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Training Log Archive: sjreeve

In the 7 days ending Mar 1, 2014:

activity	#	time	miles		km		+m
Running	13	10:37:53	73.73		118.65		1092
MTB (Road)	8	1:54:01	23.12	(4:56)	37.2	(3:04)	220
Gym	2	1:25:00	29.52	(2:53)	47.5	(1:47)
Yoga	1	1:15:00
Circuits	1	25:00
Core	1	15:00
Total	22	15:51:54	126.36		203.35		1312

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Saturday Mar 1, 2014 #

6 AM

MTB (Road) (To Botanic) 13:46 [2] 4.65 km (2:58 / km) +15m 2:55 / km

9 AM

Running warm up/down (To parkrun) 14:15 [2] 2.25 km (6:20 / km) +10m 6:12 / km
shoes: adidas Response 22

Running tempo (Ormeau parkrun) 18:42 [3] 5.0 km (3:44 / km) +20m 3:40 / km
shoes: adidas Response 22

held back at the start, pushed on after halfway to the front and just held it comfortably.
winding down after a hard week

Running warm up/down (From parkrun) 14:22 [2] 2.3 km (6:15 / km) +25m 5:55 / km
shoes: adidas Response 22

1 PM

MTB (Road) (From Botanic) 13:21 [3] 4.65 km (2:52 / km) +40m 2:45 / km

Running warm up/down (To City Airport) 35:30 [2] 6.6 km (5:23 / km)
shoes: Saucony Progrid Mirage 2

easy recovery run out to airport
over to support sister at silverstone 1/2 marathon & rest

Friday Feb 28, 2014 #

9 AM

Running (Cavehill) 56:26 [3] 8.7 km (6:29 / km) +315m 5:30 / km
shoes: Brooks Ghost 5

started out a easy enough run but hadn't fueled up properly and blood sugar levels dropped hugely. had to stop and get a lift home where after taking a mouthful of squeezy honey I was back to ok

11 AM

MTB (Road) (To Botanic) 14:50 [2] 4.65 km (3:11 / km) +15m 3:08 / km

steady cycle into work

6 PM

MTB (Road) (From Botanic) 15:27 [2] 4.65 km (3:19 / km) +40m 3:11 / km

steady cycle home

Thursday Feb 27, 2014 #

9 AM

Note

health check and bloods taken - getting towards the end of a hard cycle of 3 weeks and with a slight cold.
fasting 12+ hours is interesting

12 PM

Running warm up/down (To Gym) 10:41 [2] 2.2 km (4:51 / km) +5m 4:48 / km
shoes: Saucony Progrid Mirage 2

Circuits (Gym Session) 25:00 [3]

1 PM

Core (Gym Session) 15:00 [2]

Gym (Spin Class) 25:00 [3] 10.0 km (2:30 / km)
shoes: Saucony Progrid Mirage 2

Running warm up/down (From Gym) 12:12 [2] 2.2 km (5:33 / km) +40m 5:05 / km
shoes: Saucony Progrid Mirage 2

6 PM

Running warm up/down (To NBH Track & Drills) 38:04 [2] 5.95 km (6:24 / km) +80m 6:00 / km
shoes: Saucony Progrid Mirage 2

Running tempo (NBH Track Session) 36:30 [3] 9.2 km (3:58 / km)
shoes: Saucony Progrid Mirage 2

15min 45sec recovery
10min 45sec recovery
10min
kept at roughly 3:50min/km

7 PM

Running warm up/down (From NBH Track Session) 27:41 [2] 5.0 km (5:32 / km) +20m 5:26 / km
shoes: Saucony Progrid Mirage 2

Wednesday Feb 26, 2014 #

1 PM

Running long (Lagan Towpath) 2:30:00 [3] 30.0 km (5:00 / km) +75m 4:56 / km
shoes: adidas Response 22

drove into work as it was raining hard and I've nowhere at work this week to dry my stuff. consequently i left the garmin at home so ran "naked" and without knowing time or distance whilst running it felt very easy, comfortable and enjoyable. kept to the towpath to make it easier for assessing distance and just checked the clock before and after heading out.
ticked off features along the run and this helped with dealing with the out and back nature of the route. very happy with pace as i met the goal i'd set myself before heading out

6 PM

Gym (Spin Class/Bike) 1:00:00 [3] 37.5 km (1:36 / km)
shoes: Brooks Adrenaline 13

7 PM

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

9 PM

Note

fasting for at least 12 hours before bloods taken

Tuesday Feb 25, 2014 #

6 AM

MTB (Road) (To Botanic) 14:36 [2] 4.65 km (3:08 / km) +15m 3:05 / km

3 PM

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

5 PM

Running warm up/down (To NBH Track & Drills) 41:41 [2] 7.25 km (5:45 / km) +95m 5:24 / km
shoes: Saucony Progrid Mirage 2

6 PM

Running intervals (NBH Track Session) 26:52 [3] 5.5 km (4:53 / km)
shoes: Saucony Progrid Mirage 2

12 x 400m with 60 sec recovery and some wandering about catching breath!
stayed around 74 seconds per lap
4800m in 14:48 roughly 3:05min/km pace
good session

7 PM

Running warm up/down (From NBH Track Session) 27:57 [2] 5.0 km (5:35 / km) +20m 5:29 / km
shoes: Saucony Progrid Mirage 2

Monday Feb 24, 2014 #

7 AM

Note
(rest day)

set alarm for an early spin class but gave it a miss in favour of a rest day

10 AM

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

6 PM

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

Sunday Feb 23, 2014 #

11 AM

Running (Drills) 20:00 [1]
shoes: Saucony Progrid Mirage 2

3 PM

Running (Ballyutoag Road) 1:47:00 [3] 21.5 km (4:59 / km) +387m 4:34 / km
shoes: Saucony Progrid Mirage 2

thought i might get a simple out and back run with a good amount of steady climb and descent but there wasn't the distance on pavement that i thought there was so came back into the city for some urban street running.

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