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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sjreeve

In the 7 days ending Mar 20, 2011:

activity # timemileskm+m
  Running7 5:08:14 41.94 67.5 825
  Orienteering1 3:46:56 9.76(23:16) 15.7(14:27) 87018 /22c81%
  Strength & Conditioning3 1:20:00
  Circuits1 45:00
  Yoga1 30:00
  Gym 2 23:00 9.94(2:19) 16.0(1:26)
  Total13 11:53:10 61.64 99.2 169518 /22c81%

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Sunday Mar 20, 2011 #

11 AM

Orienteering long (Tollymore) 3:46:56 [3] *** 15.7 km (14:27 / km) +870m 11:19 / km
spiked:18/22c

Irish Long-O Race 3.
a great course to finish a great series.
it was all about endurance, enjoyment & navigation after yesterdays efforts, as there wasn't much running left in the legs.
splits might be a bit here or there, found it tough going up to controls 1 & 2 but navigated well. 3 was a nightmare as i overcomplicated the navigation & spectacularly failed (relocated at least 3 times & still had to come down onto track &then back up)
4 & 5 were grand but really had to dig deep to push on to 6 knowing that i was only going higher &further away from start/finish. i wasn't going to have rtd after just these few controls. 7 was v.slow, little running, 8 grand.
concentration went on the short legs, overran 9 badly, mind &map were playing games into 10 & wasn't clean into 13 (11 & 12 were fine)
a long walking leg over to 14, finished bars & gel (could see flag from long way out) went high to stay above the wet &dropped down on to 15.
rest of the course went fine, no walking but maybe down to about 50% pace.
Really enjoyed the course & the series, Big thanks to all involved.

Saturday Mar 19, 2011 #

9 AM

Running warm up/down (Parkrun) 10:00 [2] +10m

Running race (Parkrun) 18:23 [4] 5.0 km (3:41 / km) +25m 3:35 / km

with 5 sub 17min runners today the pace was a little faster than i wanted to run before the 1/2 marathon later on. so run wasn't as comfortable as would've liked with variable pace.

Running warm up/down (Parkrun) 10:00 [2] 2.0 km (5:00 / km) +15m 4:49 / km

12 PM

Running warm up/down (Larne Half Marathon) 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km

1 PM

Running race (Larne Half Marathon) 1:25:21 [4] 20.0 km (4:16 / km) +300m 3:58 / km

will get the chip timing splits for the two halves. first felt strong, fast & even paced but hadn't left enough to really attack the halfway hill (+260m over 2km). just had to dig in & try to hold on for the return, felt slower but probably wasn't that much.
1st half; 41:46
2nd half; 43:36
2 PM

Running warm up/down (Larne Half Marathon) 15:00 [1] 2.0 km (7:30 / km) +25m 7:04 / km

Friday Mar 18, 2011 #

Note
(rest day)

a rest day ahead of the planned weekends activities (Parkrun, Larne 1/2 &Long-O)

Thursday Mar 17, 2011 #

9 AM

Running (Up Cavehill Down OldPark) 28:30 [3] 7.0 km (4:04 / km) +125m 3:44 / km

10 AM

Strength & Conditioning 10:00 [1]

Wednesday Mar 16, 2011 #

8 AM

Strength & Conditioning (Dumbbells) 20:00 [2]

9 AM

Strength & Conditioning (Bodyweight exercises) 50:00 [2]

Running (Waterworks laps clockwise) 46:00 [3] 11.0 km (4:11 / km) +65m 4:04 / km

pushed pace to just below race pace for 4 consistent sub 10min 2.3km laps:
9:50; 9:55; 9:52; 9:48
bright & sunny, fog had lifted but the lakes midge/flies were out in abundance for the first time this year, not pleasant experience to run through clouds of them laps after lap.

Tuesday Mar 15, 2011 #

8 AM

Running (Newtownabbey) 1:25:00 [3] 18.5 km (4:36 / km) +250m 4:18 / km

a steady slowish pace out&back road run with gradient throughout. maintained pace throughout, 43min out, 42min rtn
9 AM

Yoga 30:00 [1]

Monday Mar 14, 2011 #

8 AM

Note

should've gone for a run this morning, cold &lashing rain the poor excuse. weekly mileage has dropped even though i wanted to keep it high between and including the Long-Os.
7 PM

Gym warm up/down (Spin) 11:00 [3] 8.0 km (1:23 / km)

8 PM

Circuits (Gym Outdoor Session) 45:00 [4]

Boot Camp Style in St Annes Square
interval running, cones, sprints, hip flexors, backwards running, random directions. push ups, rock climber, burpees, squats, stretches

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

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