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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Feb 16, 2013:

activity # timemileskm+m
  Running5 3:22:24 25.79(7:51) 41.5(4:53) 323
  MTB (Road)15 3:07:24 38.25(4:54) 61.55(3:03) 375
  Gym 2 1:15:00 28.12(2:40) 45.25(1:39)
  Yoga1 1:00:00
  Strength & Conditioning1 35:00
  Total19 9:19:48 92.15 148.3 698

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SuMoTuWeThFrSa

Saturday Feb 16, 2013 #

9 AM

MTB (Road) warm up/down (To parkrun) 4:40 [2] 1.5 km (3:07 / km) +5m 3:04 / km

Running warm up/down (Waterworks parkrun) 7:27 [2] 1.5 km (4:58 / km)
shoes: Saucony Progrid Omni 10

& drills

Running race (Waterworks parkrun) 17:58 [4] 5.0 km (3:36 / km) +30m 3:29 / km
shoes: Saucony Progrid Omni 10

MTB (Road) warm up/down (From parkrun To Botanic) 13:52 [2] 4.8 km (2:53 / km) +15m 2:51 / km

6 PM

MTB (Road) (From Botanic) 16:01 [2] 5.25 km (3:03 / km) +45m 2:56 / km

Friday Feb 15, 2013 #

9 AM

MTB (Road) warm up/down (To Botanic) 12:12 [2] 4.7 km (2:36 / km) +15m 2:33 / km

Running long (Lagan & Belvoir Trails) 1:24:43 [3] 16.3 km (5:12 / km) +185m 4:55 / km
shoes: Saucony Progrid Omni 10

6 PM

MTB (Road) (From Botanic) 14:53 [2] 4.6 km (3:14 / km) +45m 3:05 / km

Thursday Feb 14, 2013 #

12 PM

MTB (Road) warm up/down (To Gym) 6:47 [2] 2.3 km (2:57 / km) +5m 2:55 / km

Gym (Spin Class) 35:00 [3] 20.0 km (1:45 / km)

1 PM

MTB (Road) warm up/down (To Gasworks) 8:14 [2] 2.7 km (3:03 / km) +5m 3:01 / km

MTB (Road) (To Botanic) 7:57 [2] 2.2 km (3:37 / km) +15m 3:30 / km

6 PM

MTB (Road) (From Botanic) 15:10 [2] 4.65 km (3:16 / km) +45m 3:07 / km

Wednesday Feb 13, 2013 #

6 AM

MTB (Road) (To Botanic) 14:15 [2] 4.5 km (3:10 / km) +15m 3:07 / km

very wet & windy
1 PM

MTB (Road) (From Botanic) 14:38 [2] 4.6 km (3:11 / km) +45m 3:02 / km

2 PM

Note
(rest day)

following nearly 2hours in the dentist chair, exercise isn't recommended.

Tuesday Feb 12, 2013 #

6 AM

MTB (Road) (To Botanic) 11:44 [2] 4.5 km (2:36 / km) +15m 2:34 / km

3 PM

MTB (Road) warm up/down (From Botanic To Gym) 9:00 [2] 3.0 km (3:00 / km)

Gym (Spin Bike) 40:00 [3] 25.25 km (1:35 / km)

4 PM

MTB (Road) warm up/down (From Gym) 7:19 [2] 2.25 km (3:15 / km) +45m 2:57 / km

5 PM

Running warm up/down (To NBH Track Session) 35:40 [2] 6.1 km (5:51 / km) +90m 5:27 / km
shoes: Saucony Progrid Jazz 15

& drills
6 PM

Running intervals (NBH Track Session) 30:38 [3] 7.5 km (4:05 / km)
shoes: Saucony Progrid Jazz 15

x6 1km with 200m (90sec) recovery.
ran with Travis & Stephen for first three but pace was a bit too easy.
3:30
3:26
3:30
3:20
3:14
3:15
7 PM

Running warm up/down (From NBH Track Session) 25:58 [2] 5.1 km (5:05 / km) +18m 5:00 / km
shoes: Saucony Progrid Jazz 15

Monday Feb 11, 2013 #

9 AM

MTB (Road) (To Botanic) 13:15 [2] 4.6 km (2:53 / km) +15m 2:50 / km

6 PM

MTB (Road) warm up/down (From Botanic to Gym) 8:41 [2] 3.0 km (2:54 / km)

Strength & Conditioning (Gym Session) 35:00 [3]

7 PM

MTB (Road) warm up/down (From Gym) 8:46 [2] 2.4 km (3:39 / km) +45m 3:20 / km

Sunday Feb 10, 2013 #

12 PM

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

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