Training Log Archive: sjreeveIn the 7 days ending Apr 9, 2011:
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Saturday Apr 9, 2011 #
Mountain Running race (Mourne Peaks) 2:50:00 [4] 18.5 km (9:11 / km) +1650m 6:21 / km
COURSE DETAILS
Start : Gate south of Meelmore Lodge GR 308 301
1. Meelmore (tower) GR 306287 lost a bit of time zig-zagging the climb to warn up
2. Meelbeg GR 301279 usual route off meelmore but kept on the outside (N-side) of the wall up the hill
3. Slieve Loughshannagh GR 294272 descending slower than would've liked but climbed well staying out of the eroded well-beaten trail. McCloy marshalling the peak
4. Carn Mountain GR 288260 good running here
5. Doan GR 302262 ...and here! took some water &a gel on the climb
6. Ben Crom Dam (top) GR 314256 slowish getting off Doan but ran the wet slopes well and spiked the trail down to the dam
7. Lamagan GR 329260 trail out of dam was fairly dry &v.climbable, usual slog up Lamagan, took a couple of bites of the emergency mars bar
8. Cove GR 336270 fairly well ran, could've pushed on more but wanted to something left for descent off Cove
9. Commedagh (tower) GR 344284 took the climb well, really enjoyed this knowing the rest was mostly downhill
10. Slievenaglogh GR 327291 a bit slow off Commedagh but good running through Corragh
11. Stile on Mourne wall GR 324290 negoiated the rocks &slabs well
12. Ford below Spellack GR 314296 really enjoyed this descent, some hairy moments but was running strong
13. Gate GR 308301 had a much better run over this terrain than when last here with the Long-O!!
14. Follow tapes to finish GR 306306 finished strong, caught &passed another on the run-in
Mountain Running warm up/down (Mourne Peaks) 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km
Friday Apr 8, 2011 #
Yoga 30:00 [1]
Core 30:00 [2]
Strength & Conditioning (Bodyweight Exercises) 30:00 [2]
MTB (Road) 30:00 [1] 8.5 km (3:32 / km) +75m 3:23 / km
Thursday Apr 7, 2011 #
Running (Cavehill incl mast&trails) 1:25:00 [3] 15.0 km (5:40 / km) +550m 4:47 / km
Yoga 10:00 [1]
Running (Lunchtime loop) 17:02 [3] 4.0 km (4:16 / km) +100m 3:47 / km
Wednesday Apr 6, 2011 #
MTB (Road) (Bike to Work) 1:35:00 [3] 33.3 km (2:51 / km) +524m 2:39 / km
MTB (Road) (Bike from Work) 1:45:00 [2] 33.3 km (3:09 / km) +514m 2:56 / km
Tuesday Apr 5, 2011 #
Strength & Conditioning (Bodyweight exercises) 40:00 [2]
Core 10:00 [1]
Running (Waterworks laps clockwise) 49:00 [3] 11.0 km (4:27 / km) +150m 4:10 / km
Monday Apr 4, 2011 #
Running (Lunchtime loop) 17:37 [3] 4.0 km (4:24 / km) +100m 3:55 / km
the LOC course looks "interesting" spiraling back up the hill.
Gym warm up/down (Cross Trainer) 5:00 [1]
Gym (Spin Class) 40:00 [4] 27.5 km (1:27 / km)
Gym (Rowing (Intervals)) 20:00 [3] 4.3 km (4:39 / km)
Sunday Apr 3, 2011 #
Running (Topped Mountain Loop) 1:46:00 [3] 22.2 km (4:46 / km) +550m 4:15 / km