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Training Log Archive: sjreeve

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running60 20:12:10 141.4(8:34) 227.56(5:20) 18175 /5c100%
  Gym 13 10:29:59 162.56 261.62
  Yoga5 5:00:00
  Circuits7 3:30:00
  Strength & Conditioning6 3:00:00
  Orienteering3 2:47:22 16.81(9:57) 27.06(6:11) 66968 /70c97%
  Bike8 1:59:51 23.21(5:10) 37.35(3:13) 220
  Hiking2 1:21:08 5.06(16:01) 8.15(9:57) 65
  Core3 45:00
  Total83 49:05:30 349.05 561.74 277173 /75c97%

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Sunday Jan 31, 2016 #

8 AM

Running (Botanic fig8 laps & loops) 40:16 [2] 7.35 km (5:29 / km) +60m 5:16 / km
shoes: Salomon XR Shift (Blue)

11 AM

Running warm up/down (Botanic fig8 laps To Gym) 29:04 [2] 5.55 km (5:14 / km) +45m 5:02 / km
shoes: Salomon XR Shift (Blue)

12 PM

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

Running warm up/down (From Gym To Botanic) 8:08 [2] 1.5 km (5:25 / km) +15m 5:10 / km
shoes: Salomon XR Shift (Blue)

1 PM

Running warm up/down (From Botanic To Belvoir) 55:56 [1] * 6.9 km (8:06 / km) +45m 7:51 / km
spiked:5/5c shoes: adidas Response 22

running to O-Training, bump into Greg and offer to help put out some controls
2 PM

Orienteering (Belvoir & Lagan Meadows) 51:22 [3] *** 9.05 km (5:41 / km) +90m 5:24 / km
spiked:18/18c shoes: adidas Response 22

Score Training
Had left the house without Mudclaws and SI card so footwear was going to be an issue and meant some less than direct running on fairly tired legs.
Dumb bells again and I didn't really plan too well as a result of putting out some of the "easier" controls I thought I'd save them to the end but should've hit a couple to start to make a proper loop. Time was going to be a bigger factor too this week as well as the underfoot conditions.
139-132, 133-135 fine, 136-138 slow and wet running, 134-131 wet and indirect running, 137-140, 128-125, 127-126, 124-129 fine but starting to flag and now over 45mins 130-122 fine & finish. Missed 123-121.
A decent loop would've begun with 130-122 then 123-121 and then into my course 139-132, 133-135 etc.
...compared with last week, I ran nearly 20sec/km faster! controls were also a greater distance apart - definitely an extra 2.5 to 3km of running.
3 PM

Running warm up/down (From Belvoir To Botanic) 24:43 [2] 4.55 km (5:26 / km) +25m 5:17 / km
shoes: adidas Response 22

Saturday Jan 30, 2016 #

9 AM

Running warm up/down (To parkrun) 17:47 [2] 3.15 km (5:39 / km) +20m 5:28 / km
shoes: Salomon XR Shift (Blue)

Running race (Ormeau parkrun) 18:28 [4] 5.0 km (3:42 / km) +25m 3:36 / km
shoes: Salomon XR Shift (Blue)

Running warm up/down (From parkrun) 13:00 [2] 2.3 km (5:39 / km) +20m 5:25 / km
shoes: Salomon XR Shift (Blue)

11 AM

Running warm up/down (From Botanic To Gym) 8:16 [2] 1.5 km (5:31 / km) +10m 5:20 / km
shoes: Salomon XR Shift (Blue)

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

12 PM

Running warm up/down (From Gym To Botanic) 8:10 [2] 1.5 km (5:27 / km) +15m 5:11 / km
shoes: Salomon XR Shift (Blue)

Friday Jan 29, 2016 #

12 PM

Running warm up/down (To Gym From Botanic) 7:52 [2] 1.5 km (5:15 / km) +10m 5:05 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Running warm up/down (From Gym To Botanic) 7:54 [2] 1.5 km (5:16 / km) +15m 5:01 / km
shoes: Salomon XR Shift (Blue)

6 PM

Hiking (From Botanic) 35:54 [1] 4.3 km (8:21 / km) +40m 7:59 / km

...walked home from Botanic

Thursday Jan 28, 2016 #

12 PM

Running warm up/down (To Gym) 15:00 [2] 3.2 km (4:41 / km) +5m 4:39 / km
shoes: Salomon XR Shift

Gym (Spin Class) 30:00 [3] 13.5 km (2:13 / km)

1 PM

Core (Gym Session) 15:00 [2]

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 17:20 [2] 3.2 km (5:25 / km) +40m 5:06 / km
shoes: Salomon XR Shift

Wednesday Jan 27, 2016 #

6 AM

Note
(rest day)

...got a lift to/from Botanic
7 PM

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

Tuesday Jan 26, 2016 #

6 AM

Note

...drove to/from Botanic
12 PM

Running warm up/down (To Gym From Botanic ) 7:23 [2] 1.5 km (4:55 / km) +10m 4:46 / km
shoes: Salomon XR Shift (Blue)

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

1 PM

Running warm up/down (From Gym To Botanic ) 8:07 [2] 1.5 km (5:25 / km) +15m 5:09 / km
shoes: Salomon XR Shift (Blue)

3 PM

Running (Botanic fig8 laps &loops) 40:06 [2] 7.6 km (5:17 / km) +65m 5:04 / km
shoes: Salomon XR Shift (Blue)

4 PM

Running warm up/down (From Botanic To Gym ) 6:41 [2] 1.3 km (5:08 / km) +10m 4:57 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Class ) 40:00 [3] 16.5 km (2:25 / km)

5 PM

Running warm up/down (From Gym To Botanic ) 7:22 [2] 1.3 km (5:40 / km) +15m 5:21 / km
shoes: Salomon XR Shift (Blue)

Monday Jan 25, 2016 #

8 AM

Hiking (Greenmount Trails) 45:14 [1] 3.85 km (11:45 / km) +25m 11:23 / km

12 PM

Running warm up/down (To Gym) 11:17 [2] 2.2 km (5:08 / km) +5m 5:04 / km
shoes: Salomon XR Shift

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

1 PM

Core (Gym Session) 15:00 [2]

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 12:14 [2] 2.2 km (5:34 / km) +40m 5:06 / km
shoes: Salomon XR Shift

Sunday Jan 24, 2016 #

10 AM

Running (Run 4 Well being) 48:05 [2] 8.95 km (5:22 / km) +45m 5:14 / km
shoes: Saucony Ride 7

a run organised by NBH for raising awareness of local mental health charities. run includes warm up and down as well as the parkrun 5k route around the waterworks.
12 PM

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

2 PM

Orienteering (LVO Score Training #1) 33:11 [3] *** 5.88 km (5:39 / km) +89m 5:15 / km
spiked:20/20c shoes: Mudclaw 300

Barnett Demesne - Dumb bells
127-128, 116-120, 130-115, 123-112, 124-114, 113-126, 122-118, 117-129, 119-125, 121-111.
running at about 75-80% easy to plan route well in advance

Saturday Jan 23, 2016 #

9 AM

Running warm up/down (To parkrun ) 13:08 [2] 1.45 km (9:03 / km)
shoes: Saucony Ride 7

Running race (Waterworks parkrun ) 18:38 [4] 5.0 km (3:44 / km) +25m 3:38 / km
shoes: Saucony Ride 7

3:37 3:40 3:40 3:55 3:45
Aiming for 3:40's for the first 3km then eased off to save legs!

Running warm up/down (From parkrun ) 7:26 [2] 1.35 km (5:30 / km) +20m 5:08 / km
shoes: Saucony Ride 7

11 AM

Running warm up/down (Drum Manor ) 10:41 [2] 1.1 km (9:43 / km) +16m 9:03 / km
shoes: Saucony Ride 7

12 PM

Running race (Drum Manor 10k) 38:38 [4] 9.5 km (4:04 / km) +94m 3:52 / km
shoes: Saucony Ride 7

3:38 4:14 4:19 3:52 3:44 happy enough with first lap but really slowed on the second and disappointed with the time for the shorter distance. However with no 10k effort training since mid November it wasn't surprising.
4:20 4:03 4:41 3:41 (3:46)

Running warm up/down (Drum Manor ) 9:44 [1] 0.75 km (12:59 / km) +10m 12:10 / km
shoes: Saucony Ride 7

Friday Jan 22, 2016 #

6 AM

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

12 PM

Running warm up/down (From Botanic To Gym) 7:22 [2] 1.5 km (4:55 / km) +10m 4:45 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Gym (Tabata) 15:00 [4]

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

Running warm up/down (From Gym To Botanic) 7:57 [2] 1.5 km (5:18 / km) +15m 5:03 / km
shoes: Salomon XR Shift (Blue)

2 PM

Bike (From Botanic) 15:07 [2] 4.65 km (3:15 / km) +40m 3:07 / km

Thursday Jan 21, 2016 #

8 AM

Running (Botanic fig8 loops & laps) 44:39 [2] 9.0 km (4:58 / km) +85m 4:44 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running warm up/down (From Botanic To Gym) 7:28 [2] 1.5 km (4:59 / km) +10m 4:49 / km
shoes: Salomon XR Shift (Blue)

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

1 PM

Running warm up/down (From Gym To Botanic) 7:53 [2] 1.5 km (5:15 / km) +15m 5:00 / km
shoes: Salomon XR Shift (Blue)

Wednesday Jan 20, 2016 #

10 AM

Bike (To Botanic ) 14:06 [2] 4.65 km (3:02 / km) +15m 2:59 / km

12 PM

Running warm up/down (From Botanic To Gym) 10:39 [2] 2.1 km (5:04 / km) +10m 4:57 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Running warm up/down (From Gym To Botanic ) 7:43 [2] 1.5 km (5:09 / km) +15m 4:54 / km
shoes: Salomon XR Shift (Blue)

5 PM

Bike (From Botanic ) 14:09 [2] 4.65 km (3:03 / km) +40m 2:55 / km

7 PM

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

Tuesday Jan 19, 2016 #

8 AM

Bike (To Botanic) 13:17 [2] 4.65 km (2:51 / km) +15m 2:49 / km

5 PM

Bike (From Botanic) 19:47 [2] 4.8 km (4:07 / km) +40m 3:57 / km

Monday Jan 18, 2016 #

8 AM

Running (Greenmount Trails) 34:15 [2] 6.1 km (5:37 / km) +50m 5:24 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running (Greenmount Trails) 37:55 [2] 6.9 km (5:30 / km) +90m 5:10 / km
shoes: Salomon XR Shift (Blue)

Sunday Jan 17, 2016 #

6 AM

Note

...drove to/from Botanic
9 AM

Running (Botanic fig8 laps & loops) 56:53 [2] 11.0 km (5:10 / km) +115m 4:55 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running warm up/down (From Botanic To Gym) 8:14 [2] 1.5 km (5:29 / km) +10m 5:19 / km
shoes: Salomon XR Shift (Blue)

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

1 PM

Running warm up/down (From Gym To Botanic) 8:05 [2] 1.5 km (5:23 / km) +15m 5:08 / km
shoes: Salomon XR Shift (Blue)

Saturday Jan 16, 2016 #

6 AM

Note

...drove to/from Botanic
9 AM

Running warm up/down (To parkrun) 26:48 [2] 4.0 km (6:42 / km) +15m 6:35 / km
shoes: Salomon XR Shift (Blue)

Running (Ormeau parkrun) 19:57 [4] 5.0 km (3:59 / km) +20m 3:55 / km
shoes: Salomon XR Shift (Blue)

icy course - no too bad for running but took it cautious

Running warm up/down (From parkrun) 12:49 [2] 2.3 km (5:34 / km) +20m 5:20 / km
shoes: Salomon XR Shift (Blue)

2 PM

Running (Botanic fig8 laps) 28:48 [2] 5.75 km (5:01 / km) +45m 4:49 / km
shoes: Salomon XR Shift (Blue)

Friday Jan 15, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:37 [2] 1.5 km (5:05 / km) +10m 4:55 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Running warm up/down (From Gym To Botanic) 8:06 [2] 1.5 km (5:24 / km) +15m 5:09 / km
shoes: Salomon XR Shift (Blue)

5 PM

Running (From Botanic) 28:26 [2] 4.6 km (6:11 / km) +40m 5:55 / km
shoes: Salomon XR Shift (Blue)

Thursday Jan 14, 2016 #

6 PM

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

7 PM

Core (Gym Session) 15:00 [2]

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

Wednesday Jan 13, 2016 #

6 AM

Note

...drove to/from Botanic
9 AM

Running (Botanic fig8 loops) 18:35 [3] 4.0 km (4:39 / km) +35m 4:27 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running warm up/down (From Botanic To Gym ) 7:22 [2] 1.5 km (4:55 / km) +10m 4:45 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session ) 30:00 [3]

1 PM

Gym (Tabata ) 15:00 [4]

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

Running warm up/down (From Gym To Botanic ) 8:29 [2] 1.5 km (5:39 / km) +15m 5:23 / km
shoes: Salomon XR Shift (Blue)

7 PM

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

Tuesday Jan 12, 2016 #

6 AM

Note
(rest day)

...drove to/from Botanic

Monday Jan 11, 2016 #

8 AM

Note
(rest day)

Sunday Jan 10, 2016 #

10 AM

Running warm up/down (Cavehill ) 17:15 [2] 1.75 km (9:51 / km) +50m 8:38 / km
shoes: Mudclaw 300

11 AM

Orienteering (Cavehill Long-O) 1:22:49 [3] *** 12.13 km (6:50 / km) +490m 5:41 / km
spiked:30/32c shoes: Mudclaw 300

a good introduction back into orienteering for 2016. two short loops on the parkland south of the castle then up the hill for the 9km loop. I planned well for the open hill controls but executed poorly despite great visibility.
12 PM

Running warm up/down (Cavehill ) 5:46 [2] 0.85 km (6:47 / km) +15m 6:14 / km
shoes: Mudclaw 300

Saturday Jan 9, 2016 #

11 AM

Running warm up/down (An Creggan) 10:36 [2] 1.45 km (7:19 / km) +10m 7:04 / km
shoes: Saucony Ride 7

12 PM

Running race (An Creagan 5Mile) 30:34 [4] 8.04 km (3:48 / km) +35m 3:43 / km
shoes: Saucony Ride 7

Sperrin Harriers Winter Trail Series Race 3
felt that a 30 minute run would be what i'd have in the legs and ran hard to the front for the first km to avoid the crowds. started to go backwards from the 2mile marker as the racing wasn't there. Had planned to run Greencastle and the Lough 5 over the festive holidays but that didn't happen, even missed several parkruns so with no speedwork this was as good as I could've hoped for. two races left in the series, having raced the minimum of three, it would be good to try to improve with the 10k and/or the 10 mile.

Running warm up/down (An Creagan) 4:10 [1] 0.35 km (11:54 / km)
shoes: Saucony Ride 7

Thursday Jan 7, 2016 #

5 PM

Running (From Botanic) 30:26 [2] 5.7 km (5:20 / km) +47m 5:08 / km
shoes: Salomon XR Shift (Blue)

Wednesday Jan 6, 2016 #

6 AM

Bike warm up/down (To Botanic ) 13:10 [2] 4.65 km (2:50 / km) +15m 2:47 / km

7 AM

Running warm up/down (To Gym From Botanic) 7:35 [2] 1.5 km (5:03 / km) +10m 4:54 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Bike) 1:54:00 [3] 47.2 mi (2:25 / mi)

9 AM

Gym (Rowing Machine ) 1:09:17 [3] 16.06 km (4:19 / km)

10 AM

Gym (Treadmill) 1:39:42 [3] 21.1 km (4:44 / km)
shoes: Salomon XR Shift (Blue)

12 PM

Running warm up/down (From Gym To Botanic ) 13:35 [1] 1.5 km (9:03 / km) +15m 8:37 / km
shoes: Salomon XR Shift (Blue)

5 PM

Bike (From Botanic ) 16:59 [2] 4.65 km (3:39 / km) +40m 3:30 / km

Tuesday Jan 5, 2016 #

8 AM

Note

...drove to/from Botanic
9 AM

Running (Botanic fig8 laps) 17:44 [3] 4.0 km (4:26 / km) +35m 4:15 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running warm up/down (From Botanic To Gym) 7:25 [2] 1.5 km (4:57 / km) +10m 4:47 / km
shoes: Salomon XR Shift (Blue)

Gym (Gym Session) 35:00 [4] 13.5 km (2:36 / km)

1 PM

Running warm up/down (From Gym To Botanic) 7:53 [2] 1.5 km (5:15 / km) +15m 5:00 / km
shoes: Salomon XR Shift (Blue)

5 PM

Gym (Gym Session) 25:00 [3] 11.0 km (2:16 / km)

6 PM

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

Monday Jan 4, 2016 #

8 AM

Note
(rest day)

Sunday Jan 3, 2016 #

11 AM

Running warm up/down (From Botanic To Gym ) 7:08 [3] 1.5 km (4:45 / km) +10m 4:36 / km
shoes: Salomon XR Shift (Blue)

12 PM

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

Running warm up/down (From Gym To Botanic ) 14:00 [2] 2.5 km (5:36 / km) +25m 5:20 / km
shoes: Salomon XR Shift (Blue)

Saturday Jan 2, 2016 #

6 AM

Note

...drove to/from Botanic
9 AM

Running warm up/down (To parkrun) 20:06 [2] 3.5 km (5:45 / km) +15m 5:37 / km
shoes: Salomon XR Shift (Blue)

Running race (Ormeau parkrun) 18:55 [4] 5.0 km (3:47 / km) +25m 3:41 / km
shoes: Salomon XR Shift (Blue)

Running warm up/down (From parkrun) 11:43 [2] 2.2 km (5:20 / km) +25m 5:02 / km
shoes: Salomon XR Shift (Blue)

11 AM

Running warm up/down (From Botanic To Gym ) 7:43 [2] 1.5 km (5:09 / km) +10m 4:59 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Class) 37:00 [3] 23.0 km (1:37 / km)

12 PM

Running warm up/down (From Gym To Botanic ) 8:01 [2] 1.5 km (5:21 / km) +15m 5:05 / km
shoes: Salomon XR Shift (Blue)

Friday Jan 1, 2016 #

9 AM

Running warm up/down (To/From parkrun) 18:24 [2] 2.77 km (6:39 / km) +15m 6:28 / km
shoes: Saucony Ride 7

to, the from the cancelled Waterworks NYD parkrun.
...so then drove to, then later from, Botanic
12 PM

Running (Botanic fig8 laps & loops) 35:47 [2] 7.3 km (4:54 / km) +50m 4:44 / km
shoes: Salomon XR Shift (Blue)

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