Training Log Archive: jemmersonIn the 7 days ending May 1, 2016:
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Sunday May 1, 2016 #
Note
Running warm up/down 13:43 [2] 1.95 km (7:02 / km) +24m 6:38 / km
ahr:139 max:162 shoes: Inov8 Oroc 280
Orienteering 31:59 [4] 5.05 km (6:20 / km) +170m 5:25 / km
ahr:182 max:190 shoes: Inov8 Oroc 280
Clean into the first control and there seemed to be lots of people around but on the way to 2 it was just me and Laura Goy at the front, I took the lead but I could tell she wasn't far behind me, really pushed on the downhill legs (3/4/5/6) because I know that's where I can make up time, easy nav so pushing quite hard, 3 uphill legs were tough and I was flagging up to 11 and I could tell Laura was closing the gap, was able to recover on the path to 12 so I could start pushing again but Laura seemed to disappear. Lost about 30s on 13, probably paying more attention to where I was putting my feet than looking at my compass but it just didn't look right in there. 16 also wasn't what I expected, lost maybe 10s there. Then after spectator let go on the long downhill again, good balance of reading the map and legging it. 21 seemed to be further down the stream than it should have been so I climbed some extra height there, and then the long brutal climb up to the last 2 controls killed me. Been pushing so hard around the whole course I didn't have anything left for that hill but I gave it what I could. Finished with a 4 minute lead, really don't understand what happened to everyone else, looking at the map (and at the start list) you would have thought it would be a really tight and fast race without much room for error. So didn't get the exciting head-to-head race I wanted but still had a lot of fun and really pleased with my performance.
Running warm up/down 11:29 [2] 1.54 km (7:27 / km) +22m 6:58 / km
ahr:128 max:149 shoes: Inov8 Oroc 280
Saturday Apr 30, 2016 #
Running 15:04 [2] 2.64 km (5:42 / km) +36m 5:21 / km
ahr:139 max:162 shoes: Inov8 X-Talon 212 #4
Running warm up/down 14:07 [2] 2.21 km (6:23 / km) +42m 5:50 / km
ahr:139 max:167 shoes: Inov8 X-Talon 212 #4
Orienteering 52:49 [4] 8.04 km (6:34 / km) +225m 5:46 / km
ahr:184 max:192 shoes: Inov8 X-Talon 212 #4
Everything just seemed to work today and I felt really in control, most of the course was in the really tricky section so just focused on trying to be clean and pushing whenever I could, few little wobbles but we're talking nothing more than about 15s at a time, except on 21 probs lost more like 20s, very hard to tell where the edge of the marsh was so faffed a bit looking for the pit. On all of the longer legs I was able to push quite hard for most of the leg and I really went for the downhills (when it was safe to do so). Caught Beth about 9/10 and she was flying so had to work really hard to keep with her and I was already starting to tire, able to keep up with her by taking better lines and being cleaner into some of the controls but she left me for dead on the hills. Probably wouldn't have been able to quite keep the pace up without Beth to push me but don't think it made too much difference. Really enjoyed it and so happy to finally win the British long after 3 years of finishing 2nd!
Running warm up/down 12:49 [2] 1.52 km (8:26 / km) +47m 7:18 / km
ahr:138 max:163 shoes: Inov8 X-Talon 212 #4
Friday Apr 29, 2016 #
Note
(rest day)
Thursday Apr 28, 2016 #
Running 56:39 [2] 9.04 km (6:16 / km) +162m 5:45 / km
ahr:140 max:174 shoes: Inov8 Trailroc 245
(up until the sprints at the end, pace was 6:24 min/km and ahr was 136 - very easy but British at the weekend anyway)
Wednesday Apr 27, 2016 #
Running 41:01 [2] 7.01 km (5:51 / km) +112m 5:25 / km
ahr:142 max:171 shoes: VJ Irock #3
Running warm up/down 12:00 [2] 2.19 km (5:29 / km) +22m 5:13 / km
shoes: Inov8 Race Ultra 290
S&C 1:00:00 [3]
5 x 3 sets of hurdle jumps (3 hurdles + box)
with 5 x 5 jump squats (20kg)
5 x 5 deadlifts (40kg, 50kg, 55kg, 57.5kg, 60kg)
with 5 x 5 overhead press (20kg)
5 x 1 sled push
with 5 x 10 TRX rows
Then about 15 minutes of brutal core courtesy of Fran.
Running warm up/down 13:28 [2] 2.22 km (6:04 / km) +58m 5:22 / km
shoes: Inov8 Race Ultra 290
Tuesday Apr 26, 2016 #
S&C 20:00 [1]
Running 28:47 [2] 4.77 km (6:02 / km) +91m 5:31 / km
ahr:140 max:166 shoes: Inov8 Trailroc 245
Running warm up/down 14:30 [2] 2.76 km (5:15 / km) +21m 5:04 / km
ahr:142 max:156 shoes: Inov8 X-Talon 212 #4
Running 25:30 [5] 5.3 km (4:49 / km)
ahr:170 max:187 shoes: Inov8 X-Talon 212 #4
Very short session as its the British this weekend, wanted to do more (and with less recovery) but I've been slowly learning that I should actually listen to Bashir... Running with Heather, she's always happy to just go along with whatever I have planned. Mixture of hail, strong winds and sunshine made it an interesting session...
Distances:
0.74km (ahr 168, mhr 182)
0.74km (ahr 177, mhr 185)
0.74km (ahr 181, mhr 187)
0.27km (ahr 171, mhr 181)
0.27km (ahr 175, mhr 185)
0.27km (ahr 176, mhr 187)
0.15km (ahr 166, mhr 179)
0.15km (ahr 174, mhr 184)
0.16km (ahr 175, mhr 185)
Running warm up/down 13:10 [2] 2.16 km (6:06 / km) +56m 5:24 / km
ahr:153 max:170 shoes: Inov8 X-Talon 212 #4
Monday Apr 25, 2016 #
Note
Aqua jogging 55:00 [3]
10 x 2 lengths (1 length)
3 x 1 length without belt
10 min warm down
S&C 25:00 [3]
S&C 15:00 [1]