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Training Log Archive: sjreeve

In the 7 days ending Dec 10, 2011:

activity

time

miles

Running

6:09:51

40.12

(9:13)

64.57

(5:44)

1090

Strength & Conditioning

1:47:30

Gym

1:15:00

29.36

(2:33)

47.25

(1:35)

Orienteering

1:09:58

6.83

(10:15)

10.98

(6:22)

27 /

30c

90%

Stretching & Mobility

40:00

Total

11:02:19

76.31

122.81

1090

27 /

30c

90%

3:34

0:00

» now

Saturday Dec 10, 2011 #

7 AM

Running (Hebden Bridge East&North) 54:17 [3] 7.75 km (7:00 / km) +238m 6:04 / km
shoes: Saucony Progrid Jazz 14

cold, frosty and snowy run but the sun came up and with no wind made for a great early morning run. headed up and east from hostel then looped back down to run alongside river heading into hardcastle crags. slow on the descents with patches of ice.

10 AM

Running warm up/down (To Hill Reps Session) 29:21 [2] 3.4 km (8:38 / km) +251m 6:18 / km

north east from hostel, too icy on planned hill track so headed higher up hill and used edge of field. shorter and steeper section of hill & with the snow made for a tough session. ran up & down hill section twice.

Running hills (Hill Reps Session) 22:23 [4] 3.9 km (5:44 / km) +239m 4:24 / km

x6 reps of 320 m with 45m climb.
roughly 2mins of climbing, shorter recovery time approx 1:45min) with cold wind & steeper descent.

short power hills session followed.

11 AM

Running warm up/down (From Hill Reps Session) 12:26 [2] 1.95 km (6:23 / km)

3 PM

Running warm up/down (To Drills Session) 8:30 [2] 1.3 km (6:32 / km)

run down the hill, through town to playing fields.

Running (Plyometric Running Drills) 41:23 [3] 2.22 km (18:38 / km) +2m 18:33 / km

Power plyometrics: at least fifteen different drill exercises, mostly repeated out and back over football pitch to varying distances.

Running warm up/down (From Drills Session) 5:48 [3] 0.85 km (6:49 / km) +55m 5:09 / km

4 PM

Stretching & Mobility 40:00 [1]

a great stretching session using brad walkers anatomy of streching book and some PNF stretching, or proprioceptive neuromuscular facilitation stretching!

Friday Dec 9, 2011 #

3 PM

Note
(rest day)

early shift at work before travel to hebden bridge

Thursday Dec 8, 2011 #

8 AM

Strength & Conditioning (Strength exercises) 45:00 [2]

6 PM

Running warm up/down (To NBH Track Session) 24:56 [3] 5.3 km (4:42 / km)
shoes: Saucony Progrid Jazz 14

Running (NBH Track Session) 34:09 [3] 8.75 km (3:54 / km)
shoes: Saucony Progrid Jazz 14

another 20 lap tempo run
found pace too easy to start with but then picked it up a bit, possibly between tempo and threshold at times during the 2nd half. 1km splits below:
4:08, 4:01, 4:02, 3:53, 3:44, 3:48, 3:40, 3:46
wind very blustery across track which may account for some variation

7 PM

Running warm up/down (From NBH Track Session) 29:13 [2] 5.5 km (5:19 / km)
shoes: Saucony Progrid Jazz 14

Wednesday Dec 7, 2011 #

1 PM

Running (Lunchtime loop & steps) 16:57 [3] 4.05 km (4:11 / km) +65m 3:52 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:35
2. 4:25
3. 4:07
4. 3:43
lucky to have missed the heavy showers of rain, sleet, hail & snow that have been blowing in all morning.
hopefully will make the harris relay later

7 PM

Orienteering warm up/down (Lady Dixon Park) 24:22 [2] 4.0 km (6:06 / km)

Orienteering race (Lady Dixon Park) 40:53 [3] *** 6.4 km (6:23 / km)
spiked:27/30c

LVO WENT 5 MLNI Harris
Harris relay, teams of three collect a spine of controls (in order?) & divide the other 20 between them.
several of us did this as a solo score within 45mins
I wasn't sure if i'd get around in 45 so just took it steady.
collected 133, then 101, wasted sometime collecting 111 & should've cleared this area of 110 and 109 but didn't!
102, 112 & 103 (time so far 7:21mins)
104, 127, 126 & 105 (12:06 mins)
116, 118, 129 & then lost some time getting to 114 and 106 but also hadn't seen 115! (19:18)
could've run back to 115 after 117 but still hadn't seen it on the map so took across the field to 107. (22:06)
125, 122, 130, 121, 120, 119, 108 (29:19)
was set for a 128, 123, 124 Finish but realised i still had time to go back to 109 and 110 so collected them reasonably confident i'd got most if not all. checked map at finish to see i had missed 115 which was disappointing but i was happy enough that i had cleared enough of the course at 3/4 pace.
daytime score event should be below 25mins

8 PM

Orienteering warm up/down (Lady Dixon Park) 4:43 [2] 0.58 km (8:04 / km)

Tuesday Dec 6, 2011 #

1 PM

Running (Lunchtime loop & steps) 18:11 [3] 4.05 km (4:29 / km) +65m 4:09 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:44
2. 4:36
3. 4:27
4. 4:15
felt damper & colder than yesterday & still a bit slippy in places

6 PM

Running (NBH Street Fartlek ) 54:20 [3] 11.5 km (4:43 / km) +110m 4:31 / km
shoes: Saucony Progrid Jazz 14

6 street intervals
1. flat Jellicoe Av.
2. slight climb Somerton Rd
3. climb Landsdowne Rd
4. flat Innisfoyle Rd
5. slight downhill Antrim Rd
6. slight downhill Salisbury Av.
http://www.gmap-pedometer.com/?r=5211767

Monday Dec 5, 2011 #

1 PM

Running (Lunchtime loop & steps) 17:57 [3] 4.05 km (4:26 / km) +65m 4:06 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:40
2. 4:41
3. 4:23
4. 4:06
still a bit of ice around so took it easy

5 PM

Gym (Spin Bike) 1:15:00 [3] 47.25 km (1:35 / km)

25mins warm up
30mins spin class intervals
20mins warm down

Sunday Dec 4, 2011 #

11 AM

Strength & Conditioning (Bodyweight exercises) 35:00 [2]

Strength & Conditioning (Strength training) 27:30 [2]

4 PM

Note

finished hedgerow planting this afternoon. 105 trees planted for "National Tree Week" not a bad way to spend a sunday afternoon at work i guess.

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