Training Log Archive: sjreeveIn the 7 days ending Dec 15, 2012:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Dec 15, 2012 #
Running warm up/down (North West XC Gransha) 43:53 [2] 6.9 km (6:22 / km) +25m 6:15 / km
shoes: Saucony Progrid Omni 10
Running race (North West XC Gransha) 22:00 [4] 6.0 km (3:40 / km) +5m 3:39 / km
lap2 3k 3.41, 4k 3.46,
lap3 5k 3.41, 6k 3.45.
needed to get a good start to clear the masses and then settled into a good enough rhythm.
before checking the splits i felt that i was slowing in the last km, was passed by four and i should've fought harder/smarter to hold my place. surprised that i wasn't slowing but need to dig deeper for the run in.
Running warm up/down (North West XC Gransha) 15:57 [2] 2.2 km (7:15 / km)
Gym tempo (Spin Bike) 45:00 [2] 29.0 km (1:33 / km)
Friday Dec 14, 2012 #
Note
(rest day)
Gym warm up/down (Spin Bike) 15:00 [2] 7.7 km (1:57 / km)
Circuits (Gym Session) 30:00 [2]
Gym (Spin Bike) 25:00 [3] 17.8 km (1:24 / km)
Thursday Dec 13, 2012 #
Gym (Spin Class) 25:00 [3] 9.5 km (2:38 / km)
Gym hills (Treadmill) 21:00 [2] 2.8 km (7:30 / km)
Gym (Spin Bike) 20:00 [3] 12.0 km (1:40 / km)
Hiking (From Gym) 20:00 [2] 2.5 km (8:00 / km) +45m 7:20 / km
Wednesday Dec 12, 2012 #
Gym (Spin Bike) 40:00 [3] 24.2 km (1:39 / km)
Gym hills (Treadmill) 21:00 [2] 3.0 km (7:00 / km)
Tuesday Dec 11, 2012 #
Note
Gym (Spin Bike) 30:00 [3] 19.25 km (1:34 / km)
Gym intervals (Rowing) 18:00 [3] 4.2 km (4:17 / km)
Gym warm up/down (X-Trainer) 10:00 [2] 1.2 km (8:20 / km)
Running warm up/down (To NBH Street Session) 35:04 [2] 6.8 km (5:09 / km) +55m 4:57 / km
shoes: Saucony Progrid Omni 10
Running hills (NBH Hills Session) 29:45 [3] 5.85 km (5:05 / km) +140m 4:33 / km
shoes: Saucony Progrid Omni 10
3mins for each rep (1min up & 2min down) managed 300m & 20m climb for each.
Running warm up/down (From NBH Street Session) 23:15 [2] 4.3 km (5:24 / km) +30m 5:13 / km
shoes: Saucony Progrid Omni 10
Monday Dec 10, 2012 #
Running (B'fastCastle-Zoo-AntrimRd) 1:09:49 [3] 12.8 km (5:27 / km) +220m 5:01 / km
shoes: Saucony Progrid Omni 10
Gym (Spin Class) 25:00 [3] 16.5 km (1:31 / km)
Strength & Conditioning (Gym Session) 45:00 [3]
Sunday Dec 9, 2012 #
Gym (Spin Bike) 20:00 [3] 10.0 km (2:00 / km)
Yoga (Gym Session) 1:00:00 [2]
Note
a rest day on sunday but then inactive on monday morning. tuesday was back to schedule but wednesday could've had a longer morning run. all was looking good for track training on thursday until it was cancelled due to the flag riots! in work early on friday so just a bit of circuits after. a good session on saturday following the parkrun with the climb of cavehill.
a similar pattern may develop this week.
sun recovery spin/yoga
mon am run / eve strength
tue am spin? / eve NBH
wed am run / eve Christmas social
thu am gym/run? / eve Christmas social
fri am gym/run? / eve circuits?
sat am NW XC / eve spin?