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Training Log Archive: sjreeve

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+m
Running	22	16:55:23	120.5		193.93		3267
Gym	10	5:28:15	87.77	(3:44)	141.26	(2:19)	2460
Circuits	5	3:15:00
Hiking	1	3:10:00	11.81	(16:06)	19.0	(10:00)	820
Orienteering	3	2:30:07	10.31		16.6		170	65 /	75c	86%
MTB (Road)	7	2:00:00	25.17	(4:46)	40.5	(2:58)	470
Yoga	1	35:00
Core	1	20:00
Total	45	34:13:45	255.56		411.29		7187	65 /	75c	86%

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Friday Sep 30, 2011 #

1 PM

Note
(rest day)

plenty to do at work before the rain came so no lunchtime run as it threw it down around 2pm & for the rest of the day & then driving down to Fermanagh with the Juniors

Thursday Sep 29, 2011 #

1 PM

Running (Lunchtime loop & tail) 30:30 [3] 7.03 km (4:20 / km) +212m 3:46 / km
shoes: Asics 2160

clockwise,
cut a few corners from yesterday but ran an ok pace

Wednesday Sep 28, 2011 #

1 PM

Running (Lunchtime loop & tail) 31:15 [3] 7.25 km (4:19 / km) +150m 3:54 / km
shoes: Asics 2160

clockwise,
faced with a longer shift in work I added some extra climb and distance to the loop. pace felt ok.

Tuesday Sep 27, 2011 #

8 AM

Running (Waterworks laps clockwise) 23:50 [3] 5.25 km (4:32 / km) +40m 4:22 / km
shoes: Asics 2160

two short laps squeezed in before long shift at work.

1 PM

Running (Lunchtime loop ) 18:00 [3] 4.0 km (4:30 / km) +100m 4:00 / km
shoes: Asics 2160

clockwise.

Monday Sep 26, 2011 #

5 PM

MTB (Road) warm up/down (To Gym) 10:00 [2] 2.5 km (4:00 / km) +15m 3:53 / km

Gym (Spin Class) 20:00 [4] 7.75 km (2:35 / km)

caught 20min of a spin class; climbs & high resistance sprints.

Circuits (Gym Session) 45:00 [4]

15 stations, two circuits of 1min & 10sec rest per station. warm up and stretches

6 PM

Gym (Treadmill workout) 25:00 [3] 5.5 km (4:33 / km)

used the basic 5k run and mixed up incline and speed

Gym (Spin Bike) 15:00 [3] 10.5 km (1:26 / km)

7 PM

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.25 km (4:27 / km) +45m 4:02 / km

Sunday Sep 25, 2011 #

11 AM

Running (Waterworks laps clockwise) 1:00:55 [3] 13.25 km (4:36 / km) +175m 4:19 / km
shoes: Asics 2160

Saturday Sep 24, 2011 #

9 AM

Note
(rest day)

attended workshop down in donard forest until 16:30. then slow traffic back to belfast - should've planned to get a run in

Friday Sep 23, 2011 #

3 PM

MTB (Road) warm up/down (To Gym) 10:00 [2] 2.5 km (4:00 / km) +15m 3:53 / km

4 PM

Circuits (Gym Session) 30:00 [4]

side lunges, dumbell squat press, barbell press, inchworm press ups, burpees, plank, mountain climbers, squats, star jumps, lunges

Gym (Spin Class) 45:00 [4] 20.0 km (2:15 / km)

5 PM

MTB (Road) warm up/down (From Gym) 10:00 [3] 2.25 km (4:27 / km) +45m 4:02 / km

Thursday Sep 22, 2011 #

Note
(rest day)

woke too late for a morning run, no time before flight home for an evening session.

Wednesday Sep 21, 2011 #

8 AM

Running (Lanzarote) 1:07:55 [3] 14.5 km (4:41 / km) +100m 4:32 / km
shoes: Asics 2160

along the avenue out to the airport and back

7 PM

Running (Lanzarote) 40:55 [3] 8.0 km (5:07 / km) +175m 4:37 / km
shoes: Asics 2160

caldero trail run & hill

Tuesday Sep 20, 2011 #

7 PM

Running (Lanzarote) 37:09 [3] 8.5 km (4:22 / km) +75m 4:11 / km
shoes: Asics 2160

swapped the dusty trail for the avenue las playas out to Las Costas

Monday Sep 19, 2011 #

7 PM

Running (Lanzarote) 39:01 [3] 8.0 km (4:53 / km) +175m 4:24 / km
shoes: Asics 2160

same route as yesterday

Sunday Sep 18, 2011 #

6 PM

Running (Lanzarote) 39:55 [3] 8.0 km (4:59 / km) +175m 4:30 / km
shoes: Asics 2160

just the trail run & steep hill

Saturday Sep 17, 2011 #

8 AM

Running (Lanzarote) 56:49 [3]
shoes: Asics 2160

skipped the out&back harbour wall but extended run to other side of Caldero

Friday Sep 16, 2011 #

9 AM

Running (Lanzarote) 55:45 [3]
shoes: Asics 2160

down and around harbour wall then out along coastal trail to Caldero to harbour entrance and back

Thursday Sep 15, 2011 #

11 AM

Running (Waterworks laps) 29:00 [3] 6.5 km (4:28 / km) +65m 4:15 / km
shoes: Asics 2160

Wednesday Sep 14, 2011 #

1 PM

Running (Lunchtime loop ) 16:14 [3] 4.0 km (4:04 / km) +100m 3:36 / km
shoes: Asics 2160

clockwise,
1st lunchtime breakout in a while & ran well. might just head down onto coast road after work
http://www.gmap-pedometer.com/?r=5081506

5 PM

Running (Coast Road Loop) 59:00 [3] 13.0 km (4:32 / km) +150m 4:17 / km
shoes: Asics 2160

Tuesday Sep 13, 2011 #

8 AM

Running (Crumlin Ballygomartin) 22:00 [3] 4.2 km (5:14 / km) +50m 4:57 / km
shoes: Asics 2160

loosened up the legs, headwind running up the slope of crumlin road

9 AM

Running (Waterworks laps clockwise) 59:00 [3] 12.25 km (4:49 / km) +200m 4:27 / km
shoes: Asics 2160

ran a variable pace, randomly chasing down walkers, runners. more of a cross wind today over the lakes. had originally planned a cavehill run - maybe tomorrow after work or thursday morning.

Monday Sep 12, 2011 #

5 PM

Circuits (Gym Session) 45:00 [3]

unfortunately it wasn't a quality session. class numbers are usually restricted to a planned maximum but additional folk kept dropping in, additional activities were included but didn't get to complete two circuits

6 PM

Gym (Spin Class) 30:00 [3] 16.0 km (1:53 / km)

good class, new instructor. class felt tough and constant.

Gym (Rope Climb) 15:00 [1] 0.8 km (18:45 / km) +800m 3:07 / km

kept on the higher resistance for longer than usual

7 PM

Gym (Spin Bike) 6:45 [2] 5.0 km (1:21 / km)

just another easy spin to warm down

Sunday Sep 11, 2011 #

12 PM

Yoga (Gym Session) 35:00 [1]

Gym (Spin Bike) 25:00 [2] 18.5 km (1:21 / km)

an easy spin

Saturday Sep 10, 2011 #

9 AM

Running warm up/down (To Parkrun) 15:00 [2] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Asics 2160

kind of felt better to be up earlier than usual for a Parkrun. hoping the RWC won't impact too much on training time! enjoyed seeing Japan v France with my morning coffee

Running race (Waterworks Parkrun) 18:17 [4] 5.0 km (3:39 / km) +45m 3:30 / km
shoes: Asics 2160

set off at a good pace with a tailwind, ran with a few of the youngsters from Lagan Valley AC. eventually got caught by DW, didn't have enough with the headwind to finish as strong as i'd of liked for the last 1km and dropped to 6th

Running warm up/down (From Parkrun) 8:00 [2] 1.5 km (5:20 / km) +15m 5:05 / km
shoes: Asics 2160

should've warmed down better but put myself through the torture of the last 20mins of the 1st half of Argentina v England whilst getting ready for the drive to Derry.

12 PM

Orienteering warm up/down (Gransha) 15:00 [2] 2.0 km (7:30 / km)

needed a while to stretch the legs after the drive up. Gransha is always fast Park-O type running.

Orienteering race (Gransha) 37:03 [4] *** 5.4 km (6:52 / km) +85m 6:22 / km
spiked:28/32c

four errors, from the sublime to the ridiculous.
slow running to 1 -10sec
overran 13, the scale & running into the woodland threw me here -30 sec
21!!! was running well and 20 was planned &executed well coming back into the woodland but then ...madness i really had a mental problem with the scale, misread path network, real headless chicken stuff. -4 min
messed up 30 by hitting the wrong end of the path (which isn't mapped), had to double back and frustratingly the control was on the fence end (just like the control descriptions said!!) but i was looking out for the distinct tree (catching feature) -1 min
should've been closer to 30min for the course, did get a bit annoyed at messing up 21 on a short course McCloy caught & passed me here & i didn't have the right attitude to push on.

1 PM

Orienteering warm up/down 5:00 [2]

short jog & stretch, some chat then the sprint

Orienteering race (Gransha Sprint) 8:35 [4] *** 1.8 km (4:46 / km)
spiked:15/15c

slow start, really should've warmed up!

Orienteering warm up/down (Gransha Sprint) 5:00 [1]

stretching

2 PM

Hiking (Glenshane - Mullaghmore) 3:10:00 [2] ** 19.0 km (10:00 / km) +820m 8:14 / km

briefly into the forest but then contour round to the north following mapped track to forest then up to lower summit of corick & onto corick itself, head to white by going south then west mostly along fence line. continue west from white to hit the mast track then up to mullaghmore head south east way above forest, descent onto track to follow up to mass rock then summit bohilbreaga. headed north to descent into forest ride then met track to head back to start.
constant pace, no breaks. typical sperrins walk - very messy in places but walk had a variety of terrain (some runnable)

Friday Sep 9, 2011 #

5 PM

Gym (Spin Class) 45:00 [4] 23.0 km (1:57 / km)

the cranked up version of mondays class.
the transition from summer working hours to winter hours has restricted training/activity time but planning a busy day for tomorrow ahead of sundays storms!!

Thursday Sep 8, 2011 #

9 AM

Running (Waterworks laps clockwise) 48:00 [3] 11.3 km (4:15 / km) +180m 3:56 / km
shoes: Asics 2160

Wednesday Sep 7, 2011 #

5 PM

Gym (Cross Trainer) 20:30 [3] 2.55 km (8:02 / km)

increasing resistance until fell below 60rpm

Gym (Rope Climb) 15:00 [3] 0.81 km (18:31 / km) +810m 3:05 / km

6 PM

Gym (Spin Bike) 20:00 [3] 16.0 km (1:15 / km)

Tuesday Sep 6, 2011 #

8 AM

Running warm up/down (Crumlin Ballygomartin) 20:30 [3] 4.2 km (4:53 / km) +50m 4:36 / km
shoes: Asics 2160

just a wee dander to check out route to woodvale and glencairn parks

Running (Waterworks fig8 laps) 1:18:00 [3] 17.2 km (4:32 / km) +200m 4:17 / km
shoes: Asics 2160

adds approx 300m to a lap. felt slow in head winds. enough going on to make laps interesting

Monday Sep 5, 2011 #

5 PM

Circuits (Gym Session) 45:00 [4]

12 stations.
buso ball squats, planks, burpees, swiss ball jack-knives, jog high knees, weighted lunges, star jumps, medicine ball crunches, mountain climber sprints, press ups, tricep dips, weighted step ups.
2 circuits of a minute each, 1 circuit of 30 seconds each. 2min rest between circuits.
warm up and warm down & stretches

6 PM

Gym (Spin Class) 30:00 [4] 14.0 km (2:09 / km)

tough after circuits but good as never in one position for too long requiring effort, concentration and some degree of rhythm.

Gym (Rope Climb) 16:00 [2] 0.85 km (18:49 / km) +850m 3:08 / km

machine is now fixed.

Sunday Sep 4, 2011 #

Note
(rest day)

by the time i'd finished work the sunshine &blue skies of the morning had long gone. i was getting progressively colder and wetter through the day so motivation was low. nearly made it to the gym but guests arrived with cake!

Saturday Sep 3, 2011 #

9 AM

Running warm up/down (To Parkrun) 10:00 [2] 2.25 km (4:27 / km) +15m 4:18 / km
shoes: Asics 2160

Running race (Waterworks Parkrun) 18:23 [4] 5.0 km (3:41 / km) +45m 3:31 / km
shoes: Asics 2160

18:23 seems to be my preferred time having ran it on 3 occassions. i was going to take this fairly easy but ended up racing to catch up, pass & push ahead of 4 other runners to finish 4th. enjoyed the running & felt strong but maybe running too tense in parts.

Running warm up/down (From Parkrun) 10:00 [2] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: Asics 2160

11 AM

Orienteering warm up/down (Hillsborough Forest Park) 15:00 [1] **
spiked:1/3c

some pre-O, 3 clusters and a bit of dynamic stretches to warm up both the brain & the legs.
(1 out of 3)
B B A & I thought A B B so not too far out but not great. if i trusted my instincts more i should've got the first but argued against it. i think with all of them i'd narrowed it down 50/50 but that's not good enough.

Orienteering race (Hillborough Forest Park) 54:29 [4] *** 5.4 km (10:05 / km) +85m 9:21 / km
spiked:21/25c

LVO Autumn Trophy 1.
definitely one of those runs where you get out what you put in and at times i don't think i put in enough effort or concentration.
i was just too slow running for the first cluster of controls, double checking the control circles and descriptions -the map was very crowded.
5 & 6 were ok but i reckon i'd lost over a minute by then and at 7 made my first big error of 90sec by running too far east and then slowing up in the green.
8 was ok, just slow running. 9 fine. 10 slow again. 11 ran too far north. 12, 13, 14 ok but again just slow. 15 & 16 fine. lost 30 sec by running too far SW then back tracking to 17.
18, 19, 20 all fine but 21 was the big error of the day losing 4min! i came out of the forest further north than expected, continued to run north hitting the wrong path then wasting time in the wrong bit of forest before relocating and racing back to the control.
22, 23, 24, 25 F all fine.
probably lost somewhere between 5 - 15 mins with errors and slow running.

Orienteering warm up/down (Hillsborough Forest Park) 10:00 [1] 2.0 km (5:00 / km)

Friday Sep 2, 2011 #

10 AM

Running (Castle Cavehill Hazelwood) 1:42:00 [3] 18.75 km (5:26 / km) +725m 4:34 / km
shoes: Asics 2160

a couple of figure 8 loops around the castle, back up to quarry then up the mtb downhill track to cavehill fort (trails drier than expected & compacted) down through the hazelwood & out above zoo car parks then onto antrim road back along & into cavehill park for a bit more climb then home. legs got a good climbing workout after the flat sprinting of wednesday.

4 PM

MTB (Road) (Bike to Gym) 15:00 [2] 6.0 km (2:30 / km) +20m 2:28 / km

Circuits (Gym Session) 30:00 [4]

8 stations, 1min & 15sec rest each station x2
1min rest and continuous circuit only 30sec each station.
6min warm up/down & stretches

5 PM

MTB (Road) (Bike from Gym) 12:00 [3] 5.0 km (2:24 / km) +30m 2:20 / km

Thursday Sep 1, 2011 #

8 AM

MTB (Road) (Newtownabbey) 53:00 [3] 20.0 km (2:39 / km) +300m 2:28 / km

10 AM

Core 20:00 [1]

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