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Training Log Archive: sjreeve

In the 7 days ending Oct 29, 2011:

activity # timemileskm+m
  Running7 3:36:04 29.11(7:25) 46.85(4:37) 420
  MTB (Road)2 2:31:22 28.18(5:22) 45.35(3:20) 795
  Orienteering5 2:13:09 6.9(19:17) 11.11(11:59) 212
  Strength & Conditioning3 40:00
  Circuits1 30:00
  Core1 30:00
  Gym 1 20:00 9.01(2:13) 14.5(1:23)
  Total17 10:20:35 73.2 117.81 1427
  [1-5]17 10:05:35

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SuMoTuWeThFrSa

Saturday Oct 29, 2011 #

11 AM

Orienteering (Glengarra Wood) 34:28 [2] 3.35 km (10:17 / km) +71m 9:18 / km

Irish Junior Squad Training
Shadowing Course 2
12 PM

Orienteering (Glengarra Wood) 27:58 [2] 2.9 km (9:39 / km) +3m 9:36 / km

Course 1 windows
2 PM

Orienteering (Glengarra Wood) 22:22 [2] 1.8 km (12:26 / km) +76m 10:16 / km

Shadowing Line course
3 PM

Orienteering (Glengarra Wood) 20:03 [2] 1.32 km (15:11 / km) +62m 12:18 / km

Course 3 windows

Orienteering (Glengarra Wood) 15:00 [0] 0.0 km

Star Course
4 PM

Orienteering warm up/down (Glengarra Wood) 13:18 [1] 1.74 km (7:39 / km)

jog/walk back to car park (stretching)

Friday Oct 28, 2011 #

9 AM

MTB (Road) (Newtownabbey) 57:51 [3] 19.15 km (3:01 / km) +170m 2:54 / km

lots of long waits at traffic lights

Thursday Oct 27, 2011 #

9 AM

Core (Dynamic & Static) 30:00 [1]

Strength & Conditioning (& Dumbells) 20:00 [2]

1 PM

Running (Lunchtime loop & steps) 18:17 [3] 4.15 km (4:24 / km) +60m 4:07 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:39
2. 4:59
3. 4:34
4. 3:55

Wednesday Oct 26, 2011 #

8 AM

Running warm up/down (Crumlin Ballygomartin) 21:19 [2] 4.35 km (4:54 / km) +35m 4:43 / km
shoes: Saucony Progrid Jazz 14

9 AM

Running (Waterworks, Cavehill Rd) 1:01:15 [3] 13.15 km (4:39 / km) +110m 4:28 / km
shoes: Saucony Progrid Jazz 14

10 AM

Strength & Conditioning (Circuits (Trail Guide)) 10:00 [3]

two circuits
1 PM

Running (Lunchtime loop & steps) 18:15 [3] 4.15 km (4:24 / km) +60m 4:06 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:19
2. 4:53
3. 4:42
4. 3:55

Tuesday Oct 25, 2011 #

9 AM

MTB (Road) (Glencairn Divis Ballyhill) 1:33:31 [3] 26.2 km (3:34 / km) +625m 3:11 / km

will need to change over to winter tyres soon. the climb was wet and loose. some large gullies on the mountain tracks.
a good lung bursting climb up into the mist on the Belfast Hills. Nice tarmac stretch on way home to spin out the legs.

Monday Oct 24, 2011 #

9 AM

Running (Waterworks laps clockwise) 1:17:08 [3] 16.75 km (4:36 / km) +100m 4:28 / km
shoes: Saucony Progrid Jazz 14

10 AM

Strength & Conditioning (Circuits (Trail Guide)) 10:00 [3]

Sunday Oct 23, 2011 #

11 AM

Running warm up/down (To Gym) 9:02 [3] 2.15 km (4:12 / km) +10m 4:06 / km
shoes: Saucony Progrid Jazz 14

Gym (Spin Bike) 20:00 [3] 14.5 km (1:23 / km)

12 PM

Circuits (Gym Session) 30:00 [4]

tough, no rest for 25 mins.
10 stations 50 seconds each, minimum transition time.
3 circuits.
5mins stretching

Running warm up/down (From Gym) 10:48 [2] 2.15 km (5:01 / km) +45m 4:33 / km
shoes: Saucony Progrid Jazz 14

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