Training Log Archive: sjreeveIn the 7 days ending Jan 21, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||
Saturday Jan 21, 2012 #
Yoga (Dynamic Basics) 20:00 [1]
Strength & Conditioning 15:00 [2]
Running warm up/down (Greenmount IAAF XC) 26:27 [2] 3.88 km (6:49 / km) +10m 6:44 / km
Running race (Antrim IAAF XC) 46:12 [4] 10.9 km (4:14 / km) +20m 4:12 / km
Running warm up/down (Greenmount IAAF XC) 7:53 [1] 0.85 km (9:16 / km) +10m 8:46 / km
Gym (Spin Bike) 52:00 [2] 36.0 km (1:27 / km)
Friday Jan 20, 2012 #
Gym (Spin Class) 1:08:00 [3] 34.5 km (1:58 / km)
Thursday Jan 19, 2012 #
Running (Crumlin Ballygomartin) 20:33 [3] 4.35 km (4:43 / km) +60m 4:25 / km
shoes: Saucony Progrid Jazz 14
Strength & Conditioning (& Dumbbells) 10:00 [1]
Core 10:00 [1]
Running (Lunchtime loop & steps) 17:34 [3] 4.0 km (4:24 / km) +75m 4:01 / km
shoes: Asics 2160
Running warm up/down (To NBH Track Session) 29:41 [2] 5.9 km (5:02 / km) +85m 4:42 / km
shoes: Saucony Progrid Jazz 14
Running (NBH Track Session) 18:24 [3] 4.5 km (4:05 / km)
shoes: Saucony Progrid Jazz 14
3 laps (6 x 100m strides) jog the bends, gradually incraseing speed along straights (up to 2:42 min/km)
1 lap warm down
Running warm up/down (From NBH Track Session) 17:48 [2] 3.5 km (5:05 / km) +10m 5:01 / km
shoes: Saucony Progrid Jazz 14
Wednesday Jan 18, 2012 #
Yoga (Dynamic & Static) 35:00 [1]
Running (Lunchtime loop & steps) 17:55 [3] 4.0 km (4:29 / km) +75m 4:06 / km
shoes: Asics 2160
Gym (Cross Trainer) 15:00 [2] 1.8 km (8:20 / km)
Gym (Rowing) 8:15 [3] 2.0 km (4:08 / km)
Gym (Strength & Conditioning) 40:00 [4]
Gym (Spin Class) 30:00 [4] 15.0 km (2:00 / km)
Tuesday Jan 17, 2012 #
Core (Dynamic & Static) 20:00 [1]
Running (Lunchtime loop & steps) 18:20 [3] 4.0 km (4:35 / km) +75m 4:11 / km
shoes: Asics 2160
Running tempo (NBH Street Session) 1:18:30 [3] 17.3 km (4:32 / km) +165m 4:20 / km
shoes: Saucony Progrid Jazz 14
Monday Jan 16, 2012 #
Strength & Conditioning (& Dumbbells) 10:00 [1]
Gym (Spin Class) 1:00:00 [3] 39.0 km (1:32 / km)
Sunday Jan 15, 2012 #
MTB (Road) long (towpath dixon - divis lin) 2:37:59 [2] 39.34 km (4:01 / km) +409m 3:49 / km
didn't find the trail out of dixon park, all mtb trails i saw are destroyed (at least 1ft of mud covering them) made up my own urban route through dunmurray but missed junction to go up through colin glen so rode up round to upper part. spent too long here on even muddier trails, nice enough place but couldn't find a route taking me east, so headed west & out onto a road through a quarry. too much time wasted to get up and around black and divis and headed homeward. very enjoyable and good to build a bit more endurance but wasn't quite the training excercise i planned.