Training Log Archive: jemmersonIn the 31 days ending Mar 31, 2015:
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Tuesday Mar 31, 2015 #
Note
S&C 15:00 [1]
Orienteering 45:00 [3] 4.5 km (10:00 / km) +100m 9:00 / km
ahr:146 max:172 shoes: Inov8 X-Talon 212 #3
Trains with Katie, Natalie and Hannah, 4 trains of 3-4 controls, all quite short, mostly in the green bit, went really well and good fun.
Jog back through the white area collecting all the controls that had been there for some training previously, with Natalie and the navigation didn't go too well because we were busy having a chat...
Monday Mar 30, 2015 #
Running 8:00 [2] 1.4 km (5:43 / km)
shoes: Brooks Adrenaline GTS #3
Cycling (easy) 30:00 [2] 8.3 km (3:37 / km)
ahr:115 max:121 shoes: Inov8 F-lite 230
S&C 25:00 [3]
Sunday Mar 29, 2015 #
Note
(rest day)
Saturday Mar 28, 2015 #
Running warm up/down 9:31 [2] 1.67 km (5:42 / km)
ahr:134 max:146 shoes: Inov8 Road-X 233
Orienteering (urban) 26:06 [4] 5.23 km (4:59 / km)
ahr:173 max:184 shoes: Inov8 Road-X 233
Running warm up/down 10:15 [2] 1.82 km (5:38 / km)
ahr:139 max:152 shoes: Inov8 Road-X 233
Friday Mar 27, 2015 #
S&C 15:00 [1]
Running (easy) 49:45 [2] 7.72 km (6:27 / km) +23m 6:21 / km
ahr:134 max:144 shoes: Inov8 Trailroc 245
Thursday Mar 26, 2015 #
S&C 20:00 [1]
Running warm up/down 14:38 [2] 2.36 km (6:12 / km)
ahr:132 max:141 shoes: Inov8 X-Talon 212 #3
Running hills (grass) 30:15 [5] 5.35 km (5:39 / km) +180m 4:50 / km
shoes: Inov8 X-Talon 212 #3
Best hill I have at home...
Times:
53s (ahr 142, mhr 163)
51s (ahr 154, mhr 173)
50s (ahr 158, mhr 177)
51s (ahr 162, mhr 177)
50s (ahr 165, mhr 180)
51s (ahr 166, mhr 180)
49s (ahr 166, mhr 182)
49s (ahr 169, mhr 183)
50s (ahr 169, mhr 185)
50s (ahr 169, mhr 183)
49s (ahr 169, mhr 184)
48s (ahr 170, mhr 185)
48s (ahr 174, mhr 186)
49s (ahr 173, mhr 185)
49s (ahr 173, mhr 186)
Not particularly quick, legs feeling tight but good session anyway.
Running warm up/down 14:53 [2] 2.34 km (6:22 / km)
ahr:144 max:151 shoes: Inov8 X-Talon 212 #3
Running (easy) 33:09 [2] 5.13 km (6:28 / km) +18m 6:21 / km
ahr:136 max:146 shoes: VJ Irock #2
Wednesday Mar 25, 2015 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 F-lite 230
S&C 1:00:00 [3]
shoes: Inov8 F-lite 230
5 x 5 squats
5 x 3 reverse lunges each side
5 x 5 side lunges each side
5 x 5 RDLs
with various arm and core exercises inbetween.
Running (easy) 32:11 [2] 5.14 km (6:16 / km) +19m 6:09 / km
ahr:136 max:144 shoes: Inov8 Trailroc 245
Tuesday Mar 24, 2015 #
S&C 15:00 [1]
Running warm up/down 15:00 [2] 2.36 km (6:21 / km)
ahr:133 max:141 shoes: Inov8 Trailroc 245
Running (grass) 28:00 [5] 5.2 km (5:23 / km)
shoes: Inov8 Trailroc 245
Then 6 x 15s sprints
Distances:
0.51km (ahr 155, mhr 175)
0.51km (ahr 163, mhr 181)
0.51km (ahr 162, mhr 183)
0.52km (ahr 164, mhr 187)
0.51km (ahr 167, mhr 189)
0.52km (ahr 172, mhr 188)
0.51km (ahr 176, mhr 190)
0.52km (ahr 177, mhr 189)
Not very quick but my legs were heavy and just wouldn't move any quicker... Consistent at least.
Running warm up/down 15:03 [2] 2.51 km (6:00 / km) +13m 5:51 / km
ahr:144 max:154 shoes: Inov8 Trailroc 245
Running (easy) 30:56 [2] 5.11 km (6:03 / km) +16m 5:58 / km
shoes: VJ Irock #2
Monday Mar 23, 2015 #
Running 8:00 [2] 1.4 km (5:43 / km)
shoes: Inov8 F-lite 230
Cycling (easy) 30:00 [2] 8.43 km (3:34 / km)
ahr:110 max:117 shoes: Inov8 F-lite 230
S&C 25:00 [3]
fairly hard week
Sunday Mar 22, 2015 #
Running warm up/down 5:53 [2] 0.93 km (6:20 / km) +15m 5:51 / km
ahr:134 max:152 shoes: Inov8 X-Talon 212 #3
Orienteering 58:27 [4] 9.26 km (6:19 / km) +270m 5:31 / km
ahr:172 max:189 shoes: Inov8 X-Talon 212 #3
Fairly straightforward so got complacent and compass was pretty awful at times, lost ~30s at 2 and ~45 at 3 because I was running not orienteering, need to get myself to focus, then better but some other small time losses, for most of the course I wasn't running very hard but the last section (11-18) was very steep so I ended up working hard there, good fun but an area where poor technique isn't punished so need to sort myself out for the JK!
Running warm up/down 7:00 [2] 1.15 km (6:05 / km)
ahr:135 max:154 shoes: Inov8 X-Talon 212 #3
Orienteering 15:11 [3] 2.16 km (7:02 / km) +30m 6:34 / km
ahr:147 max:175 shoes: Inov8 X-Talon 212 #3
Saturday Mar 21, 2015 #
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
ahr:127 max:138 shoes: Inov8 Road-X 233
Orienteering (sprint) 20:05 [5] 3.82 km (5:15 / km)
ahr:178 max:192 shoes: Inov8 Road-X 233
Fun little sprint, on the whole not challenging but a few tricky controls, lost some time at 1 as I started too quick and the 1:2000 scale caught me out, also at 4 there was no way to tell from map or descriptions which level the control was on so lost some time there, otherwise good.
Running warm up/down 10:36 [2] 1.76 km (6:01 / km)
ahr:140 max:155 shoes: Inov8 Road-X 233
Friday Mar 20, 2015 #
Running (easy) 41:31 [2] 6.66 km (6:14 / km) +25m 6:07 / km
ahr:135 max:149 shoes: Inov8 Trailroc 245
Thursday Mar 19, 2015 #
Running warm up/down (treadmill) 30:00 [2] 4.0 km (7:30 / km)
shoes: Inov8 Road-X 233
Running (treadmill) 24:30 [4] 5.5 km (4:27 / km)
shoes: Inov8 Road-X 233
Starting at 10 km/h, speed increased by 1km/h every 3 minutes, breathing into a tube for the last minute or so of each 3 mins and blood taken at the end of each 3 mins. Made it to the end of 17 km/h and a bit beyond but not sure how much... 1 stage further then September and about half a stage further than last Feb so not bad!
Wednesday Mar 18, 2015 #
Running (easy) 29:25 [2] 4.65 km (6:20 / km) +18m 6:12 / km
ahr:134 max:144 shoes: VJ Irock #2
Tuesday Mar 17, 2015 #
Note
(rest day)
Monday Mar 16, 2015 #
Running (easy) 32:27 [2] 5.18 km (6:16 / km) +20m 6:09 / km
ahr:132 max:145 shoes: Inov8 Trailroc 245
S&C 25:00 [3]
Sunday Mar 15, 2015 #
Running warm up/down 8:37 [2] 1.3 km (6:38 / km) +20m 6:09 / km
ahr:130 max:149 shoes: Inov8 X-Talon 212 #3
Orienteering 59:48 [4] 7.3 km (8:12 / km) +200m 7:12 / km
ahr:168 max:181 shoes: Inov8 X-Talon 212 #3
Steep and brambles sums it up really, very tough running but fairly straightforward navigation which was complicated by the terrain, no big mistakes, lost about 30s at 3 and 15-20s at 6, both really shouldn't have happened because I was thrown off by other people (and the mapping), dropped a bit low on 11 so lost maybe 15s, no other control circle mistakes (aim was none so 3 is not great...), lost bits of time from not finding the best routes through the brambles (particularly 9 and 21) so it felt a bit scrappy but I don't think you're going to get a good feeling on an area like that, generally I think I handled it pretty well.
OD through comfortably.
(Garmin thinks 390m climb which seems excessive, map says 200m, it also seriously overestimated climb on warm up and yesterday's run...)
Running warm up/down 5:39 [2] 0.87 km (6:30 / km)
ahr:123 max:132 shoes: Inov8 X-Talon 212 #3
Saturday Mar 14, 2015 #
Running (easy) 24:24 [2] 3.68 km (6:38 / km) +50m 6:13 / km
ahr:127 max:145 shoes: Inov8 Trailroc 245
Friday Mar 13, 2015 #
Running (easy) 24:47 [2] 3.86 km (6:25 / km) +43m 6:05 / km
ahr:128 max:141 shoes: VJ Irock #2
Running warm up/down 13:49 [2] 2.42 km (5:43 / km) +10m 5:36 / km
shoes: Inov8 F-lite 230
S&C 1:00:00 [3]
shoes: Inov8 F-lite 230
5 x 5 squats (30kg, 35kg, 40kg, 40kg, 42.5kg)
with 5 x 8 box jumps and depth landings inbetween
5 x 3 backwards lunges each side (25kg, 30kg, 35kg, 35kg, 35kg)
with 5 x 5 assisted pull ups inbetween
5 x 5 RDLs (30kg, 35kg, 40kg, 40kg, 42.5kg)
with 5 x 10 renegade rows each side inbetween (5kg)
4 x 5 side lunges each side (20kg, 25kg, 25kg, 30kg) [ran out of time for a 5th set]
with 4 x 10 single arm overhead press in lunge position on each side inbetween (5kg)
Then some handstands against the wall - 3 x 30s
Running warm up/down 14:46 [2] 2.35 km (6:17 / km) +60m 5:34 / km
shoes: Inov8 F-lite 230
Thursday Mar 12, 2015 #
S&C 15:00 [1]
Running warm up/down 14:19 [2] 2.19 km (6:32 / km) +20m 6:15 / km
ahr:127 max:136 shoes: Inov8 Trailroc 245
Running hills 30:00 [5] 3.86 km (7:46 / km) +230m 5:59 / km
shoes: Inov8 Trailroc 245
Then some flat sprints at the end - 5 x 50-60m
Times:
2:24 (ahr 155, mhr 175)
2:22 (ahr 162, mhr 179)
2:23 (ahr 164, mhr 179)
2:20 (ahr 163, mhr 181)
2:20 (ahr 162, mhr 180)
2:21 (ahr 163, mhr 182)
Running warm up/down 14:59 [2] 2.32 km (6:28 / km) +15m 6:15 / km
ahr:137 max:145 shoes: Inov8 Trailroc 245
Wednesday Mar 11, 2015 #
S&C 20:00 [1]
Running warm up/down 11:39 [2] 1.84 km (6:20 / km) +12m 6:08 / km
ahr:128 max:142 shoes: Inov8 X-Talon 212 #3
(no gym today so I'll go to the Friday session instead which means I've had to shuffle things around)
Running (terrain) 20:00 [3] 2.31 km (8:39 / km) +50m 7:49 / km
ahr:167 max:178 shoes: Inov8 X-Talon 212 #3
Running warm up/down 10:43 [2] 1.71 km (6:16 / km) +15m 6:00 / km
ahr:140 max:149 shoes: Inov8 X-Talon 212 #3
Running (easy) 25:43 [2] 4.4 km (5:51 / km) +44m 5:34 / km
ahr:134 max:150 shoes: Brooks Adrenaline GTS #3
Tuesday Mar 10, 2015 #
S&C 15:00 [1]
Running (easy) 25:23 [2] 4.03 km (6:18 / km) +45m 5:58 / km
ahr:132 max:147 shoes: Brooks Adrenaline GTS #3
Running warm up/down 15:06 [2] 2.5 km (6:02 / km) +15m 5:52 / km
ahr:133 max:141 shoes: Brooks Adrenaline GTS #3
Running (grass) 49:30 [5] 9.3 km (5:19 / km)
shoes: Inov8 Trailroc 245
2 x [4 min (2 min), 3 min (1.5 min), 2 min (1 min), 1 min (1.5 min)]
4 minutes regroup, then 16 x 15s (15s standing)
Distances:
1.03km (ahr 168, mhr 180)
0.78km (ahr 172, mhr 182)
0.55km (ahr 173, mhr 185)
0.27km (ahr 170, mhr 182)
1.06km (ahr 178, mhr 186)
0.77km (ahr 174, mhr 186)
0.52km (ahr 172, mhr 185)
0.28km (ahr 172, mhr 183)
Really good session, decent recoveries so able to push more on the reps. Running by myself though :( 15s at the end went on forever but good speed work.
Running warm up/down 16:28 [2] 2.5 km (6:35 / km) +62m 5:52 / km
ahr:138 max:150 shoes: Brooks Adrenaline GTS #3
Monday Mar 9, 2015 #
Cycling 30:00 [2] 8.84 km (3:24 / km)
ahr:105 max:112 shoes: Inov8 F-lite 230
S&C 25:00 [3]
Sunday Mar 8, 2015 #
Running warm up/down 5:56 [2] 0.93 km (6:23 / km)
ahr:119 max:137 shoes: Inov8 X-Talon 212 #3
Orienteering 1:11:21 [3] 9.02 km (7:55 / km) +200m 7:07 / km
ahr:159 max:180 shoes: Inov8 X-Talon 212 #3
Thought the event was at Mulgrave Woods which is a really good and tricky area so a bit disappointed...
Not a bad run, just slow, legs tired so a bit of a struggle at times but didn't push it, made some small mistakes towards the end and also lost time in some of the grot but pretty reasonable, just not feeling it today.
Not really running quick enough to need a warm down... Easy day tomorrow anyway.
Saturday Mar 7, 2015 #
Running (easy) 15:20 [2] 2.37 km (6:28 / km) +14m 6:17 / km
ahr:128 max:136 shoes: Inov8 X-Talon 212 #3
Running warm up/down 15:13 [2] 2.42 km (6:17 / km) +14m 6:07 / km
ahr:134 max:155 shoes: XC spikes
Running race (cross country) 24:36 [5] 5.97 km (4:07 / km) +70m 3:54 / km
ahr:185 max:198 shoes: XC spikes
First time running inter-counties, pulled out injured last year, didn't do any selection races the year before, 1st reserve the year before that, the list goes on but I've finally made it!
2nd in the pen so got a good start but the first corner was really tight and complete carnage so lost some time there, then two climbs and two descents straight away, knew I had to work hard on the hills because it's a strength of mine (particularly down), really feeling it after that so second half of the course was a struggle, lost some places but managed to recover and finish strong, one of my teammates came flying past on the last corner so I dug really deep for a good sprint finish and just got her back! Happy with my run, time and position seem pretty good.
Running warm up/down 11:42 [2] 1.73 km (6:46 / km) +6m 6:39 / km
ahr:125 max:139 shoes: XC spikes
Friday Mar 6, 2015 #
S&C 15:00 [1]
Running (easy) 30:04 [2] 4.9 km (6:08 / km) +55m 5:49 / km
ahr:133 max:146 shoes: VJ Irock #2
Thursday Mar 5, 2015 #
S&C 20:00 [1]
Running warm up/down 14:49 [2] 2.21 km (6:42 / km) +28m 6:18 / km
ahr:127 max:141 shoes: Inov8 X-Talon 212 #3
Running hills 30:00 [5] 3.74 km (8:01 / km) +230m 6:08 / km
shoes: Inov8 X-Talon 212 #3
Then some flat sprints at the end - 5 x 50-60m
Times:
2:26 (ahr 153, mhr 175)
2:27 (ahr 160, mhr 177)
2:25 (ahr 162, mhr 180)
2:23 (ahr 163, mhr 182)
2:21 (ahr 165, mhr 183)
2:21 (ahr 165, mhr 183)
Running warm up/down 15:06 [2] 2.34 km (6:27 / km) +16m 6:14 / km
ahr:138 max:150 shoes: Inov8 X-Talon 212 #3
Wednesday Mar 4, 2015 #
Running (easy) 28:15 [2] 4.69 km (6:01 / km) +57m 5:41 / km
ahr:137 max:160 shoes: Brooks Adrenaline GTS #3
Running warm up/down 14:01 [2] 2.46 km (5:42 / km) +10m 5:35 / km
shoes: Inov8 F-lite 230
S&C 1:00:00 [3]
shoes: Inov8 F-lite 230
5 x 5 squats (30kg, 35kg, 37.5kg, 40kg, 42.5kg)
with 5 x 8 box jumps and depth landings inbetween
5 x 3 backwards lunges each side (25kg, 30kg, 30kg, 32.5kg, 35kg)
with 5 x 5 assisted pull ups inbetween
5 x 5 side lunges each side (20kg, 20kg, 30kg, 30kg, 30kg)
with 5 x 8 renegade rows each side inbetween (7.5kg)
5 x 5 RDLs (30kg, 35kg, 37.5kg, 40kg, 42.5kg)
with 5 x 8 single arm overhead press in lunge position on each side inbetween (5kg)
Then some handstands against the wall - 3 x 30s
Running warm up/down 14:26 [2] 2.22 km (6:30 / km) +63m 5:42 / km
shoes: Inov8 F-lite 230
Tuesday Mar 3, 2015 #
S&C 15:00 [1]
Running (easy) 27:28 [2] 4.42 km (6:13 / km) +49m 5:53 / km
ahr:131 max:150 shoes: Brooks Adrenaline GTS #3
Running warm up/down 14:17 [2] 2.63 km (5:26 / km) +14m 5:17 / km
ahr:131 max:140 shoes: Brooks Adrenaline GTS #3
Running (grass) 40:00 [5] 7.9 km (5:04 / km)
shoes: Inov8 X-Talon 212 #3
6 x 3 minutes (1 minute)
Then about 10 minutes or so while the guys did a couple more reps (jogged for about half of it and stopped my watch for the other half).
Then 12 x 15s (15s standing)
Distances:
0.74km (ahr 165, mhr 180)
0.73km (ahr 172, mhr 182)
0.74km (ahr 177, mhr 185)
0.75km (ahr 176, mhr 187)
0.74km (ahr 178, mhr 188)
0.77km (ahr 180, mhr 190)
Need to start doing shorter quicker sessions now so just 6 reps, in a few weeks I might need to ditch these sessions and do my own with shorter reps / longer recoveries...
The 15s were a bit weird as no one seemed to be doing them very fast, I did about 70-80m on them all, probs could have gone quicker but still a good way to end the session.
Running warm up/down 16:23 [2] 2.46 km (6:40 / km) +65m 5:53 / km
ahr:141 max:151 shoes: Brooks Adrenaline GTS #3
Monday Mar 2, 2015 #
Cycling (easy) 30:00 [2] 8.82 km (3:24 / km)
ahr:110 max:119 shoes: Inov8 F-lite 230
S&C 25:00 [3]
Sunday Mar 1, 2015 #
Running (steady) 1:07:00 [3] 12.1 km (5:32 / km) +137m 5:14 / km
ahr:157 max:180 shoes: Inov8 Trailroc 245