Training Log Archive: sjreeveIn the 31 days ending Jan 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jan 31, 2011 #
Running (Waterworks laps) 47:00 [3] 11.0 km (4:16 / km) +65m 4:09 / km
Yoga 10:00 [1]
Circuits 45:00 [3]
Sunday Jan 30, 2011 #
Orienteering race (Frostbite 3 Florencecourt) 1:09:54 [4] **** 5.4 km (12:57 / km) +200m 10:55 / km
spiked:10/14c
3-4: i was just slow coming into and leaving 3 slightly disorientated over what should've been a simple leg to 4.
5-6: spent ages around the control circle at 6 after intially running up the wrong re-entrant
8-9: came across a patch of "unmapped" newly clearfelled forest and access track, this distraction developed into a struggle to concentrate on locating control
11-12: cut across stream too early and fought my way across another bit of clearfell!
some very good running in parts and ideally "could've-should've" ran under 60mins
Orienteering warm up/down 10:00 [2] 2.0 km (5:00 / km) +15m 4:49 / km
Saturday Jan 29, 2011 #
Orienteering (NI Junior Squad Training) 45:00 [1] ****
Orienteering (NI Junior Squad Training) 1:30:00 [1] ***
Orienteering (Course 1 Crossmurrin) 1:02:56 [3] **** 4.9 km (12:51 / km) +150m 11:08 / km
spiked:11/14c
Friday Jan 28, 2011 #
Gym warm up/down (Cross Trainer (hills)) 15:00 [2] 1.8 km (8:20 / km)
Gym (Spin (standing climbs)) 22:30 [3] 15.0 km (1:30 / km)
Gym (Pull-Ups & Dips) 10:00 [2]
Gym (Rowing (Intervals)) 20:00 [3] 4.2 km (4:46 / km)
Gym (Spin (seated climbs)) 22:30 [3] 15.0 km (1:30 / km)
Thursday Jan 27, 2011 #
Core 20:00 [2]
MTB (Road) warm up/down 12:00 [2] 4.0 km (3:00 / km) +50m 2:49 / km
Running (Up Cavehill Down OldPark) 27:00 [4] 7.0 km (3:51 / km) +125m 3:32 / km
good running on the climbs, attacking the descents but maintaining relaxed form.
Wednesday Jan 26, 2011 #
Running (Old Park Rd & Castle) 1:10:00 [3] 14.75 km (4:45 / km) +325m 4:16 / km
enjoyed the run, a good balance of distance and climb without feeling too slow.
Circuits warm up/down 10:00 [2]
Circuits (Tabata) 18:00 [4]
1min skip rope
1min press up (rock climber)
1min kettlebell squat upright row
1min burpees
Circuits warm up/down (Yoga stretches) 10:00 [1]
Gym (Spin (Increasing Effort)) 30:00 [3] 23.0 km (1:18 / km)
Gym (Rowing) 8:15 [3] 2.0 km (4:08 / km)
Tuesday Jan 25, 2011 #
Running (Belfast Castle & Cave) 1:20:00 [3] 15.75 km (5:05 / km) +425m 4:29 / km
very windy on top, lots of heavy drzzle. ran ok.
Core 20:00 [2]
Monday Jan 24, 2011 #
Running (Waterworks laps) 37:00 [3] 8.75 km (4:14 / km) +85m 4:02 / km
Circuits 1:00:00 [4]
Sunday Jan 23, 2011 #
Running (Water Eaton) 35:00 [3] 7.75 km (4:31 / km) +25m 4:27 / km
Saturday Jan 22, 2011 #
Running (Water Eaton) 35:00 [3] 7.75 km (4:31 / km) +25m 4:27 / km
Friday Jan 21, 2011 #
Note
(rest day)
Thursday Jan 20, 2011 #
Running warm up/down (Waterworks laps) 4:30 [2] 0.9 km (5:00 / km) +10m 4:44 / km
Running (Waterworks laps clockwise) 47:00 [3] 11.5 km (4:05 / km) +100m 3:55 / km
constant effort, sub 10min laps.
very frosty, easier ran clockwise.
Running warm up/down (Waterworks laps) 4:30 [2] 0.9 km (5:00 / km) +10m 4:44 / km
Circuits 45:00 [4]
Gym (Spin (Increasing Effort)) 25:00 [3] 17.5 km (1:26 / km)
Gym (Pull Ups & Dips) 10:00 [2]
Gym (Cross Trainer (Intervals)) 15:00 [3] 2.0 km (7:30 / km)
Wednesday Jan 19, 2011 #
Core 30:00 [1]
Running (Waterworks laps) 25:00 [3] 6.0 km (4:10 / km) +20m 4:06 / km
Gym (Cross Trainer (Hills)) 15:00 [3] 2.0 km (7:30 / km)
Gym (Spin (Increasing Effort)) 30:00 [4] 22.5 km (1:20 / km)
Gym (Rowing) 8:00 [3] 2.0 km (4:00 / km)
Tuesday Jan 18, 2011 #
Running warm up/down (Waterworks laps) 5:00 [2] 0.9 km (5:33 / km) +10m 5:16 / km
Running (Waterworks laps) 49:00 [3] 11.5 km (4:16 / km) +100m 4:05 / km
Lap 1 11:14 (caution on the frost)
Lap 2 10:28 (70% effort)
Lap 3 09:32 (80 - 85%)
Lap 4 08:56 (90 - 95%)
Lap 5 08:50 (90% - just below racing pace)
wasn't tiring, just getting bored, but clearly more interesting than track laps
Running warm up/down (Waterworks laps) 5:00 [2] 0.9 km (5:33 / km) +10m 5:16 / km
Sunday Jan 16, 2011 #
Orienteering race (Cairnwood Score NIML) 45:15 [4] *** 7.0 km (6:28 / km) +100m 6:02 / km
spiked:23/28c
with the warm up &jog up to the start the simple strategy of collecting all the higher scoring controls, picking up 5pt cps alongtheway developed.
2x15pt controls were to the west so headed into the drier side of the forest.
just over 16mins later i'd punched 10 of the 13 controls, frustratingly missing 27 (10) & then ignoring 29 & 7. (1,8,17,26,28,30,35,16,15,5)
took a while to plan a route on the east side so missed out controls 4 & 15 enroute to collect the rest (except 34!) in the SE of the forest. (14,25,24,22,23,21,13,12)
32mins had gone and with more efficient running should've cleared the rest but left out 18 to take a direct route from 10 to 9 (only had 3:30 min left)
finished 15sec over due to climbing too high above 3, missing it, catching 2 and returning to 3 instead of descending from 2 to finish. (11,20,33,32,31,19,10,9,2,3)
better running & route planning would've cleared to course in (just) under 45min. i was distracted enroute to 27 (&should've been heading to 29 anyway). could've planned the SE corner whilst collecting 4 -easy run alongside fence, but ignored it!) hesistated about collecting 15 so left it! wasted time between 24 & 22 when again should've just "gone for" 34. nearly left 13 but headed back for it when should've navigated straight. slow running (although alway is) back up from 31 which may have provided extra seconds to drop into 18 on way from 10 to 9.
Saturday Jan 15, 2011 #
Running warm up/down (Parkrun) 7:30 [1] 1.25 km (6:00 / km) +10m 5:46 / km
Running race (Parkrun) 18:45 [4] 5.0 km (3:45 / km) +25m 3:40 / km
Running warm up/down (Parkrun) 20:00 [2] 4.0 km (5:00 / km) +50m 4:42 / km
Running (Up Cavehill Down OldPark) 32:00 [3] 7.0 km (4:34 / km) +125m 4:12 / km
Friday Jan 14, 2011 #
Running warm up/down (To Gym) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Gym (Cross Trainer (Hills)) 10:00 [3] 1.25 km (8:00 / km)
Gym (Spin Class) 35:00 [4] 22.5 km (1:33 / km)
Gym (Rowing) 8:30 [3] 2.0 km (4:15 / km)
Gym (Pull Ups & Dips) 15:00 [2]
Running warm up/down (From Gym) 10:00 [2] 2.0 km (5:00 / km) +45m 4:30 / km
Thursday Jan 13, 2011 #
Core 30:00 [2]
Running (Up Cavehill Down OldPark ) 30:00 [3] 7.0 km (4:17 / km) +120m 3:57 / km
Wednesday Jan 12, 2011 #
Running warm up/down (To Gym) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Gym (Cross Trainer (Hills)) 15:00 [3] 1.75 km (8:34 / km)
Gym (Spin (Increasing Effort)) 30:00 [4] 20.0 km (1:30 / km)
Gym (Rowing) 8:30 [3] 2.0 km (4:15 / km)
Running warm up/down (From Gym) 10:00 [2] 2.0 km (5:00 / km) +45m 4:30 / km
Running (Old Park & Antrim Road) 35:00 [3] 7.5 km (4:40 / km) +125m 4:18 / km
Tuesday Jan 11, 2011 #
Running (Carr's Glen & Cavehill) 1:15:00 [3] 14.0 km (5:21 / km) +375m 4:43 / km
road busy up Old Park, enjoy the climb but cutting through Waterworks onto Cavehill Road involves less traffic negotiation!
Monday Jan 10, 2011 #
Core 30:00 [2]
Running (Ballysillan&Cavehill Road) 35:00 [3] 8.0 km (4:23 / km) +125m 4:03 / km
Circuits 1:00:00 [3]
Sunday Jan 9, 2011 #
Note
(rest day)
Saturday Jan 8, 2011 #
Running warm up/down (Parkrun) 20:00 [2] 3.5 km (5:43 / km) +25m 5:31 / km
Running race (Parkrun) 19:26 [4] 5.0 km (3:53 / km) +25m 3:48 / km
Orienteering warm up/down 20:00 [2] 4.0 km (5:00 / km)
Orienteering race (Hillsborough Spring Cup 1) 42:29 [4] *** 5.0 km (8:30 / km) +120m 7:35 / km
spiked:13/16c
controls 2, 3 & 4 were fine but not perfect.
very hesistant to control 5, should've planned whilst running on the easy tracks, instead of stopping. but did take the chosen ride, hit the catching feature of the marsh & ran N to control.
confident running to 6, 7 & 8.
again spent too long planning route to 9 without moving. used the rides to cross forest, heading towards ditches to NE of control but hit them too far N losing 1.5mins
happy with running/navigation 10, 11, 12 & 13.
lost a bit of time keeping to tracks round to 14 especially as run through forest was easier than expected.
lost time running into 16 & finish (simply too slow on deciding route choices & then a howler of a run into finish control, over correcting my route)
enjoyed my third event within a week. a happy with the confident running & navigating to the spiked cps
Friday Jan 7, 2011 #
Running warm up/down (To Gym) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
Gym (Cross Trainer) 15:00 [3] 1.8 km (8:20 / km)
Gym (Spin Class) 52:00 [4] 32.0 km (1:38 / km)
Gym (Rowing) 8:45 [2] 2.0 km (4:23 / km)
Gym (Pull Ups & Dips) 15:00 [2]
Running warm up/down (From Gym) 10:00 [2] 2.0 km (5:00 / km) +45m 4:30 / km
Thursday Jan 6, 2011 #
Running (Cavehill incl Ballysillan) 1:20:00 [3] 14.5 km (5:31 / km) +475m 4:44 / km
Wednesday Jan 5, 2011 #
Yoga 30:00 [1]
Yoga 10:00 [2]
Running warm up/down (Belvoir Forest Night-O) 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
Orienteering race (Belvoir Forest Night-O) 46:08 [3] *** 4.2 km (10:59 / km) +125m 9:34 / km
spiked:11/15c
kept ahead but slowed going into control 2 and was caught in a mass of headlights returning down to the main track to 3. again tried to put a bit of a gap between myself and the blinding lights which was also affecting route choice.
was happy enought running into 4, 5, 6, 7, 8, 9 (despite fall) & 10.
even 11 was ok until ran passed the control -just didn't see it (twice!!)
run to 12 was fine but headed to far N out to 13 then got caught out by the bike tracks and wasted alot of time here.
14 was fine (had doubled checked which side of tree the control was on -lesson learned from 11!)
coasted along to the ditch/stream at 15, didn't see it. thought i was at wrong stream, carried on along the riverside until the riverbend. thought i should head to finish but saw it was easier to retrace and pick up 15. eventually found it, got slowed by running through rhododrendrons! but was happy with speed up the hill to finish.
only 1:08 over the 45 mins despite maybe 5 - 10 mins of error.
Orienteering warm up/down (Belvoir Forest Night-O) 20:00 [2] ** 2.5 km (8:00 / km)
spiked:3/4c
Tuesday Jan 4, 2011 #
Core (strength) 20:00 [1]
Core (conditioning) 30:00 [2]
Running (Ballysillan & Antrim Road) 40:00 [3] 8.5 km (4:42 / km) +100m 4:27 / km
Monday Jan 3, 2011 #
Orienteering race (Ballykelly Wood ) 47:35 [4] *** 5.6 km (8:30 / km) +250m 6:57 / km
spiked:12/15c
controls 1 & 2 fine, slower into 3 with dense vegetation, was probably quicker to take path.
controls 4, 5 & 6 also fine but would've liked to have ran faster betweeen them.
control 7, overran the clear forest back to he track, disorientating fight through the dense vegeataion wasted effort & maybe 3 - 5 mins?!
control 8 was fine, could check descent back to control 9, and climb back up passed 8 to 10.
controls 11 & 12 ok (still not as clear run into 12 as would've liked)
completely overran 13, losing 20 - 30 seconds.
control 14 was fine, but headed too far W into 15 again losing at least 15 secs.
Yoga 30:00 [1]
Core 30:00 [1]
Sunday Jan 2, 2011 #
Running (Antrim Road) 35:00 [3] 7.5 km (4:40 / km) +55m 4:30 / km
Saturday Jan 1, 2011 #
Running warm up/down (To Parkrun) 7:30 [2] 1.5 km (5:00 / km)
Running race (Waterworks Parkrun) 19:18 [4] 5.0 km (3:52 / km) +25m 3:46 / km
Running warm up/down (From Parkrun) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km