Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending May 16, 2015:

activity	#	time	miles		km		+m
Bike	11	2:15:50	26.5	(5:08)	42.65	(3:11)	245
Running	7	2:01:18	13.11	(9:15)	21.1	(5:45)	135
Mountain Running	1	1:14:21	5.29	(14:03)	8.52	(8:44)	850
Yoga	1	1:00:00
Gym	4	59:15	13.98		22.5
Circuits	2	55:00
Core	3	45:00
Strength & Conditioning	1	30:00
Orienteering	1	23:34	3.42	(6:54)	5.5	(4:17)	40	14 /	19c	73%
Total	21	10:04:18	62.3		100.27		1270	14 /	19c	73%

2:35

0:00

» now

Saturday May 16, 2015 #

Event: IMRA Slieve Donard

9 AM

Running warm up/down (To parkrun) 15:19 [2] 2.05 km (7:28 / km) +5m 7:23 / km
shoes: Saucony ProGrid Mirage 3

Running race (Waterworks parkrun) 18:21 [4] 5.0 km (3:40 / km) +25m 3:35 / km
shoes: Saucony ProGrid Mirage 3

Constant 3:40 min/km all the way around

Running warm up/down (From parkrun) 9:35 [2] 1.2 km (7:59 / km) +20m 7:22 / km
shoes: Saucony ProGrid Mirage 3

1 PM

Running warm up/down (Slieve Donard) 6:19 [1] 0.4 km (15:47 / km)
shoes: Mudclaw 300

Arrived late

2 PM

Mountain Running race (Slieve Donard) 1:14:21 [4] 8.52 km (8:44 / km) +850m 5:49 / km
shoes: Mudclaw 300

Very windy but ideal running conditions with the course record falling today. Posted my own slowest time for this today but not too disheartened as I probably wasn't quite in the right frame of mind and knew that I wasn't pushing my pace much at all.

3 PM

Running warm up/down (Slieve Donard) 18:02 [1] 2.0 km (9:01 / km)
shoes: Saucony ProGrid Jazz 16

Includes getting and eating a salted caramel ice cream from Maud's

Friday May 15, 2015 #

6 AM

Bike (To Botanic & around) 19:07 [2] 6.2 km (3:05 / km) +25m 3:01 / km

12 PM

Running warm up/down (From Botanic To Gym) 7:12 [2] 1.5 km (4:48 / km) +10m 4:39 / km
shoes: Salomon XR Shift

Circuits (Gym Session) 30:00 [3]

1 PM

Gym (Tabata) 15:00 [4]

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

2 PM

Running warm up/down (From Gym To Botanic) 8:28 [2] 1.5 km (5:39 / km) +20m 5:17 / km
shoes: Salomon XR Shift

3 PM

Bike warm up/down (From Botanic) 15:17 [2] 4.65 km (3:17 / km) +40m 3:09 / km

Thursday May 14, 2015 #

12 PM

Bike warm up/down (To Gym) 7:14 [2] 2.5 km (2:54 / km) +5m 2:52 / km

Gym (Spin Bike) 12:15 [2] 8.0 km (1:32 / km)

Circuits (Gym Session) 25:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 11:30 [2] 3.45 km (3:20 / km) +15m 3:16 / km

6 PM

Running (Lower Botanic Field) 30:13 [2] 6.15 km (4:55 / km) +45m 4:44 / km
shoes: Salomon XR Shift

9 PM

Bike (From Botanic) 14:33 [2] 4.65 km (3:08 / km) +40m 3:00 / km

Wednesday May 13, 2015 #

12 PM

Bike warm up/down (To Gym) 8:00 [2] 2.5 km (3:12 / km) +5m 3:10 / km

Gym warm up/down (Rowing ) 2:00 [3] 0.5 km (4:00 / km)

Strength & Conditioning (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [2]

Bike warm up/down (From Gym To Botanic) 12:08 [2] 3.45 km (3:31 / km) +15m 3:27 / km

6 PM

Running warm up/down (To WEE 2 Botanic) 7:49 [2] 1.3 km (6:01 / km) +10m 5:47 / km
shoes: adidas Response 22

7 PM

Orienteering race (WEE 2 Botanic) 23:34 [4] *** 5.5 km (4:17 / km) +40m 4:08 / km
spiked:14/19c shoes: adidas Response 22

Orienteering at work. Over familiarity caused mistakes.
1 - lost time not checking route and running into impassable building works.
6 - double bluffed myself that control would be at the top of the stairs.
10 - that big building you see everyday at work, yep the library! Well the control is behind it and not halfway down to the Spar -idiot!!
17 - again, look at the map properly and always have it orientated correctly because you think you're being clever by cutting through a vegetation boundary but because the control isn't there you're panicking that the map is upside down and you've ended up doing a whole new loop. Must be close to the slowest split for this.
18 & 19 - your indirect running and couldn't care less attitude shows as you sleep walk through these and on to the finish.
Definitely a good course. Definitely sub 20 minutes. Definitely improvements to be made.
Gotta love/hate winsplits as time without errors gives close to 20mins and clear of the field by a minute without even running particularly hard. Still, it wouldn't have been enough to conquer the WEE handicap system.

Note

...then back to work for active recovery and distracting orienteers

9 PM

Bike warm up/down (From Botanic) 15:37 [2] 4.65 km (3:22 / km) +40m 3:13 / km

Tuesday May 12, 2015 #

12 PM

Bike warm up/down (To Gym) 7:07 [2] 2.5 km (2:51 / km) +5m 2:49 / km

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 10:22 [2] 3.45 km (3:00 / km) +15m 2:56 / km

9 PM

Bike (From Botanic) 14:55 [2] 4.65 km (3:12 / km) +40m 3:05 / km

Monday May 11, 2015 #

8 AM

Note
(rest day)

...morning at the zoo with nephew, then on to Greenmount. Trying to rebuild some sustainable energy but there's too many bad sources of sugars and carbs around. it's a slippery slope - too many "bread" products, cake, biscuits, ice cream and teas and coffee - that turn into peaks and deep troughs. In fairness, these are mostly treats, but it's difficult to eat "clean" and include more raw and whole foods with kids and cafes around!

Sunday May 10, 2015 #

7 AM

Note
(rest day)

...drove into work for a half day shift, then met up with nephew for Vikings and dragons. must've been an easy pace yesterday as don't feel half as sore as expected but energy levels are low

« Earlier | Later »