Training Log Archive: sjreeve

with a return to "summer" working hours & a 8am - 7pm shift today to start it all off, even with yesterdays "active recovery" it's looking like an enforced rest day : (
...or not! rubbish day? what more motivation could you need?

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

Event: Irish Long O series 3
 

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.

Long - Splits

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.

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

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

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.

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