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Training Log Archive: sjreeve

In the 7 days ending Feb 28, 2015:

activity # timemileskm+m
  Running14 8:34:08 62.85(8:11) 101.15(5:05) 1530
  Bike6 1:33:43 17.34(5:24) 27.9(3:22) 165
  Gym 4 1:30:30 26.41(3:26) 42.5(2:08)
  Circuits2 1:00:00
  Yoga1 1:00:00
  Core2 30:00
  Hiking1 24:37 1.52(16:10) 2.45(10:03) 25
  Total23 14:32:58 108.12 174.0 1720

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SuMoTuWeThFrSa

Saturday Feb 28, 2015 #

9 AM

Running warm up/down (To parkrun) 28:47 [2] 4.7 km (6:07 / km) +20m 6:00 / km
shoes: Saucony ProGrid Mirage 3

Running race (Waterworks parkrun) 19:10 [4] 5.0 km (3:50 / km) +25m 3:44 / km
shoes: Saucony ProGrid Mirage 3

Was aiming for a quick 3k once up on the upper lake loop and then to hold on. With a km to go and turning into a headwind I could feel my breathing was too shallow and panicked which isn't a good strategy. Jogged it out for 50m and then cruised to the end.
10 AM

Running warm up/down (From parkrun) 6:22 [2] 1.15 km (5:32 / km) +15m 5:12 / km
shoes: Saucony ProGrid Mirage 3

Short warm down as pushed for time to get to work.
No orienteering this week.

Bike warm up/down (To Botanic) 13:53 [2] 4.65 km (2:59 / km) +15m 2:56 / km

12 PM

Running (Botanic laps) 29:59 [3] 6.05 km (4:57 / km) +50m 4:46 / km
shoes: adidas Response 22

Recovery pace reducing km splits.
6 PM

Bike (From Botanic) 17:07 [2] 4.65 km (3:41 / km) +40m 3:32 / km

Friday Feb 27, 2015 #

10 AM

Running (Cavehill (Out & Back)) 1:02:30 [3] 12.3 km (5:05 / km) +340m 4:28 / km
shoes: Saucony ProGrid Jazz 16

Mostly the same as yesterday, descended slower to avoid slips on the ice -so may have climbed faster. Will look at splits later.
11 AM

Note

drove to work, plan a circuits session after work.
6 PM

Gym warm up/down (Spin Bike) 7:30 [2] 5.0 km (1:30 / km)
shoes: Saucony Progrid Mirage 2

7 PM

Circuits (Gym Session ) 30:00 [3]

Great session. 21-15-9 reps of pairs of exercises. Continuous movement to get through the four stations (8 exercises) 360 reps. Plus one station repeat in 30minutes = 450 reps. Squat thrusts & press up burpees. Kettle bell swings & Press Ups. Front weighted squats & Clean and Press. Sand ball slams & Squat shooting hoops.

Gym warm up/down (Spin Bike) 8:00 [2] 5.0 km (1:36 / km)
shoes: Saucony Progrid Mirage 2

Thursday Feb 26, 2015 #

9 AM

Running (Cavehill (Out & Back)) 1:02:43 [3] 12.3 km (5:06 / km) +340m 4:29 / km
shoes: Saucony ProGrid Jazz 16

12 PM

Running warm up/down (To Gym) 10:06 [2] 2.2 km (4:35 / km) +5m 4:32 / km
shoes: Saucony Progrid Mirage 2

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 30:00 [3] 15.0 km (2:00 / km)
shoes: Saucony Progrid Mirage 2

Running warm up/down (From Gym) 12:22 [2] 2.2 km (5:37 / km) +40m 5:09 / km
shoes: Saucony Progrid Mirage 2

Wednesday Feb 25, 2015 #

6 AM

Bike (To Botanic) 15:15 [2] 4.65 km (3:17 / km) +15m 3:14 / km

1 PM

Bike warm up/down (From Botanic) 15:49 [2] 4.65 km (3:24 / km) +40m 3:16 / km

2 PM

Running (Cavehill (out & back)) 1:08:56 [3] 12.5 km (5:31 / km) +345m 4:51 / km
shoes: Saucony ProGrid Jazz 16

included a couple of emergency stops!
7 PM

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

class now starts at 7 so no spin beforehand

Tuesday Feb 24, 2015 #

6 AM

Bike (To Botanic) 15:29 [2] 4.65 km (3:20 / km) +15m 3:17 / km

3 PM

Bike (From Botanic) 16:10 [2] 4.65 km (3:29 / km) +40m 3:20 / km

4 PM

Note
(rest day)

Will run tomorrow instead of today. Too much standing in the cold, taking too long to warm up. Rest from running after 7 days effort

Monday Feb 23, 2015 #

8 AM

Hiking (Greenmount trails) 24:37 [1] 2.45 km (10:03 / km) +25m 9:34 / km

First stretch the legs
10 AM

Running (Greenmount trails) 21:06 [2] 4.0 km (5:17 / km) +35m 5:03 / km
shoes: Saucony ProGrid Jazz 16

Second stretch of the legs
12 PM

Running (Greenmount trails) 36:02 [2] 6.85 km (5:16 / km) +70m 5:00 / km
shoes: Saucony ProGrid Jazz 16

Third stretch of the legs
5 PM

Running warm up/down (To Gym) 10:14 [2] 2.2 km (4:39 / km) +5m 4:36 / km
shoes: Saucony Progrid Mirage 2

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 45:00 [3] 17.5 km (2:34 / km)
shoes: Saucony Progrid Mirage 2

6 PM

Running warm up/down (From Gym) 12:31 [2] 2.2 km (5:41 / km) +40m 5:13 / km
shoes: Saucony Progrid Mirage 2

Sunday Feb 22, 2015 #

9 AM

Running (Waterworks Laps) 1:06:41 [3] 13.75 km (4:51 / km) +100m 4:41 / km
shoes: Saucony ProGrid Jazz 16

Planned two hours of running and stayed local as the rain didn't look like heading elsewhere. Got an hour done and bailed out to dry off and warm up. I'll be back!
1 PM

Running (Waterworks laps) 1:06:39 [3] 13.75 km (4:51 / km) +100m 4:41 / km
shoes: Saucony ProGrid Jazz 16

Ran the loops in reverse in lighter drizzle. Pace consistent with earlier effort. Felt like an easy run.

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