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Training Log Archive: sjreeve

In the 7 days ending Jan 29, 2011:

activity	#	time	miles		km		+m
Running	5	4:09:00	33.55	(7:25)	54.0	(4:37)	985
Orienteering	3	3:17:56	3.04		4.9		150	11 /	14c	78%
Gym	2	2:08:15	37.9		61.0
Circuits	2	1:38:00
Core	2	40:00
MTB (Road)	1	12:00	2.49	(4:50)	4.0	(3:00)	50
Total	14	12:05:11	76.99		123.9		1185	11 /	14c	78%

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Saturday Jan 29, 2011 #

11 AM

Orienteering (NI Junior Squad Training) 45:00 [1] ****

putting out controls in the hazel

12 PM

Orienteering (NI Junior Squad Training) 1:30:00 [1] ***

A couple of loops with some of the younger juniors

2 PM

Orienteering (Course 1 Crossmurrin) 1:02:56 [3] **** 4.9 km (12:51 / km) +150m 11:08 / km
spiked:11/14c

Friday Jan 28, 2011 #

6 PM

Gym warm up/down (Cross Trainer (hills)) 15:00 [2] 1.8 km (8:20 / km)

Gym (Spin (standing climbs)) 22:30 [3] 15.0 km (1:30 / km)

Gym (Pull-Ups & Dips) 10:00 [2]

Gym (Rowing (Intervals)) 20:00 [3] 4.2 km (4:46 / km)

Gym (Spin (seated climbs)) 22:30 [3] 15.0 km (1:30 / km)

Thursday Jan 27, 2011 #

9 AM

Core 20:00 [2]

MTB (Road) warm up/down 12:00 [2] 4.0 km (3:00 / km) +50m 2:49 / km

6 PM

Running (Up Cavehill Down OldPark) 27:00 [4] 7.0 km (3:51 / km) +125m 3:32 / km

race pace, beat the clock (ie. under 30mins)
good running on the climbs, attacking the descents but maintaining relaxed form.

Wednesday Jan 26, 2011 #

8 AM

Running (Old Park Rd & Castle) 1:10:00 [3] 14.75 km (4:45 / km) +325m 4:16 / km

warmed up with a lap of the waterworks, back out onto cliftonville & up old park. along ballysillan, up upper cavehill across to castle for some loops & hills and return without the waterworks lap.
enjoyed the run, a good balance of distance and climb without feeling too slow.

6 PM

Circuits warm up/down 10:00 [2]

Circuits (Tabata) 18:00 [4]

high intensity training, 4mins continuous, 2mins rest. (x3)
1min skip rope
1min press up (rock climber)
1min kettlebell squat upright row
1min burpees

Circuits warm up/down (Yoga stretches) 10:00 [1]

7 PM

Gym (Spin (Increasing Effort)) 30:00 [3] 23.0 km (1:18 / km)

Gym (Rowing) 8:15 [3] 2.0 km (4:08 / km)

Tuesday Jan 25, 2011 #

Running (Belfast Castle & Cave) 1:20:00 [3] 15.75 km (5:05 / km) +425m 4:29 / km

about 4km of hills around the castle, then up over Cavehill -anticlockwise, as it's just too wet and without grip to run downhill round the edge of the punchbowl (almost too wet to run up!) ran out to Hightown Rd car park, back down and a lap of the Waterworks to finish.
very windy on top, lots of heavy drzzle. ran ok.

6 PM

Core 20:00 [2]

Monday Jan 24, 2011 #

9 AM

Running (Waterworks laps) 37:00 [3] 8.75 km (4:14 / km) +85m 4:02 / km

6 PM

Circuits 1:00:00 [4]

Sunday Jan 23, 2011 #

9 AM

Running (Water Eaton) 35:00 [3] 7.75 km (4:31 / km) +25m 4:27 / km

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