Training Log Archive: sjreeveIn the 7 days ending Mar 3, 2012:
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Saturday Mar 3, 2012 #
Running warm up/down (To parkrun) 18:02 [2] 3.3 km (5:28 / km) +5m 5:25 / km
shoes: Asics 2160 A/W11
Running race (Waterworks parkrun) 18:22 [4] 5.0 km (3:40 / km) +30m 3:34 / km
shoes: Asics 2160 A/W11
Running (From parkrun) 21:00 [2] 4.1 km (5:07 / km) +35m 4:55 / km
shoes: Asics 2160 A/W11
Orienteering warm up/down (Drum Manor) 9:00 [3] 1.4 km (6:26 / km) +15m 6:06 / km
Orienteering race (Drum Manor) 59:46 [4] *** 10.1 km (5:55 / km) +135m 5:33 / km
spiked:15/19c
about 4min in errors overall.
was a bit slow getting into 1st control, maybe 20sec lost
will check route choice for 2 but also wasted time looking for the green that wasn't there, maybe up to 2mins lost here.
happy enough with controls 3, 4, 5, 6, 7, 8, 9 & 10 maybe some route choice improvements here & there.
wasted 1min in the control circle for 11 and then getting out of it to 12 lost another 1min!
13 & 14 were fine but ran too far W of control 15 losing some time here - maybe 45sec.
rest of the controls were ok, maybe lost some seconds on 19.
run felt clean enough, easy enough to relocate. competition will be fierce across all ages this year
Orienteering (Drum Manor) 19:34 [3] *** 3.2 km (6:07 / km) +40m 5:45 / km
spiked:21/21c
Friday Mar 2, 2012 #
Running long (To Malone House & Gym) 1:41:14 [3] 21.8 km (4:39 / km) +80m 4:34 / km
shoes: Asics 2160 A/W11
Gym (Spin Class) 25:00 [3] 15.5 km (1:37 / km)
Running warm up/down (From Gym) 11:12 [2] 2.15 km (5:13 / km) +45m 4:43 / km
shoes: Asics 2160 A/W11
Circuits (Gym Session) 24:00 [3]
burpees, mountain climbers, squat jumps, rest x3
right side plank raises, left side plank raises, plank, rest, x3
weighted crunches, bicycle crunches, russian twists, rest x3
push ups, wide push ups, narrow push ups, rest x3
Circuits warm up/down (Gym Session) 6:00 [2]
Gym (Spin Bike) 20:00 [2] 10.0 km (2:00 / km)
Gym (Spin Class) 40:00 [3] 27.0 km (1:29 / km)
Gym warm up/down (Spin Class) 5:00 [0]
Thursday Mar 1, 2012 #
Running (Cavehill) 1:06:00 [3] 12.5 km (5:17 / km) +365m 4:36 / km
shoes: Saucony Progrid Jazz 14
a great morning to be out.
Wednesday Feb 29, 2012 #
Running (Waterworks laps) 40:38 [3] 8.5 km (4:47 / km) +35m 4:41 / km
shoes: Saucony Progrid Jazz 14
Strength & Conditioning (Circuits (Trail Guide)) 15:00 [2]
Gym (Cross-Trainer) 10:00 [2] 1.25 km (8:00 / km)
Gym (Rowing Machine) 7:40 [3] 2.0 km (3:50 / km)
Gym intervals (Spin Bike) 31:00 [3] 22.2 km (1:24 / km)
Tuesday Feb 28, 2012 #
Running (Helens Bay - Helens Tower) 1:31:11 [3] 18.6 km (4:54 / km) +210m 4:38 / km
shoes: Saucony Progrid Jazz 14
a recce of the planned route for Sunday Morning Running Session.
a woodland corridor run with most of the climb on the way out but feels undulating on the way back. plenty of options for extensions. track i used was grand but could see some of the mtb singletrack was fairly churned up
Monday Feb 27, 2012 #
Running (Lunchtime loop & tail) 33:45 [2] 7.1 km (4:45 / km) +100m 4:26 / km
shoes: Asics 2160
Sunday Feb 26, 2012 #
Orienteering (Belvoir Score) 34:04 [2] 4.0 km (8:31 / km) +50m 8:01 / km
Orienteering warm up/down (Barnetts Demesne) 6:11 [2] 0.57 km (10:51 / km)
Orienteering race (Barnetts Demesne) 33:56 [4] ** 6.46 km (5:15 / km) +116m 4:49 / km
spiked:17/18c
lost a stupid 4 mins at control 11 -having run straight passed it. i always seem to over estimate the climb in this section of the forest and tear away up the hill only to completly over run.
otherwise the usual straightforward course, good to get a run out.
Orienteering warm up/down (Barnetts Demesne) 15:38 [2] 2.95 km (5:18 / km) +12m 5:12 / km