Training Log Archive: sjreeveIn the 30 days ending Jun 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||
Saturday Jun 30, 2012 #
Running warm up/down (To parkrun) 34:10 [2] 6.1 km (5:36 / km) +20m 5:31 / km
shoes: Asics 2160 A/W11
Running race (Waterworks parkrun) 19:48 [3] 5.0 km (3:58 / km) +35m 3:50 / km
shoes: Asics 2160 A/W11
Running warm up/down (from parkrun) 21:22 [2] 3.1 km (6:54 / km) +20m 6:41 / km
shoes: Asics 2160 A/W11
Friday Jun 29, 2012 #
Running warm up/down (Ards Half Marathon) 20:00 [2]
shoes: Asics 2160 A/W11
Running race (Ards Half Marathon) 1:23:05 [4] 13.1 mi (6:21 / mi)
shoes: Asics 2160 A/W11
Running warm up/down (Ards Half Marathon) 10:00 [1]
shoes: Asics 2160 A/W11
Thursday Jun 28, 2012 #
Gym warm up/down (Spin Bike) 10:00 [2]
Circuits (Gym session) 25:00 [3]
Gym (Spin Bike) 10:00 [3] 6.0 km (1:40 / km)
Gym intervals (Rowing) 10:00 [3] 2.05 km (4:53 / km)
Wednesday Jun 27, 2012 #
Running (Waterworks laps) 56:57 [3] 12.7 km (4:29 / km)
shoes: Asics 2160 A/W11
Strength & Conditioning (Circuits (Trail Guide)) 20:00 [3]
Tuesday Jun 26, 2012 #
Running (Lunchtime New Loop) 19:12 [3] 4.3 km (4:28 / km) +100m 4:00 / km
shoes: Asics 2160
will run the Ards 1/2 instead of final H&D on Friday.
will also need to look at the 2nd half of the year in terms of goals/challenges. have been entered into Novembers sea2summit in Westport, will run NIOCs in October, Fallows (& MMM?!) in September, NIMRA & LVO WEE most/all of August (could be tricky with work) July is full of road runs but I might just save my entry fees and set my own challenge
Running warm up/down (To Gym) 9:42 [3] 2.2 km (4:25 / km) +10m 4:19 / km
shoes: Asics 2160 A/W11
Gym intervals (Rowing) 10:00 [3] 2.25 km (4:27 / km)
Yoga (Gym session) 50:00 [1]
Gym (Spin Bike) 25:00 [3] 17.0 km (1:28 / km)
Running warm up/down (From Gym) 10:22 [3] 2.2 km (4:43 / km) +45m 4:16 / km
shoes: Asics 2160 A/W11
Monday Jun 25, 2012 #
Note
(rest day)
Sunday Jun 24, 2012 #
Note
today you could really notice how much stronger other regional squads were but i'm happy with some of the consistency of the performance of certain squad members - room for improvement with all & i'm confident there will be.
Saturday Jun 23, 2012 #
Running (King's Lynn) 35:30 [3] 7.75 km (4:35 / km)
shoes: Saucony Progrid Jazz 14
Note
Friday Jun 22, 2012 #
Note
Thursday Jun 21, 2012 #
Note
tough enough decision not to go, I've done the minimum 6 H&Ds to score but M&M was also a Grand Prix race of which I've already missed 2. Also have bailed on the 1/2 marathon series as I didn't run Newry & decided against Lisburn on yesterdays sunny Wednesday evening as I hadn't pre-entered and didn't swap work shift thinking I'd get to the H&D tonight instead. Reckon Andrew C from NBH is going for it & the M35 prize in the 1/2 marathon series. As well as Andrew A wrapping up his first H&D last week.
I think I won't get anything done on Friday with the travelling, will see what happens over the weekend - most of the competition area is oob except the car parks. Reckon we have a strong squad, several who on their day could podium, certainly top half of the field. The 2nd smallest squad we're 10 short of a full team & could've done with an extra M16, & with 3 more in the W14, W16 & W18s. With 12 regions attending, the challenge is on.
Wednesday Jun 20, 2012 #
Running (Antrim Cavehill Oldpark) 52:28 [3] 11.1 km (4:44 / km) +100m 4:31 / km
shoes: Asics 2160 A/W11
Tuesday Jun 19, 2012 #
Yoga (Gym session) 45:00 [2]
Gym (Spin Bike) 40:15 [3] 25.0 km (1:37 / km)
Monday Jun 18, 2012 #
Running warm up/down (To Gym) 10:24 [3] 2.2 km (4:44 / km) +10m 4:37 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 35:00 [2] 23.5 km (1:29 / km)
Running warm up/down (From Gym) 11:11 [3] 2.2 km (5:05 / km) +30m 4:46 / km
shoes: Asics 2160 A/W11
Sunday Jun 17, 2012 #
Mountain Running warm up/down (Flagstaff to Carlingford) 17:00 [2] 1.5 km (11:20 / km) +30m 10:18 / km
shoes: Mudclaw 272
Mountain Running race (Flagstaff to Carlingford) 1:55:00 [4] ** 16.54 km (6:57 / km) +928m 5:26 / km
spiked:6/6c shoes: Mudclaw 272
Anglesey was fine with the well established tracks
Clermont was ok but i remember hitting a better line to the wall last year.
Black Mountain i chose the road as the track was wetter this year but i think the track is best although the road gives a view over the runners on the track.
Carnavaddy made a small error of following the main track too much & ran too high when contouring would've saved a bit.
Windy Gap ran a much better descent down to the gap than i did last year, more direct if a little wet underfoot.
Slieve Foye pushed on the climb after the forest to go around Foxes and head for tracks on the main ridge. wasn't badly executed but could've done better on the navigation.
Carlingford made a good enough descent, more confident in the Mudclaws but I did ease off too much and got passed by a runner i thought was ahead so disappointed with that schoolboy error at the end.
Mountain Running warm up/down (Flagstaff to Carlingford) 24:25 [1] 2.5 km (9:46 / km)
shoes: Mudclaw 272
Saturday Jun 16, 2012 #
Orienteering warm up/down (Lukes Mtn & Meelmore) 10:40 [2] 1.2 km (8:53 / km) +60m 7:07 / km
shoes: Mudclaw 272
Orienteering (Lukes Mountain & Meelmore) 1:40:55 [3] *** 12.07 km (8:22 / km) +502m 6:55 / km
spiked:20/27c shoes: Mudclaw 272
was taking it easy but making mistakes, including a 5min loss at 6-7 going far too high.
got a bit more focused and competitive from then on having a reasonable run over the rest of the really wet course. the weather today was very much like october at the munster champs except windier and the rain heavier!!
wasn't the best of starts as i ran over the top of the crag for control 1 and went on for a bit before returning somehow losing maybe 1min!
2, 3, 4, & 5 were straightforward enough and felt like i'd got into the map but for some reason on running a good route to 6 i lost confidence in the cluster of boulders i was running at & doubled back before going to them nearly 2mins later.
i then climbed to high and too far south instead of SW for 7 & wasted a load of time getting soaked in the rain & questioning why i was out on the mountain. i then saw Steven McHarg coming from 6 & running a good line towards 7 so i followed him in and was then back in race mode. i overtook him on the way to 8 and tried to keep ahead. i puched 9 first & was lucky to get 10 & 11 ahead of him. i then pulled away running a good route to 12. i became a bit unsure going to 13 and wasted time coming through the high crags I was also keeping the brakes on not to overrun 14 so maybe lost another minute in this section.15 & 16 were fine but i lost some seconds on 17 by going too far south from the neraby crag. i got 18 ok but was really careful & slow again losing seconds and momentum (i was now well out of sight of Steven).
19 was fine as I'd seen it whilst moving between 6 & 7. I then lost where the now compulsory crossing point was and headed too far south to be on the safe side, losing maybe 2mins.
i took it steady on the Meelmore side of the river as I've come undone here several times before. 20, 21, 22, 23 were fine but i ran too far north of 24 losing seconds here and at 27 where I headed straight for the crag forgetting the control was in the hollow of the re-entrant.
overall 15 mins of mistakes isn't good & i wasn't moving too fast at times. i have the fitness & speed but seem to get lazy when orienteering unless there's the pressure of being chased down.
Orienteering warm up/down (Lukes Mtn & Meelmore) 8:27 [1] 0.75 km (11:16 / km) +10m 10:34 / km
shoes: Mudclaw 272
hope for a sub 2hours tomorrow
Friday Jun 15, 2012 #
Note
(rest day)
not a chance of a morning run before heading down to Leitrim.
on and off the dancefloor until 3am.
in bed by 4:30am before sunrise.
NI Colour Series for fun later
Thursday Jun 14, 2012 #
Mountain Running warm up/down (Rocky) 14:40 [1] 1.6 km (9:10 / km) +25m 8:30 / km
shoes: Mudclaw 272
Mountain Running race (Rocky) 38:32 [4] 6.3 km (6:07 / km) +370m 4:44 / km
shoes: Mudclaw 272
in the mist i lost the trail after the castle, unfamiliar with the route ran a good bit extra on the track where it was ok to cut across and lost several places, could've challenged the top 10 this week but seasoned runners pete and jim took advantage of my errors in the mist.
really like the inov8s, had gone through a couple of pairs of swoops, but so far these are worth the extra.
Mountain Running warm up/down (Rocky) 2:30 [1] 0.15 km (16:40 / km) +10m 12:30 / km
shoes: Mudclaw 272
Wednesday Jun 13, 2012 #
Running warm up/down (To Gym) 10:39 [2] 2.2 km (4:50 / km) +10m 4:44 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 30:00 [3] 17.5 km (1:43 / km)
Running warm up/down (From Gym) 10:32 [2] 2.2 km (4:47 / km) +40m 4:23 / km
shoes: Asics 2160 A/W11
Core (Dynamic & Static) 20:00 [1]
Tuesday Jun 12, 2012 #
Running (Lunchtime Loop & 3/4 Tail) 29:47 [3] 6.15 km (4:51 / km) +80m 4:33 / km
shoes: Asics 2160
Note
Running warm up/down (To Gym) 10:22 [2] 2.2 km (4:43 / km) +10m 4:36 / km
shoes: Asics 2160 A/W11
Yoga (Gym session) 45:00 [1]
Running warm up/down (From Gym) 10:59 [2] 2.2 km (5:00 / km) +40m 4:35 / km
shoes: Asics 2160 A/W11
Monday Jun 11, 2012 #
Running warm up/down (To Gym) 10:34 [2] 2.2 km (4:48 / km) +10m 4:42 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 30:00 [2] 20.0 km (1:30 / km)
Gym (Rowing) 17:10 [3] 4.0 km (4:18 / km)
Running warm up/down (From Gym) 11:18 [2] 2.2 km (5:08 / km) +40m 4:42 / km
shoes: Asics 2160 A/W11
Hiking (Work) 3:59:19 [0] 15.47 km (15:28 / km)
(rest day)
Sunday Jun 10, 2012 #
Hiking (Work) 3:02:50 [0] 11.8 km (15:30 / km)
(rest day)
3 hours of walking behind a lawnmower cutting about 1/3 of the grass in the park.
reckon i roughly spend at least 9 hours over the course of a week, every week from april to october doing this. just wanted to see how much ground was covered with the garmin - roughly an extra 36km of walking a week.
Note
Saturday Jun 9, 2012 #
Hiking (Kilbroney Park) 45:33 [1] 5.2 km (8:46 / km) +135m 7:45 / km
Mountain Running warm up/down (Mourne Way Marathon) 23:02 [2] 2.1 km (10:58 / km) +70m 9:24 / km
shoes: Saucony Progrid Jazz 14
Mountain Running race (Mourne Way Marathon) 3:39:15 [4] 26.2 mi (8:22 / mi) +1131m 7:23 / mi
shoes: Saucony Progrid Jazz 14
really attacked the course, was running in 2nd place for 2/3rds of the race, i'd ran hard to catch the leader but then got caught myself. in 3rd until the last mile! -bowels were playing up with 4 to go so i wasn't moving too fast. didn't have anything left in the tank when dale mathers & a newcastle ac runner passed, then in the run in down kilbroney park got passed again!
6th and sub 3hrs 40mins is grand but so frustratingly close to the podium.
the first sections of the race Donard & Tollymore, all the way to the Trassey track were going to be very runnable so put on a good attack to place me in second after 2.5k
first water stop was on the Trassey track so stopped & downed a cup (big emphasis on leave no trace littering so didn't take cup with me to sip the water)
the flat section along to happy valley was very runnable in fell shoes but i'd opted for the runners with most of the course being on trail or track. so wasn't going as well as would've like and after passing Violet Linton (ultra) took a slip & fall cutting the left knee. hobbled on & caught Greg McCann (ultra) getting on to the road to Spelga dam. climbed the road well & was in 2nd at 1/2 way & was within 250m of the front runner who i could now see. however, could also see the 3rd placed runner closing in on me. I'd pushed hard up and round and down to Spelga & took on water at the dam, keeping hold of 2nd place.
The trail round to Hen was cut up badly and now there were plenty of back markers from the 1/2 marathon zig-zagging in front of me. this felt slow & much harder work than it could've been so by the time i hit the track between Rocky & Cock i'd lost some pace & inevitably got passed by Justin Maxwell.
the descent down to Rocky Water was painfully slow with so many folk now on the trail, climbed strong out of the bog to the col between Rocky & Tornamrock.
downed 2 full cups of water at the Lodge water stop to prepare for the final push towards & through Rostrevor Forest which may not have been wise as 2 miles later the bowels starting playing up maybe from the sudden pouring of 250ml of liquid into them.
was now just trying to hold on to the pace of 1/2 marathon runners, tucking in behind them. but with less than a mile to go the killer blow to the podium finish, Dale Mather & Mark Kendall running together passed me and i had nothing to give to keep with them. i wasn't running too comfortably and with 300m to go got passed by Robbie Heffernan. definitely felt disappointed with dropping those places but happy that i raced well for most of the course.
Finish Lodge Spelga
Kevin Doyle 03:20:16 02:40:11 01:55:55
Justin Maxwell 03:27:26 02:47:11 02:00:17
Dale Mathers 03:37:51 02:55:53 02:07:51
Mark Kendall 03:38:00 02:55:21 02:07:29
Robbie Heffernan 03:39:08 02:51:52 02:03:01
Simon Reeve 03:39:15 02:49:40 01:59:55
the splits are hard to take, Kevin pulled away quick enough running down from Ott car park towards the Spelga timing mat & Justin gained alot on me here too.
was only 2mins:30sec behind Justin at Leitrim Lodge & a good 5mins ahead of Dale & Mark - so gutting to lose almost a minute per mile over the last stretch.
did have 14 mins over the 7th & 8th place runners though : /
Hiking warm up/down (Mourne Way Marathon) 25:30 [1] 2.1 km (12:09 / km) +20m 11:35 / km
Ice Bath 12:00 [0]
Friday Jun 8, 2012 #
Gym (Spin Class) 46:00 [3] 28.0 km (1:39 / km)
Strength & Conditioning (Kettle Bells) 20:00 [2]
Gym (Rowing) 21:50 [3] 5.0 km (4:22 / km)
Thursday Jun 7, 2012 #
Mountain Running warm up/down (Millstone) 24:05 [2] 2.7 km (8:55 / km) +50m 8:10 / km
Mountain Running race (Millstone) 33:00 [4] 6.65 km (4:58 / km) +300m 4:03 / km
the weather had been bad all day. the juniors race was postponed at 3pm & when i got to donard car park at 6:30 there wasn't really anyone about and the rain was lashing down.
had a coffee & waited, registration was in the pub and soon enough runners were assembling.
race route was cut short, basically cutting out Millstone itself to avoid any open hill running in the 5m visibililty, so reckoned this was going to be fast.
set off too fast - blame the coffee! struggled on the last climb out of the forest. tracks were covered in streams of water pouring down them. then same as last week, get to a runnable section of route but have no way of getting too close or past the runner ahead and start to lose some ground on those ahead. got to the quarry and poured on the speed to make up ground as i'd seen the run in down alongside the glen river was also just a stream of water & slippy underfoot especially where deep water covered tree roots. was on for a top ten finish but did slow up here & colum got away. was coasting across the grass to the finish shute & PJ wanted a sprint finish with less than 50m to go so i obliged.
glad i ran the route as i reckon its the first part of the marathon. the open hill just above the forest wall is technical enough but need to have better visibilty to race it well.
Mountain Running warm up/down (Millstone) 2:33 [1] 0.2 km (12:45 / km)
5 Hill & Dale ran, consistent top 20 finishing. might only get one more in (Meelmore & Meelbeg as its also a championship race) for the minimum 6.
would like to do Rocky next week but I'm due down in Fermanagh after work & not availble for the Donard run as probably running the Ards 1/2
Wednesday Jun 6, 2012 #
Running warm up/down (To Gym) 9:50 [3] 2.2 km (4:28 / km) +10m 4:22 / km
shoes: Asics 2160 A/W11
Gym (Spin Bike) 40:00 [3] 26.0 km (1:32 / km)
10mins intervals
Running warm up/down (From Gym) 10:14 [3] 2.2 km (4:39 / km) +40m 4:16 / km
shoes: Asics 2160 A/W11
Running (Lunchtime loop & tail) 29:44 [3] 7.0 km (4:15 / km) +95m 3:59 / km
shoes: Asics 2160
Tuesday Jun 5, 2012 #
Yoga (Gym session) 1:00:00 [1]
Monday Jun 4, 2012 #
Hiking 1:45:17 [1] 8.5 km (12:23 / km) +315m 10:27 / km
Sunday Jun 3, 2012 #
Hiking 1:51:47 [1] 9.0 km (12:25 / km) +290m 10:42 / km
Hiking 1:08:41 [1] 5.45 km (12:36 / km) +257m 10:12 / km
Saturday Jun 2, 2012 #
Hiking 56:27 [1] 5.45 km (10:21 / km) +20m 10:10 / km