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Training Log Archive: sjreeve

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	39	26:44:31	203.0	(7:54)	326.69	(4:55)	3586
Strength & Conditioning	6	3:47:30
Orienteering	6	3:18:33	17.33	(11:28)	27.89	(7:07)	381	58 /	62c	93%
Gym	2	2:37:00	64.16	(2:27)	103.25	(1:31)
Hiking	2	2:27:17	8.73	(16:52)	14.05	(10:29)	170
Yoga	3	1:10:00
Stretching & Mobility	1	40:00
Core	1	10:00
Total	57	40:54:51	293.21		471.88		4137	58 /	62c	93%

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Saturday Dec 31, 2011 #

9 AM

Running warm up/down (To parkrun) 14:13 [2] 2.8 km (5:05 / km)
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 18:49 [4] 5.0 km (3:46 / km) +28m 3:40 / km
shoes: Saucony Progrid Jazz 14

Running warm up/down (From parkrun) 13:00 [2] 2.35 km (5:32 / km) +15m 5:22 / km
shoes: Saucony Progrid Jazz 14

12 PM

Running warm up/down (Belvoir 5 Trail Fun Run) 18:46 [2] 3.35 km (5:36 / km) +15m 5:29 / km
shoes: Saucony Progrid Jazz 14

Running race (Belvoir 5 Trail Fun Run) 30:39 [4] 7.83 km (3:55 / km) +87m 3:43 / km
shoes: Saucony Progrid Jazz 14

1 PM

Running warm up/down (Belvoir 5 Trail Fun Run) 14:49 [2] 2.3 km (6:27 / km) +10m 6:18 / km
shoes: Saucony Progrid Jazz 14

3 PM

Hiking warm up/down (NYE Walk) 1:11:17 [1] 6.8 km (10:29 / km) +20m 10:20 / km

Thursday Dec 29, 2011 #

10 AM

Running (Cavehill) 1:33:04 [3] 17.22 km (5:24 / km) +547m 4:40 / km
shoes: Saucony Progrid Jazz 14

a good run, very windy at times and some of the trails very sticky/slippery so went anticlockwise (uphill) on these so there were some slow km splits but was great to get up on the hill after a break from it.

Wednesday Dec 28, 2011 #

Note
(rest day)

Tuesday Dec 27, 2011 #

Note
(rest day)

Monday Dec 26, 2011 #

9 AM

Running (To Tackley Fun Run XC) 44:54 [3] 9.9 km (4:32 / km) +45m 4:26 / km
shoes: Saucony Progrid Jazz 14

10 AM

Running race (Tackley Fun Run XC) 26:45 [4] 6.26 km (4:16 / km) +54m 4:06 / km
shoes: Saucony Progrid Jazz 14

Tackley Boxing Day Charity Fun Run XC

11 AM

Running warm up/down (From Tackley Fun Run XC) 55:54 [2] 11.12 km (5:02 / km) +40m 4:56 / km
shoes: Saucony Progrid Jazz 14

2 PM

Hiking warm up/down (Blenheim Park) 1:16:00 [1] 7.25 km (10:29 / km) +150m 9:30 / km

Sunday Dec 25, 2011 #

8 AM

Running (Canal Towpath) 1:31:50 [3] 18.95 km (4:51 / km) +53m 4:47 / km
shoes: Saucony Progrid Jazz 14

Saturday Dec 24, 2011 #

8 AM

Running (To Oxford parkrun) 17:59 [3] 3.8 km (4:44 / km) +10m 4:40 / km
shoes: Saucony Progrid Jazz 14

9 AM

Running race (Oxford parkrun) 19:41 [4] 5.1 km (3:52 / km) +20m 3:47 / km
shoes: Saucony Progrid Jazz 14

Running (From Oxford parkrun) 17:11 [3] 3.6 km (4:46 / km) +10m 4:42 / km
shoes: Saucony Progrid Jazz 14

Friday Dec 23, 2011 #

5 PM

Running (Kidlington) 36:35 [3] 7.44 km (4:55 / km) +10m 4:53 / km
shoes: Saucony Progrid Jazz 14

Thursday Dec 22, 2011 #

8 AM

Yoga (Dynamic & Static) 40:00 [1]

6 PM

Running warm up/down (To NBH Track Session) 27:41 [2] 5.3 km (5:13 / km) +90m 4:49 / km
shoes: Saucony Progrid Jazz 14

Running warm up/down (NBH Track Session) 2:56 [3] 0.84 km (3:30 / km)
shoes: Saucony Progrid Jazz 14

Running intervals (NBH Track Session) 25:47 [4] 6.28 km (4:06 / km)
shoes: Saucony Progrid Jazz 14

x5 1000m, 2min recovery between each
3:04
3:07
3:10
3:06
3:07

7 PM

Running intervals (NBH Track Session) 1:17 [4] 0.42 km (3:03 / km)
shoes: Saucony Progrid Jazz 14

Running warm up/down (From NBH Track Session) 26:47 [2] 5.15 km (5:12 / km) +15m 5:08 / km
shoes: Saucony Progrid Jazz 14

Wednesday Dec 21, 2011 #

8 AM

Strength & Conditioning (Circuits 3-2-1) 55:00 [3]

includes warm up & warm down

1 PM

Running (Lunchtime loop & tail) 31:35 [3] 7.1 km (4:27 / km) +100m 4:09 / km
shoes: Asics 2160

6 PM

Running (Up OldPark down Cavehill) 29:34 [3] 6.8 km (4:21 / km) +60m 4:10 / km
shoes: Saucony Progrid Jazz 14

Tuesday Dec 20, 2011 #

1 PM

Running (Lunchtime fig 8 loop ) 22:25 [3] 5.0 km (4:29 / km) +115m 4:01 / km
shoes: Asics 2160

new figure 8 loop, running up steep hill twice.
1. 5:21; 2. 4:40; 3. 3:50; 4. 4:56; 5. 3:36

6 PM

Running (NBH Street Progression) 1:15:15 [3] 17.3 km (4:21 / km) +160m 4:09 / km
shoes: Saucony Progrid Jazz 14

similar to last week, ran with alan & eddie again. they were pushing the progression & by Bellevue i was 50m behind. on the return down the antrim road i lost at least another 100m on them but kept the pace high.

Monday Dec 19, 2011 #

8 AM

Strength & Conditioning (Strength training) 40:00 [2]

Sunday Dec 18, 2011 #

12 PM

Note

trying to get from Fermanagh to the O-day at Coleraine just didn't happen. took over two hours to get as far as Dungannon.
http://www.bbc.co.uk/news/uk-northern-ireland-1623...
took it steady & carried on up to Belfast

3 PM

Note
(rest day)

Saturday Dec 17, 2011 #

10 AM

Running hills (Tempo Maguires Pitch&Hill) 56:01 [3] 10.5 km (5:20 / km) +385m 4:31 / km

12:30 mins warm up running laps of the pitch.
x10 hill reps (300m with 25m climb)
x 5 power hill reps (175m with 17m climb)

11 AM

Running warm up/down (Tempo Maguires Pitch&Hill) 12:30 [2] 2.63 km (4:45 / km) +50m 4:20 / km

Friday Dec 16, 2011 #

9 AM

Running (Waterworks laps) 40:15 [3] 8.5 km (4:44 / km) +20m 4:41 / km
shoes: Saucony Progrid Jazz 14

Thursday Dec 15, 2011 #

6 PM

Running warm up/down (To NBH Track Session) 27:35 [2] 5.5 km (5:01 / km) +80m 4:41 / km
shoes: Saucony Progrid Jazz 14

Running tempo (NBH Track Session) 15:10 [3] 3.8 km (3:59 / km)
shoes: Saucony Progrid Jazz 14

7 PM

Running tempo (NBH Track Session) 15:34 [3] 4.2 km (3:42 / km)
shoes: Saucony Progrid Jazz 14

Running warm up/down (From NBH Track Session) 26:18 [2] 5.2 km (5:03 / km) +15m 4:59 / km
shoes: Saucony Progrid Jazz 14

Wednesday Dec 14, 2011 #

8 AM

Yoga (Dynamic & Static) 20:00 [1]

7 PM

Orienteering warm up/down (Belvoir Forest) 15:57 [2] 2.32 km (6:53 / km) +30m 6:27 / km

LVO WENT Festive Bash

Orienteering race (Belvoir Forest) 37:28 [3] *** 5.0 km (7:30 / km) +65m 7:02 / km
spiked:15/15c

LVO WENT Festive Bash

8 PM

Orienteering warm up/down (Belvoir Forest) 13:56 [2] 2.43 km (5:44 / km) +31m 5:23 / km

Tuesday Dec 13, 2011 #

8 AM

Running (Crumlin Ballygomartin) 20:20 [3] 4.35 km (4:40 / km) +35m 4:30 / km
shoes: Saucony Progrid Jazz 14

Strength & Conditioning (Bodyweight exercises) 15:00 [2]

Yoga (Dynamic) 10:00 [1]

6 PM

Running tempo (NBH Street Tempo) 1:11:38 [3] 16.5 km (4:20 / km) +145m 4:10 / km
shoes: Saucony Progrid Jazz 14

it was decided to be too windy for attempting a structured session so just went out for a tempo run. kept with alan & eddie this week. sometimes in the wind it felt above tempo pace.
time & distance includes warm up & down to & from clubhouse

Monday Dec 12, 2011 #

1 PM

Running (Lunchtime loop & steps) 16:43 [3] 4.05 km (4:08 / km) +65m 3:49 / km
shoes: Asics 2160

clockwise,
1. 4:21; 2. 4:25; 3. 4:17; 4. 3:25.
grey, damp&cool out. just wanted to get round before got too cold.

5 PM

Gym (Spin Bike) 1:22:00 [4] 56.0 km (1:28 / km)

20 mins Spin Bike Warm Up
30 mins Spin Class Intervals 30, 35, 40, 45, 50, 60, 70, 80, 90 then x10 30sec.
32 mins Spin Bike Intervals, high resistance

Sunday Dec 11, 2011 #

7 AM

Running (Hebden Bridge Canal West) 58:07 [3] 9.7 km (5:59 / km) +187m 5:28 / km
shoes: Saucony Progrid Jazz 14

a slow run along the canal to then loop burnt acres wood and back. all snow, frost &ice gone, very damp and drizzly.

Saturday Dec 10, 2011 #

7 AM

Running (Hebden Bridge East&North) 54:17 [3] 7.75 km (7:00 / km) +238m 6:04 / km
shoes: Saucony Progrid Jazz 14

cold, frosty and snowy run but the sun came up and with no wind made for a great early morning run. headed up and east from hostel then looped back down to run alongside river heading into hardcastle crags. slow on the descents with patches of ice.

10 AM

Running warm up/down (To Hill Reps Session) 29:21 [2] 3.4 km (8:38 / km) +251m 6:18 / km

north east from hostel, too icy on planned hill track so headed higher up hill and used edge of field. shorter and steeper section of hill & with the snow made for a tough session. ran up & down hill section twice.

Running hills (Hill Reps Session) 22:23 [4] 3.9 km (5:44 / km) +239m 4:24 / km

x6 reps of 320 m with 45m climb.
roughly 2mins of climbing, shorter recovery time approx 1:45min) with cold wind & steeper descent.

short power hills session followed.

11 AM

Running warm up/down (From Hill Reps Session) 12:26 [2] 1.95 km (6:23 / km)

3 PM

Running warm up/down (To Drills Session) 8:30 [2] 1.3 km (6:32 / km)

run down the hill, through town to playing fields.

Running (Plyometric Running Drills) 41:23 [3] 2.22 km (18:38 / km) +2m 18:33 / km

Power plyometrics: at least fifteen different drill exercises, mostly repeated out and back over football pitch to varying distances.

Running warm up/down (From Drills Session) 5:48 [3] 0.85 km (6:49 / km) +55m 5:09 / km

4 PM

Stretching & Mobility 40:00 [1]

a great stretching session using brad walkers anatomy of streching book and some PNF stretching, or proprioceptive neuromuscular facilitation stretching!

Friday Dec 9, 2011 #

3 PM

Note
(rest day)

early shift at work before travel to hebden bridge

Thursday Dec 8, 2011 #

8 AM

Strength & Conditioning (Strength exercises) 45:00 [2]

6 PM

Running warm up/down (To NBH Track Session) 24:56 [3] 5.3 km (4:42 / km)
shoes: Saucony Progrid Jazz 14

Running (NBH Track Session) 34:09 [3] 8.75 km (3:54 / km)
shoes: Saucony Progrid Jazz 14

another 20 lap tempo run
found pace too easy to start with but then picked it up a bit, possibly between tempo and threshold at times during the 2nd half. 1km splits below:
4:08, 4:01, 4:02, 3:53, 3:44, 3:48, 3:40, 3:46
wind very blustery across track which may account for some variation

7 PM

Running warm up/down (From NBH Track Session) 29:13 [2] 5.5 km (5:19 / km)
shoes: Saucony Progrid Jazz 14

Wednesday Dec 7, 2011 #

1 PM

Running (Lunchtime loop & steps) 16:57 [3] 4.05 km (4:11 / km) +65m 3:52 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:35
2. 4:25
3. 4:07
4. 3:43
lucky to have missed the heavy showers of rain, sleet, hail & snow that have been blowing in all morning.
hopefully will make the harris relay later

7 PM

Orienteering warm up/down (Lady Dixon Park) 24:22 [2] 4.0 km (6:06 / km)

Orienteering race (Lady Dixon Park) 40:53 [3] *** 6.4 km (6:23 / km)
spiked:27/30c

LVO WENT 5 MLNI Harris
Harris relay, teams of three collect a spine of controls (in order?) & divide the other 20 between them.
several of us did this as a solo score within 45mins
I wasn't sure if i'd get around in 45 so just took it steady.
collected 133, then 101, wasted sometime collecting 111 & should've cleared this area of 110 and 109 but didn't!
102, 112 & 103 (time so far 7:21mins)
104, 127, 126 & 105 (12:06 mins)
116, 118, 129 & then lost some time getting to 114 and 106 but also hadn't seen 115! (19:18)
could've run back to 115 after 117 but still hadn't seen it on the map so took across the field to 107. (22:06)
125, 122, 130, 121, 120, 119, 108 (29:19)
was set for a 128, 123, 124 Finish but realised i still had time to go back to 109 and 110 so collected them reasonably confident i'd got most if not all. checked map at finish to see i had missed 115 which was disappointing but i was happy enough that i had cleared enough of the course at 3/4 pace.
daytime score event should be below 25mins

8 PM

Orienteering warm up/down (Lady Dixon Park) 4:43 [2] 0.58 km (8:04 / km)

Tuesday Dec 6, 2011 #

1 PM

Running (Lunchtime loop & steps) 18:11 [3] 4.05 km (4:29 / km) +65m 4:09 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:44
2. 4:36
3. 4:27
4. 4:15
felt damper & colder than yesterday & still a bit slippy in places

6 PM

Running (NBH Street Fartlek ) 54:20 [3] 11.5 km (4:43 / km) +110m 4:31 / km
shoes: Saucony Progrid Jazz 14

6 street intervals
1. flat Jellicoe Av.
2. slight climb Somerton Rd
3. climb Landsdowne Rd
4. flat Innisfoyle Rd
5. slight downhill Antrim Rd
6. slight downhill Salisbury Av.
http://www.gmap-pedometer.com/?r=5211767

Monday Dec 5, 2011 #

1 PM

Running (Lunchtime loop & steps) 17:57 [3] 4.05 km (4:26 / km) +65m 4:06 / km
shoes: Saucony Progrid Jazz 14

clockwise,
1. 4:40
2. 4:41
3. 4:23
4. 4:06
still a bit of ice around so took it easy

5 PM

Gym (Spin Bike) 1:15:00 [3] 47.25 km (1:35 / km)

25mins warm up
30mins spin class intervals
20mins warm down

Sunday Dec 4, 2011 #

11 AM

Strength & Conditioning (Bodyweight exercises) 35:00 [2]

Strength & Conditioning (Strength training) 27:30 [2]

4 PM

Note

finished hedgerow planting this afternoon. 105 trees planted for "National Tree Week" not a bad way to spend a sunday afternoon at work i guess.

Saturday Dec 3, 2011 #

9 AM

Running warm up/down (To parkrun) 12:24 [2] 2.41 km (5:09 / km)
shoes: Saucony Progrid Jazz 14

Running race (Waterworks parkrun) 19:09 [4] 5.0 km (3:50 / km) +30m 3:43 / km
shoes: Saucony Progrid Jazz 14

a cold wind, coupled with a head cold - i'd decided to take this fairly handy.
1. 3:53
2. 3:48
3. 3:47
4. 3:56
5. 3:27
pushed the last km a bit but probably shouldn't have.

Running warm up/down (From parkrun) 6:48 [2] 1.25 km (5:26 / km)
shoes: Saucony Progrid Jazz 14

12 PM

Orienteering warm up/down (Donard Park) 18:18 [1] 1.68 km (10:54 / km) +10m 10:35 / km

included the Pre-O, Alan had used a couple of the control sites that i'd originally proposed from my visit two weeks earlier. we hadn't been able to meet up to go through the process of setting this up but i'm sure i'll get the opportunity to in the new year.
a biting cold wind. wasn't overly warmed up.

Orienteering race (Donard Park) 33:29 [4] *** 4.74 km (7:04 / km) +227m 5:42 / km
spiked:16/17c

LVO Autumn Trophy #3 3.9km 250m
ran a fairly clean course. although wasn't running particularly fast (but maybe this helped!)
1 & 2 were fine but i was a bit slow going up the hill to 3.
could've ran harder to 4, had got caught by Allan by 5, & tried an different route to 6 but he flowed through the control ahead of me and then we were into the runnable green. i kept close contact with the map which slowed the running a bit but spiked 7 & 8. i dropped off from the wrong set of crags to hit the wall corner north (but also downhill) of 9 so lost some time here and also with my route and running to the hairpin bend in the forest road which wasn't the best. i was then slow moving uphill again. but spiked 10, 11 & 12. 13 was fine & spiked 14. lost a bit of time crossing fence to 15 as head was starting to go light but was now racing Will & pushed myself through the remaining controls.

1 PM

Orienteering warm up/down (Donard Park) 9:27 [1] 0.73 km (12:57 / km) +18m 11:31 / km

punched the finish & jogged on to bring the heart rate down but was feeling really light headed. managed to walk back to download but had to sit a while in the back of the van. all a bit embarrassing as i now think i hadn't rehydrated & refueled properly -not taking into account my lack of appetite due to head cold. it took a good while until i was anywhere near right again.

thanks to those who kept an eye on me

Friday Dec 2, 2011 #

7 AM

Note
(rest day)

going into work for a couple of hours, will take the time off Sundays shift. so other than the hedgerow planting no activity planned for today.

Thursday Dec 1, 2011 #

9 AM

Core 10:00 [1]

Strength & Conditioning (& Dumbbells) 10:00 [2]

6 PM

Running warm up/down (To NBH Track Session) 22:49 [2] 4.24 km (5:23 / km)
shoes: Saucony Progrid Jazz 14

Running tempo (NBH Track Session) 35:53 [3] 9.15 km (3:55 / km)
shoes: Saucony Progrid Jazz 14

an average of 94 seconds per lap.
my average "best" waterworks pace would be 86.4 seconds per lap.
might look to it 90 second laps for tempo runs

7 PM

Running warm up/down (From NBH Track Session) 20:00 [2] 3.93 km (5:05 / km)

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