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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running5 3:18:03 22.39(8:51) 36.03(5:30) 213
  Strength and conditioning3 2:30:00
  Running - intervals1 34:22 4.04(8:31) 6.5(5:17)
  Orienteering1 32:58 2.8(11:47) 4.5(7:20) 53
  Total7 6:55:23 29.22 47.03 266
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Friday Mar 24 #

9 AM

Running 17:57 [2] 3.38 km (5:19 / km)
shoes: Inov8 Race Ultra 290

to the gym

Strength and conditioning 1:15:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 3 - seem to have hit a block with cleans)

4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2 - hands just physically can't grip any more than this)

3 x 8 glute bridges (110kg, 115kg, 120kg)
with 3 x 5 broad jumps

4 x 5 Bulgarian split squats each side (40kg)
with 4 x 5 pull ups

Then some core to finish.

Running 17:51 [2] 3.43 km (5:12 / km)
shoes: Inov8 Race Ultra 290

home

Thursday Mar 23 #

9 AM

Running 1:09:14 [2] 12.59 km (5:30 / km) +72m 5:21 / km
ahr:142 max:161 shoes: Icebug Acceleritas 4 RB9X

Wednesday Mar 22 #

9 AM

Strength and conditioning 50:00 [3]

Same gym I went to over Christmas. Rachel now has a car and it was raining so I drove!

'Deloading week'

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 3 - struggling a bit with this today)

4 x 5 squats (45kg)

4 x 5 overhead press (30kg)

3 x 8 RDLs (60kg)
10 AM

Running 40:50 [2] 7.71 km (5:18 / km) +23m 5:13 / km
ahr:145 max:160 shoes: Inov8 X-Talon 212 #5

Tuesday Mar 21 #

Note

Term finished last Friday so going home this afternoon. 5 weeks before next term starts.
8 AM

Running warm up/down 14:34 [2] 2.76 km (5:17 / km) +33m 4:59 / km
ahr:135 max:149 shoes: Brooks Adrenaline GTS #3

to MC

Running - intervals (track) 34:22 [5] 6.5 km (5:17 / km)
ahr:158 max:184 shoes: Brooks Adrenaline GTS #3

2 x [1000m, 800m, 600m, 400m (90s)] (5 min)
Times:
3:40 (ahr 167, mhr 180)
2:55 (ahr 171, mhr 183)
2:09 (ahr 168, mhr 182)
1:23 (ahr 161, mhr 179)
3:41 (ahr 166, mhr 182)
2:56 (ahr 172, mhr 184)
2:09 (ahr 170, mhr 184)
1:24 (ahr 164, mhr 181)
Running slower than the track session a couple of weeks ago, partly because still a bit tired from BUCS but also there was a strong wind. Otherwise think it was a good session.

Running warm up/down 14:10 [2] 2.52 km (5:37 / km) +67m 4:58 / km
ahr:142 max:159 shoes: Brooks Adrenaline GTS #3

home
10 AM

Strength and conditioning 25:00 [3]

core (never got around to doing it yesterday)

Monday Mar 20 #

Note
(rest day)

Had a great weekend at BUCS but extremely tired afterwards. Had a very stressful Friday evening after some of our travel plans fell through last minute (thanks to everyone that helped us out over the weekend!) which meant it ended up being a late night, and that combined with the social on Saturday and 2 very early starts meant not a lot of sleep over the weekend. Ended up sleeping for a solid 12 hours last night!

Been a bit aware of my achilles again over the weekend, haven't felt it whilst running at all but feeling very paranoid anyway and it's such a fine line that I definitely don't want to cross. Therefore playing it safe with a rest day.

Sunday Mar 19 #

9 AM

Running warm up/down 10:28 [2] 1.55 km (6:45 / km)
ahr:144 max:157 shoes: Inov8 Oroc 280

warm up

Orienteering 32:58 [4] 4.5 km (7:20 / km) +53m 6:55 / km
ahr:178 max:194 shoes: Inov8 Oroc 280

BUCS relay, 1st leg, 5th (team 8th)
An example of how not to run the first leg of a relay. Big mistake on number 1, didn't realise the map was 1:5000 and ran way too far down the path before cutting in and then had no idea where I was, lost about 2 mins and the pack was long gone, great. Next 4 controls were good but then ended up with Harriet, Katrina H and Katrina M, and got really distracted, small mistakes on 6,7,8. Decided to sort myself out and the rest was good. Caught Cecile at 13 and we were together for the rest (with the lead swapping) except for a couple of different gaffles. Only other time losses were getting stuck in brambles. Actually think it went really well after 8, just too little too late. I feel confident that if I'd got number 1 right, I would have been right up at the front with the others so really frustrated that I blew it because I didn't realise what the scale was.

Running warm up/down 12:59 [2] 2.09 km (6:13 / km) +18m 5:57 / km
ahr:142 max:152 shoes: Inov8 Oroc 280

warm down

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