Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Orienteering	3	1:58:02	11.46	(10:18)	18.44	(6:24)	470
Running	4	1:25:26	8.35	(10:14)	13.44	(6:21)	164
S&C	1	30:00
Total	4	3:53:28	19.81		31.88		634

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Sunday Mar 31, 2013 #

Running warm up/down 9:12 [2] 1.43 km (6:26 / km) +7m 6:17 / km
ahr:143 max:162 shoes: VJ Irock

warm up

Orienteering race (long distance) 1:05:29 [4] 9.38 km (6:59 / km) +215m 6:16 / km
ahr:182 max:194 shoes: VJ Irock

JK long, 1st
not as good as yesterday but that seems to be the case for most people, no big mistakes but very scrappy, quite a lot of controls not hit cleanly but did enough to win

Running warm up/down 5:10 [2] 0.73 km (7:05 / km)
ahr:135 max:154 shoes: VJ Irock

warm down

Note

3 good races and won the JK overall so very happy, everything is sore now but got to focus on tomorrow's relay!

Day 3, Course 04 - Splits

Saturday Mar 30, 2013 #

Running warm up/down 11:08 [2] 1.92 km (5:48 / km) +88m 4:43 / km
ahr:154 max:169 shoes: VJ Irock #2

warm up

Orienteering race (middle distance) 37:36 [4] 6.06 km (6:12 / km) +240m 5:11 / km
ahr:187 max:197 shoes: VJ Irock #2

JK middle, 2nd
good run, probably lost less than a minute and pushed hard, Meg won by 2.5 mins and I couldn't really give much more, don't know how she did it...

Running warm up/down 12:40 [2] 1.98 km (6:24 / km) +54m 5:38 / km
ahr:148 max:168 shoes: VJ Irock #2

warm down, including jog back up the hill to clothing dump

Day 2, Course 04 - Splits

Friday Mar 29, 2013 #

Event: JK 2013

Running warm up/down (both) 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Irock

no garmin as it was a world ranking event so distance and time are guesses but I know I did a really good warm up and decent warm down, checked out the model area with Michael but it was very small

Orienteering race (sprint) 14:57 [5] 3.0 km (4:59 / km) +15m 4:52 / km
shoes: VJ Irock

JK sprint, 1st (would have been 3rd on w20)
mostly clean run, got a little bit caught out by number 2 (sneaky control site!) and lost a few secs to no.9 by not spotting the thin open strip next to the oob so went round, also didn't quite get it right coming out of 9 and went up the steps to the left losing a few more secs, also lost a few secs at 14 when I didn't punch properley so went back but over all happy with it, pushed really hard and tried to catch Meg.

Day 1, Course 02 - Splits

Wednesday Mar 27, 2013 #

Running (easy) 27:16 [2] 3.88 km (7:02 / km) +15m 6:54 / km
ahr:142 max:149 (sick) shoes: VJ Irock

cold not quite gone so just a very easy and short run to loosen the legs up a bit before friday (resting tomorrow), took a map of Hambledon with me, would have liked to have done runs with the other JK maps but being ill screwed that up...

S&C 30:00 [2]

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