Attackpoint - performance and training tools for orienteering athletes

Training Log: Jemmerson

In the last 7 days:

activity

time

miles

Running

1:46:12

12.9

(8:14)

20.76

(5:07)

Aqua jogging

45:00

Running - intervals

31:50

2.98

(10:40)

4.8

(6:38)

Swimming

15:00

Strength and conditioning

15:00

Total

3:33:02

15.88

25.56

1:23

0:00

Thursday Oct 11 #

1 PM

Running 48:16 [2] 9.93 km (4:52 / km) +20m 4:49 / km
ahr:141 max:160 shoes: Nike Air Zoom Pegasus 35

Post-flight run with the team in Chicago by Lake Michigan, I didn't realise Chicago was so cool! Really nice run and feels so much easier than in the heat and humidity of Texas. Staying here tonight and then driving to Madison, Wisconsin tomorrow for pre-nationals XC on Saturday.

Wednesday Oct 10 #

8 AM

Running 21:00 [2] 4.0 km (5:15 / km)
ahr:142 max:161 shoes: Nike Air Zoom Pegasus 35 #2

jog to and from the pool

Aqua jogging 45:00 [1]

Swimming 15:00 [2]

Tuesday Oct 9 #

7 AM

Running warm up/down 19:12 [2] 3.62 km (5:18 / km)
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)
2 x 200m at 45s pace

Running - intervals 31:50 [4] 4.8 km (6:38 / km)
shoes: Nike Air Zoom Pegasus 35

1 mile, 2 x 1km, 2 x 400m (4')
Short session with long recoveries before racing at the weekend. (Recovery between 4's was 3:30)
Aiming for 6 min mile, 3:45 for the km's, 86s for the 4's.
Times:
6:00 (ahr 172, mhr 183)
3:44 (ahr 170, mhr 185)
3:42 (ahr 174, mhr 187)
85s (ahr 162, mhr 180)
85s (ahr 164, mhr 180)

Running warm up/down 17:44 [2] 3.21 km (5:31 / km)
ahr:156 max:164 shoes: Nike Air Zoom Pegasus 35

warm down

4 PM

Strength and conditioning 15:00 [2]

Bodyweight S&C

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