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Training Log Archive: sjreeve

In the 7 days ending Dec 3, 2011:

activity	#	time	miles		km		+m
Running	10	5:26:19	42.7	(7:39)	68.72	(4:45)	445
Gym	3	2:31:20	54.25	(2:47)	87.3	(1:44)
Orienteering	2	1:01:14	4.44	(13:47)	7.15	(8:34)	255	16 /	17c	94%
Core	2	40:00
Circuits	1	30:00
Strength & Conditioning	1	10:00
Total	16	10:18:53	101.39		163.17		700	16 /	17c	94%

2:44

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Saturday Dec 3, 2011 #

9 AM

Running warm up/down (To parkrun) 12:24 [2] 2.41 km (5:09 / km)
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 19:09 [4] 5.0 km (3:50 / km) +30m 3:43 / km
shoes: Saucony Progrid Jazz 14

a cold wind, coupled with a head cold - i'd decided to take this fairly handy.
1. 3:53
2. 3:48
3. 3:47
4. 3:56
5. 3:27
pushed the last km a bit but probably shouldn't have.

Running warm up/down (From parkrun) 6:48 [2] 1.25 km (5:26 / km)
shoes: Saucony Progrid Jazz 14

12 PM

Orienteering warm up/down (Donard Park) 18:18 [1] 1.68 km (10:54 / km) +10m 10:35 / km

included the Pre-O, Alan had used a couple of the control sites that i'd originally proposed from my visit two weeks earlier. we hadn't been able to meet up to go through the process of setting this up but i'm sure i'll get the opportunity to in the new year.
a biting cold wind. wasn't overly warmed up.

Orienteering race (Donard Park) 33:29 [4] *** 4.74 km (7:04 / km) +227m 5:42 / km
spiked:16/17c

LVO Autumn Trophy #3 3.9km 250m
ran a fairly clean course. although wasn't running particularly fast (but maybe this helped!)
1 & 2 were fine but i was a bit slow going up the hill to 3.
could've ran harder to 4, had got caught by Allan by 5, & tried an different route to 6 but he flowed through the control ahead of me and then we were into the runnable green. i kept close contact with the map which slowed the running a bit but spiked 7 & 8. i dropped off from the wrong set of crags to hit the wall corner north (but also downhill) of 9 so lost some time here and also with my route and running to the hairpin bend in the forest road which wasn't the best. i was then slow moving uphill again. but spiked 10, 11 & 12. 13 was fine & spiked 14. lost a bit of time crossing fence to 15 as head was starting to go light but was now racing Will & pushed myself through the remaining controls.

1 PM

Orienteering warm up/down (Donard Park) 9:27 [1] 0.73 km (12:57 / km) +18m 11:31 / km

punched the finish & jogged on to bring the heart rate down but was feeling really light headed. managed to walk back to download but had to sit a while in the back of the van. all a bit embarrassing as i now think i hadn't rehydrated & refueled properly -not taking into account my lack of appetite due to head cold. it took a good while until i was anywhere near right again.

thanks to those who kept an eye on me

Friday Dec 2, 2011 #

7 AM

Note
(rest day)

going into work for a couple of hours, will take the time off Sundays shift. so other than the hedgerow planting no activity planned for today.

Thursday Dec 1, 2011 #

9 AM

Core 10:00 [1]

Strength & Conditioning (& Dumbbells) 10:00 [2]

6 PM

Running warm up/down (To NBH Track Session) 22:49 [2] 4.24 km (5:23 / km)
shoes: Saucony Progrid Jazz 14

Running tempo (NBH Track Session) 35:53 [3] 9.15 km (3:55 / km)
shoes: Saucony Progrid Jazz 14

an average of 94 seconds per lap.
my average "best" waterworks pace would be 86.4 seconds per lap.
might look to it 90 second laps for tempo runs

7 PM

Running warm up/down (From NBH Track Session) 20:00 [2] 3.93 km (5:05 / km)

Wednesday Nov 30, 2011 #

9 AM

Running (Waterworks & Surrounds) 32:02 [3] 6.86 km (4:40 / km) +45m 4:31 / km
shoes: Saucony Progrid Jazz 14

Park was closed due to strikes so ran around to get in, did a loop checking other exits, came back out and completed external loop.

1 PM

Running (Lunchtime loop & tail) 30:38 [3] 7.03 km (4:21 / km) +100m 4:04 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:46
2. 4:50
3. 4:48
4. 4:20
5. 3:52
6. 4:21
7. 3:33

5 PM

Gym warm up/down (Cross-Trainer) 10:00 [2] 1.15 km (8:42 / km)

6 PM

Gym (Rowing) 8:20 [3] 2.0 km (4:10 / km)

Circuits (Gym Session) 30:00 [3]

Gym (Spin Class) 53:00 [4] 28.0 km (1:54 / km)

Tuesday Nov 29, 2011 #

8 AM

Core 30:00 [2]

slightly random session, probably never to be repeated

Running (Lunchtime loop & steps) 17:14 [3] 4.05 km (4:15 / km) +65m 3:56 / km
shoes: Asics 2160

anticlockwise,
1. 5:13
2. 4:17
3. 3:49
4. 3:50

6 PM

Running (Cliftonville Loop) 31:09 [3] 6.55 km (4:45 / km) +50m 4:35 / km
shoes: Asics 2160

up Cliftonville, Old Park, round to Cavehill, down to Westlands & back down Cliftonville

Monday Nov 28, 2011 #

8 AM

Note

no morning activity.
flights delayed, managed to get back on 3rd plane of the evening. didn't have a suitable evenings rest.

Running (Lunchtime loop & steps) 18:21 [3] 4.0 km (4:35 / km) +65m 4:15 / km
shoes: Asics 2160

clockwise,
probably no records this week. might try a bit of fartlek with the lamp posts
1. 4:51
2. 4:53
3. 4:37
4. 3:57
cold, wet & windy - it's just good to breakout of the park at lunchtime

5 PM

Gym intervals (Spin Bike) 1:20:00 [3] 56.15 km (1:25 / km)

30mins Spin Bike before class
30mins Spin Class intervals, longer & less recovery
20mins Spin Bike warm down

Sunday Nov 27, 2011 #

7 AM

Running (Monsal Trail ) 1:01:23 [3] 12.15 km (5:03 / km) +80m 4:53 / km
shoes: Saucony Progrid Jazz 14

long slowish run eastwards, no tunnels but old railway stations along this section.

9 AM

Running (Drills) 18:29 [2] 2.1 km (8:48 / km) +10m 8:36 / km

about 5mins of running warm up then a series of running drills over two 10m lengths.

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