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Training Log Archive: sjreeve

In the 7 days ending Feb 7, 2015:

activity	#	time	miles		km		+m
Running	9	5:24:50	39.59	(8:12)	63.71	(5:06)	590
MTB (Road)	10	3:52:22	43.34	(5:22)	69.75	(3:20)	300
Orienteering	2	2:29:54	13.28	(11:17)	21.37	(7:01)	327	23 /	27c	85%
Gym	3	2:01:00	29.52		47.5
Yoga	1	1:00:00
Circuits	1	30:00
Total	23	15:18:06	125.72		202.33		1217	23 /	27c	85%

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Saturday Feb 7, 2015 #

9 AM

Running warm up/down (parkrun) 5:50 [2] 0.75 km (7:47 / km)
shoes: Saucony ProGrid Mirage 3

not a good warm up, very long pre run brief - 10mins of standing in the cold

Running race (Craigavon parkrun) 19:30 [4] 5.0 km (3:54 / km) +15m 3:51 / km
shoes: Saucony ProGrid Mirage 3

took 3kms before legs had any running in them. running into a headwind for the first 2km wasn't too bad but couldnt get above tempo pace. front four runners had split by now after initially running well together so saw an opportunity to chase down 4th place and caught up comfortably proving the gears are there. just need to use them more often!

Running warm up/down (parkrun) 4:25 [2] 0.66 km (6:42 / km)
shoes: Saucony ProGrid Mirage 3

10 AM

Orienteering race (MLNIFeb15) 50:15 [3] *** 8.9 km (5:39 / km) +45m 5:30 / km
spiked:13/16c shoes: NB MTE101

three errors that broke up my flow. plenty of route choice to 1, I had to content with a fallen willow blocking the way 10m from the control losing some seconds here. 2, 3, & 4 were handy enough. under ran to 5 as miscalculated distance after railway line compulsory crossing, dropped a good bit of time with hesistant running. 6 & 7 ok. new fences not marked on map at 8, and encountered horse and rider so ran a convoluted route dropping time. 9, 10 ,11 were fine. possible better route choice available to 12. 13, 14, 15 flowed and pace was maintained. 16 was odd as actual vegetation line has changed from mapped and frustratingly lost time here.
not sure how I added almost 3.5km to the 5.5km on the map. legs felt that they were tiring but garmin pace doesn't reflect this, (still, I should've been running faster).

12 PM

Orienteering warm up/down (Divis) 17:03 [1] **** 1.7 km (10:02 / km) +20m 9:28 / km
shoes: Mudclaw 300

trying to find Allan! gave me time to properly asses the conditions. Cold, punishing wind, WET, snow, lots of thawing snow. Gloves, buff, two pairs of socks and double running tights were a good idea!

Orienteering race (Divis Navigation Long) 1:22:36 [3] *** 10.77 km (7:40 / km) +262m 6:50 / km
spiked:10/11c shoes: Mudclaw 300

good training run over tough terrain

2 PM

Running warm up/down (Divis) 6:55 [1] 0.8 km (8:39 / km) +10m 8:08 / km
shoes: Mudclaw 300

Friday Feb 6, 2015 #

6 AM

MTB (Road) (To Botanic) 14:37 [2] 4.65 km (3:09 / km) +15m 3:06 / km

12 PM

Running warm up/down (From Botanic To Gym) 7:26 [2] 1.5 km (4:57 / km) +10m 4:48 / km
shoes: adidas Response 22

Circuits (Gym Session) 30:00 [3]
shoes: adidas Response 22

1 PM

Gym (Tabata) 15:00 [4]
shoes: adidas Response 22

Gym (Spin Class) 30:00 [3] 13.0 km (2:18 / km)
shoes: adidas Response 22

Running warm up/down (From Gym To Botanic) 7:40 [3] 1.5 km (5:07 / km) +10m 4:57 / km
shoes: adidas Response 22

2 PM

MTB (Road) warm up/down (From Botanic) 16:00 [2] 4.65 km (3:26 / km) +40m 3:18 / km

Thursday Feb 5, 2015 #

8 AM

Running (Cavehill & Steps) 54:49 [2] 9.6 km (5:43 / km) +225m 5:07 / km
shoes: Saucony ProGrid Jazz 16

Patchy ice and snow which interrupted pace both up and downhill

10 AM

MTB (Road) warm up/down (To Botanic) 13:32 [2] 4.65 km (2:55 / km) +15m 2:52 / km

10 PM

MTB (Road) (From Botanic) 17:57 [2] 4.65 km (3:52 / km) +40m 3:42 / km

Wednesday Feb 4, 2015 #

8 AM

MTB (Road) (To Botanic via Towpath) 1:26:51 [2] 27.9 km (3:07 / km) +40m 3:05 / km

Very frosty along the towpath, along to Tom & Lady Dixon Park. Frozen feet, not pushing the pace

6 PM

MTB (Road) (From Botanic) 18:02 [2] 4.65 km (3:53 / km) +40m 3:43 / km

7 PM

Gym (Spin Class) 30:00 [3] 16.0 km (1:53 / km)
shoes: Saucony Progrid Mirage 2

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

Tuesday Feb 3, 2015 #

8 AM

MTB (Road) warm up/down (To Botanic) 17:03 [2] 4.65 km (3:40 / km) +15m 3:37 / km

9 AM

Running (Lower Botanic Field) 1:07:16 [3] 13.2 km (5:06 / km) +65m 4:58 / km
shoes: adidas Response 22

Frosty and iced ground, tough enough to raise pace but effort felt high enough.

6 PM

MTB (Road) (From Botanic) 17:53 [2] 4.65 km (3:51 / km) +40m 3:41 / km

Monday Feb 2, 2015 #

10 AM

Running (Greenmount Trails) 22:23 [2] 4.5 km (4:58 / km) +40m 4:46 / km
shoes: Saucony ProGrid Jazz 16

leg loosener

12 PM

Running (Antrim Lough Trail) 48:37 [3] 10.1 km (4:49 / km) +30m 4:45 / km
shoes: Saucony ProGrid Jazz 16

easy out, faster back. ice and snow lying in places but not a bad 10k route and handy for pushing the time down over the next few weeks hopefully.

5 PM

Gym (Spin Class) 46:00 [3] 18.5 km (2:29 / km)
shoes: Saucony Progrid Mirage 2

Sunday Feb 1, 2015 #

8 AM

MTB (Road) (To Botanic) 14:04 [2] 4.65 km (3:02 / km) +15m 2:59 / km

11 AM

Running (Lagan Towpath & Trails) 1:19:59 [3] 16.1 km (4:58 / km) +185m 4:42 / km
shoes: adidas Response 22

Lagan Meadows and Belvoir Not A Forest

6 PM

MTB (Road) (From Botanic) 16:23 [2] 4.65 km (3:31 / km) +40m 3:23 / km

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