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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Feb 4, 2012:

activity # timemileskm+m
  Running11 5:40:32 45.48(7:29) 73.2(4:39) 905
  Gym 4 2:50:30 45.83 73.75
  Orienteering3 1:50:29 6.68(16:32) 10.75(10:17) 48014 /18c77%
  Total17 10:21:31 97.99 157.7 138514 /18c77%

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SuMoTuWeThFrSa

Saturday Feb 4, 2012 #

9 AM

Running warm up/down (To parkrun) 15:00 [2] 2.7 km (5:33 / km) +10m 5:27 / km
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 18:18 [4] 5.0 km (3:40 / km) +30m 3:33 / km
shoes: Saucony Progrid Jazz 14

Running warm up/down (From parkrun) 7:46 [2] 1.35 km (5:45 / km) +15m 5:27 / km
shoes: Saucony Progrid Jazz 14

11 AM

Note

Belvior Forest
4 hours checking control sites for Score Event
5 PM

Running (To Rugby Avenue) 25:56 [3] 5.25 km (4:56 / km) +5m 4:55 / km
shoes: Saucony Progrid Jazz 14

to collect Eimears car

Friday Feb 3, 2012 #

12 PM

Running warm up/down (To Gym) 9:52 [2] 2.2 km (4:29 / km) +15m 4:20 / km
shoes: Saucony Progrid Jazz 14

Gym (Spin Class) 55:30 [3] 32.2 km (1:43 / km)

1 PM

Running warm up/down (From Gym) 10:20 [2] 2.2 km (4:42 / km) +45m 4:16 / km
shoes: Saucony Progrid Jazz 14

Thursday Feb 2, 2012 #

8 AM

Running warm up/down (Cavehill trails) 6:30 [2] 1.1 km (5:55 / km) +50m 4:49 / km
shoes: Saucony Progrid Jazz 14

Running (Cavehill trails) 16:10 [3] 3.0 km (5:23 / km) +80m 4:45 / km
shoes: Saucony Progrid Jazz 14

Short loop for Sunday
9 AM

Running (Cavehill trails) 33:37 [3] 6.25 km (5:23 / km) +250m 4:29 / km
shoes: Saucony Progrid Jazz 14

Middle loop for Sunday

Running warm up/down (Cavehill trails) 5:50 [2] 1.15 km (5:04 / km) +20m 4:40 / km
shoes: Saucony Progrid Jazz 14

6 PM

Running warm up/down (To NBH Track Session) 17:02 [2] 2.95 km (5:46 / km) +55m 5:17 / km
shoes: Saucony Progrid Jazz 14

Running tempo (NBH Track Session) 40:00 [3] 10.2 km (3:55 / km)
shoes: Saucony Progrid Jazz 14

15 mins (av. 3:38min/km)
2 mins recovery
12 mins (av. 3:38min/km)
1 min recovery
10 mins (av. 3:39min/km)
7 PM

Running warm up/down (From NBH Track Session) 21:54 [2] 4.1 km (5:20 / km) +15m 5:15 / km
shoes: Saucony Progrid Jazz 14

Wednesday Feb 1, 2012 #

1 PM

Running (Lunchtime Loop & tail) 23:11 [3] 5.5 km (4:13 / km) +75m 3:57 / km
shoes: Asics 2160

shorter tail than usual so km splits a little out of sync but happy with pace overall
6 PM

Gym (Strength & Conditioning) 40:00 [3]

Bodyweight circuits
7 PM

Gym (Spin Class) 30:00 [4] 15.0 km (2:00 / km)

Tuesday Jan 31, 2012 #

6 PM

Running (NBH Street Session) 1:10:10 [3] 16.0 km (4:23 / km) +160m 4:11 / km
shoes: Saucony Progrid Jazz 14

Progression Run with Alan & Eddie
found the incline up the antrim road tough to increase pace but this lead to increased determination to push the return leg

Monday Jan 30, 2012 #

1 PM

Running (Lunchtime new loop) 18:56 [3] 4.25 km (4:27 / km) +80m 4:04 / km
shoes: Asics 2160

4:44, 4:33, 4:33, 4:25
6 PM

Gym warm up/down (Cross Trainer) 5:00 [2] 0.55 km (9:05 / km)

Gym intervals (Spin Class) 30:00 [4] 20.0 km (1:30 / km)

Gym warm up/down (Spin Bike) 10:00 [3] 6.0 km (1:40 / km)

Sunday Jan 29, 2012 #

9 AM

Orienteering warm up/down (Navar North) 10:00 [1] 1.0 km (10:00 / km) +25m 8:53 / km

short(ish) warm up, rushed start getting the juniors to event on time an then sent off on their courses
10 AM

Orienteering race (Navar North) 1:11:00 [3] *** 7.5 km (9:28 / km) +350m 7:41 / km
spiked:10/14c

Frostbite 2
a bit of a muddy mess as i didn't get technically into the map, just ran for fun in the mud, some howlers of errors.
think Allan ran the course 30mins quicker.
12 PM

Orienteering warm up/down (Navar North) 29:29 [2] *** 2.25 km (13:06 / km) +105m 10:37 / km
spiked:4/4c

collecting controls & checking area was cleared of runners

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