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Training Log Archive: sjreeve

In the 7 days ending Feb 12, 2011:

activity	#	time	miles		km		+m
Running	8	4:57:03	41.63	(7:08)	67.0	(4:26)	710
Gym	5	3:48:15	55.18		88.8
Core	2	1:00:00
Yoga	1	30:00
Total	12	10:15:18	96.81		155.8		710

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Saturday Feb 12, 2011 #

9 AM

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

Running race (Parkrun) 18:03 [4] 5.0 km (3:37 / km) +25m 3:31 / km

legs felt strong after yesterdays Spin, was pleased with time but should've stuck closer to McCloy as he caught up & ghosted past after 3k. had to rush straight off to work so short warm down

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

Friday Feb 11, 2011 #

8 AM

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

9 AM

Running warm up/down (To Gym) 10:00 [3] 2.0 km (5:00 / km) +10m 4:53 / km

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

10 AM

Gym (Spin Class) 50:00 [4] 33.0 km (1:31 / km)

Gym (Rope Climb) 15:00 [2]

11 AM

Running warm up/down (From Gym) 10:00 [2] 2.0 km (5:00 / km) +45m 4:30 / km

Thursday Feb 10, 2011 #

7 PM

Note
(rest day)

O-planning Workshop

Wednesday Feb 9, 2011 #

9 AM

Core 30:00 [2]

Running (Waterworks laps clockwise) 38:00 [3] 8.5 km (4:28 / km) +40m 4:22 / km

one less lap than last week & slightly slower pace after yesterdays 10miler

7 PM

Gym warm up/down (Cross Trainer (Hills)) 10:00 [2] 1.25 km (8:00 / km)

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

Gym (Spin Class) 35:00 [4] 23.0 km (1:31 / km)

Tuesday Feb 8, 2011 #

8 AM

Yoga 30:00 [1]

Running (Up Cavehill Down OldPark) 1:20:00 [3] 17.5 km (4:34 / km) +270m 4:15 / km

two normal loops, one smaller cutting along westlands

Monday Feb 7, 2011 #

8 AM

Core 30:00 [2]

Running (Waterworks, Cavehill Rd) 45:00 [3] 10.0 km (4:30 / km) +110m 4:16 / km

through waterworks, up cavehill road along ballysillan and down old park back into waterworks for a couple of laps.
very windy, lots of running surface water from the earlier heavy rain
slowish pace

6 PM

Running (Up Cavehill Down OldPark) 28:00 [3] 7.0 km (4:00 / km) +125m 3:40 / km

Sunday Feb 6, 2011 #

9 AM

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

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

Gym (Spin (Increasing Effort)) 30:00 [3] 20.5 km (1:28 / km)

10 AM

Gym (Strength&Conditioning) 20:00 [2]

Dumbell circuits; 45sec/15sec rest. 4mins/1min rest x4

Gym warm up/down (Cross Trainer (Intervals)) 10:00 [2] 1.25 km (8:00 / km)

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