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Training Log Archive: sjreeve

In the 7 days ending Feb 13, 2016:

activity	#	time	miles		km		+m
Running	11	4:30:39	34.1	(7:56)	54.88	(4:56)	435
Gym	2	1:15:00	16.47		26.5
Circuits	2	1:00:00
Yoga	1	1:00:00
Orienteering	1	51:06	3.31	(15:26)	5.33	(9:35)	185	8 /	12c	66%
Strength & Conditioning	1	30:00
Core	1	15:00
Total	12	9:21:45	53.88		86.71		620	8 /	12c	66%

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Saturday Feb 13, 2016 #

9 AM

Running warm up/down (To parkrun) 20:45 [2] 3.5 km (5:56 / km) +25m 5:43 / km
shoes: Salomon XR Shift (Blue)

Running race (Ormeau parkrun) 18:57 [4] 5.0 km (3:47 / km) +25m 3:42 / km
shoes: Salomon XR Shift (Blue)

Running warm up/down (From parkrun) 12:08 [2] 2.2 km (5:31 / km) +20m 5:17 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running race (Parkanaur 10mile Trail) 1:03:41 [4] 15.51 km (4:06 / km) +100m 3:59 / km
shoes: Saucony Ride 7

Sperrin Harriers Winter Trail Series
Furthest race paced run since Mourne Skyline and Berlin & with lack of tempo training this was going to be tough. Three lap course, possibly just short on the distance - plenty of tree cover to confuse the satellites.
Splits are comparable
3:35 4:04 3:49 3:52 4:26
3:50 4:10 3:56 4:11 4:35
3:55 4:32 4:05 4:04 4:17 (4:17)
A downhill start, but lost pace coming into second and third laps which had some climb and I was passed on both occasions. Oddly enough, with no real pressure I then had a stronger finish chasing down and lapping tail runners.
Great to complete the series.

Running warm up/down 6:57 [1] 0.65 km (10:42 / km)
shoes: Salomon XR Shift (Blue)

Friday Feb 12, 2016 #

8 AM

Running (Waterworks laps) 1:06:00 [2] 13.8 km (4:47 / km) +130m 4:34 / km
shoes: Saucony Ride 7

12 PM

Running warm up/down (From Botanic To Gym) 8:00 [2] 1.5 km (5:20 / km) +10m 5:10 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Running warm up/down (From Gym To Botanic) 8:15 [2] 1.5 km (5:30 / km) +15m 5:14 / km
shoes: Salomon XR Shift (Blue)

Thursday Feb 11, 2016 #

12 PM

Running warm up/down (To Gym ) 15:34 [2] 3.2 km (4:52 / km) +5m 4:50 / km
shoes: Salomon XR Shift

Gym (Spin Class ) 30:00 [3] 16.5 km (1:49 / km)

1 PM

Core (Gym Session ) 15:00 [2]

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

Running warm up/down (From Gym ) 17:09 [2] 3.2 km (5:22 / km) +40m 5:03 / km
shoes: Salomon XR Shift

Wednesday Feb 10, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:23 [2] 1.5 km (4:55 / km) +10m 4:46 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Gym (Tabata) 15:00 [4]

Gym (Spin Class) 30:00 [3] 10.0 km (3:00 / km)

Running warm up/down (From Gym To Botanic) 8:09 [2] 1.5 km (5:26 / km) +15m 5:10 / km
shoes: Salomon XR Shift (Blue)

7 PM

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

Sunday Feb 7, 2016 #

9 AM

Running warm up/down (Florencecourt) 6:55 [1] 0.87 km (8:00 / km) +40m 6:30 / km
shoes: Mudclaw 300

Orienteering (Frostbite 3 Florencecourt) 51:06 [3] **** 5.33 km (9:35 / km) +185m 8:10 / km
spiked:8/12c shoes: Mudclaw 300

Florencecourt mountain, good visibility over technical terrain. Low kites and controls to stop them from being blown away but I time lost in or around control circles with the micro navigation. Definitely ten minutes slower over the course than a 'competitive' run.

10 AM

Running warm up/down (Florencecourt ) 10:46 [1] 0.95 km (11:20 / km)
shoes: Mudclaw 300

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