
shoes: Asics 2160 A/W11
Running race (Waterworks parkrun) 18:38 [4] 5.0 km (3:44 / km) +30m 3:37 / km
shoes: Asics 2160 A/W11
Running warm up/down (From parkrun) 7:00 [2] 1.3 km (5:23 / km) +15m 5:05 / km
shoes: Asics 2160 A/W11
Mountain Running warm up/down (Slieve Bearnagh) 25:00 [2] 2.6 km (9:37 / km) +100m 8:04 / km
Mountain Running race (Slieve Bearnagh) 1:12:59 [4] 8.15 km (8:57 / km) +727m 6:12 / km
descent of Meelbeg to wall was ok but could feel the legs were overdone and couldn't move fast over the terrain to foot of Slieve Bearnagh
climb of Bearnagh was strong but a shaky descent meant i had to climb Meelmore well - which i did, moving very well.
Although over the wall & down to the sheep pen was a disaster as was the home stretch. where i was hoping to fly along the most runnable section of the race - i went backward too quickly. the legs still wouldn't turn over as quick as i wanted them to and there was no floating over the terrain, each step jarred through me. legs definitely overdone from the marathon, the 5k probably didn't help but it felt ok. reckon overall i could've lost around 10mins with the slow running and shaky descent. great day to be out running though despite inappropriate preparation - akin to the Silent Valley 2010 run
Mountain Running warm up/down (Slieve Bearnagh) 16:40 [1] 1.3 km (12:49 / km) +25m 11:42 / km
Hiking (Favour Royal Forest) 15:00 [1] 1.45 km (10:21 / km) +15m 9:50 / km
Friday May 11, 2012 #
Running warm up/down (To Gym) 9:07 [2] 2.2 km (4:09 / km) +10m 4:03 / km
shoes: Asics 2160 A/W11
Circuits (Gym Session) 25:00 [3]
Gym (Rowing) 8:30 [2] 2.0 km (4:15 / km)
Gym (Spin Class) 1:00:00 [3] 38.0 km (1:35 / km)
Running (From Gym) 10:48 [2] 2.2 km (4:55 / km) +40m 4:30 / km
shoes: Asics 2160 A/W11
Thursday May 10, 2012 #
Gym (Spin Bike) 55:00 [3] 37.0 km (1:29 / km)
Wednesday May 9, 2012 #
Note
(rest day)
Tuesday May 8, 2012 #
Gym (Spin Class) 45:00 [2] 24.0 km (1:53 / km)
Monday May 7, 2012 #
Running warm up/down (Belfast City Marathon) 14:33 [2] 2.9 km (5:01 / km) +10m 4:56 / km
shoes: Asics 2160 A/W11
Running race (Belfast City Marathon) 2:55:16 [4] 42.49 km (4:07 / km) +215m 4:01 / km
shoes: Asics 2160 A/W11
Running warm up/down (Belfast City Marathon) 16:39 [1] 1.2 km (13:52 / km) +10m 13:19 / km
shoes: Asics 2160 A/W11
Hiking (Belfast City Marathon) 1:00:00 [0] 6.0 km (10:00 / km) +50m 9:36 / km
shoes: Asics 2160 A/W11
reports suggested a good set of results for NBH and good running from the Africans to break the course record again.
Sunday May 6, 2012 #
Note
(rest day)
Saturday May 5, 2012 #
Running warm up/down (To parkrun) 6:40 [2] 1.3 km (5:08 / km) +5m 5:02 / km
shoes: Asics 2160 A/W11
Running race (Waterworks parkrun) 18:18 [4] 5.0 km (3:40 / km) +35m 3:32 / km
shoes: Asics 2160 A/W11
Running warm up/down (From parkrun via Vic Grdn) 15:06 [2] 2.8 km (5:24 / km) +25m 5:10 / km
shoes: Asics 2160 A/W11
Running warm up/down (Slieve Donard) 20:22 [2] 2.4 km (8:29 / km) +20m 8:09 / km
Mountain Running race (Slieve Donard) 1:08:36 [4] 8.6 km (7:59 / km) +850m 5:20 / km
I like the run up to the Glen river and across to the Blackstairs, but maybe too much as I seem to run it too hard. i wasn't aggresive enough on the climb and soon enough McCloy & Ciara were pulling away and I was being passed by folk who i know i can climb as strongly with. had my usual cautious descent and was passed by those who i knew would but could see folk below who i had a chance of catching. so once over the Glen river i picked up at least four places on the run in back into town.
A great day for the run for the runners and spectators & I was happy enough to take 4mins of last years time.
Slieve Bearnagh should be good, some good running, then a tough climb & descent of Bearnagh, a rocky climb up Meelmore then some good running to finish. I don't think I'll Hill & Dale this week.
Running warm up/down (Slieve Donard) 10:52 [2] 1.4 km (7:46 / km) +10m 7:30 / km
Friday May 4, 2012 #
Gym (Spin Class) 45:00 [3] 27.0 km (1:40 / km)
Thursday May 3, 2012 #
Circuits (Gym Session) 30:00 [3]
Core (Dynamic & Static) 15:00 [1]
Gym (Spin Class) 25:00 [3] 15.0 km (1:40 / km)
Wednesday May 2, 2012 #
Running warm up/down (To Gym) 9:29 [3] 2.2 km (4:19 / km) +10m 4:13 / km
shoes: Asics 2160 A/W11
Gym (Rowing) 8:15 [3] 2.0 km (4:08 / km)
Gym (Spin Bike) 20:00 [3] 15.0 km (1:20 / km)
Running (From Gym) 9:50 [3] 2.2 km (4:28 / km) +45m 4:03 / km
shoes: Asics 2160 A/W11
Core (Dynamic) 20:00 [2]
Tuesday May 1, 2012 #
Gym (Spin Class) 50:00 [3] 25.0 km (2:00 / km)
Running (Crumlin Ballysillan) 21:24 [3] 4.4 km (4:52 / km) +30m 4:42 / km
shoes: Asics 2160 A/W11