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Training Log Archive: sjreeve

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running29 19:48:15 143.16(8:18) 230.39(5:09) 2058
  Gym 18 8:29:54 182.09(2:48) 293.05(1:44)
  MTB (Road)32 7:05:00 83.57(5:05) 134.5(3:10) 825
  Hiking3 3:55:00 14.14(16:37) 22.75(10:20) 465
  Strength & Conditioning4 2:55:00
  Circuits7 2:55:00
  Yoga4 2:30:00
  Mountain Running2 1:07:49 8.51(7:58) 13.7(4:57) 345
  Pilates1 1:00:00
  Core1 25:00
  Total87 50:10:58 431.47 694.39 3693

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Thursday Jan 31, 2013 #

12 PM

Running warm up/down (To Gym) 10:30 [2] 2.2 km (4:46 / km) +10m 4:40 / km
shoes: Saucony Progrid Omni 10

Gym (Spin Class) 30:00 [3] 15.5 km (1:56 / km)

1 PM

Gym warm up/down (Rowing) 4:30 [2] 1.0 km (4:30 / km)

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 12:30 [2] 2.2 km (5:41 / km) +45m 5:09 / km
shoes: Saucony Progrid Omni 10

6 PM

Running warm up/down (To NBH Track & Drills) 38:09 [2] 5.75 km (6:38 / km) +85m 6:11 / km
shoes: Saucony Progrid Jazz 15

Running tempo (NBH Track Session) 38:00 [3] 8.75 km (4:21 / km)
shoes: Saucony Progrid Jazz 15

x3 10mins, 2:30min rest.
7 PM

Running warm up/down (From NBH Track) 16:55 [2] 3.45 km (4:54 / km) +20m 4:46 / km
shoes: Saucony Progrid Jazz 15

short route home

Wednesday Jan 30, 2013 #

6 AM

MTB (Road) (To Botanic) 13:44 [2] 4.5 km (3:03 / km) +15m 3:00 / km

1 PM

MTB (Road) (From Botanic) 15:20 [2] 4.6 km (3:20 / km) +50m 3:10 / km

4 PM

Gym warm up/down (Spin Bike) 7:00 [2] 4.5 km (1:33 / km)

5 PM

Circuits (Gym Session) 25:00 [3]

Gym (Spin Bike) 30:00 [2] 20.0 km (1:30 / km)

6 PM

Gym (Spin Class) 30:00 [3] 17.0 km (1:46 / km)

Tuesday Jan 29, 2013 #

6 AM

MTB (Road) (To Botanic) 11:52 [2] 4.5 km (2:38 / km) +15m 2:36 / km

3 PM

MTB (Road) (From Botanic) 18:25 [2] 5.75 km (3:12 / km) +40m 3:06 / km

via Shop!
4 PM

Running warm up/down (To Gym) 10:37 [2] 2.2 km (4:50 / km) +10m 4:43 / km
shoes: Saucony Progrid Jazz 15

5 PM

Core (Gym Session) 25:00 [2]

Gym (Spin Class) 20:00 [3] 12.0 km (1:40 / km)

6 PM

Running (From Gym To NBH Track) 46:20 [2] 7.55 km (6:08 / km) +120m 5:41 / km
shoes: Saucony Progrid Jazz 15

and Drills

Running intervals (NBH Track Session) 35:28 [3] 7.75 km (4:35 / km)
shoes: Saucony Progrid Jazz 15

400m - 1min rest - 1km - 2min rest - 400m - 1min - 1km - 2min - 1km - 2min - 1km - 2min - 1km - 2min - 400m
1kms 3:30, 3:21, 3:23, 3:13, 3:25
7 PM

Running warm up/down (From NBH Track ) 27:07 [2] 5.1 km (5:19 / km) +15m 5:14 / km
shoes: Saucony Progrid Jazz 15

Monday Jan 28, 2013 #

8 AM

MTB (Road) (To Botanic) 14:12 [2] 4.6 km (3:05 / km) +15m 3:02 / km

5 PM

MTB (Road) (To Gym) 9:37 [2] 2.9 km (3:19 / km)

Gym (Spin Class) 20:00 [3] 12.0 km (1:40 / km)

6 PM

Strength & Conditioning (Gym Session) 40:00 [2]

7 PM

MTB (Road) (From Gym) 8:22 [2] 2.2 km (3:48 / km) +45m 3:27 / km

Sunday Jan 27, 2013 #

10 AM

Running (Cavehill Oldpark Rds Loop) 58:41 [3] 12.85 km (4:34 / km) +155m 4:18 / km
shoes: Saucony Progrid Jazz 15

12 PM

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

Yoga instructor was off so it was basic Pilates instead

Saturday Jan 26, 2013 #

2 PM

Running warm up/down (Ulster XC Champs) 21:00 [2] 2.3 km (9:08 / km)
shoes: NB MTE101

Junior/Intermediate Champs
passed on the parkrun this morning to be as fresh as possible for this. warm up included a lap of the course and dynamic stretching.

Running race (Ulster XC Champs) 41:11 [4] 10.0 km (4:07 / km) +55m 4:00 / km

Ulster Junior/Intermediate XC Champs
5 laps of a 2k course which was wet, undulating and testing with alot of mud.
got off to a good start and the first three laps were good and steady but felt slightly unwell on the 4th and lost about 30secs. Put in a gutsy final lap to pick up a couple of dropped places. Slightly over did it an took a good while to recover with the help of some chocolate, a gel and flask of sugary tea.
Skipped a warm down due to feeling faint/unwell.
splits
lap1 3:48, 3:57
lap2 4:12, 4:07
lap3 4:18, 4:12
lap4 4:34, 4:12
lap5 4:15, 3:56

Friday Jan 25, 2013 #

6 AM

MTB (Road) (To Botanic) 14:47 [2] 4.6 km (3:13 / km) +15m 3:10 / km

12 PM

MTB (Road) (From Botanic) 15:10 [2] 4.5 km (3:22 / km) +45m 3:13 / km

5 PM

Gym (Spin Bike) 45:00 [2] 30.0 km (1:30 / km)

Gym hills (Treadmill) 17:00 [3] 2.85 km (5:58 / km)

Thursday Jan 24, 2013 #

9 AM

MTB (Road) (To Botanic) 13:29 [2] 4.6 km (2:56 / km) +15m 2:53 / km

5 PM

MTB (Road) (From Botanic) 14:00 [2] 4.5 km (3:07 / km) +45m 2:58 / km

6 PM

Running (NBH Street Session) 1:07:00 [3] 13.75 km (4:52 / km) +100m 4:42 / km
shoes: Saucony Progrid Omni 10

light enough session with 15mins of tempo up the Antrim Road

Wednesday Jan 23, 2013 #

9 AM

MTB (Road) (To Botanic) 12:52 [2] 4.6 km (2:48 / km) +15m 2:45 / km

5 PM

MTB (Road) (From Botanic) 14:52 [2] 4.5 km (3:18 / km) +45m 3:09 / km

6 PM

Note
(rest day)

legs felt heavy after monday & tuesdays sessions so used this as an excuse to take it easy today with the Ulster Junior/Intermediate XC Champs on saturday.

Tuesday Jan 22, 2013 #

8 AM

Yoga 10:00 [1]

9 AM

MTB (Road) (To Botanic) 12:20 [2] 4.6 km (2:41 / km) +10m 2:39 / km

5 PM

MTB (Road) (From Botanic) 15:09 [2] 4.5 km (3:22 / km) +50m 3:11 / km

6 PM

Running (To NBH Hills Session) 34:40 [3] 7.0 km (4:57 / km) +70m 4:43 / km
shoes: Saucony Progrid Omni 10

included 10mins at tempo pace

Running hills (NBH Street Session) 22:37 [3] 4.82 km (4:42 / km) +105m 4:14 / km
shoes: Saucony Progrid Omni 10

x 6 hills, each followed with 50m of strides
7 PM

Running warm up/down (From NBH Street Session) 25:28 [2] 4.8 km (5:18 / km) +50m 5:03 / km
shoes: Saucony Progrid Omni 10

Monday Jan 21, 2013 #

10 AM

Running (Waterworks laps) 26:13 [3] 5.85 km (4:29 / km) +10m 4:27 / km
shoes: Saucony Progrid Omni 10

just a quick run in the sleet before dentist appointment. most of the path around the upper lake is clear of slush/snow etc so reasonably good running.
12 PM

Circuits (Gym Session) 25:00 [3]

1 PM

Circuits (Gym Tabata Session) 15:00 [4]

5 PM

Running warm up/down (To Gym) 10:00 [2] 2.2 km (4:33 / km) +5m 4:30 / km
shoes: Saucony Progrid Omni 10

Gym (Spin Class) 32:00 [3] 23.0 km (1:23 / km)

6 PM

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

7 PM

Running warm up/down (From Gym) 12:00 [2] 2.2 km (5:27 / km) +40m 5:00 / km

Sunday Jan 20, 2013 #

8 AM

Running (To Botanic) 22:44 [3] 4.6 km (4:57 / km) +15m 4:52 / km
shoes: NB MTE101

a new layer of snow at home so took an run to park in case it needed to be cleared - no snow in park so had a bit more time before shift
9 AM

Running (Embankment) 19:53 [3] 3.75 km (5:18 / km) +30m 5:06 / km
shoes: NB MTE101

laps of Botanic and one of Embankment
5 PM

Running (From Botanic) 21:34 [3] 4.4 km (4:54 / km) +50m 4:38 / km
shoes: NB MTE101

Saturday Jan 19, 2013 #

8 AM

Running (To Botanic) 22:40 [3] 4.5 km (5:02 / km) +15m 4:57 / km
shoes: NB MTE101

not as much snow as predicted but still run in the NBs for the extra grip

Running (Around Botanic) 15:15 [3] 3.0 km (5:05 / km) +15m 4:58 / km
shoes: NB MTE101

a few loops in the park to check it over before shift

Running (From Botanic) 23:00 [3] 4.45 km (5:10 / km) +50m 4:54 / km
shoes: NB MTE101

most of the snow now gone, shouldn't freeze overnight so another run in to work tomorrow.

Friday Jan 18, 2013 #

9 AM

MTB (Road) (To Botanic) 14:39 [2] 4.5 km (3:15 / km) +10m 3:13 / km

5 PM

MTB (Road) (From Botanic To Gym) 12:11 [2] 2.9 km (4:12 / km)

Gym (Spin Bike) 30:00 [3] 20.0 km (1:30 / km)

6 PM

Circuits (Gym Session) 30:00 [3]

MTB (Road) (From Gym) 8:45 [2] 2.25 km (3:53 / km) +40m 3:34 / km

Thursday Jan 17, 2013 #

5 PM

Gym (Spin Bike) 45:00 [2] 26.4 km (1:42 / km)

Wednesday Jan 16, 2013 #

7 AM

Note
(rest day)

took a lift into work
energy levels are low as appetite hasn't really returned but stomach feels settled which is a good sign

Tuesday Jan 15, 2013 #

8 AM

Note
(sick) (rest day)

recovery!

Monday Jan 14, 2013 #

8 AM

MTB (Road) (To Botanic) 12:40 [2] 4.5 km (2:49 / km) +10m 2:47 / km

5 PM

MTB (Road) (To Gym From Botanic) 9:40 [2] 2.9 km (3:20 / km)

Gym (Spin Bike/Class) 45:00 [3] 30.0 km (1:30 / km)

6 PM

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

Started to feel like my heart rate was much higher than it should be. Got through the session & then slowly cycled home before a long night of Norovirus!
7 PM

MTB (Road) (From Gym) 11:50 [1] 2.25 km (5:16 / km) +40m 4:50 / km

Note
(sick)

Winter vomiting bug strikes!

Sunday Jan 13, 2013 #

9 AM

Running (Cavehill) 1:17:25 [2] 9.9 km (7:49 / km) +365m 6:36 / km
shoes: NB MTE101

long slow recovery run with susan, snow on the top & frozen ground which avoided a complete mud fest. legs loosened out fairly quickly from yesterday.
12 PM

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

2 PM

Note

plan for the week based around new work shift pattern.
Sun. am: run, pm: yoga
Mon. bike work, eve: spin & strength
Tue. bike work. pm: gym session? before eve: NBH
Wed. early work &then travel to/from Fermanagh
Thu. off work training opportunity - NBH evening
Fri. bike work
Sat. bike work
Sun. bike work
the weekends are going to be tough for a few weeks until the later starts i guess - maybe lunchtime runs could be squeezed in as well as something in the evening post work

Saturday Jan 12, 2013 #

9 AM

Running warm up/down (To parkrun) 17:32 [1] 2.25 km (7:48 / km) +5m 7:42 / km
shoes: Saucony Progrid Omni 10

Running race (Waterworks parkrun) 19:04 [3] 5.0 km (3:49 / km) +35m 3:41 / km
shoes: Saucony Progrid Omni 10

took it handy enough for the first 3km and then up to 90% race pace for final 2km ahead of this afternoons XC

Running warm up/down (From parkrun) 11:35 [2] 2.26 km (5:08 / km) +22m 4:53 / km
shoes: Saucony Progrid Omni 10

2 PM

Running warm up/down (Antrim IAAF XC) 21:24 [2] 2.56 km (8:22 / km) +10m 8:12 / km
shoes: NB MTE101

Running race (Antrim IAAF XC) 44:53 [4] 11.0 km (4:05 / km) +11m 4:04 / km

4 PM

Running warm up/down (Antrim IAAF XC) 12:34 [2] 1.8 km (6:59 / km) +15m 6:42 / km
shoes: NB MTE101

Friday Jan 11, 2013 #

8 AM

MTB (Road) (To Botanic) 14:00 [2] 4.6 km (3:03 / km) +20m 2:59 / km

12 PM

MTB (Road) (To Dentist) 15:16 [2] 5.35 km (2:51 / km) +35m 2:46 / km

1 PM

MTB (Road) (From Dentist To Botanic ) 19:14 [2] 7.1 km (2:43 / km) +25m 2:40 / km

via home
5 PM

MTB (Road) (From Botanic) 13:59 [2] 4.6 km (3:02 / km) +40m 2:55 / km

6 PM

Note
(rest day)

called back into work to cover the closing shift.
all biking to/from work has been recorded using "moving time" - lights and traffic have varied quite a bit this week.

Thursday Jan 10, 2013 #

8 AM

MTB (Road) (To Botanic) 13:51 [2] 4.6 km (3:01 / km) +15m 2:58 / km

5 PM

MTB (Road) (From Botanic) 14:33 [2] 4.6 km (3:10 / km) +45m 3:01 / km

6 PM

Running warm up/down (To NBH Track & Drills) 38:37 [2] 6.05 km (6:23 / km) +100m 5:54 / km
shoes: Saucony Progrid Omni 10

Running tempo (NBH Track Session) 15:23 [3] 4.2 km (3:40 / km)
shoes: Saucony Progrid Omni 10

Running intervals (NBH Track Session Strides) 8:05 [3] 1.8 km (4:29 / km)
shoes: Saucony Progrid Omni 10

7 PM

Running warm up/down (From NBH Track Session) 26:23 [2] 5.1 km (5:10 / km) +25m 5:03 / km
shoes: Saucony Progrid Omni 10

Wednesday Jan 9, 2013 #

8 AM

MTB (Road) (To Botanic) 14:34 [2] 4.6 km (3:10 / km) +15m 3:07 / km

5 PM

MTB (Road) (From Botanic to Gym) 9:37 [2] 3.2 km (3:00 / km) +5m 2:59 / km

Circuits (Gym Session) 25:00 [3]

6 PM

Gym (Spin Class) 30:00 [3] 16.0 km (1:53 / km)

MTB (Road) warm up/down (From Gym) 8:29 [2] 2.2 km (3:51 / km) +40m 3:32 / km

Tuesday Jan 8, 2013 #

8 AM

MTB (Road) (To Botanic) 13:17 [2] 4.4 km (3:01 / km) +20m 2:57 / km

5 PM

MTB (Road) (From Botanic) 14:14 [2] 4.5 km (3:10 / km) +45m 3:01 / km

6 PM

Running warm up/down (To NBH Hills Session) 25:50 [2] 4.8 km (5:23 / km) +25m 5:15 / km
shoes: Saucony Progrid Omni 10

Running hills (NBH Street Hills Session) 27:30 [3] 5.5 km (5:00 / km) +125m 4:29 / km
shoes: Saucony Progrid Omni 10

7 PM

Running warm up/down (From NBH Session) 23:29 [2] 4.35 km (5:24 / km) +30m 5:13 / km
shoes: Saucony Progrid Omni 10

Monday Jan 7, 2013 #

8 AM

Yoga (Dynamic) 20:00 [1]

6 PM

Gym (Spin Class) 25:00 [3] 16.0 km (1:34 / km)

Strength & Conditioning (Gym session) 45:00 [2]

used lighter weight in warm up then went heavy on the barbell

Sunday Jan 6, 2013 #

12 PM

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

5 PM

Running long (Antrim Road) 1:17:09 [3] 16.1 km (4:48 / km) +140m 4:36 / km
shoes: Saucony Progrid Omni 10

Saturday Jan 5, 2013 #

9 AM

Running warm up/down (To parkrun) 16:02 [2] 2.15 km (7:27 / km) +5m 7:22 / km
shoes: Saucony Progrid Omni 10

Running race (Waterworks parkrun) 18:35 [4] 5.0 km (3:43 / km) +35m 3:35 / km
shoes: Saucony Progrid Omni 10

Running warm up/down (From parkrun) 27:13 [2] 5.15 km (5:17 / km) +40m 5:05 / km
shoes: Saucony Progrid Omni 10

11 AM

Hiking (Cavehill) 2:15:00 [1] 12.0 km (11:15 / km) +350m 9:49 / km

Friday Jan 4, 2013 #

5 PM

Gym (Spin Bike) 15:00 [3] 9.5 km (1:35 / km)

6 PM

Gym (Rowing) 3:00 [3] 0.8 km (3:45 / km)

Circuits (Gym Session) 25:00 [2]

session cut short due to fire alarm

Thursday Jan 3, 2013 #

6 PM

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

Gym (Treadmill) 21:24 [3] 3.5 km (6:07 / km)

rolling hills, level 15.20mins @ 10km/hr
7 PM

Hiking warm up/down (Westlands & Antrim Rds) 40:00 [1] 4.25 km (9:25 / km) +45m 8:56 / km

Wednesday Jan 2, 2013 #

8 AM

Note

back to work & last day of antibiotics for the tooth!
6 PM

Gym (Spin Class) 40:00 [3] 20.0 km (2:00 / km)

Tuesday Jan 1, 2013 #

11 AM

Mountain Running warm up/down (ROTG Glenariff Forest) 26:32 [2] 4.0 km (6:38 / km) +80m 6:02 / km
shoes: NB MTE101

12 PM

Mountain Running race (Race Over The Glens) 41:17 [4] 9.7 km (4:15 / km) +265m 3:45 / km
shoes: NB MTE101

Race Over The Glens - Glenariff Forest
17th. first hill race of the year and it's been a while since the last, the course was different to last years route and more runnable.
started off near the front to get into a good position for the first climb and then tried to hold on as most of the "outward" course was going to be downhill. got passed by Justin, Dale & Mark and wanted to keep close to these guys but was holding back too much for the return climb. the rain and hail started again on the return and was now feeling cold but trying to keep a good pace on the climbs, staying with Gary for a while but he then opened up and i should've gone too if i was going to catch Mark.
Got back down onto the road ahead of a pack of road runners and although Alan passed me i was still strong enough to hold off the challenge of 3 others to finish in the top 20.
not a bad start to the year, looks like i'll miss the cross-country up at greenmount though due to work : (
3 PM

Hiking warm up/down (Cliftonville & Antrim Rds) 1:00:00 [1] 6.5 km (9:14 / km) +70m 8:46 / km

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