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Training Log Archive: jemmerson

In the 7 days ending Feb 22, 2016:

activity	#	time	miles		km		+m
Aqua jogging	4	2:40:00
S&C	4	2:00:00
Running	4	1:57:53	12.02	(9:48)	19.35	(6:06)	414
Orienteering	2	1:28:25	8.05	(10:59)	12.95	(6:50)	337
Total	11	8:06:18	20.07		32.3		751

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Monday Feb 22, 2016 #

Note

Really good weekend but quite full on and after a very busy week last week, I'm feeling pretty behind on everything. Didn't get home until about 10 last night after someone delayed us by about 2.5 hours which doesn't help...

Ankle not been bad over the weekend. Think I was feeling it a little at times during the relay and some slight aching after both races but nothing bad.

7 AM

Aqua jogging 30:00 [2]

5 PM

S&C 25:00 [3]

core

S&C 15:00 [1]

physio exercises

Sunday Feb 21, 2016 #

11 AM

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov8 X-Talon 212 #4

various warming up with some of the first leg girls warming down, and jogging in changeover

Orienteering 30:12 [4] 4.51 km (6:42 / km) +163m 5:40 / km
ahr:179 max:196 shoes: Inov8 X-Talon 212 #4

BUCS relay, last leg for Duzza
Started so far behind everyone (the first boys teams were finishing as I started) so running by myself for the whole thing, had a fantastic time, really enjoyed it and nailed most of it, couple of hesitations and couple of times I deviated from the best route but no proper mistakes and able to push on a bit. Somehow managed to pull us right up through the field to finish 6th behind 4 Edi teams and Sheffield's first team which isn't too bad a result. Ran the 3rd quickest time of everyone behind Charlotte and Sarah.

Running warm up/down 5:29 [2] 0.82 km (6:41 / km)
ahr:149 max:159 shoes: Inov8 X-Talon 212 #4

short warm down with Alice

Saturday Feb 20, 2016 #

Event: BUCS Individual/Relay Championships

2 PM

Running warm up/down 11:53 [2] 1.68 km (7:04 / km) +67m 5:54 / km
ahr:148 max:168 shoes: Inov8 X-Talon 212 #4

jog to start with Beth

Orienteering 58:13 [4] 8.44 km (6:54 / km) +174m 6:15 / km
ahr:181 max:193 shoes: Inov8 X-Talon 212 #4

BUCS, 6th
Reasonable run but plenty of room for improvement, lost my head a bit for a few controls towards the end and was really messy, haven't looked at it in detail yet but fairly pleased I guess. Especially given all the time injured this season, seemed to cope ok with racing. Tough physically but enjoyed most of it.

Running warm up/down 7:28 [2] 1.1 km (6:47 / km) +12m 6:26 / km
ahr:132 max:154 shoes: Inov8 X-Talon 212 #4

warm down with Beth

Friday Feb 19, 2016 #

Note

travelling down to Bristol this evening for BUCS

8 AM

Aqua jogging 50:00 [3]

10 min warm up
1, 2, 3, 4, 5, 4, 3, 2, 1 lengths with about half time recoveries
10 min warm down

Thursday Feb 18, 2016 #

7 AM

Aqua jogging 30:00 [2]

5 PM

Running 42:11 [3] 7.39 km (5:42 / km) +134m 5:14 / km
ahr:153 max:175 shoes: Inov8 Trailroc 245

wanted to do intervals but Kim told me to stick with a steady 40 minute run, ankle feeling fine

6 PM

S&C 15:00 [1]

physio exercises

Wednesday Feb 17, 2016 #

Note

Ankle a lot better today, still a bit achey at times but no pain while running.

12 PM

Running 13:00 [2] 2.5 km (5:12 / km) +25m 4:57 / km
shoes: Inov8 Race Ultra 290

jog to maiden castle, stopped off at Fran's house which is on the way to pick up controls as she did the session last week (and I had to go in and help her make her bed)

S&C 50:00 [3]

Stretching and rolling
5 x 5 split squats each leg (20kg, 25kg, 30kg, 35kg, 40kg)
with 5 x 5 jump squats inbetween (20kg, 25kg, 30kg x 3)
5 x 5 deadlifts (40kg, 50kg, 55kg, 57.5kg, 60kg)
with 5 x 1 sled push inbetween
5 x 5 overhead press (20kg)
with 5 x 10 TRX rows inbetween
(no hurdle / box jumps today because of ankle)

Running 18:53 [3] 2.97 km (6:21 / km) +150m 5:05 / km
shoes: VJ Irock #3

from gym to Houghall to put controls out for my DUOC session, walking for most of the control hanging / collecting but ran some, now completed my 6 sessions for my level 2 coaching!

Running 8:59 [2] 1.59 km (5:39 / km) +26m 5:13 / km
shoes: Inov8 Race Ultra 290

run back home after dropping controls off

Tuesday Feb 16, 2016 #

S&C 15:00 [1]

physio exercises

6 AM

Aqua jogging 50:00 [3]

10 min warm up
4 x 5 lengths (2 lengths easy)
4 x 1 length (20s)
10 min warm down

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