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Training Log Archive: sjreeve

In the 7 days ending Oct 20, 2012:

activity # timemileskm+m
  Running11 3:55:05 30.42(7:44) 48.95(4:48) 435
  Gym 4 1:34:00 33.55(2:48) 54.0(1:44)
  Strength & Conditioning1 1:15:00
  Circuits1 45:00
  Yoga1 45:00
  Core2 35:00
  Total15 8:49:05 63.97 102.95 435

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SuMoTuWeThFrSa

Saturday Oct 20, 2012 #

4 PM

Note
(rest day)

just a disappointing day at work when I could of been down on the Mournes. only bonus is the body should feel the benefit of an easy day after the last few days.

Friday Oct 19, 2012 #

12 PM

Running warm up/down (To Gym) 9:46 [3] 2.2 km (4:26 / km) +10m 4:20 / km
shoes: Saucony Progrid Omni 10

1 PM

Core (Gym Session) 15:00 [2]

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

Running warm up/down (From Gym via town) 22:25 [2] 3.3 km (6:48 / km) +50m 6:19 / km
shoes: Saucony Progrid Omni 10

4 PM

Running warm up/down (To Gym) 10:30 [2] 2.2 km (4:46 / km) +10m 4:40 / km
shoes: Saucony Progrid Omni 10

Circuits (Gym session) 45:00 [3]

5 PM

Gym (Spin bike) 30:00 [3] 19.0 km (1:35 / km)

6 PM

Running warm up/down (From Gym) 25:00 [1] 3.0 km (8:20 / km)
shoes: Saucony Progrid Omni 10

Thursday Oct 18, 2012 #

4 PM

Running warm up/down (To Gym) 9:00 [3] 2.2 km (4:05 / km) +10m 4:00 / km
shoes: Saucony Progrid Omni 10

5 PM

Strength & Conditioning (Gym Session) 30:00 [2]

Kettle Bells

Strength & Conditioning (Gym Session) 45:00 [3]

Circuits, Barbell & Core
6 PM

Running warm up/down (To NBH Track Session) 25:39 [2] 4.95 km (5:11 / km) +100m 4:42 / km
shoes: Saucony Progrid Omni 10

Running tempo (NBH Track Session) 32:00 [4] 9.0 km (3:33 / km)

12mins, 3mins rest; 10mins, 2mins rest; 10mins, 2mins rest
ran on the slightly uncomfortable side of tempo pace
7 PM

Running warm up/down (From NBH Track Session) 20:00 [2] 3.5 km (5:43 / km) +30m 5:29 / km
shoes: Saucony Progrid Omni 10

Wednesday Oct 17, 2012 #

8 AM

Core (6wk6pk) 20:00 [2]

rain lashing down outside so worked through a core routine off t'internet
...hope to get a lunchtime run
1 PM

Running (Lunchtime Loop & Tail) 30:57 [3] 7.1 km (4:22 / km) +90m 4:06 / km
shoes: Asics 2160 A/W11

most of the heavy rain has passed, feels good to get out after a two hour dry meeting in an overheated room

Tuesday Oct 16, 2012 #

5 PM

Running warm up/down (To Gym) 8:30 [3] 2.2 km (3:52 / km) +10m 3:47 / km
shoes: Saucony Progrid Omni 10

Gym (Spin Class) 30:00 [3] 20.0 km (1:30 / km)

6 PM

Gym (Rowing) 4:00 [3] 1.0 km (4:00 / km)

Yoga (Gym Session) 45:00 [1]

7 PM

Running warm up/down (From Gym) 10:56 [3] 2.2 km (4:58 / km) +35m 4:36 / km
shoes: Saucony Progrid Omni 10

Monday Oct 15, 2012 #

7 AM

Note

a 12 hour shift today opening &closing park so lunchtime loop today and will hope to claim hours back on Thursday. working out of the park tomorrow so will miss lunchtime running as well.

Mon: lunch loop
Tue: gym & yoga (or NBH street session!)
Wed: pre shift run? lunch loop?
Thu: NBH track session (if weather allows!!)
Fri: bike & gym
Sat: work. lunch loop. possibly Tollymore
Sun: orienteering Carlingford. & walking?
Winter work hours begin!!!
1 PM

Running (Lunchtime Loop & Tail) 30:22 [3] 7.1 km (4:17 / km) +90m 4:01 / km
shoes: Asics 2160 A/W11

great day for running - pace was up after a restful week last week!

Sunday Oct 14, 2012 #

9 AM

Note
(rest day)

not much chance of activity today although the event terrain looked again good for running.
the usual waiting & anticipation of the relays.
in theory the squad was strong enough to keep an advantage over Wales. but mistakes unfortunately happen and the strong run of the Wales W1 team finishing a strong second picking up the big points punished us.

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