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Training Log Archive: jemmerson

In the 7 days ending Nov 22, 2015:

activity	#	time	miles		km		+m
Running	8	5:05:25	31.53	(9:41)	50.74	(6:01)	654
S&C	5	2:25:00
Orienteering	2	1:20:40	6.54	(12:20)	10.52	(7:40)	222
Cycling	1	55:00	11.56	(4:46)	18.6	(2:57)
Aqua jogging	1	30:00
Total	14	10:16:05	49.62		79.86		876

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Sunday Nov 22, 2015 #

Note

Good weekend. Felt a bit coldy throughout but it never really developed into a full on cold and seems to be nearly gone today which is a relief. Also been feeling the hamstring a bit in all the sessions , not painful but just kind of aware of it, I guess I've done quite a lot in the past couple of weeks so not too surprising and terrain was tough too. Not really sure what training to do next week, was going to have quite a hard week... I'll take a rest day tomorrow at least to let everything settle down.

10 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Irock #3

warm up
(no garmin as I lost it somewhere on the minibus while I was getting ready and had a big panic trying to find it before I started, luckily Paul chased me down and got it to me in the -2 box! #topcoach )

Orienteering 39:06 [3] 5.4 km (7:14 / km) +150m 6:21 / km
ahr:166 max:179 shoes: VJ Irock #3

OK nuts trophy, green course
Again a reasonable run with room for improvement, I didn't learn anything from the previous night and went straight to number 1, not a good choice, also either the control was in the wrong place or the map was awful around there... At number 4 I was stood on the spur and couldn't see the control at all, think it was hung way too low down the spur, otherwise just being a bit slow and trying to bash through the shitty terrain.

Running warm up/down 7:52 [2] 1.07 km (7:21 / km) +33m 6:22 / km
ahr:134 max:153 shoes: VJ Irock #3

warm down

Green - Splits

Saturday Nov 21, 2015 #

10 AM

Running warm up/down 12:48 [2] 1.83 km (7:00 / km) +13m 6:45 / km
ahr:135 max:158 shoes: VJ Irock #3

warm up with the squad, jogging and drills

Running 30:00 [3] 4.2 km (7:09 / km)
ahr:162 max:180 shoes: VJ Irock #3

Planning session with the squad - run 600m loop while trying to plan routes for a course on the Venice city map (very complicated), then draw what you can remember at the end of the loop and go again, continuous for half an hour. I did about 21 minutes of running and ran 4.2km so must have done 7 loops. (stopped my watch while I was drawing so heart rate values are just for while I was running)

Running warm up/down 10:13 [2] 1.63 km (6:16 / km) +16m 5:58 / km
ahr:142 max:153 shoes: VJ Irock #3

warm down

5 PM

Running warm up/down 11:02 [2] 1.65 km (6:41 / km) +59m 5:40 / km
ahr:145 max:164 shoes: VJ Irock #3

warm up

Orienteering 41:34 [3] 5.12 km (8:07 / km) +72m 7:35 / km
ahr:167 max:183 shoes: VJ Irock #3

Southern night champs, green course
Pretty decent run, used paths quite often because the terrain was really tough, went straight on a couple of legs with path options which was definitely a mistake as it was slow going, also lost a lot of time stuck in brambles before 9, didn't make any proper mistakes but a bit hesitant/wobbly into a few.

Running warm up/down 8:59 [2] 1.39 km (6:28 / km) +10m 6:14 / km
ahr:131 max:150 shoes: VJ Irock #3

warm down with Saz

Friday Nov 20, 2015 #

S&C 15:00 [1]

physio exercises

Note
(sick) (rest day)

Felt like I was coming down with something so no run today. 5 hours travelling to Surrey for GB squad weekend.

Thursday Nov 19, 2015 #

7 AM

Running 54:47 [2] 9.12 km (6:00 / km) +163m 5:31 / km
ahr:141 max:166 shoes: Inov8 Trailroc 245

4 PM

Cycling 55:00 [3] 18.6 km (2:57 / km)
shoes: Inov8 F-lite 230

10 min warm up
10 x 2 min (1 min)
5 x 30s (30s)
10 min warm down

Wednesday Nov 18, 2015 #

S&C 15:00 [1]

physio exercises

7 AM

Running 40:16 [2] 6.76 km (5:57 / km) +100m 5:33 / km
ahr:141 max:168 shoes: VJ Irock #3

12 PM

Running warm up/down 10:44 [3] 2.3 km (4:40 / km)
shoes: Inov8 Race Ultra 290

run to maiden castle with my housemate who plays ultimate frisbee for GB and is crashing our gym sessions, he was proper pacing it, probs because it was tipping it down with rain

S&C 55:00 [3]

Some stretching and rolling
4 x 5 squats (30kg, 35kg, 40kg, 40kg)
with 4 x 10 TRX rows inbetween
4 x 5 deadlifts (40kg, 45kg, 50kg, 50kg)
with 4 x 10 alternate single arm overhead press each arm inbetween (half 5kg, half 7.5kg)
Lots of box jumps, from standing and then from dropping off a smaller box
5 x sled pushes

Running warm up/down 11:09 [2] 1.87 km (5:58 / km) +62m 5:07 / km
shoes: Inov8 Race Ultra 290

jog home

Tuesday Nov 17, 2015 #

7 AM

Running 28:33 [2] 4.46 km (6:24 / km) +55m 6:02 / km
ahr:135 max:161 shoes: Brooks Adrenaline GTS #3

7 PM

Running warm up/down 13:54 [2] 2.33 km (5:58 / km) +25m 5:40 / km
ahr:140 max:153 shoes: Brooks Adrenaline GTS #3

jog to MC

Running 42:30 [5] 8.64 km (4:55 / km) +58m 4:46 / km
ahr:173 max:192 shoes: Inov8 X-Talon 212 #4

5 minutes steady, 2 min regroup
3 x 3 minutes (90s), 2 x 2 minutes (60s), 1 minute
3 min rest, then 3 x 3 minutes (90s)
Session was 2 of the first set but I wasn't going to do the full session, recoveries were decent so I decided to just miss the last few reps.
Distances:
0.75km (ahr 173, mhr 185)
0.74km (ahr 181, mhr 188)
0.73km (ahr 183, mhr 191)
0.50km (ahr 183, mhr 191)
0.50km (ahr 185, mhr 191)
0.26km (ahr 179,mhr 190)

0.73km (ahr 182, mhr 191)
0.73km (ahr 185, mhr 192)
0.73km (ahr 184, mhr 191)

Fun session! Think I started to feel the injury a little towards the end but on the whole feeling good. Rain managed to stop for us but so muddy!

Running warm up/down 12:38 [2] 1.99 km (6:21 / km) +60m 5:31 / km
ahr:148 max:163 shoes: Brooks Adrenaline GTS #3

jog home

10 PM

S&C 20:00 [1]

balance board

Monday Nov 16, 2015 #

7 AM

Aqua jogging 30:00 [2]

7 PM

S&C 25:00 [3]

core

S&C 15:00 [1]

physio exercises

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