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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  MTB (Road)48 10:51:49 137.23(4:45) 220.85(2:57) 1095
  Running19 10:31:44 77.07(8:12) 124.03(5:06) 1162
  Gym 18 9:17:30 194.33(2:52) 312.75(1:47)
  Hiking4 4:46:25 17.38(16:29) 27.97(10:14) 825
  Strength & Conditioning8 4:10:00
  Core13 3:15:00
  Circuits5 3:10:00
  Yoga3 3:00:00
  Orienteering4 1:36:55 12.49(7:46) 20.1(4:49) 13653 /65c81%
  Mountain Running3 1:30:21 5.72(15:48) 9.2(9:49) 770
  Total89 52:09:44 444.22 714.9 398853 /65c81%

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Sunday Aug 31, 2014 #

11 AM

Running warm up/down (To Gym) 12:17 [2] 2.2 km (5:35 / km) +5m 5:31 / km
shoes: Saucony Progrid Mirage 2

Gym (Spin Bike) 5:45 [2] 3.5 km (1:39 / km)
shoes: Saucony Progrid Mirage 2

12 PM

Yoga (Gym Session with Tai Chi!) 1:00:00 [1]

1 PM

Running warm up/down (From Gym) 7:30 [1] 0.75 km (10:00 / km)
shoes: Saucony Progrid Mirage 2

6 PM

Hiking (Eimears Run Loop) 1:01:15 [1] 6.5 km (9:25 / km) +60m 9:00 / km

Saturday Aug 30, 2014 #

10 AM

Running warm up/down (Davagh Forest) 14:39 [2] 1.95 km (7:31 / km) +5m 7:25 / km
shoes: Saucony ProGrid Jazz 16

11 AM

Running race (Davagh Forest) 1:24:25 [4] 20.33 km (4:09 / km) +305m 3:52 / km
shoes: Saucony ProGrid Jazz 16

C • Davagh 2
1 PM

Running warm up/down (Davagh Forest) 14:09 [2] 2.0 km (7:05 / km) +20m 6:44 / km
shoes: Saucony ProGrid Jazz 16

5 PM

Hiking (Cavehill anticlockwise) 1:04:46 [1] 6.45 km (10:02 / km) +270m 8:18 / km

Friday Aug 29, 2014 #

7 AM

MTB (Road) (To Cherryvale) 18:44 [2] 6.5 km (2:53 / km) +20m 2:50 / km

3 PM

MTB (Road) (From Cherryvale via shop!) 22:59 [2] 8.1 km (2:50 / km) +40m 2:46 / km

6 PM

Hiking (Cavehill) 1:10:34 [1] 6.42 km (11:00 / km) +270m 9:05 / km

Thursday Aug 28, 2014 #

7 AM

MTB (Road) (To Cherryvale) 18:15 [2] 6.5 km (2:48 / km) +20m 2:46 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 11:37 [2] 4.3 km (2:42 / km) +5m 2:41 / km

Gym (Spin Bike) 40:00 [2] 25.0 km (1:36 / km)

Gym (Rowing machine) 7:45 [3] 4.0 km (1:56 / km)

5 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

6 PM

MTB (Road) warm up/down (From Gym) 7:22 [2] 2.3 km (3:12 / km) +40m 2:57 / km

Wednesday Aug 27, 2014 #

7 AM

MTB (Road) (To Cherryvale) 18:33 [2] 6.5 km (2:51 / km) +20m 2:49 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 11:56 [2] 4.3 km (2:47 / km) +5m 2:46 / km

Circuits (Gym Session) 40:00 [2]

5 PM

Core (Gym Session) 15:00 [2]

Gym (Spin Class) 37:00 [3] 19.5 km (1:54 / km)

6 PM

MTB (Road) warm up/down (From Gym) 7:05 [2] 2.3 km (3:05 / km) +40m 2:50 / km

7 PM

Orienteering race (LVO WEE Dixon Park) 26:50 [3] ** 4.98 km (5:23 / km) +70m 5:02 / km
spiked:9/14c shoes: Saucony ProGrid Jazz 16

LVO WEE SIR TOM &LADY DIXON PARK
no warm up = slow running, isn't the biggest revelation but I really didn't feel like I attacked the course at all. Consequently there was lazy navigation and time lost everywhere. Hope to get out on the two new maps in thenext couple of weeks

Running warm up/down (LVO WEE Dixon Park) 12:46 [1] 1.0 km (12:46 / km) +15m 11:53 / km
shoes: Saucony ProGrid Jazz 16

Tuesday Aug 26, 2014 #

7 AM

MTB (Road) (To Cherryvale) 18:13 [2] 6.5 km (2:48 / km) +20m 2:46 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 12:11 [2] 4.3 km (2:50 / km) +5m 2:49 / km

Gym (Spin Class) 51:00 [3] 30.0 km (1:42 / km)

5 PM

Core (Gym Session) 15:00 [1]

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

6 PM

MTB (Road) warm up/down (From Gym) 7:11 [2] 2.3 km (3:07 / km) +40m 2:52 / km

Saturday Aug 23, 2014 #

10 AM

Mountain Running warm up/down (Bearnagh) 10:08 [2] 1.0 km (10:08 / km) +65m 7:39 / km
shoes: Mudclaw 300

11 AM

Mountain Running race (Bearnagh) 1:03:47 [4] 6.2 km (10:17 / km) +695m 6:36 / km
shoes: Mudclaw 300

happy with the climbs on this but really haven't run the descents well at all this year and needlessly lost places today from poorly executed attempts. meelbeg wasn't too bad but i should've turned the legs over quicker. bearnagh descent was all over the place and then coming off the summit of meelmore in the mist i was heading towards spellack before correcting. despite this i was still 10 mins quicker than my previous attempt but that was a post marathon run and a crowded ni & british champs race
12 PM

Mountain Running warm up/down (Bearnagh) 16:26 [2] 2.0 km (8:13 / km) +10m 8:01 / km
shoes: Mudclaw 300

short enough as had to get to the garage to air in the tyres!

Friday Aug 22, 2014 #

7 AM

MTB (Road) (To Cherryvale) 18:40 [2] 6.5 km (2:52 / km) +20m 2:50 / km

3 PM

MTB (Road) (From Cherryvale) 20:40 [2] 6.5 km (3:11 / km) +40m 3:05 / km

7 PM

Running warm up/down (Strangford 10k) 18:26 [2] 3.0 km (6:09 / km) +25m 5:54 / km
shoes: Saucony ProGrid Jazz 16

Running race (Strangford 10k) 38:40 [4] 10.25 km (3:46 / km) +100m 3:36 / km
shoes: Saucony ProGrid Jazz 16

a really good 10k route from the village back onto the trails of Castle Ward. first and last mile on road and great atmosphere in town with the festival. fell off the front four by 4km but was close enough to 3rd place but just didn't have a finishing kick in the last 3km and fell further behind but was well clear in 5th.
8 PM

Running warm up/down (Strangford 10k) 15:38 [2] 2.0 km (7:49 / km) +10m 7:38 / km
shoes: Saucony ProGrid Jazz 16

Thursday Aug 21, 2014 #

7 AM

MTB (Road) (To Cherryvale) 19:03 [2] 6.5 km (2:56 / km) +20m 2:53 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 12:15 [2] 4.3 km (2:51 / km) +5m 2:50 / km

Gym (Spin Bike/Class) 50:00 [3] 34.0 km (1:28 / km)

5 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

6 PM

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

7 PM

MTB (Road) warm up/down (From Gym) 9:00 [2] 2.3 km (3:55 / km) +40m 3:36 / km

Wednesday Aug 20, 2014 #

7 AM

MTB (Road) (To Cherryvale) 17:31 [2] 6.5 km (2:42 / km) +20m 2:39 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 12:37 [2] 4.4 km (2:52 / km) +5m 2:51 / km

Gym warm up/down (Spin Bike) 5:00 [3] 3.5 km (1:26 / km)

Circuits (Gym Session) 40:00 [2]

5 PM

Core (Gym Session) 15:00 [2]

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

6 PM

MTB (Road) warm up/down (From Gym) 7:52 [2] 2.3 km (3:25 / km) +40m 3:09 / km

Running warm up/down (To Ormeau Park) 33:21 [3] 6.65 km (5:01 / km) +10m 4:59 / km
shoes: Saucony ProGrid Jazz 16

7 PM

Orienteering race (LVO WEE Ormeau Park) 24:39 [4] ** 5.0 km (4:56 / km) +15m 4:51 / km
spiked:13/17c shoes: Saucony ProGrid Jazz 16

LVO WEE Ormeau Parl
distance is an estimate as forget to turn on garmin until half way to the third control. Some indirect and lazy running on heavy legs which costs time in Ormeau as everyone knows it so well.

Running warm up/down (From Ormeau) 37:50 [2] 6.5 km (5:49 / km) +45m 5:38 / km
shoes: Saucony ProGrid Jazz 16

Tuesday Aug 19, 2014 #

7 AM

MTB (Road) (To Cherryvale) 18:29 [2] 6.5 km (2:51 / km) +20m 2:48 / km

4 PM

MTB (Road) (From Cherryvale) 19:09 [2] 6.5 km (2:57 / km) +40m 2:51 / km

Monday Aug 18, 2014 #

7 AM

MTB (Road) (To Cherryvale) 20:00 [2] 6.5 km (3:05 / km) +25m 3:01 / km

4 PM

MTB (Road) (From Cherryvale To Gym) 14:00 [2] 4.5 km (3:07 / km)

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

5 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 30:00 [3] 13.0 km (2:18 / km)

6 PM

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.3 km (4:21 / km) +40m 4:00 / km

Sunday Aug 17, 2014 #

11 AM

Hiking (Divis Summit Trail) 1:29:50 [1] 8.6 km (10:27 / km) +225m 9:14 / km

Saturday Aug 16, 2014 #

9 AM

Running warm up/down (To parkrun) 14:30 [2] 2.25 km (6:27 / km) +20m 6:10 / km
shoes: Saucony ProGrid Jazz 16

tight legs from last nights running

Running tempo (Waterworks parkrun) 19:20 [4] 5.0 km (3:52 / km) +25m 3:46 / km
shoes: Saucony ProGrid Jazz 16

easy enough recovery paced 5km

Running warm up/down (From parkrun) 17:39 [2] 3.1 km (5:42 / km) +25m 5:28 / km
shoes: Saucony ProGrid Jazz 16

Friday Aug 15, 2014 #

12 PM

MTB (Road) (To Cherryvale) 16:18 [2] 6.5 km (2:30 / km) +20m 2:28 / km

3 PM

MTB (Road) (From Cherryvale) 21:24 [2] 6.95 km (3:05 / km) +40m 3:00 / km

6 PM

Running warm up/down (Groomsport Half Marathon) 25:15 [2] 4.65 km (5:26 / km) +30m 5:16 / km
shoes: Saucony ProGrid Mirage 3

7 PM

Running race (Groomsport Half Marathon) 1:22:06 [4] 21.1 km (3:53 / km) +110m 3:48 / km
shoes: Saucony ProGrid Mirage 3

8 PM

Running warm up/down (Groomsport Half Marathon) 15:30 [2] 2.0 km (7:45 / km) +5m 7:39 / km
shoes: Saucony ProGrid Mirage 3

Thursday Aug 14, 2014 #

7 AM

MTB (Road) (To Cherryvale) 17:20 [2] 6.5 km (2:40 / km) +20m 2:38 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 11:59 [2] 4.2 km (2:51 / km)

Gym (Spin Class) 47:30 [3] 31.0 km (1:32 / km)

5 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

6 PM

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

7 PM

MTB (Road) warm up/down (From Gym) 7:42 [2] 2.3 km (3:21 / km) +40m 3:05 / km

Wednesday Aug 13, 2014 #

7 AM

MTB (Road) (To Cherryvale) 17:56 [2] 6.5 km (2:46 / km) +20m 2:43 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 12:28 [2] 4.4 km (2:50 / km) +5m 2:49 / km

Gym warm up/down (Spin Bike) 6:00 [2] 4.5 km (1:20 / km)

Circuits (Gym Session) 40:00 [2]

5 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 30:00 [3] 14.5 km (2:04 / km)

6 PM

MTB (Road) warm up/down (From Gym) 8:26 [2] 2.3 km (3:40 / km) +40m 3:22 / km

7 PM

Running warm up/down (To Victoria Park) 28:34 [3] 5.6 km (5:06 / km)
shoes: Saucony ProGrid Jazz 16

Orienteering race (LVO WEE Victoria Park) 20:50 [4] ** 4.9 km (4:15 / km)
spiked:17/19c shoes: Saucony ProGrid Jazz 16

LVO WEE Victoria Park
another great new map. ran mostly error free running faster than last week but could still go faster especially at this type of event where you're really just chasing down runners and navigating into and away from the control a lot faster. made errors at 7 & 8 & 10. Will check splits later

Running warm up/down (From Victoria Park) 30:14 [2] 5.65 km (5:21 / km) +45m 5:09 / km
shoes: Saucony ProGrid Jazz 16

Tuesday Aug 12, 2014 #

7 AM

MTB (Road) (To Cherryvale) 17:31 [2] 6.4 km (2:44 / km) +20m 2:42 / km

4 PM

MTB (Road) warm up/down (From Cherryvale To Gym) 11:45 [2] 4.45 km (2:38 / km) +5m 2:38 / km

Gym (Spin Class) 52:00 [3] 26.0 km (2:00 / km)

5 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

6 PM

MTB (Road) warm up/down (From Gym) 7:25 [2] 2.3 km (3:13 / km) +40m 2:58 / km

Monday Aug 11, 2014 #

10 AM

MTB (Road) (To Botanic) 13:30 [2] 4.65 km (2:54 / km) +15m 2:51 / km

9 PM

MTB (Road) (From Botanic) 13:53 [2] 4.65 km (2:59 / km) +40m 2:52 / km

Friday Aug 8, 2014 #

12 PM

Gym (Spin Class) 30:00 [3] 15.0 km (2:00 / km)

1 PM

Core (Gym Session) 15:00 [1]

Thursday Aug 7, 2014 #

7 AM

MTB (Road) (To Botanic) 13:16 [2] 4.65 km (2:51 / km) +15m 2:48 / km

9 PM

MTB (Road) (From Botanic) 13:22 [2] 4.65 km (2:52 / km) +40m 2:45 / km

Wednesday Aug 6, 2014 #

7 AM

MTB (Road) (To Botanic) 12:22 [2] 4.65 km (2:40 / km) +15m 2:37 / km

4 PM

MTB (Road) warm up/down (From Botanic To Gym) 9:05 [2] 3.1 km (2:56 / km)

Gym warm up/down (Spin Bike) 5:00 [2] 3.0 km (1:40 / km)

Circuits (Gym Session) 40:00 [2]

5 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

MTB (Road) warm up/down (From Gym) 7:45 [2] 2.2 km (3:31 / km) +40m 3:14 / km

7 PM

Running warm up/down (Bangor Castle) 6:00 [2] 0.3 km (20:00 / km)
shoes: Mudclaw 300

Orienteering race (LVO WEE Bangor Castle) 24:36 [3] ** 5.22 km (4:43 / km) +51m 4:30 / km
spiked:14/15c shoes: Mudclaw 300

LVO WEE 9 Bangor Castle
nice new map and nice to be orienteering again and this was as straightforward a reintroduction as there could be.
no real issues, 1 was fine overran 2 a bit, 3, 4, 5, 6,7 all handy enough. good line to 8 and even saw runners emerging from control but a moment of self doubt and i convinced myself the control was over the stream so headed to the bridge before checking the map. the rest 9, 10, 11, 12, 13, 14 and 15 all flowed well maybe could've injected a bit of pace to be closer to 20 instead of 25mins.

Running warm up/down (Bangor Castle) 5:51 [2] 0.7 km (8:21 / km) +7m 7:58 / km
shoes: Mudclaw 300

just a short warm down and couldn't hang around for control collection but glad i made the trip out to Bangor.
looking at splits, my first km was a good minute slower than the rest so it was a cautious start and possibly not really warmed up for running.
WinSplits make interesting reading too - didn't realise my overruning at 2 cost nearly 30 seconds and my casual running to coast in the last half dozen controls only served to lend billy and couple of seconds advantage for each control. Also 6-7 (in my opinion) also shows that several runners may have run through the hedge and flower bed. i can verify that both Olivia and I ran around to the west, maybe everyone else stayed low and ran around to the east!?

Tuesday Aug 5, 2014 #

7 AM

MTB (Road) (To Botanic) 12:30 [2] 4.65 km (2:41 / km) +15m 2:39 / km

4 PM

MTB (Road) warm up/down (From Gym To Botanic) 10:00 [2] 3.1 km (3:14 / km)

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

5 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.3 km (4:21 / km) +40m 4:00 / km

Monday Aug 4, 2014 #

7 AM

MTB (Road) (To Botanic) 12:30 [2] 4.65 km (2:41 / km) +15m 2:39 / km

4 PM

MTB (Road) warm up/down (From Botanic To Gym) 10:00 [2] 3.1 km (3:14 / km)

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

5 PM

Gym (Spin Bike) 10:30 [2] 6.0 km (1:45 / km)

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.2 km (4:33 / km) +40m 4:10 / km

Sunday Aug 3, 2014 #

12 PM

Circuits (Gym Session) 30:00 [2]

Gym warm up/down (Spin Bike) 15:00 [2] 9.25 km (1:37 / km)

2 PM

Running warm up/down (Carrickcroppan KOM) 13:34 [2] 2.0 km (6:47 / km) +15m 6:32 / km
shoes: Mudclaw 300

3 PM

Running race (Carrickcroppan KOM) 34:05 [4] 6.45 km (5:17 / km) +300m 4:17 / km
shoes: Mudclaw 300

Running warm up/down (Carrickcroppan KOM) 14:26 [1] 1.35 km (10:41 / km) +5m 10:30 / km

Saturday Aug 2, 2014 #

8 AM

Note

rain lashing against the window, have decided against heading down to the mournes - a tough decision. my 7th Seven Sevens will have to wait (have only missed one year (2008) since my first run)
9 AM

Running warm up/down (To parkrun) 10:10 [2] 1.0 km (10:10 / km)
shoes: Saucony ProGrid Mirage 3

so wet and cloudy, garmin wouldn't connect very short warm up

Running race (Waterworks parkrun) 18:19 [4] 5.0 km (3:40 / km) +20m 3:35 / km
shoes: Saucony ProGrid Mirage 3

best waterworks time for a while and it felt really easy in the rain. consistent pace again but felt comfortable to step up the last km again. frontrunning probably helped with the relaxed running as i wasn't chasing or felt chased.

Running warm up/down (From parkrun) 6:30 [2] 1.25 km (5:12 / km) +15m 4:54 / km
shoes: Saucony ProGrid Mirage 3

not the shortest warm down, but not far off
12 PM

Gym (Spin Class) 55:00 [3] 32.0 km (1:43 / km)

Friday Aug 1, 2014 #

7 AM

Note
(rest day)

drove into work for a 14 hour shift, hoping to run the seven sevens tomorrow but forecast isn't great

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