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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running52 20:12:56 151.13(8:02) 243.22(4:59) 2244
  Gym 12 5:45:30 119.92(2:53) 193.0(1:47)
  Circuits10 5:00:00
  Strength & Conditioning6 3:00:00
  Bike13 2:42:36 31.72(5:08) 51.05(3:11) 315
  Core10 2:30:00
  Orienteering1 29:52 3.51(8:30) 5.65(5:17) 1021 /23c91%
  Total71 39:40:54 306.29 492.92 256921 /23c91%

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Saturday Apr 30, 2016 #

9 AM

Running warm up/down (To parkrun) 6:44 [2] 1.05 km (6:25 / km)
shoes: Saucony Ride 7

Running race (Waterworks parkrun) 18:15 [4] 5.0 km (3:39 / km) +25m 3:34 / km
shoes: Saucony Ride 7

Running warm up/down (From parkrun) 18:23 [2] 3.5 km (5:15 / km) +20m 5:06 / km
shoes: Saucony Ride 7

Friday Apr 29, 2016 #

6 AM

Note

...drove to/from Botanic via Gym
12 PM

Gym warm up/down (Spin Bike) 18:30 [2] 12.0 km (1:33 / km)

1 PM

Core (Gym Session) 15:00 [1]

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

Thursday Apr 28, 2016 #

12 PM

Bike warm up/down (To Gym) 6:00 [2] 2.3 km (2:37 / km) +5m 2:35 / km

Circuits (Gym Session) 30:00 [2]

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 11:00 [2] 3.45 km (3:11 / km) +15m 3:07 / km

5 PM

Running (Botanic&LowerBotanic laps) 30:00 [3] 6.35 km (4:43 / km) +55m 4:32 / km
shoes: Salomon XR Shift (Blue)

9 PM

Bike (From Botanic) 16:00 [2] 4.65 km (3:26 / km) +40m 3:18 / km

Wednesday Apr 27, 2016 #

12 PM

Bike warm up/down (To Gym) 5:59 [2] 2.3 km (2:36 / km) +5m 2:34 / km

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 9:43 [2] 3.45 km (2:49 / km) +15m 2:45 / km

5 PM

Running (Botanic&LowerBotanic laps) 29:50 [2] 6.1 km (4:53 / km) +60m 4:40 / km
shoes: Salomon XR Shift (Blue)

Bike (From Botanic) 15:14 [2] 4.65 km (3:17 / km) +40m 3:08 / km

Tuesday Apr 26, 2016 #

12 PM

Bike warm up/down (To Gym) 7:37 [2] 2.3 km (3:19 / km) +5m 3:17 / km

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Bike warm up/down (From Gym To Botanic) 11:15 [2] 3.45 km (3:16 / km) +15m 3:11 / km

7 PM

Running (Botanic&LowerBotanic laps) 28:32 [2] 6.1 km (4:41 / km) +60m 4:28 / km
shoes: Salomon XR Shift (Blue)

9 PM

Bike (From Botanic) 16:41 [2] 4.65 km (3:35 / km) +40m 3:26 / km

Monday Apr 25, 2016 #

12 PM

Gym warm up/down (Spin Bike) 25:00 [2] 16.0 km (1:34 / km)

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

1 PM

Core (Gym Session) 15:00 [1]

Circuits (Gym Session) 30:00 [3]

Sunday Apr 24, 2016 #

11 AM

Running warm up/down (From Botanic To Gym) 7:28 [2] 1.5 km (4:59 / km) +5m 4:54 / km
shoes: Salomon XR Shift (Blue)

12 PM

Strength & Conditioning (Gym Session) 30:00 [2]

Gym (Spin Class) 30:00 [3] 20.0 km (1:30 / km)

1 PM

Running warm up/down (From Gym To Botanic) 8:02 [2] 1.5 km (5:21 / km) +15m 5:06 / km
shoes: Salomon XR Shift (Blue)

Saturday Apr 23, 2016 #

6 AM

Bike (To Botanic) 18:04 [2] 5.9 km (3:04 / km) +40m 2:58 / km

9 AM

Running warm up/down (To parkrun) 14:04 [2] 2.25 km (6:15 / km) +10m 6:07 / km
shoes: Salomon XR Shift (Blue)

Running race (Ormeau parkrun) 18:55 [4] 5.0 km (3:47 / km) +25m 3:41 / km
shoes: Salomon XR Shift (Blue)

Running warm up/down (From parkrun) 13:16 [2] 2.15 km (6:10 / km) +20m 5:54 / km
shoes: Salomon XR Shift (Blue)

12 PM

Running (Botanic&LowerBotanic laps) 31:58 [2] 6.15 km (5:12 / km) +60m 4:57 / km
shoes: Salomon XR Shift (Blue)

3 PM

Bike (From Botanic) 16:00 [2] 4.65 km (3:26 / km) +40m 3:18 / km

Friday Apr 22, 2016 #

12 PM

Running warm up/down (To Gym) 11:25 [2] 2.2 km (5:11 / km) +5m 5:08 / km
shoes: Brooks Racer ST5

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

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

Running warm up/down (From Gym) 11:54 [2] 2.2 km (5:25 / km) +40m 4:57 / km
shoes: Brooks Racer ST5

2 PM

Bike (To Botanic) 13:06 [2] 4.65 km (2:49 / km) +15m 2:46 / km

7 PM

Running (Botanic&LowerBotanic laps) 31:11 [2] 6.1 km (5:07 / km) +60m 4:52 / km
shoes: Salomon XR Shift (Blue)

9 PM

Bike (From Botanic) 15:57 [2] 4.65 km (3:26 / km) +40m 3:17 / km

Thursday Apr 21, 2016 #

1 PM

Running warm up/down (To Gym) 10:57 [2] 2.2 km (4:59 / km) +5m 4:55 / km
shoes: Salomon XR Shift

Gym (Spin Class) 32:00 [3] 18.0 km (1:47 / km)

Running warm up/down (From Gym) 11:46 [2] 2.2 km (5:21 / km) +40m 4:54 / km
shoes: Salomon XR Shift

6 PM

Running warm up/down (Tollymore) 45:13 [2] 6.0 km (7:32 / km) +176m 6:34 / km
shoes: Salomon XR Shift

7 PM

Running race (Hill & Dale Tollymore) 33:31 [4] 6.75 km (4:58 / km) +303m 4:03 / km
shoes: Salomon XR Shift

Same as last year really but not too bad considering. Seeing as most of the speedsters seem to be seeking their fortunes on the road I led out for a while, and I was tempted to put the hammer down but didn't fancy a complete climbing fail. Got held up through the wind fall section and in a hurry to hurdle the wall bashed the knee on the bar. Hurriedly hobbled to hill with no name but the knee didn't appreciate the short stomp up or the run down off it so lost many positions. Flew down most of the forest track and almost caught Clive but again I was undone on the final climb losing a place in the last 50m. 2nd M40 after 5th last week.
8 PM

Running warm up/down (Tollymore) 9:01 [1] 1.0 km (9:01 / km) +20m 8:12 / km
shoes: Salomon XR Shift

Wednesday Apr 20, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 8:27 [2] 1.5 km (5:38 / km) +5m 5:32 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Running warm up/down (From Gym To Botanic) 7:34 [2] 1.5 km (5:03 / km) +15m 4:48 / km
shoes: Salomon XR Shift (Blue)

Tuesday Apr 19, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:22 [2] 1.5 km (4:55 / km) +5m 4:50 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

1 PM

Running warm up/down (From Gym To Botanic) 7:29 [2] 1.5 km (4:59 / km) +15m 4:45 / km
shoes: Salomon XR Shift (Blue)

Sunday Apr 17, 2016 #

2 AM

Running race (Run Armagh 10k) 36:54 [4] 10.0 km (3:41 / km) +50m 3:36 / km
shoes: Brooks Racer ST5

A good undulating route, net downhill as the finish was along the Mall and not back up at the planetarium. Had forgotten my Garmin and warm up/down consisted of walking Oonagh both in Armagh and back at the Waterworks.
Running felt easier and definitely more comfortable than last week at the Titanic10k

Saturday Apr 16, 2016 #

9 AM

Running race (Waterworks parkrun) 18:32 [4] 5.0 km (3:42 / km) +25m 3:37 / km
shoes: Saucony Ride 7

Running warm up/down (From parkrun) 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: Saucony Ride 7

Running warm up/down (To parkrun) 12:44 [2] 1.5 km (8:29 / km)
shoes: Saucony Ride 7

Friday Apr 15, 2016 #

12 PM

Note
(rest day)

moving furniture after work

Thursday Apr 14, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:56 [2] 1.5 km (5:17 / km) +5m 5:12 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Class) 30:00 [3] 16.5 km (1:49 / km)

1 PM

Running warm up/down (From Botanic To Gym) 7:44 [2] 1.5 km (5:09 / km) +15m 4:55 / km
shoes: Salomon XR Shift (Blue)

6 PM

Running warm up/down (Castlewellan Lake) 35:24 [2] 6.0 km (5:54 / km) +50m 5:40 / km
shoes: Salomon XR Shift

7 PM

Running race (Hill & Dale Castlewellan) 37:40 [4] 8.37 km (4:30 / km) +285m 3:51 / km
shoes: Salomon XR Shift

8 PM

Running warm up/down (Castlewellan) 14:17 [1] 1.0 km (14:17 / km) +10m 13:36 / km
shoes: Salomon XR Shift

Wednesday Apr 13, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:09 [2] 1.5 km (4:46 / km) +5m 4:41 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Running warm up/down (From Gym To Botanic) 7:50 [2] 1.5 km (5:13 / km) +15m 4:58 / km
shoes: Salomon XR Shift (Blue)

6 PM

Running (Botanic&LowerBotanic laps) 34:38 [2] 7.35 km (4:43 / km) +60m 4:32 / km
shoes: Salomon XR Shift (Blue)

Tuesday Apr 12, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:26 [2] 1.5 km (4:57 / km) +5m 4:52 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Class) 30:00 [3] 14.0 km (2:09 / km)

1 PM

Running (From Gym To Botanic) 7:46 [3] 1.5 km (5:11 / km) +5m 5:06 / km
shoes: Salomon XR Shift (Blue)

7 PM

Running (Botanic&LowerBotanic laps) 28:14 [2] 5.5 km (5:08 / km) +50m 4:55 / km
shoes: Salomon XR Shift (Blue)

Monday Apr 11, 2016 #

Note
(rest day)

Sunday Apr 10, 2016 #

11 AM

Running warm up/down (From Botanic To Gym) 7:32 [2] 1.5 km (5:01 / km) +5m 4:56 / km
shoes: Brooks Racer ST5

12 PM

Strength & Conditioning (Gym Session) 30:00 [2]

Gym (Spin Class) 30:00 [3] 19.0 km (1:35 / km)

1 PM

Running warm up/down (From Gym To Botanic) 7:25 [2] 1.5 km (4:57 / km) +15m 4:43 / km
shoes: Brooks Racer ST5

for a quick lunch and check all was covered for the rest of the day.

Running warm up/down (From Botanic To TQ10k) 19:36 [2] 4.0 km (4:54 / km) +5m 4:52 / km
shoes: Brooks Racer ST5

2 PM

Running race (Titanic Quarter 10k) 39:22 [4] 10.1 km (3:54 / km)
shoes: Brooks Racer ST5

...managed a reasonable pace to 8.4km but then stopped to walk out some GI issues following lunch garmin shows about 100m but felt like more with so many runners passing by. jogged it into the finish -surprised to go sub 40

Running warm up/down (From TQ10K) 20:08 [2] 3.5 km (5:45 / km) +15m 5:38 / km
shoes: Brooks Racer ST5

3 PM

Orienteering (QUBOC Belfast City Sprint) 29:52 [3] *** 5.65 km (5:17 / km) +10m 5:14 / km
spiked:21/23c shoes: Brooks Racer ST5

great course, got brain muddled on two controls but enjoyed the run around town

Saturday Apr 9, 2016 #

8 AM

Running warm up/down (Botanic fig8s &To parkrun) 46:46 [2] 8.15 km (5:44 / km) +55m 5:33 / km
shoes: Salomon XR Shift (Blue)

9 AM

Running race (Ormeau parkrun) 18:55 [4] 5.0 km (3:47 / km) +20m 3:43 / km
shoes: Salomon XR Shift (Blue)

Running warm up/down (From parkrun) 15:13 [2] 2.4 km (6:20 / km) +25m 6:02 / km
shoes: Salomon XR Shift (Blue)

Friday Apr 8, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:43 [2] 1.5 km (5:09 / km) +5m 5:04 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 30:00 [3] 14.5 km (2:04 / km)

Running warm up/down (From Gym To Botanic) 8:29 [2] 1.5 km (5:39 / km) +15m 5:23 / km
shoes: Salomon XR Shift (Blue)

5 PM

Running (Botanic fig8 laps) 26:55 [2] 5.7 km (4:43 / km) +45m 4:33 / km
shoes: Salomon XR Shift (Blue)

Thursday Apr 7, 2016 #

5 PM

Running (Waterworks laps) 1:03:52 [3] 13.05 km (4:54 / km) +65m 4:47 / km
shoes: Saucony Ride 7

Wednesday Apr 6, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:33 [2] 1.5 km (5:02 / km) +5m 4:57 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Running (From Gym To Botanic) 8:07 [3] 1.5 km (5:25 / km) +15m 5:09 / km
shoes: Salomon XR Shift (Blue)

Tuesday Apr 5, 2016 #

12 PM

Running warm up/down (To Gym From Botanic) 7:35 [2] 1.5 km (5:03 / km) +5m 4:58 / km
shoes: Salomon XR Shift (Blue)

Gym (Spin Class) 30:00 [3] 19.0 km (1:35 / km)

1 PM

Running warm up/down (From Gym To Botanic) 7:30 [2] 1.5 km (5:00 / km) +15m 4:46 / km
shoes: Salomon XR Shift (Blue)

Monday Apr 4, 2016 #

12 PM

Running warm up/down (To Gym) 10:40 [2] 2.2 km (4:51 / km) +5m 4:48 / km
shoes: Salomon XR Shift

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

1 PM

Core (Gym Session) 15:00 [1]

Circuits (Gym Session) 30:00 [3]

Running warm up/down (From Gym) 12:03 [2] 2.2 km (5:29 / km) +40m 5:01 / km
shoes: Salomon XR Shift

Sunday Apr 3, 2016 #

11 AM

Running (EAMS Half Marathon) 1:35:01 [3] 22.0 km (4:19 / km) +65m 4:15 / km
shoes: Saucony Ride 7

Saturday Apr 2, 2016 #

10 AM

Running warm up/down 11:52 [2] 2.0 km (5:56 / km) +25m 5:35 / km
shoes: Salomon XR Shift

11 AM

Running race (Killylane Klassic 5mile) 30:31 [4] 8.1 km (3:46 / km) +125m 3:30 / km
shoes: Salomon XR Shift

NIRunning trail race, same route as last year and only 11seconds slower.

Running warm up/down (Killylane Klassic) 18:38 [1] 1.3 km (14:20 / km) +10m 13:48 / km
shoes: Salomon XR Shift

Friday Apr 1, 2016 #

12 PM

Running warm up/down (From Botanic To Gym) 7:50 [2] 1.5 km (5:13 / km) +5m 5:08 / km
shoes: Salomon XR Shift (Blue)

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

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

Running warm up/down (From Gym To Botanic) 8:09 [2] 1.5 km (5:26 / km) +15m 5:10 / km
shoes: Salomon XR Shift (Blue)

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