Training Log Archive: sjreeveIn the 7 days ending Nov 12, 2011:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||
Saturday Nov 12, 2011 #
Running warm up/down (parkrun) 10:44 [2] 2.3 km (4:40 / km) +10m 4:34 / km
shoes: Saucony Progrid Jazz 14
Running race (parkrun) 17:59 [4] 5.0 km (3:36 / km) +30m 3:30 / km
shoes: Saucony Progrid Jazz 14
Running warm up/down (parkrun) 6:07 [2] 1.25 km (4:54 / km) +20m 4:32 / km
shoes: Saucony Progrid Jazz 14
Orienteering warm up/down (Learmount Forest) 10:00 [2] 1.5 km (6:40 / km)
Orienteering race (Learmount Forest) 52:28 [4] *** 7.28 km (7:12 / km) +110m 6:42 / km
spiked:16/19c
probably a bit slow to 1 & 2, arrived at 3 ahead of billy so the race was on with the long leg to 4. i seemed to have the edge and crossed the track, ticking off control 10 slightly ahead with my route choice but was hesistant following the earth bank and billy stole in to the control ahead of me. then followed some good running & orienteering between us both. i thought i'd got the edge running a good route from 7 to 8 and had crossed the river first south of the control then running NW into the circle but i was possibly too high or the control too low. good running into 9 i then got ahead into 10. made the wrong route choice into 11 & lost time (billy was ahead & crossing track from 13 to 14 as i ran into forest to 13). 12 was fine, as was 13 & 14, ran a good line into 15 & was heading into 16 but self doubt crept in & i lost a few mins running the wrong way along the river. legs & motivation were fading for the last few controls but coasted round the remaining controls.
should've been sub 50 mins. sub 45 won it.
Orienteering warm up/down (Learmount Forest) 13:00 [3] 2.4 km (5:25 / km) +30m 5:06 / km
Friday Nov 11, 2011 #
Running (Waterworks laps) 48:03 [3] 10.6 km (4:32 / km) +70m 4:23 / km
shoes: Saucony Progrid Jazz 14
Gym (Cross Trainer) 5:00 [2] 0.66 km (7:35 / km)
Gym (Spin Bike) 40:00 [3] 27.0 km (1:29 / km)
Thursday Nov 10, 2011 #
Strength & Conditioning (Circuits (Dynamic Dozen)) 32:00 [2]
1 min per exercise; 20 sec transition
upright bicycle, alternate toe touch, twists, side bends, 3/4 squats, lunges,
sumo squats, alternate leg raise crunches, scissors, push-ups, bicycle crunches, plank into side planks.
Yoga (Dynamic Basics) 10:00 [1]
Running (Lunchtime loop & steps) 17:35 [3] 4.15 km (4:14 / km) +60m 3:57 / km
shoes: Saucony Progrid Jazz 14
took it handy.
1. 4:51
2. 4:43
3. 4:19
4. 3:38
Wednesday Nov 9, 2011 #
Running (Crumlin Ballygomartin) 18:51 [3] 4.35 km (4:20 / km) +40m 4:09 / km
shoes: Saucony Progrid Jazz 14
Strength & Conditioning (Circuits (Trail Guide)) 20:00 [4]
Strength & Conditioning (& Dumbbells) 10:00 [2]
MTB (Road) (To Ormeau Park) 16:05 [2] 5.4 km (2:59 / km) +10m 2:57 / km
Orienteering warm up/down (Ormeau Park Night-O) 7:30 [3] 1.5 km (5:00 / km)
Orienteering race (Ormeau Park Night-O) 33:37 [3] ** 7.0 km (4:48 / km) +50m 4:38 / km
spiked:12/15c
the "pressure" of a mass start meant i overran 1 slightly & then was 1/2 way to 3 before heading back to 2. this lost some time but the park is so runnable i could step up a gear or two. had caught paul by 7 & passed him after 8.
made an error at 13 that put myself back under pressure and although 14 was ok i overran 15 by quite a bit.
sub 30 was definitely possible & maybe close to 20mins if ran in daylight.
it was good to run on a map & be a bit competitive. the other venues should be more technical.
Orienteering warm up/down (Ormeau Park Night-O) 15:31 [2] 2.22 km (6:59 / km) +10m 6:50 / km
will check "moving" time and will amend - probably less than 10mins (15:31)
MTB (Road) warm up/down (From Ormeau Park) 18:42 [2] 5.5 km (3:24 / km) +50m 3:15 / km
Tuesday Nov 8, 2011 #
Running (Waterworks laps) 47:47 [3] 10.6 km (4:30 / km) +70m 4:22 / km
shoes: Saucony Progrid Jazz 14
Gym (Cross Trainer) 10:00 [3] 1.2 km (8:20 / km)
Gym (Rope Climb) 15:00 [2] 1.23 km (12:15 / km) +1225m 2:02 / km
Gym (Rowing) 8:05 [3] 2.0 km (4:03 / km)
Gym (Spin Bike) 15:00 [3] 10.5 km (1:26 / km)
Monday Nov 7, 2011 #
Running (Cavehill) 1:03:04 [3] 12.65 km (4:59 / km) +300m 4:27 / km
shoes: Saucony Progrid Jazz 14
Running (Lunchtime loop & steps) 16:48 [3] 4.15 km (4:03 / km) +60m 3:47 / km
shoes: Saucony Progrid Jazz 14
1. 4:29
2. 4:24
3. 4:18
4. 3:33
happy with sub 4:30min/km for 1st half. would be good to go below 4:20min/km
Gym (Spin Class) 1:05:00 [4] 43.3 km (1:30 / km)
Sunday Nov 6, 2011 #
Running (To Gym) 9:26 [3] 2.15 km (4:23 / km) +10m 4:17 / km
shoes: Saucony Progrid Jazz 14
Gym (Spin Bike) 18:00 [3] 12.5 km (1:26 / km)
Running (Towpath & Ormeau Park) 1:01:46 [3] 13.6 km (4:32 / km) +30m 4:30 / km
shoes: Saucony Progrid Jazz 14
Gym (Spin Bike) 12:00 [3] 8.5 km (1:25 / km)
Running (From Gym via City Hall) 18:41 [2] 3.35 km (5:35 / km) +45m 5:14 / km