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Training Log Archive: sjreeve

In the 7 days ending Oct 12, 2013:

activity	#	time	miles		km		+m
Gym	8	4:26:00	80.93	(3:17)	130.25	(2:03)
Running	8	3:18:30	26.17	(7:35)	42.11	(4:43)	195
MTB (Road)	13	2:42:12	35.05	(4:38)	56.4	(2:53)	300
Yoga	2	2:15:00
Strength & Conditioning	1	45:00
Circuits	1	30:00
Core	1	15:00
Total	24	14:11:42	142.14		228.76		495

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Saturday Oct 12, 2013 #

9 AM

Running warm up/down (To parkrun) 15:43 [2] 2.65 km (5:56 / km) +10m 5:49 / km
shoes: Brooks Adrenaline 13

Running race (Waterworks parkrun) 18:20 [4] 5.0 km (3:40 / km) +25m 3:35 / km
shoes: Brooks Adrenaline 13

started off easy, chased down runners & should've bridged to the front two by 3k but didn't so eased off until final k where I pushed pace again.

Running warm up/down (From parkrun) 23:47 [2] 4.5 km (5:17 / km) +25m 5:09 / km
shoes: Brooks Adrenaline 13

10 AM

MTB (Road) warm up/down (To Botanic) 12:44 [2] 4.65 km (2:44 / km) +15m 2:42 / km
shoes: Brooks Adrenaline 13

11 AM

MTB (Road) warm up/down (From Botanic To DubFields) 12:46 [2] 4.55 km (2:48 / km) +20m 2:45 / km
shoes: Brooks Adrenaline 13

Running warm up/down (Masters Open XC) 16:27 [2] 2.3 km (7:09 / km) +10m 7:00 / km

12 PM

Running race (NI Masters Open XC) 29:15 [4] 8.0 km (3:39 / km) +20m 3:37 / km

i guess the aim was to run sub 30, following parkrun and the weeks training. maintained a steady enough pace but didn't feel like i was racing to hard. inadvertently ended up pacing a couple of other NBHs, including one to a category win. lost a bit of concentration on pace during the 5th & 7th kms. not sure how much XC I'll get in as work clashes with most of the league events.

MTB (Road) warm up/down (From Dub Playing Fields) 12:17 [2] 4.55 km (2:42 / km) +5m 2:41 / km
shoes: Brooks Adrenaline 13

7 PM

MTB (Road) (From Botanic) 15:25 [2] 4.65 km (3:19 / km) +40m 3:11 / km
shoes: Brooks Adrenaline 13

Friday Oct 11, 2013 #

11 AM

Running (Waterworks laps) 21:52 [3] 4.76 km (4:36 / km) +20m 4:30 / km
shoes: Brooks Adrenaline 13

MTB (Road) warm up/down (To Botanic) 11:27 [2] 4.65 km (2:28 / km) +15m 2:25 / km

7 PM

MTB (Road) (From Botanic To Gymt) 9:00 [3] 3.1 km (2:54 / km)

Gym (Treadmill) 20:00 [2] 3.3 km (6:04 / km)
shoes: Brooks Adrenaline 13

"rolling hills" 10

8 PM

Gym (Spin Bike) 30:00 [2] 19.0 km (1:35 / km)

MTB (Road) warm up/down (From Gym) 7:59 [2] 2.35 km (3:24 / km) +40m 3:08 / km
shoes: Brooks Adrenaline 13

Thursday Oct 10, 2013 #

12 PM

Running warm up/down (To Gym) 10:28 [2] 2.2 km (4:45 / km) +5m 4:42 / km
shoes: Brooks Adrenaline 13

Gym (Spin Bike) 20:00 [2] 13.0 km (1:32 / km)
shoes: Brooks Adrenaline 13

circuits class was full, ...so

Gym (Treadmill) 8:00 [2] 1.65 km (4:51 / km)
shoes: Brooks Adrenaline 13

"rolling hills"

1 PM

Gym (Spin Class) 35:00 [3] 15.0 km (2:20 / km)
shoes: Brooks Adrenaline 13

Running warm up/down (From Gym) 12:03 [2] 2.2 km (5:29 / km) +40m 5:01 / km
shoes: Brooks Adrenaline 13

Wednesday Oct 9, 2013 #

6 AM

MTB (Road) (To Botanic) 12:24 [2] 4.65 km (2:40 / km) +15m 2:37 / km

1 PM

MTB (Road) (From Botanic) 14:52 [2] 4.65 km (3:12 / km) +40m 3:04 / km

had been told to expect to cover evening shift so had planned for this. told at lunchtime i could finish as normal! with belly full of lunch this was a long run opportunity wasted so probably gym later on and run tomorrow instead,

5 PM

Circuits (Gym Session) 30:00 [3]
shoes: Brooks Adrenaline 13

Gym (Spin Bike) 39:00 [2] 23.0 km (1:42 / km)
shoes: Brooks Adrenaline 13

6 PM

Gym (Spin Class) 30:00 [3] 10.0 km (3:00 / km)

high resistance

Gym warm up/down (Treadmill) 8:00 [1] 0.8 km (10:00 / km)
shoes: Brooks Adrenaline 13

7 PM

Strength & Conditioning (Gym Session) 45:00 [2]
shoes: Brooks Adrenaline 13

Yoga (Gym Session) 1:15:00 [1]

Tuesday Oct 8, 2013 #

6 AM

MTB (Road) (To Botanic) 13:01 [2] 4.65 km (2:48 / km) +15m 2:45 / km

3 PM

MTB (Road) (From Botanic) 13:55 [2] 4.65 km (3:00 / km) +40m 2:52 / km

4 PM

Running warm up/down (To Gym) 10:19 [2] 2.2 km (4:41 / km) +5m 4:38 / km
shoes: Brooks Adrenaline 13

5 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 40:00 [3] 22.0 km (1:49 / km)
shoes: Brooks Adrenaline 13

Monday Oct 7, 2013 #

9 AM

Running (Waterworks laps) 40:16 [2] 8.3 km (4:51 / km) +35m 4:45 / km
shoes: Brooks Adrenaline 13

recovery pace

10 AM

MTB (Road) warm up/down (To Botanic) 12:37 [2] 4.65 km (2:43 / km) +15m 2:40 / km

7 PM

MTB (Road) (From Botanic) 13:45 [2] 4.65 km (2:57 / km) +40m 2:50 / km

Sunday Oct 6, 2013 #

12 PM

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

1 PM

Gym (Spin Bike) 36:00 [2] 22.5 km (1:36 / km)

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