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Training Log Archive: sjreeve

In the 7 days ending Feb 5, 2011:

activity	#	time	miles		km		+m
Running	4	4:03:15	32.62	(7:27)	52.5	(4:38)	680
Gym	4	2:50:00	38.49		61.95
Orienteering	3	2:13:13	10.19	(13:04)	16.4	(8:07)	265	18 /	25c	72%
Circuits	1	45:00
Yoga	2	35:00
MTB (Road)	2	10:00	2.8	(3:35)	4.5	(2:13)	55
Total	14	10:36:28	84.1		135.35		1000	18 /	25c	72%

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Saturday Feb 5, 2011 #

9 AM

Running warm up/down (To Parkrun) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km

Running race (Waterworks Parkrun) 18:15 [4] 5.0 km (3:39 / km) +25m 3:34 / km

Running warm up/down (From Parkrun) 25:00 [2] 5.25 km (4:46 / km) +65m 4:29 / km

10 AM

Yoga 25:00 [1]

Friday Feb 4, 2011 #

9 AM

MTB (Road) warm up/down (To Gym) 5:00 [1] 2.5 km (2:00 / km) +10m 1:58 / km

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

10 AM

Gym (Spin Class) 45:00 [4] 30.5 km (1:29 / km)

Gym (Strength & Conditioni) 30:00 [2]

mixture of dips & pull ups, core, free weights. approx 10mins each

11 AM

MTB (Road) warm up/down (From Gym) 5:00 [2] 2.0 km (2:30 / km) +45m 2:15 / km

Thursday Feb 3, 2011 #

8 AM

Running (Cavehill incl mast&ca) 1:35:00 [3] 18.25 km (5:12 / km) +450m 4:38 / km

with frosty trails, headed up cavehill via out&back to hightown road. over to mast and back down round the front of cavehill. very cold strong wind on top, not so slippery descent. few loops with climbs around castle for extra 5km before home

Wednesday Feb 2, 2011 #

9 AM

Running (Waterworks laps clockwise) 48:00 [3] 11.0 km (4:22 / km) +65m 4:14 / km

although only 1-2 mins slower with road crossing/lights etc. it felt slower/required more effort than Monday

7 PM

Orienteering race (Night-O Hillsborough) 43:19 [3] *** 7.0 km (6:11 / km) +50m 5:58 / km
spiked:8/11c

45min score event 15 controls to be visited in ascending order, can miss control but not return to it.

with several legs crossing the lake it would be pushing it to get all in order in 45mins of daylight.
i hit the gully on my way over to 2 then lost time whilst in the circle
wasted some seconds at 4, then 8 and 14 was further along the path edge and lower than expected.
my route was 1, 2, 3, 4, 7, 8, 10, 11, 12, 14, 15.
it should've included 13 but took too long to "tick off" 14.

in hindsight: really should've left 2 or 3 which would've left a doable
1, 3, 4, 5, 6, 7, 8, 10, 11, 12, 13, 14, 15 (or)
1, 2, 4, 5, 6, 7, 8, 9, 11, 12, 13, 14, 15.

8 PM

Orienteering warm up/down 10:00 [1] 2.0 km (5:00 / km)

Tuesday Feb 1, 2011 #

7 PM

Gym warm up/down (Cross Trainer (Hills)) 10:00 [1] 1.2 km (8:20 / km)

Gym (Rowing (Intervals)) 20:00 [3] 4.15 km (4:49 / km)

Gym (Spin (Increasing effort)) 35:00 [3] 22.5 km (1:33 / km)

8 PM

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

Monday Jan 31, 2011 #

8 AM

Running (Waterworks laps) 47:00 [3] 11.0 km (4:16 / km) +65m 4:09 / km

Yoga 10:00 [1]

6 PM

Circuits 45:00 [3]

missed the first 15mins

Sunday Jan 30, 2011 #

9 AM

Orienteering race (Frostbite 3 Florencecourt) 1:09:54 [4] **** 5.4 km (12:57 / km) +200m 10:55 / km
spiked:10/14c

in an event where most folk made some errors at some point my worst controls highlighted by winsplits were 3-4, 5-6, 8-9 & 11-12.
3-4: i was just slow coming into and leaving 3 slightly disorientated over what should've been a simple leg to 4.
5-6: spent ages around the control circle at 6 after intially running up the wrong re-entrant
8-9: came across a patch of "unmapped" newly clearfelled forest and access track, this distraction developed into a struggle to concentrate on locating control
11-12: cut across stream too early and fought my way across another bit of clearfell!

some very good running in parts and ideally "could've-should've" ran under 60mins

Orienteering warm up/down 10:00 [2] 2.0 km (5:00 / km) +15m 4:49 / km

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