Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jemmerson

In the 7 days ending Oct 16:

activity # timemileskm+m
  Running6 2:59:47 19.03(9:27) 30.63(5:52) 342
  Strength and conditioning3 1:55:00
  Aqua jogging 1 1:00:00
  Orienteering1 35:52 3.32(10:47) 5.35(6:42) 115
  Running - intervals1 27:00 3.82(7:04) 6.15(4:23)
  Total9 6:57:39 26.18 42.13 457

» now

Sunday Oct 16 #

12 PM

Running warm up/down 9:02 [2] 1.54 km (5:52 / km)
ahr:139 max:159 shoes: Icebug Acceleritas 4 RB9X

warm up
(trying out the Icebugs I won at the British for the first time, haven't had much chance to try them yet)

Orienteering 35:52 [4] 5.35 km (6:42 / km) +115m 6:03 / km
ahr:181 max:198 shoes: Icebug Acceleritas 4 RB9X

CSC final, green women, 2nd behind Cecilie
Having a good run until 13, came out of 12 and thought it was a great opportunity to save some time on the path, so map away and legged it down the wrong path, absolute moron, took a while to notice and by that time I'd gone quite far so ended up losing about 2.5 mins and I only finished 1 min down. Also lost a little bit of time near the control at 12 and 15 from switching off a bit. Disappointed that the course didn't make the most of the area and we didn't get in the good bits but it did require lots of quick thinking when at speed so took the opportunity to push hard, shame that I pushed it over the edge towards the end.

Running warm up/down 9:34 [2] 1.49 km (6:25 / km) +9m 6:14 / km
ahr:145 max:162 shoes: Icebug Acceleritas 4 RB9X

warm down with Rachel, solid performance from her today to make me proud

total running for the day about 55 mins which was the aim

Saturday Oct 15 #

8 AM

Running 44:24 [2] 7.52 km (5:54 / km) +68m 5:39 / km
ahr:146 max:166 shoes: Inov8 Trailroc 245

easy 45 today, CSC tomorrow will count as my second session for the week so I'll take it quite hard, only a short course so with warm up/down the time should be about right

Friday Oct 14 #

Strength and conditioning 20:00 [1]

balance board
(done a lot of this over the summer, as since going over on my ankle at jwoc its has been very dodgy whenever in terrain, but not been logging it)
1 PM

Aqua jogging 1:00:00 [3]

10 min warm up
3 x [4 lengths (1 length), 3 lengths (1 length), 2 lengths (1 length)]
10 min warm down
(As usual, length meaning a half length and back, each one taking about 1 min, and recovery lengths taking about 90s)

Thursday Oct 13 #

8 AM

Running 55:55 [2] 9.52 km (5:52 / km) +109m 5:33 / km
shoes: Inov8 Race Ultra 290

'long' run, feeling the DOMS so took a while to get going
(heart rate monitor battery needs replacing)

Wednesday Oct 12 #

1 PM

Running warm up/down 13:55 [2] 2.41 km (5:46 / km) +35m 5:23 / km
shoes: Inov8 Race Ultra 290

jog to MC

Strength and conditioning 1:00:00 [3]

First gym session back! This year we're with athletics/xc which makes sense as the only people at the orienteering session would be me, Fran and Mariama and we're all in the xc team anyway.
Quite a basic session as it's the first one. Still going to hurt tomorrow though as I haven't done any weights since June.

Some mobility stuff
30 landings
4 x 5 box jumps (quite low)
3 x 6 goblet squats (17.5kg)
alternating with 3 x 10 (each side) single leg bridges with one foot on a box and the other leg straight up in the air
3 x 10 dumbbell overhead press (2 x 7.5kg)
alternated with 3 x 10 TRX rows
3 x 10 (each side) split squats (10kg dumbbell)
alternated with 30s plank
2 PM

Running 19:48 [2] 3.51 km (5:38 / km) +30m 5:25 / km
shoes: Inov8 Trailroc 245

Gym finished at 2 and I was running the O session at 3 so got a lift home with one of the xc girls even though I prefer to run back. Walked down to the session as I was carrying all the controls but ran a bit while putting them out and then ran home afterwards. Supposed to run for 30 min today so about right.

Tuesday Oct 11 #

7 PM

Running warm up/down 13:14 [2] 2.32 km (5:42 / km) +33m 5:20 / km
ahr:145 max:161 shoes: Brooks Adrenaline GTS #3

jog to Maiden Castle

Running - intervals 27:00 [5] 6.15 km (4:23 / km)
ahr:182 max:194 shoes: Inov8 X-Talon 212 #5

7 x 3 min (1 min)
0.77km (ahr 176, mhr 185)
0.75km (ahr 180, mhr 187)
0.75km (ahr 183, mhr 189)
0.76km (ahr 185, mhr 191)
0.75km (ahr 187, mhr 192)
0.75km (ahr 188, mhr 194)
0.75km (ahr 188, mhr 194)
Just did 7 to keep the overall session time down, not sure if this might be pushing it, guess I'll see how the foot is tomorrow. It's been really good over the last few days. Anyway decent session, good starting point to build on. Also really good turn out tonight, first week of term and all that.

Running warm up/down 13:55 [2] 2.32 km (6:00 / km) +58m 5:20 / km
ahr:144 max:160 shoes: Brooks Adrenaline GTS #3

run back home with Fran

Monday Oct 10 #

(rest day)

Term started today, yes finally! This term is going to be horrific for me as all lab stuff has been condensed into this term and my timetable is packed, next term will be a lot easier though. This week is fine though as quite a few things don't start until next week.
9 AM

Strength and conditioning 35:00 [3]

usual core plus a little bit of legs

« Earlier | Later »