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Training Log Archive: sjreeve

In the 31 days ending Dec 31, 2012:

activity	#	time	miles		km		+m
Running	20	16:57:58	119.56	(8:31)	192.41	(5:17)	2572
Gym	17	9:54:00	200.17	(2:58)	322.15	(1:51)
Strength & Conditioning	4	3:00:00
Hiking	2	1:07:00	4.82	(13:55)	7.75	(8:39)	120
Circuits	2	1:00:00
Yoga	1	1:00:00
Core	1	15:00
Total	39	33:13:58	324.55		522.31		2692

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Monday Dec 31, 2012 #

2 PM

Running warm up/down (To Gym) 9:35 [3] 2.2 km (4:21 / km) +10m 4:16 / km
shoes: Asics 2160 A/W11

3 PM

Gym (Spin Bike) 40:00 [3] 23.5 km (1:42 / km)

Running warm up/down (From Gym) 11:38 [2] 2.2 km (5:17 / km) +45m 4:48 / km
shoes: Asics 2160 A/W11

Sunday Dec 30, 2012 #

11 AM

Hiking (Pubble Forest) 47:00 [1] 5.25 km (8:57 / km) +75m 8:21 / km

12 PM

Note
(rest day)

travel down to dublin and then later back to belfast

Saturday Dec 29, 2012 #

Note
(sick) (rest day)

getting better, travel to Fermanagh

in emergency dental surgery at Belfast City Hospital, last to be seen, hoping for antibiotics at least.
no extraction despite no swelling but have now got through worst of pain.
off to inishowen for a wedding!
on antibiotics - no alcohol

Thursday Dec 27, 2012 #

Note
(sick) (rest day)

stronger pain killers taken - no driving and/or exercise, flying back to belfast later!

Wednesday Dec 26, 2012 #

Note
(sick) (rest day)

no exercise, tooth pain increasing will get stronger pain killers tomorrow

Tuesday Dec 25, 2012 #

Note
(sick) (rest day)

have been battling with a tooth absess
no exercise today

Monday Dec 24, 2012 #

9 AM

Running (Water Eaton) 1:04:54 [3] 14.25 km (4:33 / km) +35m 4:30 / km
shoes: Saucony Progrid Omni 10

x2 laps. very wet fields - the wettest/most flooding i've ever seen

Sunday Dec 23, 2012 #

10 AM

Running (Pubble Forest) 1:19:07 [3] 14.2 km (5:34 / km) +355m 4:57 / km
shoes: Saucony Progrid Omni 10

circuits and 5 hill reps to finish before warm down

Thursday Dec 20, 2012 #

6 PM

Gym (Spin Bike) 45:00 [3] 28.0 km (1:36 / km)

Wednesday Dec 19, 2012 #

6 PM

Gym (Spin class) 32:00 [3] 19.0 km (1:41 / km)

Great class & a good way to finish three consecutive 9 hr shifts of manually lifting & spreading gravel over the paths at work

Tuesday Dec 18, 2012 #

6 PM

Running warm up/down (To NBH Hills Session) 31:36 [2] 5.5 km (5:45 / km) +70m 5:24 / km
shoes: Saucony Progrid Omni 10

Running hills (NBH Street Hills Session) 40:16 [3] 7.75 km (5:12 / km) +170m 4:41 / km
shoes: Saucony Progrid Omni 10

x14 reps
roughly 1min climb 1:45 recovery

7 PM

Running warm up/down (From NBH Session) 24:31 [2] 4.41 km (5:34 / km) +30m 5:23 / km
shoes: Saucony Progrid Omni 10

Monday Dec 17, 2012 #

6 PM

Gym (Spin Class) 30:00 [3] 18.0 km (1:40 / km)

Strength & Conditioning (Gym Sesion) 45:00 [2]

Sunday Dec 16, 2012 #

10 AM

Running (NBH Trail Run) 2:40:00 [3] 28.5 km (5:37 / km) +660m 5:02 / km
shoes: NB MTE101

6 PM

Note

it's going to be an odd couple of weeks over the holidays, plenty of runs, races & events but will see what i'm able to get to.
first break of the routine comes from work as i have to be in early Mon, Tue & Wed. Thu is Christmas lunch & Friday includes travel to Fermanagh.
Flag protests are also inevitable/unavoidable and will cause some disruption. So:
Mon work am / gym (strength) eve
Tue work am / NBH eve (nearly missed last weeks due to disruption!)
Wed work am / Christmas socialising ?Dublin? eve
Thu (poss time in lieu) run am / lunch pm / digestion eve
Fri run? packing am / travel pm

Saturday Dec 15, 2012 #

11 AM

Running warm up/down (North West XC Gransha) 43:53 [2] 6.9 km (6:22 / km) +25m 6:15 / km
shoes: Saucony Progrid Omni 10

includes a walk around the course & road laps & drills

12 PM

Running race (North West XC Gransha) 22:00 [4] 6.0 km (3:40 / km) +5m 3:39 / km

lap1 1k 3.20, 2k 3.37,
lap2 3k 3.41, 4k 3.46,
lap3 5k 3.41, 6k 3.45.
needed to get a good start to clear the masses and then settled into a good enough rhythm.
before checking the splits i felt that i was slowing in the last km, was passed by four and i should've fought harder/smarter to hold my place. surprised that i wasn't slowing but need to dig deeper for the run in.

Running warm up/down (North West XC Gransha) 15:57 [2] 2.2 km (7:15 / km)

a lap and a bit of the course

4 PM

Gym tempo (Spin Bike) 45:00 [2] 29.0 km (1:33 / km)

recovery spin on the bike, slight resistance changes but keeping the rpm between 90 to 120

Friday Dec 14, 2012 #

8 AM

Note
(rest day)

had missed NBH training due to Christmas Lights Switch On at work and alot of waiting in the cold last night. this left the body feeling lethargic rather than energised so just rested this morning. may seek refuge in the gym from the rain this evening.

5 PM

Gym warm up/down (Spin Bike) 15:00 [2] 7.7 km (1:57 / km)

6 PM

Circuits (Gym Session) 30:00 [2]

Gym (Spin Bike) 25:00 [3] 17.8 km (1:24 / km)

Thursday Dec 13, 2012 #

7 AM

Gym (Spin Class) 25:00 [3] 9.5 km (2:38 / km)

lots of resistance

8 AM

Gym hills (Treadmill) 21:00 [2] 2.8 km (7:30 / km)

same as yesterday but walked at 7.0 for a while to stretch out legs after spin

Gym (Spin Bike) 20:00 [3] 12.0 km (1:40 / km)

Hiking (From Gym) 20:00 [2] 2.5 km (8:00 / km) +45m 7:20 / km

Wednesday Dec 12, 2012 #

8 AM

Gym (Spin Bike) 40:00 [3] 24.2 km (1:39 / km)

Gym hills (Treadmill) 21:00 [2] 3.0 km (7:00 / km)

"rolling hills" programme, highest level 10, a nice easy 9.0km/h up to 10.0 then 12.0 for last min. 1min cooldown

Tuesday Dec 11, 2012 #

7 AM

Note

very frosty/icy out (as forecast) so headed to gym - no spin class this week

8 AM

Gym (Spin Bike) 30:00 [3] 19.25 km (1:34 / km)

Gym intervals (Rowing) 18:00 [3] 4.2 km (4:17 / km)

Gym warm up/down (X-Trainer) 10:00 [2] 1.2 km (8:20 / km)

6 PM

Running warm up/down (To NBH Street Session) 35:04 [2] 6.8 km (5:09 / km) +55m 4:57 / km
shoes: Saucony Progrid Omni 10

Running hills (NBH Hills Session) 29:45 [3] 5.85 km (5:05 / km) +140m 4:33 / km
shoes: Saucony Progrid Omni 10

x10 reps
3mins for each rep (1min up & 2min down) managed 300m & 20m climb for each.

7 PM

Running warm up/down (From NBH Street Session) 23:15 [2] 4.3 km (5:24 / km) +30m 5:13 / km
shoes: Saucony Progrid Omni 10

Monday Dec 10, 2012 #

8 AM

Running (B'fastCastle-Zoo-AntrimRd) 1:09:49 [3] 12.8 km (5:27 / km) +220m 5:01 / km
shoes: Saucony Progrid Omni 10

Still very frosty/icy out, but better on the trails behind the zoo.

6 PM

Gym (Spin Class) 25:00 [3] 16.5 km (1:31 / km)

Strength & Conditioning (Gym Session) 45:00 [3]

Sunday Dec 9, 2012 #

11 AM

Gym (Spin Bike) 20:00 [3] 10.0 km (2:00 / km)

12 PM

Yoga (Gym Session) 1:00:00 [2]

8 PM

Note

odd week last week.
a rest day on sunday but then inactive on monday morning. tuesday was back to schedule but wednesday could've had a longer morning run. all was looking good for track training on thursday until it was cancelled due to the flag riots! in work early on friday so just a bit of circuits after. a good session on saturday following the parkrun with the climb of cavehill.

a similar pattern may develop this week.
sun recovery spin/yoga
mon am run / eve strength
tue am spin? / eve NBH
wed am run / eve Christmas social
thu am gym/run? / eve Christmas social
fri am gym/run? / eve circuits?
sat am NW XC / eve spin?

Saturday Dec 8, 2012 #

9 AM

Running warm up/down (To parkrun) 18:54 [2] 3.1 km (6:06 / km) +10m 6:00 / km
shoes: Saucony Progrid Omni 10

Running race (Waterworks parkrun) 18:31 [4] 5.0 km (3:42 / km) +35m 3:35 / km
shoes: Saucony Progrid Omni 10

Running (Cavehill) 1:19:08 [3] 14.05 km (5:38 / km) +402m 4:56 / km
shoes: Saucony Progrid Omni 10

Friday Dec 7, 2012 #

6 PM

Gym warm up/down (Spin Bike) 12:00 [3] 8.0 km (1:30 / km)

Circuits (Gym Session) 30:00 [3]

Thursday Dec 6, 2012 #

4 PM

Note

filthy day to be out, soaked several times so far at work

6 PM

Gym (Spin Bike) 50:00 [3] 28.5 km (1:45 / km)

7 PM

Strength & Conditioning (Gym Session) 45:00 [2]

Wednesday Dec 5, 2012 #

8 AM

Running (Waterworks laps) 34:28 [3] 6.7 km (5:09 / km) +40m 5:00 / km
shoes: Asics 2160 A/W11

recovery pace, easy loops watching out for ice & frost with the low sun shining. had loosely planned hills but will get a lunchtime run in for a bit more elevation.

1 PM

Running (Lunchtime Loop(variation)) 26:27 [3] 5.6 km (4:43 / km) +100m 4:20 / km
shoes: Asics 2160 A/W11

6 PM

Note

christmas social - no more night-O for 2012 for me

Tuesday Dec 4, 2012 #

7 AM

Gym warm up/down (Spin Bike) 15:00 [2] 7.0 km (2:09 / km)

Core (Gym Session) 15:00 [2]

Gym (Spin Class) 25:00 [3] 14.0 km (1:47 / km)

6 PM

Running warm up/down (To NBH Track & Drills) 31:55 [2] 5.4 km (5:55 / km) +50m 5:39 / km
shoes: Saucony Progrid Omni 10

Running intervals (NBH Track Session) 19:00 [3] 5.6 km (3:24 / km)
shoes: Saucony Progrid Omni 10

x1 400m 1min rest followed by
x6 800m 2min rest
x1 400m

7 PM

Running warm up/down (At NBH Track) 18:00 [2] 2.0 km (9:00 / km)

tonights session felt tough enough
cold wind then heavy rain, wasn't easy to catch breath & cooled quickly between intervals. got some good stretching in under the canopy

Monday Dec 3, 2012 #

8 AM

Note

no morning run

6 PM

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

Strength & Conditioning (Gym session) 45:00 [3]

Sunday Dec 2, 2012 #

1 PM

Note
(rest day)

in work on a weekend for the last time before christmas.
rough plan for the week.
Mon am run? /eve spin/strength
Tue am spin? /eve NBH
Wed am run? /eve rest
Thu am spin? /eve NBH
Fri am run? /eve circuits
Sat am parkrun +other /pm rest /eve rest
Sun ?

Saturday Dec 1, 2012 #

9 AM

Running warm up/down (To parkrun) 13:24 [2] 2.0 km (6:42 / km) +5m 6:37 / km
shoes: Saucony Progrid Omni 10

Running race (Waterworks parkrun) 20:01 [4] 5.0 km (4:00 / km) +30m 3:53 / km
shoes: Saucony Progrid Omni 10

planned for a 20min run and the timing was grand

Running warm up/down (From parkrun) 12:10 [2] 2.2 km (5:32 / km) +15m 5:21 / km
shoes: Saucony Progrid Omni 10

2 PM

Running (Ballyclare XC Malcolm Cup) 27:13 [2] 3.6 km (7:34 / km) +10m 7:27 / km

3 PM

Running race (Malcolm Cup XC) 24:56 [4] 6.5 km (3:50 / km) +20m 3:47 / km

fairly consistent pace after initial 1km - maybe should have kept pace higher for more of the first half of the race to push up the field. wasn't as aggressive with my running in the second half - definitely feel that i should be placing higher but not a bad end to a busy week.

Running warm up/down (Ballyclare XC Malcolm Cup) 12:31 [2] 1.8 km (6:57 / km) +5m 6:52 / km

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