Training Log Archive: sjreeveIn the 7 days ending Feb 13, 2011:
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Sunday Feb 13, 2011 #
Orienteering warm up/down 10:00 [1]
Orienteering warm up/down (Long-O Gortalughany) 2:57:25 [3] **** 13.2 km (13:26 / km) +365m 11:48 / km
spiked:21/27c
wasn't intending to put in a fully competitive run here as my preparation was going to be far from ideal (very late night, 3hrs sleep, no porridge/muesli, 2hrs driving, early start to get back home in time for rugby!)
it was going to be tough, wet running but i was going to enjoy it, get used to the map scale & see how long it was going to be before i got caught (& maybe then get competitive!)
here's the rest of the excuses!
control 1: slow enough & cautious, thought i'd left fence at a good bearing but got dragged across towards cp3.
now confident of map & navigation had good run to 2, 3, 4 & going great into circle for 5 but then... at least 20mins wasted, fundamentally i came into it too low and it all went wrong from there.
it was then all a bit slow but sure for 6, 7, 8 (v.slow) 9, 10, 11, 12, 13 (should've started on the haribo before now) because 14 & 15 felt worse than what they really were but psychologically now heading back to car park & 2nd half of the course and the prospect of getting caught thought i'd pick it up as i ran to 16. again got to circle quick enough but wasn't counting ditches and wasted time.
17, 18, 19, 20 were grand but was now rushing as could see i was getting caught & didn't want to be overtaken by too many!! so promptly messed up 21.
finished strong & competitive (keeping close to Ruairi but hopefully pushing him in the latter stages of his run) although hit 24 instead of 23 but corrected.
great mornings run/walk! big thanks to all for putting on the event.
course length 13.2k ran/walked at least 10 mile
Saturday Feb 12, 2011 #
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
Running warm up/down (Parkrun) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Friday Feb 11, 2011 #
Running (Waterworks laps) 48:00 [3] 11.0 km (4:22 / km) +65m 4:14 / km
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)
Gym (Spin Class) 50:00 [4] 33.0 km (1:31 / km)
Gym (Rope Climb) 15:00 [2]
Running warm up/down (From Gym) 10:00 [2] 2.0 km (5:00 / km) +45m 4:30 / km
Thursday Feb 10, 2011 #
Note
(rest day)
Wednesday Feb 9, 2011 #
Core 30:00 [2]
Running (Waterworks laps clockwise) 38:00 [3] 8.5 km (4:28 / km) +40m 4:22 / km
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 #
Yoga 30:00 [1]
Running (Up Cavehill Down OldPark) 1:20:00 [3] 17.5 km (4:34 / km) +270m 4:15 / km
Monday Feb 7, 2011 #
Core 30:00 [2]
Running (Waterworks, Cavehill Rd) 45:00 [3] 10.0 km (4:30 / km) +110m 4:16 / km
very windy, lots of running surface water from the earlier heavy rain
slowish pace
Running (Up Cavehill Down OldPark) 28:00 [3] 7.0 km (4:00 / km) +125m 3:40 / km