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Training Log Archive: sjreeve

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Running32 16:51:32 128.92(7:51) 207.48(4:53) 1536
  Gym 16 9:38:00 180.2(3:12) 290.0(2:00)
  Hiking4 6:37:07 20.51(19:22) 33.0(12:02) 630
  MTB (Road)32 6:35:21 83.08(4:46) 133.7(2:57) 790
  Strength & Conditioning7 3:05:00
  Core12 3:00:00
  Circuits4 2:10:00
  Yoga3 40:00
  Total81 48:37:00 412.7 664.18 2956

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Thursday Jul 31, 2014 #

7 AM

MTB (Road) (To Botanic) 12:54 [2] 4.65 km (2:46 / km) +15m 2:44 / km

12 PM

Running (Lower Botanic Field) 19:18 [3] 4.0 km (4:50 / km) +25m 4:41 / km
shoes: adidas Response 22

4 PM

MTB (Road) warm up/down (From Botanic To Gym) 9:06 [2] 3.1 km (2:56 / km)

Gym (Spin Class) 48:00 [3] 22.0 km (2:11 / km)

5 PM

Core (Gym Session) 15:00 [2]

MTB (Road) warm up/down (From Gym) 7:29 [2] 2.3 km (3:15 / km) +40m 3:00 / km

Wednesday Jul 30, 2014 #

7 AM

MTB (Road) (To Botanic) 16:31 [2] 4.65 km (3:33 / km) +15m 3:30 / km

4 PM

MTB (Road) (From Botanic) 13:49 [2] 4.65 km (2:58 / km) +40m 2:51 / km

6 PM

Running warm up/down (Crawfordsburn 5k Trail) 41:09 [2] 5.5 km (7:29 / km) +70m 7:02 / km
shoes: Saucony Progrid Mirage 2

7 PM

Running race (Crawfordsburn 5k Trail) 19:09 [4] 5.0 km (3:50 / km) +70m 3:35 / km
shoes: Saucony Progrid Mirage 2

Running warm up/down (Crawfordsburn 5k Trail) 22:25 [2] 3.0 km (7:28 / km) +40m 7:00 / km
shoes: Saucony Progrid Mirage 2

Tuesday Jul 29, 2014 #

7 AM

MTB (Road) (To Botanic) 13:00 [2] 4.65 km (2:48 / km) +15m 2:45 / km

12 PM

Running (Lower Botanic Field) 20:00 [3] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: adidas Response 22

4 PM

MTB (Road) warm up/down (From Botanic To Gym) 10:00 [2] 3.1 km (3:14 / km)

Gym (Spin Class) 50:00 [3] 24.0 km (2:05 / km)

5 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym) 10:00 [2] 2.4 km (4:10 / km) +40m 3:51 / km

Monday Jul 28, 2014 #

7 AM

MTB (Road) (To Botanic) 13:00 [2] 4.65 km (2:48 / km) +15m 2:45 / km

5 PM

Running (Lower Botanic Field) 28:00 [3] 6.0 km (4:40 / km) +25m 4:34 / km
shoes: adidas Response 22

Yoga warm up/down (post run stretch) 10:00 [1]

9 PM

MTB (Road) (From Botanic) 14:00 [2] 4.65 km (3:01 / km) +40m 2:53 / km

Sunday Jul 27, 2014 #

10 AM

Running warm up/down (Divis Trail 10k) 19:24 [2] 2.0 km (9:42 / km) +15m 9:21 / km
shoes: Brooks Ghost 5

11 AM

Running race (Divis Trail 10k) 42:06 [4] 10.0 km (4:13 / km) +205m 3:49 / km
shoes: Brooks Ghost 5

disappointing. an uncomfortable run, felt tense and tight throughout and nauseous for last 4kms. consequently i was two minutes slower at least on expected time and on four minutes slower than when i recce'd the course.
possibly not enough active recovery from yesterdays parkrun and inactive afternoon, maybe too much heat and sunshine and long work shifts on Wed, Thu & Fri. Also, just simply not enough time on the hills this year

Running 8:21 [3] 1.0 km (8:21 / km)
shoes: Brooks Ghost 5

couldn't drink the bottle of water at the end, just washed out mouth. wasn't hot today but i felt rough
12 PM

Yoga warm up/down (post run stretch) 20:00 [1]

Saturday Jul 26, 2014 #

9 AM

Running warm up/down (To parkrun) 7:42 [2] 1.35 km (5:42 / km)
shoes: Saucony ProGrid Mirage 3

Running race (Waterworks parkrun) 18:23 [4] 5.0 km (3:41 / km) +20m 3:36 / km
shoes: Saucony ProGrid Mirage 3

easy enough start, shifted up a gear for 2nd km, cruised around 3rd and 4th kms and then ran in well for final km.

Running warm up/down (From parkrun) 19:50 [2] 3.55 km (5:35 / km) +25m 5:24 / km
shoes: Saucony ProGrid Mirage 3

Friday Jul 25, 2014 #

3 PM

Note
(rest day)

Thursday Jul 24, 2014 #

7 AM

MTB (Road) (To Botanic) 12:01 [2] 4.65 km (2:35 / km) +15m 2:33 / km

9 PM

MTB (Road) (From Botanic) 14:43 [2] 4.65 km (3:10 / km) +40m 3:02 / km

Wednesday Jul 23, 2014 #

7 AM

MTB (Road) (To Botanic) 12:04 [2] 4.65 km (2:36 / km) +15m 2:33 / km

12 PM

Running (Lower Botanic Field) 28:23 [3] 6.0 km (4:44 / km) +20m 4:39 / km
shoes: adidas Response 22

5 PM

Running (Lower Botanic Field) 26:50 [3] 6.0 km (4:28 / km) +20m 4:24 / km
shoes: adidas Response 22

anti clockwise

Yoga (post run stretch) 10:00 [1]

Strength & Conditioning 20:00 [1]

9 PM

MTB (Road) (From Botanic) 14:07 [2] 4.65 km (3:02 / km) +40m 2:55 / km

Tuesday Jul 22, 2014 #

12 PM

Gym (Spin Class) 40:00 [3] 18.0 km (2:13 / km)

1 PM

Core (Gym Session) 15:00 [2]

6 PM

Strength & Conditioning 20:00 [1]

Monday Jul 21, 2014 #

12 PM

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

Gym (Spin Class) 30:00 [3] 16.0 km (1:53 / km)
shoes: Brooks Ghost 5

1 PM

Core (Gym Session) 15:00 [1]

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

Running warm up/down (From Gym) 12:01 [2] 2.2 km (5:28 / km) +40m 5:00 / km
shoes: Brooks Ghost 5

Sunday Jul 20, 2014 #

11 AM

Circuits (Gym Session) 45:00 [3]

Gym (Spin Bike/Class) 15:00 [2] 10.5 km (1:26 / km)
shoes: Brooks Ghost 5

12 PM

Note

Yoga class was cancelled so took to the spin bike instead

Gym (Spin Bike/Class) 1:10:00 [3] 40.0 km (1:45 / km)
shoes: Brooks Ghost 5

Saturday Jul 19, 2014 #

9 AM

Running warm up/down (To parkrun) 20:11 [2] 2.65 km (7:37 / km) +10m 7:29 / km
shoes: Saucony ProGrid Mirage 3

Running tempo (Waterworks parkrun) 19:09 [4] 5.0 km (3:50 / km) +20m 3:45 / km
shoes: Saucony ProGrid Mirage 3

after a week of races I wasn't expecting anything fast in the legs but still pushed on a bit and maintained even splits for a decent tempo run

Running warm up/down (From parkrun) 14:25 [2] 2.85 km (5:04 / km) +15m 4:56 / km
shoes: Saucony ProGrid Mirage 3

Friday Jul 18, 2014 #

12 PM

Running warm up/down (To Gym) 10:34 [2] 2.2 km (4:48 / km) +5m 4:45 / km
shoes: Brooks Ghost 5

Gym (Spin Bike/Class) 35:00 [3] 22.0 km (1:35 / km)
shoes: Brooks Ghost 5

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 25:00 [2]

Running warm up/down (From Gym) 11:45 [2] 2.2 km (5:20 / km) +40m 4:54 / km
shoes: Brooks Ghost 5

2 PM

MTB (Road) warm up/down (To Botanic) 12:50 [2] 4.65 km (2:46 / km) +40m 2:39 / km

9 PM

MTB (Road) (From Botanic) 14:14 [2] 4.65 km (3:04 / km) +40m 2:56 / km

Thursday Jul 17, 2014 #

10 AM

Hiking (The Causeway Coast Path) 2:18:24 [1] 11.75 km (11:47 / km) +250m 10:39 / km

1 PM

Hiking (The Causeway Coast Path) 2:19:57 [1] 11.5 km (12:10 / km) +300m 10:46 / km

Wednesday Jul 16, 2014 #

6 AM

Note

...drove into work
6 PM

Running warm up/down (Portrush ) 30:56 [2] 5.0 km (6:11 / km) +15m 6:06 / km
shoes: Saucony ProGrid Mirage 3

7 PM

Running race (The North Coast 10k) 38:15 [4] 10.0 km (3:50 / km) +100m 3:39 / km
shoes: Saucony ProGrid Mirage 3

Running warm up/down (Portrush ) 29:31 [1] 3.0 km (9:50 / km) +20m 9:31 / km
shoes: Saucony ProGrid Mirage 3

Tuesday Jul 15, 2014 #

6 AM

MTB (Road) (To Botanic) 12:35 [2] 4.65 km (2:42 / km) +15m 2:40 / km

3 PM

MTB (Road) (From Botanic) 13:16 [2] 4.65 km (2:51 / km) +40m 2:44 / km

5 PM

Gym (Spin Class) 40:00 [3] 19.0 km (2:06 / km)

Monday Jul 14, 2014 #

9 AM

Note
(rest day)

drove up from Graiguemanagh and into work for late closing shift

Sunday Jul 13, 2014 #

10 AM

Hiking warm up/down (River Barrow) 35:46 [1] 2.5 km (14:18 / km) +30m 13:30 / km
shoes: Brooks Ghost 5

12 PM

Running race (Stonemad Half Day 2) 1:26:38 [4] 21.0 km (4:08 / km) +151m 3:59 / km
shoes: Brooks Ghost 5

https://dl.dropboxusercontent.com/u/81604694/SMU20...

Saturday Jul 12, 2014 #

12 PM

Running race (Stonemad Half Day 1) 1:30:45 [4] 21.78 km (4:10 / km) +45m 4:07 / km
shoes: Brooks Ghost 5

https://dl.dropboxusercontent.com/u/81604694/SMU20...
4 PM

Hiking warm up/down (River Barrow) 1:23:00 [1] 7.25 km (11:27 / km) +50m 11:04 / km

Friday Jul 11, 2014 #

12 PM

Gym (Spin Class) 25:00 [3] 12.0 km (2:05 / km)

1 PM

Core (Gym Session) 15:00 [1]

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

Thursday Jul 10, 2014 #

11 AM

Running (Waterworks laps) 40:40 [3] 8.9 km (4:34 / km) +35m 4:29 / km
shoes: Saucony ProGrid Mirage 3

12 PM

MTB (Road) warm up/down (To Gym) 6:30 [2] 2.45 km (2:39 / km) +5m 2:38 / km
shoes: Brooks Ghost 5

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)
shoes: Brooks Ghost 5

3 PM

MTB (Road) (From Gym To Donation) 16:07 [2] 5.3 km (3:02 / km) +35m 2:57 / km
shoes: Brooks Ghost 5

4 PM

MTB (Road) (From Blood Donation) 6:21 [2] 2.35 km (2:42 / km) +5m 2:40 / km
shoes: Brooks Ghost 5

Wednesday Jul 9, 2014 #

10 AM

Running (Divis Loop Ridge Trail) 46:51 [3] 10.1 km (4:38 / km) +210m 4:12 / km
shoes: Brooks Ghost 5

11 AM

Running warm up/down (Divis) 4:17 [2] 0.6 km (7:08 / km) +5m 6:51 / km
shoes: Brooks Ghost 5

12 PM

MTB (Road) warm up/down (To Gym) 5:00 [2] 2.3 km (2:10 / km) +5m 2:09 / km

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

MTB (Road) warm up/down (From Gym To Botanic) 10:00 [2] 3.45 km (2:54 / km) +15m 2:50 / km

9 PM

MTB (Road) (From Botanic) 15:00 [2] 4.65 km (3:14 / km) +40m 3:06 / km

Tuesday Jul 8, 2014 #

11 AM

Running (Waterworks laps) 32:51 [3] 7.3 km (4:30 / km) +25m 4:25 / km
shoes: Saucony ProGrid Mirage 3

12 PM

Gym (Spin Class) 30:00 [3] 11.0 km (2:44 / km)
shoes: Brooks Ghost 5

1 PM

Note

Internal interview, then drove to work

Monday Jul 7, 2014 #

12 PM

Running warm up/down (To Gym) 10:01 [2] 2.2 km (4:33 / km) +5m 4:30 / km
shoes: Brooks Ghost 5

Gym (Spin Class) 30:00 [3] 13.0 km (2:18 / km)
shoes: Brooks Ghost 5

1 PM

Core (Gym Session) 15:00 [1]

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

Running warm up/down (From Gym) 12:42 [2] 2.2 km (5:46 / km) +40m 5:17 / km
shoes: Brooks Ghost 5

Sunday Jul 6, 2014 #

9 PM

MTB (Road) (From Botanic) 13:48 [2] 4.65 km (2:58 / km) +40m 2:51 / km

Saturday Jul 5, 2014 #

6 AM

MTB (Road) (To Botanic) 13:08 [2] 4.65 km (2:49 / km) +15m 2:47 / km

9 AM

Running warm up/down (To parkrun) 20:47 [2] 3.5 km (5:56 / km) +15m 5:49 / km
shoes: adidas Response 22

Running race ( Ormeau parkrun) 18:06 [4] 5.0 km (3:37 / km) +20m 3:33 / km
shoes: adidas Response 22

Running warm up/down (From parkrun) 11:15 [2] 2.1 km (5:21 / km) +15m 5:10 / km
shoes: adidas Response 22

12 PM

Running (Lower Botanic Field) 24:02 [2] 4.8 km (5:00 / km) +25m 4:53 / km
shoes: adidas Response 22

Friday Jul 4, 2014 #

11 AM

Running warm up/down (To Gym via Waterworks) 49:10 [2] 9.5 km (5:11 / km) +30m 5:06 / km
shoes: Brooks Ghost 5

12 PM

Gym (Spin Bike/Class) 40:00 [3] 20.0 km (2:00 / km)
shoes: Brooks Ghost 5

1 PM

Core (Gym Session) 15:00 [1]

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

Running warm up/down (From Gym) 11:44 [2] 2.2 km (5:20 / km) +40m 4:53 / km
shoes: Brooks Ghost 5

2 PM

MTB (Road) warm up/down (To Botanic) 13:55 [2] 4.65 km (3:00 / km) +15m 2:57 / km

9 PM

MTB (Road) (From Botanic) 14:14 [2] 4.65 km (3:04 / km) +40m 2:56 / km

Thursday Jul 3, 2014 #

12 PM

Running warm up/down (To Gym) 11:00 [2] 2.2 km (5:00 / km) +5m 4:57 / km
shoes: Brooks Ghost 5

Circuits (Gym Session) 25:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Gym (Spin Class) 25:00 [3] 14.5 km (1:43 / km)
shoes: Brooks Ghost 5

Running warm up/down (From Gym) 11:17 [2] 2.2 km (5:08 / km) +40m 4:42 / km
shoes: Brooks Ghost 5

Wednesday Jul 2, 2014 #

6 AM

MTB (Road) (To Botanic) 13:54 [2] 4.65 km (2:59 / km) +15m 2:57 / km

1 PM

MTB (Road) (From Botanic) 14:00 [2] 4.65 km (3:01 / km) +40m 2:53 / km

Tuesday Jul 1, 2014 #

6 AM

MTB (Road) (To Botanic) 13:13 [2] 4.65 km (2:51 / km) +15m 2:48 / km

3 PM

MTB (Road) (From Botanic) 14:32 [2] 4.65 km (3:08 / km) +40m 3:00 / km

4 PM

Running warm up/down (To Gym) 10:59 [2] 2.2 km (5:00 / km) +5m 4:56 / km
shoes: Brooks Ghost 5

Gym (Spin Class) 45:00 [3] 20.0 km (2:15 / km)
shoes: Brooks Ghost 5

5 PM

Core (Gym Session) 15:00 [1]

Gym (Gym Session) 25:00 [3] 12.0 km (2:05 / km)
shoes: Brooks Ghost 5

6 PM

Note

got lift home from gym!

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