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Training Log Archive: sjreeve

In the 7 days ending Mar 16, 2013:

activity	#	time	miles		km		+m
Running	9	5:45:15	39.64	(8:43)	63.8	(5:25)	955
Gym	4	3:13:00	71.27	(2:42)	114.7	(1:41)
MTB (Road)	12	2:52:54	35.32	(4:54)	56.85	(3:02)	325
Orienteering	2	1:35:38	7.72	(12:23)	12.43	(7:42)	343	11 /	16c	68%
Circuits	1	30:00
Strength & Conditioning	1	25:00
Yoga	1	10:00
Total	25	14:31:47	153.96		247.78		1623	11 /	16c	68%

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Saturday Mar 16, 2013 #

6 AM

MTB (Road) (To Botanic) 13:53 [2] 4.7 km (2:57 / km) +15m 2:54 / km

7 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:56 [2] 3.1 km (2:53 / km)

Gym (Spin Bike) 45:00 [3] 26.6 km (1:42 / km)

MTB (Road) warm up/down (From Gym) 8:05 [2] 2.3 km (3:31 / km) +45m 3:12 / km

Friday Mar 15, 2013 #

9 AM

MTB (Road) warm up/down (To/From Woodvale) 13:04 [2] 4.5 km (2:54 / km) +30m 2:49 / km

10 AM

Running hills (Belfast Castle Trails) 1:09:26 [3] 12.6 km (5:31 / km) +300m 4:55 / km
shoes: Saucony Progrid Omni 10

pace/session felt a little slow but wanted to get out on the undulating trail to test the legs/body/mind after donating blood yesterday. was also disrupted by unpredictable weather - too warm - too cold - heavy rain & hail showers, and then garmin strap falling apart whilst taking off/putting on jacket several times! would've liked to get 3 loops in but only managed 2

11 AM

MTB (Road) warm up/down (To Botanic) 13:09 [2] 4.7 km (2:48 / km) +15m 2:45 / km

7 PM

MTB (Road) warm up/down (From Botanic To Gym) 8:45 [2] 3.1 km (2:49 / km)

Gym (Spin Bike) 45:00 [3] 26.6 km (1:42 / km)

tried out a new 45min session, definitely focused effort.

8 PM

MTB (Road) warm up/down (From Gym) 7:24 [2] 2.2 km (3:22 / km) +45m 3:03 / km

Thursday Mar 14, 2013 #

11 AM

Running warm up/down (To Gym via Over The River) 50:57 [2] 10.0 km (5:06 / km) +10m 5:04 / km
shoes: Saucony Progrid Jazz 15

12 PM

Gym (Spin Class) 48:00 [3] 30.0 km (1:36 / km)

1 PM

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 11:59 [2] 2.2 km (5:27 / km) +40m 5:00 / km
shoes: Saucony Progrid Jazz 15

Wednesday Mar 13, 2013 #

6 AM

MTB (Road) (To Botanic) 13:02 [2] 4.65 km (2:48 / km) +15m 2:46 / km

1 PM

MTB (Road) warm up/down (From Botanic) 14:49 [2] 4.6 km (3:13 / km) +45m 3:04 / km

2 PM

Running (Cavehill) 1:25:08 [3] 14.1 km (6:02 / km) +425m 5:15 / km
shoes: Saucony Progrid Omni 10

4 PM

Running warm up/down (To Gym) 10:21 [2] 2.2 km (4:42 / km) +10m 4:36 / km
shoes: Saucony Progrid Jazz 15

5 PM

Strength & Conditioning (Gym Session) 25:00 [3]

Gym (Spin Class) 55:00 [3] 31.5 km (1:45 / km)

6 PM

Running warm up/down (From Gym) 12:36 [2] 2.2 km (5:44 / km) +45m 5:12 / km
shoes: Saucony Progrid Jazz 15

Tuesday Mar 12, 2013 #

6 AM

MTB (Road) (To Botanic) 13:36 [2] 4.7 km (2:54 / km) +15m 2:51 / km

3 PM

MTB (Road) (From Botanic) 14:57 [2] 4.6 km (3:15 / km) +40m 3:07 / km

5 PM

Running warm up/down (Waterworks & To NBH Track) 56:48 [2] 10.2 km (5:34 / km) +110m 5:17 / km
shoes: Saucony Progrid Jazz 15

& drills

6 PM

Running intervals (NBH Track Session) 24:00 [4] 6.6 km (3:38 / km)
shoes: Saucony Progrid Jazz 15

x4 1600m with 2min recovery between
5:43, 5:47, 5:36, 5:42
wasn't feeling 100% for this and had taken a lengthy warm up to get into the mood and because it was cold. pushed a bit more on the 3rd mile as the second had started slow.

7 PM

Running warm up/down (From NBH Track Session) 24:00 [2] 3.7 km (6:29 / km) +15m 6:21 / km
shoes: Saucony Progrid Jazz 15

Monday Mar 11, 2013 #

8 AM

Note
(rest day)

10 AM

Yoga 10:00 [1]

MTB (Road) (To Botanic (Long)) 25:31 [2] 9.0 km (2:50 / km) +20m 2:48 / km

7 PM

MTB (Road) (From Botanic) 17:43 [2] 4.7 km (3:46 / km) +40m 3:37 / km

Sunday Mar 10, 2013 #

11 AM

Orienteering race (Mall Hill) 1:16:28 [4] *** 10.38 km (7:22 / km) +288m 6:28 / km
spiked:11/16c shoes: Mudclaw 272

Leinster Spring Cup 3 Brown 8.7km 225m
great to get out on a new area for me that was going to be a challenge. the temperature had dropped from yesterday and there was ice on the SI boxes. just went straight out on the course and was slow but steady to the first two controls, reading the map well. became overly cautious into 3 as the mist came down, paced it right but lost 60sec. ran good bearings into 4 and 5. 6 caused problems as i had drifted too far south and was reluctant to move downhill, lost a good bit of time on this - maybe 180sec or more. was now running with jonny and niall towards 7, took a good running line and spiked it.
dropped time at 8 and 9 getting into the circles. but 10 & 11 were fine ran well into 11. trying to open up a bit more of a gap i pushed on to 12 but went slightly south but corrected but dropped 20sec so tried again to 13 putting alot of effort into the long leg. coming over the hill i slowed a bit matching up the map with the terrain as it revealed itself. i wasn't thinking/navigating quick enough and lost any advantage. 14 should've been straightforward as the crag was visible but i was distracted twice and ran into boulders and then a craggy reentrant before doubling back losing at least 2mins and jonny was now away and i was running tired across the marsh for the last controls.

12 PM

Orienteering warm up/down (Mall Hill) 19:10 [2] 2.05 km (9:21 / km) +55m 8:15 / km
shoes: Mudclaw 272

along the forest trail, stretching & thawing out feet

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