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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running28 17:51:02 123.71(8:39) 199.09(5:23) 3247
  MTB (Road)52 11:24:42 137.43(4:59) 221.18(3:06) 1385
  Gym 18 10:08:50 213.63(2:51) 343.8(1:46)
  Orienteering8 7:45:53 40.41(11:32) 65.03(7:10) 152870 /85c82%
  Strength & Conditioning7 3:00:00
  Yoga4 2:55:00
  Circuits3 1:30:00
  Core3 55:00
  Total101 55:30:27 515.18 829.1 616070 /85c82%

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Sunday Mar 31, 2013 #

11 AM

Running warm up/down (JK Day 3 Cold Ash) 20:40 [1] 1.1 km (18:47 / km) +10m 17:58 / km
shoes: Mudclaw 272

cramped warm up area but moved about trying to warm up. cold has definitely taken over, aiming to just get through this.
12 PM

Orienteering race (JK Day 3 Cold Ash) 1:44:58 [3] *** 14.5 km (7:14 / km) +225m 6:43 / km
spiked:21/26c (sick) shoes: Mudclaw 272

http://www.obasen.nu/winsplits/online/en/default.a...
a very poor start but did improve as the course progressed although was far from competitive whilst I felt feverish throughout. errors weren't huge but pace was slow.
enjoyed the orienteering, courses/maps could've been more technical as the main challenge was navigating through the fog of a worsening head cold as didn't feel tired after any race
2 PM

Note

no real warm down as just refuelled and headed away for a warm bath.

Saturday Mar 30, 2013 #

10 AM

Running warm up/down (JK Day 2 Hambleden) 19:30 [2] 2.75 km (7:05 / km) +65m 6:20 / km
shoes: Mudclaw 272

Orienteering race (JK Day 2 Hambleden) 1:30:55 [4] **** 14.91 km (6:06 / km) +420m 5:21 / km
spiked:19/24c (sick) shoes: Mudclaw 272

http://www.obasen.nu/winsplits/online/en/default.a...
messed up five controls and was very slow on an additional five. I lost 10mins overall and the pace could've been faster as the terrain was very dry and runnable. fell short of target by again not racing hard enough.
12 PM

Running warm up/down (JK Day 2 Hambleden) 25:08 [2] 2.55 km (9:51 / km) +35m 9:13 / km
shoes: Mudclaw 272

Friday Mar 29, 2013 #

Event: JK 2013
 
1 PM

Running warm up/down (JK Day 1 Sprint) 32:29 [2] 5.0 km (6:30 / km) +20m 6:22 / km
shoes: Saucony Progrid Jazz 15

2 PM

Orienteering race (JK Sprint Whiteknights) 16:46 [4] *** 3.84 km (4:22 / km) +10m 4:19 / km
spiked:19/19c (sick) shoes: Saucony Progrid Jazz 15

gave myself a reasonably long warm up for this as stomach wasn't feeling 100%. Simple enough course, just didn't push myself hard enough for the whole quarter hour. Happy enough with my splits for half of the controls but definitely started too slow and missed out on a top ten finish.

Running warm up/down (JK Day 1 Sprint) 18:30 [2] 3.13 km (5:55 / km) +10m 5:49 / km
shoes: Saucony Progrid Jazz 15

http://www.obasen.nu/winsplits/online/en/default.a...

Thursday Mar 28, 2013 #

12 PM

Gym (Spin Bike/Class) 50:00 [3] 25.0 km (2:00 / km)

1 PM

Circuits (Gym Session) 30:00 [3]

Wednesday Mar 27, 2013 #

6 AM

MTB (Road) (To Botanic) 13:20 [2] 4.7 km (2:50 / km) +15m 2:48 / km

1 PM

MTB (Road) (From Botanic) 14:53 [2] 4.7 km (3:10 / km) +45m 3:01 / km

4 PM

Running warm up/down (To Gym (Long)) 17:05 [3] 4.05 km (4:13 / km) +5m 4:12 / km
shoes: Saucony Progrid Jazz 15

Gym (Spin Bike) 7:30 [3] 5.6 km (1:20 / km)

5 PM

Strength & Conditioning (Gym Session) 25:00 [3]

Gym (Spin Bike/Class) 1:01:00 [3] 37.0 km (1:39 / km)

6 PM

Running warm up/down (From Gym) 9:37 [3] 2.2 km (4:22 / km) +45m 3:58 / km
shoes: Saucony Progrid Jazz 15

Tuesday Mar 26, 2013 #

6 AM

MTB (Road) (To Botanic) 13:17 [2] 4.6 km (2:53 / km) +15m 2:50 / km

3 PM

MTB (Road) (From Botanic) 14:34 [2] 4.7 km (3:06 / km) +45m 2:57 / km

4 PM

Running warm up/down (To Gym) 9:27 [3] 2.2 km (4:18 / km) +10m 4:12 / km
shoes: Saucony Progrid Jazz 15

5 PM

Core (Gym Session) 25:00 [2]

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

6 PM

Yoga (Gym Session) 1:00:00 [2]

7 PM

Running warm up/down (From Gym) 10:50 [2] 2.2 km (4:55 / km) +45m 4:28 / km
shoes: Saucony Progrid Jazz 15

Monday Mar 25, 2013 #

9 AM

MTB (Road) (Cityside) 13:05 [2] 3.85 km (3:24 / km) +45m 3:13 / km

10 AM

MTB (Road) warm up/down (To Gym) 7:37 [2] 2.5 km (3:03 / km)

Gym (Spin Bike) 45:00 [3] 25.5 km (1:46 / km)

11 AM

MTB (Road) warm up/down (From Gym To Botanic) 9:49 [2] 3.4 km (2:53 / km) +20m 2:48 / km

7 PM

MTB (Road) (From Botanic) 15:38 [2] 4.65 km (3:22 / km) +40m 3:13 / km

Friday Mar 22, 2013 #

6 AM

MTB (Road) (To Botanic) 16:36 [2] 4.6 km (3:37 / km) +15m 3:33 / km

7 AM

Note

shifting snow x2 2hours
12 PM

MTB (Road) warm up/down (From Botanic To Gym) 11:31 [2] 3.1 km (3:43 / km)

Gym (Spin Bike) 13:00 [3] 7.7 km (1:41 / km)

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]

kettlebells

Gym (Spin Bike) 12:00 [3] 7.7 km (1:34 / km)

2 PM

MTB (Road) warm up/down (From Gym) 9:01 [2] 2.2 km (4:06 / km) +45m 3:43 / km

4 PM

Gym (Spin Bike) 22:00 [2] 11.1 km (1:59 / km)

5 PM

Yoga (Gym Session) 45:00 [1]

6 PM

Circuits (Gym Session) 30:00 [3]

Thursday Mar 21, 2013 #

9 AM

Running (Cavehill) 1:10:04 [3] 12.75 km (5:30 / km) +345m 4:50 / km
shoes: Saucony Progrid Omni 10

10 AM

MTB (Road) warm up/down (To Botanic (Long)) 21:47 [2] 6.75 km (3:14 / km) +30m 3:09 / km

7 PM

MTB (Road) (From Botanic) 15:16 [2] 4.6 km (3:19 / km) +45m 3:10 / km

Wednesday Mar 20, 2013 #

10 AM

MTB (Road) warm up/down (To Gym) 6:31 [2] 2.5 km (2:36 / km)

Gym (Spin Bike) 35:00 [3] 22.0 km (1:35 / km)

11 AM

MTB (Road) warm up/down (From Gym To Botanic) 10:03 [2] 3.5 km (2:52 / km) +15m 2:49 / km

7 PM

MTB (Road) (From Botanic) 14:53 [2] 4.6 km (3:14 / km) +45m 3:05 / km

Tuesday Mar 19, 2013 #

Note
(rest day)

just work today!
6 AM

MTB (Road) (To Botanic) 13:59 [2] 4.7 km (2:59 / km) +15m 2:56 / km

10 PM

MTB (Road) (From Botanic) 16:44 [2] 4.8 km (3:29 / km) +45m 3:20 / km

long shift followed by meeting!

Monday Mar 18, 2013 #

9 AM

Running warm up/down (DUNE 1/2 Marathon) 15:00 [2] 1.6 km (9:22 / km)
shoes: Saucony Progrid Jazz 15

10 AM

Running race (DUNE 1/2 Marathon) 1:26:21 [4] 21.16 km (4:05 / km) +160m 3:56 / km
shoes: Saucony Progrid Jazz 15

a good tough run for the inaugural Dundalk - Newry Marathon. not a course for a PB but good for a negative split with it all downhill for the last 4km after a slow gradual climb leading up to it. running into a headwind all route it felt tougher as i climbed, some very rough tarmac in places so form and foot placement was kept right to avoid injury - ran strong but not so fast
1 PM

MTB (Road) warm up/down (To Botanic) 12:47 [2] 4.6 km (2:47 / km) +15m 2:44 / km

back to work!
7 PM

MTB (Road) (From Botanic) 16:26 [2] 4.6 km (3:34 / km) +45m 3:24 / km

Sunday Mar 17, 2013 #

6 AM

Note
(rest day)

MTB (Road) (To Botanic) 12:50 [2] 4.7 km (2:44 / km) +15m 2:41 / km

7 PM

MTB (Road) (From Botanic To Garrick) 6:53 [2] 2.35 km (2:56 / km)

al fresco pint of Guinness
8 PM

MTB (Road) (From The Garrick) 9:48 [2] 3.1 km (3:10 / km) +45m 2:57 / km

Saturday Mar 16, 2013 #

6 AM

MTB (Road) (To Botanic) 13:53 [2] 4.7 km (2:57 / km) +15m 2:54 / km

7 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:56 [2] 3.1 km (2:53 / km)

Gym (Spin Bike) 45:00 [3] 26.6 km (1:42 / km)

MTB (Road) warm up/down (From Gym) 8:05 [2] 2.3 km (3:31 / km) +45m 3:12 / km

Friday Mar 15, 2013 #

9 AM

MTB (Road) warm up/down (To/From Woodvale) 13:04 [2] 4.5 km (2:54 / km) +30m 2:49 / km

10 AM

Running hills (Belfast Castle Trails) 1:09:26 [3] 12.6 km (5:31 / km) +300m 4:55 / km
shoes: Saucony Progrid Omni 10

pace/session felt a little slow but wanted to get out on the undulating trail to test the legs/body/mind after donating blood yesterday. was also disrupted by unpredictable weather - too warm - too cold - heavy rain & hail showers, and then garmin strap falling apart whilst taking off/putting on jacket several times! would've liked to get 3 loops in but only managed 2
11 AM

MTB (Road) warm up/down (To Botanic) 13:09 [2] 4.7 km (2:48 / km) +15m 2:45 / km

7 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:45 [2] 3.1 km (2:49 / km)

Gym (Spin Bike) 45:00 [3] 26.6 km (1:42 / km)

tried out a new 45min session, definitely focused effort.
8 PM

MTB (Road) warm up/down (From Gym) 7:24 [2] 2.2 km (3:22 / km) +45m 3:03 / km

Thursday Mar 14, 2013 #

11 AM

Running warm up/down (To Gym via Over The River) 50:57 [2] 10.0 km (5:06 / km) +10m 5:04 / km
shoes: Saucony Progrid Jazz 15

12 PM

Gym (Spin Class) 48:00 [3] 30.0 km (1:36 / km)

1 PM

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 11:59 [2] 2.2 km (5:27 / km) +40m 5:00 / km
shoes: Saucony Progrid Jazz 15

Wednesday Mar 13, 2013 #

6 AM

MTB (Road) (To Botanic) 13:02 [2] 4.65 km (2:48 / km) +15m 2:46 / km

1 PM

MTB (Road) warm up/down (From Botanic) 14:49 [2] 4.6 km (3:13 / km) +45m 3:04 / km

2 PM

Running (Cavehill) 1:25:08 [3] 14.1 km (6:02 / km) +425m 5:15 / km
shoes: Saucony Progrid Omni 10

4 PM

Running warm up/down (To Gym) 10:21 [2] 2.2 km (4:42 / km) +10m 4:36 / km
shoes: Saucony Progrid Jazz 15

5 PM

Strength & Conditioning (Gym Session) 25:00 [3]

Gym (Spin Class) 55:00 [3] 31.5 km (1:45 / km)

6 PM

Running warm up/down (From Gym) 12:36 [2] 2.2 km (5:44 / km) +45m 5:12 / km
shoes: Saucony Progrid Jazz 15

Tuesday Mar 12, 2013 #

6 AM

MTB (Road) (To Botanic) 13:36 [2] 4.7 km (2:54 / km) +15m 2:51 / km

3 PM

MTB (Road) (From Botanic) 14:57 [2] 4.6 km (3:15 / km) +40m 3:07 / km

5 PM

Running warm up/down (Waterworks & To NBH Track) 56:48 [2] 10.2 km (5:34 / km) +110m 5:17 / km
shoes: Saucony Progrid Jazz 15

& drills
6 PM

Running intervals (NBH Track Session) 24:00 [4] 6.6 km (3:38 / km)
shoes: Saucony Progrid Jazz 15

x4 1600m with 2min recovery between
5:43, 5:47, 5:36, 5:42
wasn't feeling 100% for this and had taken a lengthy warm up to get into the mood and because it was cold. pushed a bit more on the 3rd mile as the second had started slow.
7 PM

Running warm up/down (From NBH Track Session) 24:00 [2] 3.7 km (6:29 / km) +15m 6:21 / km
shoes: Saucony Progrid Jazz 15

Monday Mar 11, 2013 #

8 AM

Note
(rest day)

10 AM

Yoga 10:00 [1]

MTB (Road) (To Botanic (Long)) 25:31 [2] 9.0 km (2:50 / km) +20m 2:48 / km

7 PM

MTB (Road) (From Botanic) 17:43 [2] 4.7 km (3:46 / km) +40m 3:37 / km

Sunday Mar 10, 2013 #

11 AM

Orienteering race (Mall Hill) 1:16:28 [4] *** 10.38 km (7:22 / km) +288m 6:28 / km
spiked:11/16c shoes: Mudclaw 272

Leinster Spring Cup 3 Brown 8.7km 225m
great to get out on a new area for me that was going to be a challenge. the temperature had dropped from yesterday and there was ice on the SI boxes. just went straight out on the course and was slow but steady to the first two controls, reading the map well. became overly cautious into 3 as the mist came down, paced it right but lost 60sec. ran good bearings into 4 and 5. 6 caused problems as i had drifted too far south and was reluctant to move downhill, lost a good bit of time on this - maybe 180sec or more. was now running with jonny and niall towards 7, took a good running line and spiked it.
dropped time at 8 and 9 getting into the circles. but 10 & 11 were fine ran well into 11. trying to open up a bit more of a gap i pushed on to 12 but went slightly south but corrected but dropped 20sec so tried again to 13 putting alot of effort into the long leg. coming over the hill i slowed a bit matching up the map with the terrain as it revealed itself. i wasn't thinking/navigating quick enough and lost any advantage. 14 should've been straightforward as the crag was visible but i was distracted twice and ran into boulders and then a craggy reentrant before doubling back losing at least 2mins and jonny was now away and i was running tired across the marsh for the last controls.
12 PM

Orienteering warm up/down (Mall Hill) 19:10 [2] 2.05 km (9:21 / km) +55m 8:15 / km
shoes: Mudclaw 272

along the forest trail, stretching & thawing out feet

Saturday Mar 9, 2013 #

11 AM

Orienteering warm up/down (Time Trial Phoenix Park) 11:54 [2] 2.0 km (5:57 / km)
shoes: Mudclaw 272

Orienteering (Time Trial Phoenix Park) 25:42 [4] 5.15 km (4:59 / km) +100m 4:33 / km
shoes: Mudclaw 272

probably the wettest course i've run but a good run nonetheless!!
12 PM

Orienteering warm up/down (Time Trial Phoenix Park) 17:39 [2] 1.4 km (12:36 / km) +30m 11:23 / km
shoes: Mudclaw 272

collecting tapes and controls
2 PM

Orienteering (IJS Training Djouce) 1:42:21 [2] 10.8 km (9:29 / km) +400m 8:00 / km
shoes: Mudclaw 272

5 exercises & tape collection
(time is moving time - actual time +30mins)
6 PM

Note

back in the hostel, a good days training - great to get out on terrain with map

Friday Mar 8, 2013 #

6 AM

MTB (Road) (To Botanic) 14:32 [2] 4.7 km (3:06 / km) +15m 3:03 / km

12 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:45 [2] 3.0 km (2:55 / km)

Gym (Spin Bike) 20:00 [2] 11.5 km (1:44 / km)

just missed the circuits class so spun instead
1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [2]

kettlebells

Gym (Spin Bike) 21:00 [2] 11.5 km (1:50 / km)

2 PM

MTB (Road) warm up/down (From Gym) 8:15 [2] 2.33 km (3:32 / km) +45m 3:14 / km

Thursday Mar 7, 2013 #

8 AM

MTB (Road) warm up/down (To & From Cityside) 12:38 [2] 3.8 km (3:19 / km) +40m 3:10 / km

9 AM

Running tempo (Waterworks laps) 59:45 [3] 13.1 km (4:34 / km) +55m 4:28 / km
shoes: Saucony Progrid Jazz 15

middle 8km at around marathon pace
10 AM

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

10 PM

MTB (Road) (From Botanic ) 14:47 [2] 4.6 km (3:13 / km) +45m 3:04 / km

after meeting

Wednesday Mar 6, 2013 #

9 AM

Running (Cavehill) 1:15:23 [3] 14.1 km (5:21 / km) +427m 4:39 / km
shoes: Saucony Progrid Omni 10

figure 8 loop
11 AM

MTB (Road) warm up/down (To Botanic) 12:59 [2] 4.6 km (2:49 / km) +15m 2:47 / km

7 PM

MTB (Road) (From Botanic) 15:15 [2] 4.6 km (3:19 / km) +45m 3:10 / km

Tuesday Mar 5, 2013 #

8 AM

Running long (Cavehill) 1:44:49 [3] 18.0 km (5:49 / km) +600m 4:59 / km
shoes: Saucony Progrid Omni 10

10 AM

MTB (Road) warm up/down (To Botanic) 12:25 [2] 4.6 km (2:42 / km) +15m 2:39 / km

7 PM

MTB (Road) (From Botanic) 15:05 [2] 4.6 km (3:17 / km) +45m 3:08 / km

Monday Mar 4, 2013 #

12 PM

MTB (Road) warm up/down (To Gym via Botanic) 21:01 [2] 7.7 km (2:44 / km) +15m 2:42 / km

Strength & Conditioning (Gym Session) 25:00 [2]

1 PM

Strength & Conditioning (Gym Session) 15:00 [3]

tabbata

Gym warm up/down (Spin Bike) 10:00 [2] 6.0 km (1:40 / km)

MTB (Road) warm up/down (From Gym) 7:41 [2] 2.3 km (3:20 / km) +45m 3:03 / km

4 PM

Running warm up/down (To Gym) 9:38 [3] 2.2 km (4:23 / km) +10m 4:17 / km
shoes: Saucony Progrid Jazz 15

5 PM

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

high resistance

Gym warm up/down (Spin Bike) 20:00 [2] 11.0 km (1:49 / km)

Gym intervals (Rowing) 14:20 [2] 3.5 km (4:06 / km)

6 PM

Strength & Conditioning (Gym Session) 30:00 [2]

Sunday Mar 3, 2013 #

3 AM

Running (Cavehill) 1:09:30 [3] 12.5 km (5:34 / km) +370m 4:51 / km
shoes: Saucony Progrid Omni 10

a short long run before heading to the market before work

Saturday Mar 2, 2013 #

8 AM

Running warm up/down (To parkrun & Drills) 36:19 [2] 6.4 km (5:40 / km) +20m 5:35 / km
shoes: Saucony Progrid Jazz 15

9 AM

Running race (Waterworks parkrun) 17:49 [4] 5.0 km (3:34 / km) +30m 3:28 / km
shoes: Saucony Progrid Jazz 15

Running warm up/down (From parkrun) 17:53 [2] 3.3 km (5:25 / km) +30m 5:11 / km
shoes: Saucony Progrid Jazz 15

10 AM

MTB (Road) warm up/down (To Botanic) 13:27 [2] 4.6 km (2:55 / km) +15m 2:53 / km

6 PM

MTB (Road) (From Botanic) 15:44 [2] 4.6 km (3:25 / km) +45m 3:16 / km

Friday Mar 1, 2013 #

9 AM

Yoga (Power Yoga) 1:00:00 [1]

11 AM

MTB (Road) (To Botanic) 12:17 [2] 4.6 km (2:40 / km) +15m 2:38 / km

6 PM

MTB (Road) (From Botanic To Gym) 8:53 [2] 3.1 km (2:52 / km)

7 PM

Gym (Spin Bike) 25:00 [2] 14.0 km (1:47 / km)

MTB (Road) warm up/down (From Gym) 7:54 [2] 2.2 km (3:35 / km) +45m 3:15 / km

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