Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	33	15:36:42	119.26	(7:51)	191.93	(4:53)	1632
MTB (Road)	43	9:40:48	119.96	(4:51)	193.05	(3:01)	1165
Gym	17	9:06:30	192.94	(2:50)	310.5	(1:46)
Yoga	4	3:50:00
Mountain Running	4	1:56:19	13.02	(8:56)	20.95	(5:33)	935
Strength & Conditioning	3	1:40:00
Circuits	3	1:35:00
Core	1	25:00
Total	92	43:50:19	445.17		716.43		3732

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Tuesday Apr 30, 2013 #

11 AM

MTB (Road) warm up/down (To Gym) 6:35 [2] 2.5 km (2:38 / km) +10m 2:35 / km

12 PM

Gym intervals (Treadmill Rolling Hills) 15:00 [3] 2.5 km (6:00 / km)

level 10 at 10km/h

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

1 PM

MTB (Road) warm up/down (From Gym To Botanic) 10:17 [2] 3.4 km (3:01 / km) +15m 2:58 / km

9 PM

MTB (Road) (From Botanic) 14:00 [2] 4.65 km (3:01 / km) +45m 2:52 / km

Monday Apr 29, 2013 #

10 AM

Running warm up/down (To Gym) 9:32 [3] 2.2 km (4:20 / km) +10m 4:14 / km
shoes: Saucony Progrid Mirage 2

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

11 AM

Gym (Spin Bike) 50:00 [2] 26.0 km (1:55 / km)

had planned a run in between sessions but rain & hail stopped that idea

12 PM

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

1 PM

Running warm up/down (From Gym) 11:36 [2] 2.2 km (5:16 / km) +45m 4:47 / km
shoes: Saucony Progrid Mirage 2

6 PM

Running warm up/down (To Gym) 9:24 [3] 2.2 km (4:16 / km) +10m 4:11 / km
shoes: Saucony Progrid Mirage 2

Running (Lagan Towpath) 34:07 [3] 7.15 km (4:46 / km) +15m 4:43 / km
shoes: Saucony Progrid Mirage 2

planned to do a last s&c session before tapering for the bank holiday weekend but was foiled on both occasions so just stretched the legs between rain showers

7 PM

Gym tempo (Spin Bike) 5:00 [2] 3.5 km (1:26 / km)

waiting for 2nd class to start but it was really oversubscribed so headed home

Running warm up/down (From Gym) 11:36 [2] 2.2 km (5:16 / km) +45m 4:47 / km
shoes: Saucony Progrid Mirage 2

Sunday Apr 28, 2013 #

10 AM

MTB (Road) warm up/down (To Gym) 6:34 [2] 2.5 km (2:38 / km) +10m 2:35 / km

11 AM

Circuits (Gym Session) 35:00 [3]

Gym (Spin Bike) 25:00 [3] 18.0 km (1:23 / km)

12 PM

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

1 PM

MTB (Road) warm up/down (From Gym To Botanic) 10:51 [2] 3.5 km (3:06 / km) +10m 3:03 / km

9 PM

MTB (Road) (From Botanic) 15:14 [2] 4.65 km (3:17 / km) +45m 3:07 / km

Saturday Apr 27, 2013 #

9 AM

Running warm up/down (To parkrun & drills) 19:50 [2] 3.7 km (5:22 / km) +15m 5:15 / km
shoes: Saucony Progrid Jazz 15

Running race (Waterworks parkrun) 17:57 [4] 5.1 km (3:31 / km) +25m 3:26 / km
shoes: Saucony Progrid Jazz 15

Running warm up/down (Waterworks From parkrun) 48:38 [3] 9.45 km (5:09 / km) +70m 4:58 / km
shoes: Saucony Progrid Jazz 15

11 AM

MTB (Road) warm up/down (To Gym) 6:15 [2] 2.5 km (2:30 / km) +10m 2:27 / km

12 PM

Gym (Spin Class/Bike) 50:00 [3] 30.3 km (1:39 / km)

1 PM

MTB (Road) warm up/down (From Gym To Botanic) 12:07 [2] 4.1 km (2:57 / km) +15m 2:54 / km

9 PM

MTB (Road) (From Botanic) 13:51 [2] 4.65 km (2:59 / km) +45m 2:50 / km

Friday Apr 26, 2013 #

8 AM

Note
(rest day)

11 AM

MTB (Road) (To Gasworks) 10:53 [2] 4.2 km (2:35 / km) +10m 2:34 / km

2 PM

MTB (Road) (From Gasworks To Botanic) 5:48 [2] 1.65 km (3:31 / km) +15m 3:22 / km

9 PM

MTB (Road) (From Botanic) 16:35 [2] 5.0 km (3:19 / km) +45m 3:10 / km

Thursday Apr 25, 2013 #

12 PM

Running warm up/down (To Gym) 9:21 [3] 2.2 km (4:15 / km) +10m 4:09 / km
shoes: Saucony Progrid Jazz 15

Gym (Spin Class/Bike) 40:30 [3] 26.0 km (1:33 / km)

1 PM

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 11:36 [2] 2.2 km (5:16 / km) +45m 4:47 / km
shoes: Saucony Progrid Jazz 15

6 PM

Mountain Running warm up/down (Hill & Dale Slieve Martin) 19:47 [2] 3.15 km (6:17 / km) +115m 5:19 / km
shoes: Mudclaw 272

7 PM

Mountain Running race (Hill & Dale Slieve Martin) 39:00 [4] 6.64 km (5:52 / km) +465m 4:21 / km
shoes: Mudclaw 272

Hill & Dale Race #3 Slieve Martin
obviously could've been fresher for this in order to be more competitive but wasn't too bad for a training run - it's been too long since i ran the hills which is a slight concern for annalong. climbed well for the first km but energy levels weren't there for the second km as we got on to the open mountain. should've attacked more over the final trail over the summits as it was very runnable. passed a few on the descent but also got caught by McCloy & Jim Brown on the technical section coming back int the forest which shouldn't of happened if i'd chased Dom & PaulP harder coming off the summit. Got the legs moving on the forest track for a strong finish - but then so does everyone else!

8 PM

Mountain Running warm up/down (Hill & Dale Slive Martin) 18:13 [2] 2.7 km (6:45 / km) +63m 6:03 / km
shoes: Mudclaw 272

warm down on grass around kilbroney park

Wednesday Apr 24, 2013 #

6 AM

MTB (Road) (To Botanic) 14:00 [2] 4.65 km (3:01 / km) +15m 2:58 / km

1 PM

MTB (Road) (From Botanic) 15:08 [2] 4.6 km (3:17 / km) +40m 3:09 / km

4 PM

Gym warm up/down (Spin Bike) 10:00 [2] 7.0 km (1:26 / km)

5 PM

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

7 PM

Gym (Spin Bike/Class) 1:05:00 [3] 40.0 km (1:38 / km)

Tuesday Apr 23, 2013 #

6 AM

MTB (Road) (To Botanic) 13:00 [2] 4.7 km (2:46 / km) +15m 2:43 / km

3 PM

MTB (Road) (From Botanic) 14:31 [2] 4.6 km (3:09 / km) +40m 3:01 / km

4 PM

Running warm up/down (To Gym) 10:00 [3] 2.2 km (4:33 / km) +10m 4:27 / km
shoes: Saucony Progrid Jazz 15

5 PM

Core (Gym Session) 25:00 [2]

Running warm up/down (To NBH Track Session) 51:11 [3] 10.5 km (4:52 / km) +145m 4:34 / km
shoes: Saucony Progrid Jazz 15

& drills

6 PM

Running tempo (NBH Track Session) 7:00 [3] 2.0 km (3:30 / km)
shoes: Saucony Progrid Jazz 15

Running intervals (NBH Track Session) 13:27 [4] 4.0 km (3:22 / km)
shoes: Saucony Progrid Jazz 15

x5 800m (2min recovery between each)

7 PM

Running warm up/down (From NBH Track Session) 30:00 [2] 5.75 km (5:13 / km) +50m 5:00 / km
shoes: Saucony Progrid Jazz 15

Monday Apr 22, 2013 #

12 PM

MTB (Road) (To Gym) 7:10 [2] 2.5 km (2:52 / km) +10m 2:49 / km

Gym intervals (Rowing) 12:00 [2] 3.0 km (4:00 / km)

1 PM

MTB (Road) (From Gym To Botanic) 14:17 [2] 4.4 km (3:15 / km) +15m 3:12 / km

9 PM

MTB (Road) (From Botanic) 15:22 [2] 5.0 km (3:04 / km) +40m 2:57 / km

Sunday Apr 21, 2013 #

12 PM

Running warm up/down (Woodlands ) 22:20 [2] 2.45 km (9:07 / km) +20m 8:45 / km
shoes: Saucony Progrid Jazz 15

Woodlands, Aghindarragh, Augher 5 mile Run/Walk

Running race (Woodlands, Aghindarragh, ) 31:41 [4] 8.45 km (3:45 / km) +95m 3:33 / km
shoes: Saucony Progrid Jazz 15

Woodlands, Aghindarragh, Augher 5 mile Run/Walk

1 PM

Running warm up/down (Woodlands, Aghindarragh, ) 8:30 [2] 1.1 km (7:44 / km) +20m 7:05 / km
shoes: Saucony Progrid Jazz 15

Saturday Apr 20, 2013 #

9 AM

Running warm up/down (To Waterworks parkrun) 20:00 [2] 2.75 km (7:16 / km) +25m 6:57 / km
shoes: Saucony Progrid Mirage 2

Running race (Waterworks parkrun) 18:01 [4] 5.1 km (3:32 / km) +35m 3:25 / km
shoes: Saucony Progrid Mirage 2

Running warm up/down (From Waterworks parkrun) 25:00 [1] 2.75 km (9:05 / km) +20m 8:46 / km
shoes: Saucony Progrid Mirage 2

11 AM

Running (To Gym) 10:30 [3] 2.2 km (4:46 / km) +10m 4:40 / km
shoes: Saucony Progrid Jazz 15

12 PM

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

Running warm up/down (From Gym) 11:30 [2] 2.2 km (5:14 / km) +40m 4:47 / km
shoes: Saucony Progrid Jazz 15

Friday Apr 19, 2013 #

6 AM

MTB (Road) (To Botanic) 12:39 [2] 4.7 km (2:41 / km) +15m 2:39 / km

12 PM

Running long (Lagan towpath & trails) 1:58:52 [3] 24.25 km (4:54 / km) +105m 4:48 / km
shoes: Saucony Progrid Jazz 15

2 PM

MTB (Road) warm up/down (From Botanic) 15:17 [2] 4.75 km (3:13 / km) +50m 3:03 / km

4 PM

Running warm up/down (To Gym) 10:42 [2] 2.2 km (4:52 / km) +10m 4:45 / km
shoes: Saucony Progrid Mirage 2

5 PM

Gym warm up/down (Spin Bike) 7:00 [2] 5.0 km (1:24 / km)

9 AM

Running warm up/down (Castle Ward Trail 1/2) 25:50 [3] 4.9 km (5:16 / km) +40m 5:04 / km
shoes: NB MTE101

glad i chose to warm up in the new balance just to feel the trails. much more compact in places with some large, loose angular stones. so decided i needed a bit more cushioning for a race

10 AM

Running race (Castle Ward Trail 1/2) 1:27:35 [4] 21.6 km (4:03 / km) +235m 3:51 / km
shoes: Saucony Progrid Omni 10

Castle Ward Trail 1/2 Marathon "...from 15th to 3rd!"
happy to get a podium, ran well after Thursday night. A great "off road" course using the mtb trails around the estate.

11 AM

Running warm up/down (Castle Ward 1/2 Marathon) 13:51 [2] 1.7 km (8:09 / km) +22m 7:39 / km
shoes: Saucony Progrid Omni 10

9 PM

Note

Took car into work driving straight up from prize giving at Castle Ward

Friday Apr 12, 2013 #

12 PM

MTB (Road) warm up/down (To Gym) 11:44 [2] 4.0 km (2:56 / km) +10m 2:54 / km

wet all morning & got soaked

Gym (Spin Bike) 45:00 [2] 25.0 km (1:48 / km)

just decided to spin the legs out after last night

1 PM

MTB (Road) warm up/down (From Gym To Botanic) 10:19 [2] 3.4 km (3:02 / km) +15m 2:58 / km

9 PM

MTB (Road) (From Botanic) 15:00 [2] 4.7 km (3:11 / km) +45m 3:03 / km

Thursday Apr 11, 2013 #

12 PM

Running warm up/down (To Gym) 9:24 [3] 2.2 km (4:16 / km) +10m 4:11 / km
shoes: Saucony Progrid Mirage 2

running in the new light(er)weight racers!

Gym (Spin Class) 40:00 [3] 25.0 km (1:36 / km)

1 PM

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 10:54 [2] 2.2 km (4:57 / km) +40m 4:32 / km
shoes: Saucony Progrid Mirage 2

6 PM

Running warm up/down (Hill & Dale1 Castlewellan) 28:50 [2] 5.55 km (5:12 / km) +55m 4:57 / km
shoes: Saucony Progrid Omni 10

and drills, started warm up in the light drizzle which just got heavier

7 PM

Mountain Running race (Hill&Dale 1 Castlewellan) 39:19 [4] 8.46 km (4:39 / km) +292m 3:58 / km
shoes: NB MTE101

Hill & Dale #1 (Trails) "...from 5th to 15th" Castlewellan Clockwise
of the two races this week, this was to be the priority but two basic errors cost a good run and this was possibly the slowest I've ever ran here.
the light drizzle and low cloud became heavier and darker and this would've been a very grim evening if we were on open mountain. in the warm up it was difficult to see who was there and who wasn't so the strategy was to go off just behind the leaders (Allan, Neil & the 2 Davids) and then see who was with me at the first climb a mile in. some familiar faces appeared but all were runners who i'd usually beat rather than compete with so tucked in planning to move ahead after the descent to the castle before the climb to Slievenaslat. then, at the fork before the steps to foxes green we carry on left before someone behinds us shouts - we're off course and in the confusion a good twenty or so runners have run on along the right track and up the steps. it's now very slow and congested, someone/something catches my left shoe, i'm focused on descending fast down to the castle to pass alot of folk but as i'm running i feel the laces loosen and then flap against my leg. i'm running but hoping i get to the bottom before my shoe flies off - thankfully it doesn't and i can stop to tie the lace but with the adrenaline and cold hands i'm panicking and in my mind it's all over as a competition. with too many runners ahead it's going to be slow and congested on the climb over Slievenaslat but i try to pass as many as possible on the forest track - rightly enough it's painfully slow over the "summit" but then Mark Alexander makes a break and i follow in the gap and we're away, chasing runners down (including PaulP who's pulled up) as we fly on the descent. I pass Mark as we turn into the Winter Gardens and chase down Colin Pascoe but I don't increase my advantage and he gets me before the line and unknowingly i lose out on the V35 spot. it hurts to look at the results as i had an "easy" sub 38 in me and with the absence of alot of big names i could've had a top ten even top five spot. my garmin gives a "non-moving" time of 20sec but really time was lost up the steps after running off course and then climbing Slievenaslat.

8 PM

Running warm up/down (Hill & Dale 1) 4:40 [2] 0.55 km (8:29 / km) +15m 7:28 / km
shoes: NB MTE101

it's wet, i'm soaked & annoyed. priority is to get changed and warm and home!

Wednesday Apr 10, 2013 #

6 AM

MTB (Road) (To Botanic) 13:00 [2] 4.7 km (2:46 / km) +15m 2:43 / km

1 PM

Running (Lagan Towpath & Trails) 1:04:21 [3] 13.13 km (4:54 / km) +135m 4:40 / km
shoes: Saucony Progrid Jazz 15

ok, so almost shaken of the cold/flu so headed out straight from work for an easy run. maybe could've stayed out for another 30mins or so. felt fine but nowhere near 100%. the cold virus has definitely affected my digestion as well.

2 PM

MTB (Road) warm up/down (From Botanic) 14:04 [2] 4.6 km (3:03 / km) +40m 2:56 / km

Tuesday Apr 9, 2013 #

6 AM

MTB (Road) (To Botanic) 12:21 [2] 4.7 km (2:38 / km) +15m 2:35 / km

9 PM

MTB (Road) (From Botanic) 14:35 [2] 4.7 km (3:06 / km) +40m 2:59 / km

overtime!

Monday Apr 8, 2013 #

9 AM

Note
(sick) (rest day)

Travel back up from Sligo and drove straight into work.

Sunday Apr 7, 2013 #

9 AM

Note
(sick) (rest day)

Travel down to Sligo

Saturday Apr 6, 2013 #

8 AM

Note
(sick) (rest day)

The aim was to have recovered enough to parkrun & then park orienteering, but still full of flu & fever. Really hating this but will be getting more rest ahead of two races next week.

Friday Apr 5, 2013 #

6 AM

MTB (Road) (To Botanic) 11:42 [2] 4.6 km (2:33 / km) +15m 2:30 / km

8 PM

MTB (Road) (From Botanic) 15:30 [2] 4.6 km (3:22 / km) +40m 3:14 / km
(sick)

Thursday Apr 4, 2013 #

11 AM

MTB (Road) (Cityside) 12:44 [2] 3.8 km (3:21 / km) +40m 3:11 / km

12 PM

MTB (Road) (To Botanic) 12:10 [2] 4.7 km (2:35 / km) +10m 2:34 / km

8 PM

MTB (Road) (From Botanic) 15:01 [2] 4.6 km (3:16 / km) +40m 3:08 / km
(sick)

Wednesday Apr 3, 2013 #

12 PM

MTB (Road) (To Botanic) 13:20 [2] 4.65 km (2:52 / km) +15m 2:49 / km

8 PM

MTB (Road) (From Botanic) 15:12 [2] 4.65 km (3:16 / km) +45m 3:07 / km
(sick)

Tuesday Apr 2, 2013 #

12 PM

MTB (Road) (To Botanic) 13:04 [2] 4.65 km (2:49 / km) +15m 2:46 / km

8 PM

MTB (Road) (From Botanic) 15:22 [2] 4.6 km (3:20 / km) +40m 3:12 / km
(sick)

the beginning of the late shifts, still not fit for training

Monday Apr 1, 2013 #

8 AM

Note
(sick) (rest day)

no relays for me, but really should've been running about to keep warm. no sun out today and felt ridiculously cold. walked about Blenheim with folks.

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