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Training Log Archive: Jemmerson

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running6 2:31:30 15.94(9:30) 25.65(5:54) 159
  Orienteering3 2:05:30 10.44(12:01) 16.8(7:28) 461
  Aqua jogging 1 45:00
  Strength and conditioning1 35:00
  Running - intervals1 20:00 2.56(7:49) 4.12(4:51)
  Total8 6:17:00 28.94 46.57 620

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Sunday Oct 2, 2016 #

10 AM

Running warm up/down 14:12 [2] 2.51 km (5:39 / km)
ahr:149 max:172 shoes: Inov8 Oroc 280

warm up - jogging, drills and strides

Orienteering 1:14:34 [4] 8.39 km (8:53 / km) +300m 7:32 / km
shoes: Inov8 Oroc 280

JEC long
Never really happened, felt sluggish moving through the terrain and definitely didn't have the fitness to race a third day in a row, made some small mistakes quite early on and some general faffing as I wasn't attacking the terrain enough. Then on the way down the steep slope out of 10 I went over on my ankle (went over on it at JWOC and following that had many issues over the summer but thought it was all set now), thought I could run it straight off but really struggled to get going and for a few controls was really struggling. By this point I was in the minging green and really not in the mood for it, plenty of time lost in the green and by the time I was out of it I had given up a bit. Kept going to the finish (and I think I was pretty clean the rest of the way) but just not feeling it. A very average feeling run but it's not like I've really done much training since JWOC so no surprises.

Absolutely gutted for Sarah losing it on the penultimate control, on for a class result (and was winning at 11).

Running warm up/down 11:55 [2] 1.82 km (6:33 / km)
shoes: Inov8 Oroc 280

warm down with Sarah
(forgot to save my garmin between race and warm down so figured out times/distances but don't know separate heart rates or climb)

Saturday Oct 1, 2016 #

12 PM

Running warm up/down 13:40 [2] 2.1 km (6:30 / km)
ahr:149 max:169 shoes: Inov8 Oroc 280

warm up - jogging, drills and strides

Orienteering race 36:15 [4] 5.54 km (6:33 / km) +130m 5:51 / km
ahr:186 max:195 shoes: Inov8 Oroc 280

JEC relay, last leg with Fiona and Saz, 5th
SUI1 and SWE3 went out with a gap and then I went out with the pack of SWE1, SWE2, DEN1, FRA1, closely followed by SUI2. On my own to 1 and regrouped on the way to 2, Simona flew past us, had same gaffle at 3 as SWE1 and DEN1 and lost the others. Running with Elin basically the whole way and just trying desperately to keep up! Then we completely missed the compulsory bridge on the way to 12 (as did some others), I thought it would be obvious and was following Elin whilst trying to plan ahead, we hit the river to the right of the bridge and then turned right and took a while to realise and turn around so of course the Danish girl got past us. Then I made a small mistake at 13 and Elin got ahead but I caught her again just before the next river crossing. She was running way stronger than me and I didn't stand a chance at getting past her. I actually punched the penultimate control first but had nothing in my legs up the hill to the last control.

5th (behind SUI2, SUI1, DEN1, SWE1) is a very good result considering the quality of the teams but I know it should have been 4th if we'd got that bridge, and maybe even 3rd if I'd got the bridge and Elin didn't, so very annoyed with myself but I'll take that result. I have now done 2 JEC relays and been 5th both times, as well as 5th at JWOC this year, would be nice to build on that at some point

Running warm up/down 12:03 [2] 2.03 km (5:56 / km)
ahr:152 max:166 shoes: Inov8 Oroc 280

warm down with Kim warming up, at least until she picked the pace up too much for my tired legs!

Friday Sep 30, 2016 #

8 AM

Running 16:21 [2] 2.85 km (5:44 / km)
shoes: Inov8 X-Talon 212 #5

morning jog with Sarah, including a few strides towards the end
5 PM

Running warm up/down 13:31 [2] 2.09 km (6:28 / km)
ahr:148 max:178 shoes: Inov8 X-Talon 212 #5

warm up - jogging around the model map, drills and strides

Orienteering race 14:41 [5] 2.87 km (5:07 / km) +31m 4:51 / km
ahr:187 max:195 shoes: Inov8 X-Talon 212 #5

JEC sprint, 13th
Quite happy with this race, obviously not been training much so was never going to be as quick as the top girls. 49s behind the leader and was 52s down on the quickest split on the long leg as I took the left route choice which was much slower so lost most of the race on that. Actually running well for most of it with a couple of fastest splits and not really losing any time anywhere else. Didn't expect a lot but did my best and a decent result.

Running warm up/down 12:51 [2] 2.13 km (6:02 / km)
ahr:149 max:163 shoes: Inov8 X-Talon 212 #5

warm down with Saz

Thursday Sep 29, 2016 #

(rest day)

Travelling to JEC. Team visited model area but resting my foot before 3 races.

Wednesday Sep 28, 2016 #

8 AM

Running 30:07 [2] 5.55 km (5:26 / km) +50m 5:12 / km
shoes: Brooks Adrenaline GTS #3

with Mar

Tuesday Sep 27, 2016 #

9 AM

Aqua jogging 45:00 [2]

11 AM

Strength and conditioning 35:00 [3]

usual core and some basic leg stuff

Monday Sep 26, 2016 #

9 AM

Running warm up/down 13:21 [2] 2.28 km (5:51 / km) +46m 5:19 / km
ahr:135 max:152 shoes: Inov8 Race Ultra 290

jog to maiden castle

Running - intervals 20:00 [5] 4.12 km (4:51 / km)
ahr:173 max:191 shoes: Inov8 Race Ultra 290

7 x 2 min (1 min)
(thought I did 8 but miscounted)
0.51km (ahr 158, mhr 178)
0.53km (ahr 173, mhr 186)
0.52km (ahr 176, mhr 188)
0.53km (ahr 178, mhr 190)
0.52km (ahr 180, mhr 190)
0.52km (ahr 181, mhr 191)
0.52km (ahr 181, mhr 191)
Shortened session because JEC at the weekend, just trying to get the legs moving quickly. Felt like hard work.

Running warm up/down 13:29 [2] 2.29 km (5:53 / km) +63m 5:11 / km
ahr:148 max:167 shoes: Inov8 Race Ultra 290

jog home

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