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Training Log Archive: sjreeve

In the 7 days ending Sep 10, 2011:

activity	#	time	miles		km		+m
Hiking	1	3:10:00	11.81	(16:06)	19.0	(10:00)	820
Running	3	3:07:47	26.22	(7:10)	42.2	(4:27)	520
Gym	4	2:26:30	35.55	(4:07)	57.21	(2:34)	1660
Orienteering	2	1:10:38	5.72		9.2		85	43 /	47c	91%
Circuits	1	45:00
Total	11	10:39:55	79.29		127.61		3085	43 /	47c	91%

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Saturday Sep 10, 2011 #

9 AM

Running warm up/down (To Parkrun) 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Asics 2160

kind of felt better to be up earlier than usual for a Parkrun. hoping the RWC won't impact too much on training time! enjoyed seeing Japan v France with my morning coffee

Running race (Waterworks Parkrun) 18:17 [4] 5.0 km (3:39 / km) +45m 3:30 / km
shoes: Asics 2160

set off at a good pace with a tailwind, ran with a few of the youngsters from Lagan Valley AC. eventually got caught by DW, didn't have enough with the headwind to finish as strong as i'd of liked for the last 1km and dropped to 6th

Running warm up/down (From Parkrun) 8:00 [2] 1.5 km (5:20 / km) +15m 5:05 / km
shoes: Asics 2160

should've warmed down better but put myself through the torture of the last 20mins of the 1st half of Argentina v England whilst getting ready for the drive to Derry.

12 PM

Orienteering warm up/down (Gransha) 15:00 [2] 2.0 km (7:30 / km)

needed a while to stretch the legs after the drive up. Gransha is always fast Park-O type running.

Orienteering race (Gransha) 37:03 [4] *** 5.4 km (6:52 / km) +85m 6:22 / km
spiked:28/32c

four errors, from the sublime to the ridiculous.
slow running to 1 -10sec
overran 13, the scale & running into the woodland threw me here -30 sec
21!!! was running well and 20 was planned &executed well coming back into the woodland but then ...madness i really had a mental problem with the scale, misread path network, real headless chicken stuff. -4 min
messed up 30 by hitting the wrong end of the path (which isn't mapped), had to double back and frustratingly the control was on the fence end (just like the control descriptions said!!) but i was looking out for the distinct tree (catching feature) -1 min
should've been closer to 30min for the course, did get a bit annoyed at messing up 21 on a short course McCloy caught & passed me here & i didn't have the right attitude to push on.

1 PM

Orienteering warm up/down 5:00 [2]

short jog & stretch, some chat then the sprint

Orienteering race (Gransha Sprint) 8:35 [4] *** 1.8 km (4:46 / km)
spiked:15/15c

slow start, really should've warmed up!

Orienteering warm up/down (Gransha Sprint) 5:00 [1]

stretching

2 PM

Hiking (Glenshane - Mullaghmore) 3:10:00 [2] ** 19.0 km (10:00 / km) +820m 8:14 / km

briefly into the forest but then contour round to the north following mapped track to forest then up to lower summit of corick & onto corick itself, head to white by going south then west mostly along fence line. continue west from white to hit the mast track then up to mullaghmore head south east way above forest, descent onto track to follow up to mass rock then summit bohilbreaga. headed north to descent into forest ride then met track to head back to start.
constant pace, no breaks. typical sperrins walk - very messy in places but walk had a variety of terrain (some runnable)

Friday Sep 9, 2011 #

5 PM

Gym (Spin Class) 45:00 [4] 23.0 km (1:57 / km)

the cranked up version of mondays class.
the transition from summer working hours to winter hours has restricted training/activity time but planning a busy day for tomorrow ahead of sundays storms!!

Thursday Sep 8, 2011 #

9 AM

Running (Waterworks laps clockwise) 48:00 [3] 11.3 km (4:15 / km) +180m 3:56 / km
shoes: Asics 2160

Wednesday Sep 7, 2011 #

5 PM

Gym (Cross Trainer) 20:30 [3] 2.55 km (8:02 / km)

increasing resistance until fell below 60rpm

Gym (Rope Climb) 15:00 [3] 0.81 km (18:31 / km) +810m 3:05 / km

6 PM

Gym (Spin Bike) 20:00 [3] 16.0 km (1:15 / km)

Tuesday Sep 6, 2011 #

8 AM

Running warm up/down (Crumlin Ballygomartin) 20:30 [3] 4.2 km (4:53 / km) +50m 4:36 / km
shoes: Asics 2160

just a wee dander to check out route to woodvale and glencairn parks

Running (Waterworks fig8 laps) 1:18:00 [3] 17.2 km (4:32 / km) +200m 4:17 / km
shoes: Asics 2160

adds approx 300m to a lap. felt slow in head winds. enough going on to make laps interesting

Monday Sep 5, 2011 #

5 PM

Circuits (Gym Session) 45:00 [4]

12 stations.
buso ball squats, planks, burpees, swiss ball jack-knives, jog high knees, weighted lunges, star jumps, medicine ball crunches, mountain climber sprints, press ups, tricep dips, weighted step ups.
2 circuits of a minute each, 1 circuit of 30 seconds each. 2min rest between circuits.
warm up and warm down & stretches

6 PM

Gym (Spin Class) 30:00 [4] 14.0 km (2:09 / km)

tough after circuits but good as never in one position for too long requiring effort, concentration and some degree of rhythm.

Gym (Rope Climb) 16:00 [2] 0.85 km (18:49 / km) +850m 3:08 / km

machine is now fixed.

Sunday Sep 4, 2011 #

Note
(rest day)

by the time i'd finished work the sunshine &blue skies of the morning had long gone. i was getting progressively colder and wetter through the day so motivation was low. nearly made it to the gym but guests arrived with cake!

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