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Training Log Archive: jemmerson

In the 7 days ending Feb 8, 2016:

activity	#	time	miles		km		+m
Running	5	2:32:10	16.81	(9:03)	27.05	(5:38)	236
S&C	4	2:20:00
Orienteering	1	48:25	3.06	(15:48)	4.93	(9:49)	194
Aqua jogging	1	30:00
Total	9	6:10:35	19.87		31.98		430

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Monday Feb 8, 2016 #

Note
(rest day)

Up early to go aquajogging but pool was shut because someone had a heart attack or something so went back home. Need a day off running and didn't have time to go to the gym to cycle.

5 PM

S&C 25:00 [3]

Core

S&C 15:00 [1]

Physio exercises

Sunday Feb 7, 2016 #

Event: BOK Trot & ASO Orienteering

Note

Good weekend. Pretty big increase in running volume but doesn't seem to be much reaction to it which is great. This week going to try running 3 days in a row, then hopefully lots of training next weekend.

10 AM

Running warm up/down 6:29 [2] 1.14 km (5:41 / km)
ahr:138 max:154 shoes: Inov8 X-Talon 212 #4

jog to the start

Orienteering 48:25 [3] 4.93 km (9:49 / km) +194m 8:12 / km
ahr:163 max:181 shoes: Inov8 X-Talon 212 #4

BOK Trot, short brown, won't go into all the details but legs completely shot from yesterday so this was such a slog, accepted it early on so just walked up most hills, also spent a lot of time just faffing, never planning on racing it so not really in the right mindset so spent way too long trying to pick the best route through brambles / across the stream etc, basically just out for a jog. Missed out a big loop because I knew I'd already overdone the running for the weekend, feeling the ankle a bit at times but nothing bad. Some aching afterwards.

Running warm up/down 4:37 [2] 0.8 km (5:46 / km)
ahr:135 max:145 shoes: Inov8 X-Talon 212 #4

jog back to car, keeping warm up and down short today

Saturday Feb 6, 2016 #

8 AM

Running 15:00 [2] 2.5 km (6:00 / km) +4m 5:57 / km
shoes: Inov8 X-Talon 212 #4

Morning jog from hotel in Cheltenham, uninspiring but managed to do it off road, couple of minutes of drills and strides in the middle

12 PM

Running warm up/down 6:43 [2] 1.26 km (5:20 / km)
ahr:155 max:172 shoes: Inov8 X-Talon 212 #4

initial warm up

Running warm up/down 5:24 [2] 0.86 km (6:17 / km)
ahr:159 max:181 shoes: XC spikes

more warming up, including drills and strides

Running race (XC ) 25:02 [5] 5.77 km (4:20 / km) +8m 4:19 / km
ahr:192 max:197 shoes: XC spikes

BUCS XC, 91st (out of a lot)
No idea how it was going to go given the injuries, not been a great season so far, so pleasantly surprised with fitness and very happy with the result. Dead flat course but made tough by all the mud. Heavy rain and the boys running 3 laps of the course made sure it was properly churned up! Thoroughly enjoyed getting the chance to race again.

Running warm up/down 17:45 [2] 2.26 km (7:51 / km)
ahr:138 max:152 shoes: XC spikes

various warming down with different people, and watching mens b race

Friday Feb 5, 2016 #

S&C 15:00 [1]

physio exercises

Note

Long journey down to Gloucester for BUCS XC

8 AM

Aqua jogging 30:00 [2]

Thursday Feb 4, 2016 #

7 AM

Running 45:41 [2] 8.02 km (5:42 / km) +147m 5:13 / km
shoes: Inov8 Trailroc 245

Been feeling like I could run for a few days but taken ages for this cold to actually leave my system and I want to be able to run well on Saturday, finally feel like it's all gone. Threw in a few 30s efforts at the end to try to wake my legs up before the weekend.

Wednesday Feb 3, 2016 #

12 PM

Running warm up/down 12:01 [2] 2.16 km (5:34 / km) +5m 5:30 / km
shoes: Inov8 Race Ultra 290

jog to MC

S&C 1:00:00 [3]

Some stretching and rolling
5 x 5 split squats (20kg, 25kg, 30kg, 35kg, 35kg)
With 5 x 5 jump squats inbetween (20kg, 25kg, 25kg, 30kg, 30kg)
5 x 5 deadlifts (40kg, 50kg, 55kg x 3) - thought I'd be able to do 60kg this week but the split squats and squat jumps tired my legs out quite a lot so could only manage this.
With 5 sled pushes inbetween
5 x 5 overhead press (20kg)
With 5 x 10 TRX rows inbetween
Then 3 x 5 box jumps, need to build up to doing more jumping, the box was high but it's soft so no pain and no reaction afterwards, going to try some hurdle jumps next week!

Running warm up/down 13:28 [2] 2.28 km (5:54 / km) +72m 5:06 / km
shoes: Inov8 Race Ultra 290

jog home

Tuesday Feb 2, 2016 #

6 PM

S&C 25:00 [3]
(sick) (rest day)

core

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