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Training Log Archive: sjreeve

In the 7 days ending Mar 12, 2011:

activity	#	time	miles		km		+m
Running	8	5:00:10	37.02	(8:07)	59.57	(5:02)	1235
MTB (Road)	2	1:55:00	24.85	(4:38)	40.0	(2:53)	500
Orienteering	2	1:10:00	1.24		2.0
Gym	2	1:05:00	17.46	(3:43)	28.1	(2:19)
Yoga	1	50:00
Total	13	10:00:10	80.57		129.67		1735

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Saturday Mar 12, 2011 #

10 AM

Running warm up/down (Time Trial) 15:00 [2] 2.5 km (6:00 / km)

after a walk of the route, joined in with the warm up; a few dynamic streches & a slow run. ...short run & static stretches after time trial

11 AM

Running race (Phoenix Park Time Trial) 25:40 [4] 5.32 km (4:49 / km) +240m 3:56 / km

After a walk round the route with some of the Juniors, the course was looking sticky on the north east hill but fairly runnable if not as dry as last october. was looking for a run so went after the M20/18 had completed their 1st laps. kept in sight of Jack for 3 laps and then kept up a good pace for my last lap catching up & encouraging on some of the younger juniors. i enjoyed the run, could've pushed myself harder but was happy with 25:40 on the stopwatch.

2 PM

Orienteering (Ticknock) 1:00:00 [1]

Was shadowing rather than leading the coaching here with the M/W16s.
1st exercise was 3 Line-O courses, increasing in technical difficulty. a well planned exercise with only a couple of mapping inaccuracies but could've been executed at maybe at least a slow/medium pace throughout, walking simply took too long.

3 PM

Note

Up on the hill at Ticknock. Shadowing the coaching of the M/W16s
2nd excercise, an orbital (spiders web) course for using bearings & reading contours.
sites were tagged, maps & control descriptions were available. again well planned, options available for delivery; but were frustartingly running short on time and once completed had to run back down to car park & miss last excercise. (i think this was some Downhill-O which would've linked all the exercises together well)

4 PM

Orienteering (Ticknock) 10:00 [2] 2.0 km (5:00 / km)

jog back down to car park

Note

Out on the relay course, shadowing & observing controls (and runners!). M/W16s went 1st, then the older seniors, and then some M/W14s. the usual "trains" developed but with subtle differences in the legs that may have caught some runners out. well planned courses that asked alot from the runners at the end of a long, cool, misty but thankfully dry day.

Friday Mar 11, 2011 #

8 AM

Running (Cavehill, incl mast &) 1:30:00 [3] 17.25 km (5:13 / km) +425m 4:39 / km

a bit more terrain run over cavehill than usual, ground wet but with some frost wasn't too slippery.

9 AM

Yoga 50:00 [1]

Thursday Mar 10, 2011 #

8 AM

MTB (Road) (Newtownabbey) 1:00:00 [3] 20.0 km (3:00 / km) +250m 2:49 / km

strong wind, kind of all over the place, as you'd expect from an out &back loop! but was slower than Monday

9 AM

Running (Waterworks laps) 27:00 [3] 6.25 km (4:19 / km) +45m 4:10 / km

pretty much a repeat of Mondays session just slightly different conditions and ran anti-clockwise instead of clockwise today (steeper "climbs" gentle descents)

Wednesday Mar 9, 2011 #

8 AM

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

Gym (Cross Trainer (Hills)) 15:00 [3] 2.0 km (7:30 / km)

Gym (Spin (Hills & Sprints) 30:00 [3] 25.0 km (1:12 / km)

9 AM

Gym (Rope Climb) 20:00 [3] 1.1 km (18:11 / km)

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

Tuesday Mar 8, 2011 #

9 AM

Running (Cavehill incl mast&tr) 1:35:30 [3] 18.0 km (5:18 / km) +425m 4:45 / km

strong headwind in places &head chill at times, started off in the sunshine but the grey clouds soon blew in. a good run, at a slightly slower pace than last thursday.

Monday Mar 7, 2011 #

8 AM

MTB (Road) (Newtownabbey) 55:00 [2] 20.0 km (2:45 / km) +250m 2:35 / km

9 AM

Running (Waterworks laps) 27:00 [3] 6.25 km (4:19 / km) +45m 4:10 / km

leg was slightly sore, especially on the slight descents. felt this may have altered running form/posture slightly but was running a good pace coming straight off the bike into the run

Sunday Mar 6, 2011 #

1 PM

Note
(rest day)

really didn't refuel &recover properly yesterday so wasted this mornings hours before work doing very little.
glad my fight with a tree branch yesterday wasn't lower on my leg or i might have done some serious damage to my knee (this mornings bruise is the size of a fist)

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