Training Log Archive: jemmersonIn the 7 days ending May 6, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||
Friday May 6, 2016 #
Note
Aqua jogging 45:00 [2]
Was planning to so some intervals today but legs have been a bit tired all week really, don't think I initially realised how much last weekend had taken out of me, heart rate has also seemed a little high all week. So just an easy session today.
S&C 10:00 [1]
Thursday May 5, 2016 #
Running 30:00 [3] 5.95 km (5:03 / km) +43m 4:52 / km
ahr:161 max:187 shoes: Inov8 Race Ultra 290
10' comfy, 10' steady, 10' tempo
5:32min/k (ahr 146, mhr 166),
5:13min/k (ahr 162, mhr 170),
4:30min/k (ahr 176, mhr 187)
(first one quite quick but there was a lot of downhill)
Running warm up/down 7:35 [2] 1.26 km (6:01 / km) +54m 4:57 / km
ahr:160 max:176 shoes: Inov8 Race Ultra 290
Running 45:41 [2] 8.02 km (5:42 / km) +158m 5:11 / km
ahr:152 max:173 shoes: Inov8 Trailroc 245
Wednesday May 4, 2016 #
Running 43:28 [2] 7.34 km (5:55 / km) +84m 5:36 / km
ahr:146 max:170 shoes: Inov8 Trailroc 245
Running warm up/down 12:00 [2] 2.24 km (5:21 / km) +30m 5:01 / km
shoes: Inov8 Race Ultra 290
S&C 55:00 [3]
Some stretching and rolling
5 x 3 sets of hurdle jumps (3 hurdles + box)
with 5 x 5 deadlifts (40kg, 50kg, 55kg, 60kg, 62.5kg)
3 sets of walking lunges across the room and back (first time with 5kg plate in each hand, 2nd time with 10kg plate in each hand, 3rd time with 10kg bar)
New exercise so just focusing on that really and no other leg stuff for the day, hurts much more than you would think!
Finished with about 12 minutes of brutal core, led by Fran.
Running warm up/down 13:18 [2] 2.22 km (5:59 / km) +56m 5:19 / km
shoes: Inov8 Race Ultra 290
Tuesday May 3, 2016 #
S&C 20:00 [1]
Running 34:54 [2] 5.78 km (6:02 / km) +59m 5:45 / km
ahr:141 max:168 shoes: Inov8 Trailroc 245
Running warm up/down 13:34 [2] 2.45 km (5:32 / km) +28m 5:14 / km
ahr:139 max:157 shoes: VJ Irock #3
Running 21:00 [5] 4.22 km (4:59 / km) +70m 4:36 / km
shoes: VJ Irock #3
Session was supposed to be 4 x 6 mins (90s) but half way through the 3rd one my stomach was feeling really dodgy and I had to stop, really frustrating as it was shaping up to be a great session...
1.38km (ahr 175, mhr 188)
1.39km (ahr 184, mhr 191)
3rd rep stopped after about 5 mins - 1.18km
Running warm up/down 24:02 [2] 3.72 km (6:28 / km) +72m 5:53 / km
ahr:159 max:176 shoes: VJ Irock #3
Monday May 2, 2016 #
Note
Running 27:09 [2] 4.55 km (5:58 / km) +64m 5:34 / km
ahr:142 max:166 shoes: Brooks Adrenaline GTS #3
So went back home and went for a short run instead. Ideally wanted a day off running after the weekend but needed to get my legs moving. Everything feeling fine, just tired.
S&C 25:00 [3]
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