Training Log Archive: jemmersonIn the 7 days ending Jun 2, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||
Monday Jun 2, 2014 #
S&C 10:00 [1]
Note
S&C 40:00 [3]
Sunday Jun 1, 2014 #
Running warm up/down 6:53 [2] 1.1 km (6:15 / km)
ahr:144 max:142 shoes: Inov8 X-Talon 212 #2
Orienteering race 29:40 [4] 5.16 km (5:45 / km) +110m 5:12 / km
ahr:177 max:189 shoes: Inov8 X-Talon 212 #2
So fast, tried to hang on to Kirstin but she dropped me a few controls from the finish and I faded but still a really good run and a couple of minutes clear of the next runners, except for the last few controls there was always someone punching just ahead of me so I knew where the controls were which made it much easier! Unfortunately the rest of my team pulled out so it was just me running n/c :(
Routegadget (course 2BB) - http://www.boc.routegadget.co.uk/rg2/#17
Running warm up/down 6:54 [2] 1.06 km (6:31 / km)
ahr:146 max:154 shoes: Inov8 X-Talon 212 #2
Saturday May 31, 2014 #
Running warm up/down 14:10 [2] 2.3 km (6:10 / km) +141m 4:43 / km
ahr:139 max:154 shoes: Inov8 X-Talon 212
Orienteering race 1:07:56 [4] 8.23 km (8:15 / km) +280m 7:03 / km
ahr:173 max:186 shoes: Inov8 X-Talon 212
Nothing disastrous but a few small mistakes which add up, reckon I lost quite a bit of time to Sarah on running speed, really struggled on the hills and it was horrible underfoot, seriously tough terrain!
routegadget - http://www.boc.routegadget.co.uk/rg2/#16 course 6
Running warm up/down 12:33 [2] 1.92 km (6:32 / km) +65m 5:35 / km
ahr:152 max:163 shoes: Inov8 X-Talon 212
Friday May 30, 2014 #
S&C 20:00 [1]
10 min balance board
Just managed to fit this in before travelling to the British, took about 6 hours to get there because of so much traffic!
Cycling 30:07 [2] 10.02 km (3:00 / km) +56m 2:55 / km
ahr:129 max:143 shoes: Inov8 F-lite 230
Thursday May 29, 2014 #
S&C 20:00 [1]
10 min balance board
Note
course 6 for individual and c for relay
Running warm up/down 10:18 [2] 1.56 km (6:36 / km)
ahr:136 max:148 shoes: Inov8 X-Talon 212
Running hills (grass) 18:00 [5] 3.0 km (6:00 / km) +70m 5:22 / km
shoes: Inov8 X-Talon 212
Usually would do 10 plus some short steeper ones but this is the first hill intervals session I've done in ages and I don't want to aggravate my achilles so I'll build up to that.
Times:
48s (ahr 148, mhr 170)
50s (ahr 158, mhr 179)
49s (ahr 172, mhr 182)
49s (ahr 173, mhr 186)
49s (ahr 175, mhr 185)
48s (ahr 175, mhr 187)
Then easy jog/walk for a few minutes followed by 6 x 60m sprints on the flat.
Times a bit slower than I would have hoped for but my calves felt really tight before I started so that might have affected it a bit...
Running warm up/down 9:32 [2] 1.46 km (6:32 / km)
ahr:149 max:158 shoes: Inov8 X-Talon 212
S&C 20:00 [3]
Wednesday May 28, 2014 #
S&C 20:00 [1]
10 min balance board
Running (drills) 43:44 [2] 4.87 km (8:59 / km)
ahr:143 max:172 shoes: Inov8 X-Talon 212
Taekwondo 1:00:00 [3]
Tuesday May 27, 2014 #
S&C 20:00 [1]
10 min balance board
Running (easy) 31:42 [2] 4.96 km (6:23 / km) +18m 6:17 / km
ahr:140 max:151
Running (track) 1:00:00 [5] 8.0 km (7:30 / km)
ahr:152 max:193 shoes: Inov8 F-lite 230
Times:
3:28 (2:46, 0:42) (ahr 179, mhr 189)
3:30 (2:49, 0:41) (ahr 179, mhr 191)
3:32 (2.50, 0:42) (ahr 181, mhr 193)
Quite glad we left it at 3 because they were quick!
Jog and drills to warm up and long warm down