Training Log Archive: sjreeve

straightforward enough run, overly congested start due to repositioning of the start & finish points.

Lagan Meadows and Belvoir Forest.
really dissapointed that i didn't push myself hard enough & returned far too early especially when the course lent itself to an all or nothing approach.
headed out to 6, climb to 13 and down through forest to 5 but was too far south & left it for later. up to 4, 16 & 3 good route to 2 but then overran, missing it & ploughing on to 1. then 12, 7, 8, bad route to 10 (down then up!) too far west of 11 but fast run to 9. good running to 30, 18, 19, 26 & 27. spent too long deciding whether to go for 25, 28 & 29 and then didn't!!! i guess with earlier errors i thought i had less time. in hindsight 25 was possible, even 28. 29 was simple, just a long towpath run to return to the bridge which i was more than fit for.
anyway from 27 it was over to 20, lost time in the wet stuff at 21, 22 fine, 24 good but had left 23! ...why? ...i dunno!!
24 to 14 was good, headed to the circle NE of 14, opened folded map - it was 18!! doh! ran across to 15, collected 17 & returned to pick up 2 & 5. annoyed i had over 10mins left, sloped over to the finish & punched 51:47.
6, 13, 5X, 4, 16, 3, 2X, 1, 12, 7, 8, 10, 11, 9, 30, 18, 19, 26, 27, 20, 21, 22, 24, 14, 15, 17, 2, 5, FIN.
should've spiked 5 & 2 first time round, would've then definitely gone for 25, 28 & 29. navigating better into 10, 11 & 21 would've given enough time for 23.
too many other runners got 26/30, would've preferred to get 30/30 and ran 62:59!!

All in all a great course though, alot of thought & effort put in before, during & after. Might look to run Steven Lintons 54:56min 30/30 route for training
12, 7, 8, 10, 11, 9, 6, 13, 5, 2, 4, 16, 3, 15, 14, 24, 23? 22, 21, 20, 27, 25, 28, 29, 26, 19, 18, 30, 17, 1, FIN

opted for a run instead of a bike hike to work & back, just to save something for tomorrows parkrun and score champs.
running was fine, competition will help with picking up the pace a bit.
might include some short sprints in todays lunchtime loop.

ran clockwise, downhill start warmed up the legs for the 2.5km of continual climb.
happy with pace, included a couple of lamp-post to lamp-post sprints but nothing too strenuous

ran anticlockwise which is straight into the steeper climb. some passing traffic but no road crossings. more pounding of the pavements but should be able to fit this in twice a week

mostly undulating country road, great morning, sunshine, slight breeze. really should be doing this at least 10mins quicker in good conditions even with the chunky tyres.

great evening for biking home, tougher in the dark on the country roads, especially judging climb and gear, even speed.
using bikehike to get ascent and descent, appears i've been underestimating climb using gmap pedometer, it's all just guidance anyway.

& Dumbbells

with a return to "summer" working hours & a 8am - 7pm shift today to start it all off, even with yesterdays "active recovery" it's looking like an enforced rest day : (
...or not! rubbish day? what more motivation could you need?

Boot Camp Style in St Annes Square
interval running, cones, sprints, hip flexors, backwards running, random directions. push ups, rock climber, burpees, squats, stretches

Event: Irish Long O series 3
 

Irish Long-O Race 3.
a great course to finish a great series.
it was all about endurance, enjoyment & navigation after yesterdays efforts, as there wasn't much running left in the legs.
splits might be a bit here or there, found it tough going up to controls 1 & 2 but navigated well. 3 was a nightmare as i overcomplicated the navigation & spectacularly failed (relocated at least 3 times & still had to come down onto track &then back up)
4 & 5 were grand but really had to dig deep to push on to 6 knowing that i was only going higher &further away from start/finish. i wasn't going to have rtd after just these few controls. 7 was v.slow, little running, 8 grand.
concentration went on the short legs, overran 9 badly, mind &map were playing games into 10 & wasn't clean into 13 (11 & 12 were fine)
a long walking leg over to 14, finished bars & gel (could see flag from long way out) went high to stay above the wet &dropped down on to 15.
rest of the course went fine, no walking but maybe down to about 50% pace.
Really enjoyed the course & the series, Big thanks to all involved.

Long - Splits