Training Log Archive: sjreeveIn the 7 days ending Oct 15, 2011:
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Saturday Oct 15, 2011 #
Running warm up/down (To Parkrun) 10:00 [2] 1.95 km (5:08 / km) +10m 5:00 / km
shoes: Asics 2160
Running race (Waterworks Parkrun) 18:15 [4] 5.0 km (3:39 / km) +25m 3:34 / km
shoes: Asics 2160
Running warm up/down (From Parkrun) 7:25 [2] 1.25 km (5:56 / km) +15m 5:36 / km
shoes: Asics 2160
Orienteering (Pre-O Slieve Garron) 15:00 [0] *** 1.5 km (10:00 / km)
spiked:2/4c
1. A was inside marsh not B on the edge
4. C was on crag and also contour, D was a separate unmarked boulder (i knew this but didn't revise my card)
Orienteering warm up/down (Slieve Garron) 7:45 [2] 1.5 km (5:10 / km) +50m 4:26 / km
Orienteering race (Slieve Garron) 1:17:34 [4] **** 9.15 km (8:29 / km) +345m 7:08 / km
spiked:25/29c
Brown 6.8km 330m
got off to a good start in the forest, very runnable and well mapped.
was a bit slow once reaching the top of the first climb to 7 deciding whether to contour round to the north or south - took the south, and lost too much time getting to control circle. lost 3mins
flowed through the next few controls over very runnable terrain.
didn't learn from previous error returning to 13 from the south losing another minute but was getting a bit frustrated at the repetitiveness of back & forth across the same area of hill. this frustration increased when I switched off due to being able to see control 14 & lost 90 sec running 180degrees away from 15 and wasn't overly motivated to race back across to 16 but kept going due to being able to see others also running back & forth.
enjoyed running over another bit of the hill for the next few controls but it was tough getting back to the forest across the wet ground & lost up to 4 mins running down the forest ride to 24 instead of taking an easy right up the hill. then wasted 3 mins to 27 contouring & staying to high & then relocating from cp1. could've moved back through the forest faster but wanted to execute my route plan properly.
should've been closer to the hour. enjoyed the hill & forest running
Orienteering warm up/down (Slive Garron) 12:30 [1] 1.0 km (12:30 / km) +30m 10:52 / km
Friday Oct 14, 2011 #
Strength & Conditioning (& Dumbbells) 20:00 [1]
Core (Dynamic & Static) 10:00 [2]
Running (Lunchtime loop & tail) 30:32 [3] 7.0 km (4:22 / km) +100m 4:04 / km
shoes: Asics 2160
the legs were never going to turn over as quick as yesterday after the spin session. just under two mins slower than thursday.
1. 5:30
2. 4:12
3. 4:44
4. 4:12
5. 3:58
6. 3:46
7. 4:07
hoping this weeks lunchtime climb is good prep for this weekend.
Gym (Spin Bike) 48:30 [3] 40.0 km (1:13 / km)
timetrialling the rest.
Gym warm up/down (Stretches) 5:00 [1]
Thursday Oct 13, 2011 #
Running (Lunchtime loop & tail) 28:46 [3] 7.0 km (4:07 / km) +100m 3:50 / km
shoes: Asics 2160
1. 4:50
2. 3:59
3. 4:27
4. 4:08
5. 3:46
6. 3:44
7. 3:43
pushed on for the last 3km. the steep 1st km was good to be below 5mins too.
Gym (Spin Bike) 1:00:00 [3] 40.0 km (1:30 / km)
Gym warm up/down (Stretches) 5:00 [0]
Wednesday Oct 12, 2011 #
Yoga (Dynamic) 20:00 [1]
Running (Lunchtime loop & tail) 30:06 [3] 7.0 km (4:18 / km) +100m 4:01 / km
shoes: Asics 2160
1. 4:48
2. 4:38
3. 4:35
4. 4:03
5. 3:56
6. 4:34
7. 3:30
happy enough to record sub 5min kms over the hill sections & felt like i could push on more. it is less windy this week if that counts for a few seconds!
Tuesday Oct 11, 2011 #
Strength & Conditioning (& Dumbbells) 10:00 [1]
Strength & Conditioning (Circuits 3-2-1) 25:00 [3]
Running (Lunchtime loop & tail) 30:47 [3] 7.0 km (4:24 / km) +100m 4:06 / km
shoes: Asics 2160
1. 5:06
2. 4:41
3. 4:42
4. 4:10
5. 4:01
6. 4:34
7. 3:42
Monday Oct 10, 2011 #
Strength & Conditioning (Circuits 3-2-1) 25:00 [3]
Running (Lunchtime loop & tail) 31:19 [3] 7.0 km (4:28 / km) +100m 4:11 / km
shoes: Asics 2160
felt ok and glad i got out. kept a lid on the last km and overall was faster than i thought it would be.
1. 5:01
2. 5:13
3. 4:55
4. 4:18
5. 3:57
6. 4:25
7. 3:32
Sunday Oct 9, 2011 #
Yoga (Dynamic) 1:05:00 [1]