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Training Log Archive: sjreeve

In the 7 days ending May 30, 2015:

activity # timemileskm+m
  Hiking3 3:08:04 10.72(17:33) 17.25(10:54) 300
  Running7 2:04:42 15.13(8:15) 24.35(5:07) 370
  Bike6 1:17:10 15.25(5:04) 24.55(3:09) 155
  Yoga1 1:00:00
  Gym 2 40:00 11.81(3:23) 19.0(2:06)
  Strength & Conditioning1 30:00
  Circuits1 30:00
  Orienteering1 18:43 2.67(7:00) 4.3(4:21) 1020 /25c80%
  Core1 15:00
  Total18 9:43:39 55.58 89.45 83520 /25c80%
  [1-5]17 9:15:11

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SuMoTuWeThFrSa

Saturday May 30, 2015 #

9 AM

Running warm up/down (To parkrun) 14:20 [2] 2.1 km (6:50 / km) +5m 6:45 / km
shoes: Saucony ProGrid Jazz 17

just going to take it handy

Running tempo (Waterworks parkrun) 18:56 [3] 5.0 km (3:47 / km) +25m 3:42 / km
shoes: Saucony ProGrid Jazz 17

ended up being a progressive run with 1km splits down from 4:00min/km to 3:35min/km. lots of flies around today - not so good.
10 AM

Running warm up/down (From parkrun) 8:50 [1] 1.2 km (7:22 / km) +15m 6:56 / km
shoes: Saucony ProGrid Jazz 17

Running warm up/down (Belfast Hills 5 Mile) 6:03 [1] 0.4 km (15:07 / km)
shoes: Saucony ProGrid Jazz 17

11 AM

Running race (Belfast Hills 5 Mile) 35:01 [4] 8.0 km (4:23 / km) +275m 3:44 / km
shoes: Saucony ProGrid Jazz 17

again, took it easy enough. raced well overtaking in all the right places and just kept distance ahead for a comfortable place

Running warm up/down (Belfast Hills 5 Mile) 3:46 [1] 0.3 km (12:33 / km) +5m 11:35 / km
shoes: Saucony ProGrid Jazz 17

plenty of active stretching

Friday May 29, 2015 #

6 AM

Bike (To Botanic) 13:26 [2] 4.65 km (2:53 / km) +15m 2:51 / km

easy coast down into work, not pushing hard - aware of legs
12 PM

Running warm up/down (From Gym To Botanic) 7:41 [2] 1.5 km (5:07 / km) +10m 4:57 / km
shoes: Salomon XR Shift

legs felt grand after a constant standing, moving, walking shift!

Circuits (Gym Session) 30:00 [3]

kept effort to around 80% or so
1 PM

Gym (Spin Bike) 10:00 [2] 5.0 km (2:00 / km)

gentle enough, caught end of a virtual class

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

yep, this felt tough - but clearly really needed it. need to do something more regularly if possible.
2 PM

Running warm up/down (From Gym To Botanic) 9:33 [2] 1.5 km (6:22 / km) +15m 6:04 / km
shoes: Salomon XR Shift

3 PM

Bike (From Botanic) 15:50 [2] 4.65 km (3:24 / km) +40m 3:16 / km

Thursday May 28, 2015 #

5 PM

Note
(rest day)

overly tight hamstrings, right one got pulled cycling home last night. yesterdays efforts with inadequate warm up/down - getting cold - getting wet - getting cold probably didn't help.
drove into work, still even with the idea of taking a half shift to then head to Hill & Dale but that just wasn't going to happen.
will definitely take yoga tomorrow and possibly go easy at circuits but leave out tabata

Wednesday May 27, 2015 #

12 PM

Bike warm up/down (To Gym) 5:58 [2] 2.5 km (2:23 / km) +5m 2:22 / km

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

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 10:49 [2] 3.45 km (3:08 / km) +15m 3:04 / km

6 PM

Running warm up/down (WEE 4 Gasworks) 10:03 [2] 2.15 km (4:40 / km)
shoes: Salomon XR Shift

7 PM

Orienteering race (WEE 4 Gasworks) 18:43 [4] *** 4.3 km (4:21 / km) +10m 4:18 / km
spiked:20/25c shoes: Salomon XR Shift

WEE 4 The Markets and The Gasworks
Great course on another new map. Area is more Sprint-O than Park but lends itself to a host of possible control sites.
Ran reasonably well, concentration went en route to control 10 and I didn't really recover until after 14. Didn't select best route choice to 23 and 24 and even 25.
A run with an SI Air would definitely be sub 15 even sub 13. Course was 2.86km, I definitely ran an extra 500m at least.

Running warm up/down (WEE 4 Gasworks) 10:29 [2] 2.2 km (4:46 / km) +20m 4:33 / km
shoes: Salomon XR Shift

9 PM

Bike (From Botanic) 15:46 [2] 4.65 km (3:23 / km) +40m 3:15 / km

Tuesday May 26, 2015 #

12 PM

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

Bike was left in work on Saturday so walked in and out. Sweatfest of a session today, some good intervals. Still need a bit of a stretch out though.
1 PM

Hiking warm up/down (From Gym To Botanic) 28:28 [0] 3.0 km (9:29 / km) +15m 9:15 / km

9 PM

Bike (From Botanic) 15:21 [2] 4.65 km (3:18 / km) +40m 3:10 / km

Monday May 25, 2015 #

11 AM

Hiking (Rathlin Island) 1:18:19 [1] 7.0 km (11:11 / km) +150m 10:06 / km

1 PM

Hiking (Rathlin Island) 1:21:17 [1] 7.25 km (11:13 / km) +135m 10:15 / km

Sunday May 24, 2015 #

11 AM

Note
(rest day)

mostly ambling about rather than any real hiking, not a great day for Fair Head -too windy but Carrick-a-rede bridge was open so did that and a dander about Ballycastle, Bushmills Portbradden etc.

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