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Training Log Archive: sjreeve

In the 7 days ending Jan 12, 2013:

activity	#	time	miles		km		+m
Running	8	6:09:28	45.22	(8:10)	72.77	(5:05)	543
MTB (Road)	11	2:31:04	30.91	(4:53)	49.75	(3:02)	305
Yoga	2	1:20:00
Gym	2	55:00	19.88	(2:46)	32.0	(1:43)
Strength & Conditioning	1	45:00
Circuits	1	25:00
Total	22	12:05:32	96.01		154.52		848

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Saturday Jan 12, 2013 #

9 AM

Running warm up/down (To parkrun) 17:32 [1] 2.25 km (7:48 / km) +5m 7:42 / km
shoes: Saucony Progrid Omni 10

Running race (Waterworks parkrun) 19:04 [3] 5.0 km (3:49 / km) +35m 3:41 / km
shoes: Saucony Progrid Omni 10

took it handy enough for the first 3km and then up to 90% race pace for final 2km ahead of this afternoons XC

Running warm up/down (From parkrun) 11:35 [2] 2.26 km (5:08 / km) +22m 4:53 / km
shoes: Saucony Progrid Omni 10

2 PM

Running warm up/down (Antrim IAAF XC) 21:24 [2] 2.56 km (8:22 / km) +10m 8:12 / km
shoes: NB MTE101

Running race (Antrim IAAF XC) 44:53 [4] 11.0 km (4:05 / km) +11m 4:04 / km

4 PM

Running warm up/down (Antrim IAAF XC) 12:34 [2] 1.8 km (6:59 / km) +15m 6:42 / km
shoes: NB MTE101

Friday Jan 11, 2013 #

8 AM

MTB (Road) (To Botanic) 14:00 [2] 4.6 km (3:03 / km) +20m 2:59 / km

12 PM

MTB (Road) (To Dentist) 15:16 [2] 5.35 km (2:51 / km) +35m 2:46 / km

1 PM

MTB (Road) (From Dentist To Botanic ) 19:14 [2] 7.1 km (2:43 / km) +25m 2:40 / km

via home

5 PM

MTB (Road) (From Botanic) 13:59 [2] 4.6 km (3:02 / km) +40m 2:55 / km

6 PM

Note
(rest day)

called back into work to cover the closing shift.
all biking to/from work has been recorded using "moving time" - lights and traffic have varied quite a bit this week.

Thursday Jan 10, 2013 #

8 AM

MTB (Road) (To Botanic) 13:51 [2] 4.6 km (3:01 / km) +15m 2:58 / km

5 PM

MTB (Road) (From Botanic) 14:33 [2] 4.6 km (3:10 / km) +45m 3:01 / km

6 PM

Running warm up/down (To NBH Track & Drills) 38:37 [2] 6.05 km (6:23 / km) +100m 5:54 / km
shoes: Saucony Progrid Omni 10

Running tempo (NBH Track Session) 15:23 [3] 4.2 km (3:40 / km)
shoes: Saucony Progrid Omni 10

Running intervals (NBH Track Session Strides) 8:05 [3] 1.8 km (4:29 / km)
shoes: Saucony Progrid Omni 10

7 PM

Running warm up/down (From NBH Track Session) 26:23 [2] 5.1 km (5:10 / km) +25m 5:03 / km
shoes: Saucony Progrid Omni 10

Wednesday Jan 9, 2013 #

8 AM

MTB (Road) (To Botanic) 14:34 [2] 4.6 km (3:10 / km) +15m 3:07 / km

5 PM

MTB (Road) (From Botanic to Gym) 9:37 [2] 3.2 km (3:00 / km) +5m 2:59 / km

Circuits (Gym Session) 25:00 [3]

6 PM

Gym (Spin Class) 30:00 [3] 16.0 km (1:53 / km)

MTB (Road) warm up/down (From Gym) 8:29 [2] 2.2 km (3:51 / km) +40m 3:32 / km

Tuesday Jan 8, 2013 #

8 AM

MTB (Road) (To Botanic) 13:17 [2] 4.4 km (3:01 / km) +20m 2:57 / km

5 PM

MTB (Road) (From Botanic) 14:14 [2] 4.5 km (3:10 / km) +45m 3:01 / km

6 PM

Running warm up/down (To NBH Hills Session) 25:50 [2] 4.8 km (5:23 / km) +25m 5:15 / km
shoes: Saucony Progrid Omni 10

Running hills (NBH Street Hills Session) 27:30 [3] 5.5 km (5:00 / km) +125m 4:29 / km
shoes: Saucony Progrid Omni 10

7 PM

Running warm up/down (From NBH Session) 23:29 [2] 4.35 km (5:24 / km) +30m 5:13 / km
shoes: Saucony Progrid Omni 10

Monday Jan 7, 2013 #

8 AM

Yoga (Dynamic) 20:00 [1]

6 PM

Gym (Spin Class) 25:00 [3] 16.0 km (1:34 / km)

Strength & Conditioning (Gym session) 45:00 [2]

used lighter weight in warm up then went heavy on the barbell

Sunday Jan 6, 2013 #

12 PM

Yoga (Gym Session) 1:00:00 [1]

5 PM

Running long (Antrim Road) 1:17:09 [3] 16.1 km (4:48 / km) +140m 4:36 / km
shoes: Saucony Progrid Omni 10

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