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Training Log Archive: sjreeve

In the 7 days ending Dec 21, 2013:

activity	#	time	miles		km		+m
Running	7	3:02:50	24.14	(7:34)	38.85	(4:42)	260
MTB (Road)	10	2:30:58	29.05	(5:12)	46.75	(3:14)	275
Gym	5	1:15:30	22.99	(3:17)	37.0	(2:02)
Strength & Conditioning	1	45:00
Core	2	30:00
Total	20	8:04:18	76.18		122.6		535

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Saturday Dec 21, 2013 #

8 AM

MTB (Road) (To Botanic) 14:21 [2] 4.65 km (3:05 / km) +15m 3:02 / km

9 AM

Running warm up/down (To parkrun) 11:45 [2] 2.15 km (5:28 / km) +10m 5:20 / km
shoes: adidas Response 22

Running race (Ormeau parkrun) 18:21 [4] 5.0 km (3:40 / km) +20m 3:36 / km
shoes: adidas Response 22

first time running at pace for a while. lots of snot and phlegm. another outing for the santa hat. stayed just behind paul carroll for 2km but then just coasted

Running warm up/down (From parkrun) 14:21 [2] 2.25 km (6:23 / km) +25m 6:03 / km
shoes: adidas Response 22

5 PM

MTB (Road) (From Botanic) 15:48 [2] 4.65 km (3:24 / km) +40m 3:15 / km

6 PM

Note

feels like its been an odd year, work & life restrictions on orienteering and mountain running. some lazy running but perhaps less "junk" miles than last two years. almost a full year of bike commute which boosted training hours.
if i can shake the cold & get out over Christmas i plan to:
22 S (work)
23 M Gym
24 T (work)
25 W Run
26 T Burren Townlands
27 F Trailquest?
28 S parkrun & Knocks 10k "The Climb"
29 S Frostbite
30 M (work) Gym
31 T (work) Rest
1 W (work) Race Over The Glens

Friday Dec 20, 2013 #

8 AM

MTB (Road) (To Botanic) 13:52 [2] 4.65 km (2:59 / km) +15m 2:56 / km

9 AM

Running ((x2)Botanic~Stranmillis) 49:09 [2] 10.25 km (4:48 / km) +50m 4:41 / km
shoes: adidas Response 22

5 PM

MTB (Road) (From Botanic) 15:52 [2] 4.65 km (3:25 / km) +40m 3:16 / km

Thursday Dec 19, 2013 #

12 PM

Running warm up/down (To Gym) 10:35 [2] 2.2 km (4:49 / km) +5m 4:45 / km
shoes: Brooks Adrenaline 13

Gym (Spin Bike) 7:30 [2] 5.5 km (1:22 / km)
shoes: Brooks Adrenaline 13

1 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 30:00 [3] 15.0 km (2:00 / km)
shoes: Brooks Adrenaline 13

Running warm up/down (From Gym) 11:48 [2] 2.2 km (5:22 / km) +40m 4:55 / km
shoes: Brooks Adrenaline 13

5 PM

Gym warm up/down (Spin Bike) 12:30 [2] 7.0 km (1:47 / km)
shoes: Brooks Adrenaline 13

6 PM

Gym (Treadmill) 15:00 [3] 2.5 km (6:00 / km)
shoes: Brooks Adrenaline 13

"rolling hills" level 10

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

7 PM

Core (Gyn Session) 15:00 [1]

Gym warm up/down (Spin Bike) 10:30 [2] 7.0 km (1:30 / km)

Wednesday Dec 18, 2013 #

6 AM

MTB (Road) (To Botanic) 13:52 [2] 4.65 km (2:59 / km) +15m 2:56 / km

12 PM

Running (Botanic ~ Stranmillis) 24:54 [3] 5.55 km (4:29 / km) +60m 4:15 / km
shoes: adidas Response 22

1 PM

MTB (Road) (From Botanic) 14:15 [2] 4.65 km (3:04 / km) +40m 2:56 / km

Tuesday Dec 17, 2013 #

6 AM

MTB (Road) (To Botanic) 14:58 [2] 4.65 km (3:13 / km) +15m 3:10 / km

12 PM

Running (Embankment) 20:20 [3] 4.25 km (4:47 / km) +25m 4:39 / km
shoes: adidas Response 22

3 PM

MTB (Road) (From Botanic via town) 17:45 [2] 4.9 km (3:37 / km) +40m 3:29 / km

4 PM

Note
(sick)

common cold with stiff neck & shoulders!

Monday Dec 16, 2013 #

8 AM

MTB (Road) (To Botanic) 15:35 [2] 4.65 km (3:21 / km) +15m 3:18 / km

12 PM

Running (Lagan Towpath) 21:37 [3] 5.0 km (4:19 / km) +25m 4:13 / km
shoes: adidas Response 22

5 PM

MTB (Road) (From Botanic) 14:40 [2] 4.65 km (3:09 / km) +40m 3:01 / km

Sunday Dec 15, 2013 #

8 AM

Note
(rest day)

all day with folks then late flight back

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