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Training Log Archive: Jemmerson

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running4 2:08:12 13.49(9:30) 21.71(5:54) 267
  Strength and conditioning3 1:45:00
  Orienteering1 1:16:50 6.49(11:51) 10.44(7:22)
  Running - intervals1 36:00 4.68(7:42) 7.53(4:47)
  Total6 5:46:02 24.66 39.68 267

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

Note
(injured) (rest day)

Not running the relays today. Achilles feeling fine without shoes on (just achy in the morning) but painful just walking in shoes so never would have managed to run. Luckily Dr Rollins was on hand in the England team so had a chat with her after the individual. Probably come about from the combination of running on sand and existing plantar fasciitis. She gave me some orthopaedic felt to put on my heel with a hole over the painful bit to relieve the pressure so walking isn't as bad anymore.

Disappointing weekend as far as the SHIs is concerned. England missed out to Scotland by just 1 point and me completing my course on Saturday (which would have involved taking off my shoe and a combination of walking and crawling) probably would have made that difference. Also gutted to miss the relay as I love running relays so much but good to see England do so well, even if it wasn't enough to catch the individual deficit. Despite all that, it was a really fun weekend!

Saturday Oct 22, 2016 #

11 AM

Running warm up/down 12:14 [2] 1.89 km (6:28 / km)
ahr:138 max:153 shoes: Inov8 Oroc 280

jog to start and some drills, most of this warm up was on sand which was the start of my problems...

Orienteering 1:16:50 [3] 10.44 km (7:22 / km)
ahr:174 max:188 (injured) shoes: Inov8 Oroc 280

SHI individual
Absolutely shocking, underestimated the terrain and my compass seemed to be all over the place(?), big mistake at 1 overshooting control, smaller mistake at 3 from dodgy compass, then a monster of a mistake at 9, was giving up hope a bit at that point and just couldn't relocate, compass dodgy again to 12 so big banana.

Main problem was my achilles (same foot as PF). Started to feel a bit sore from very early on but just ignored it, later on it started getting worse and the pain gradually grew until I finally got to the point when I physically couldn't run anymore (half way to 16). So walked back from there.

Friday Oct 21, 2016 #

Note
(rest day)

Originally planned to aquajog around lunchtime but had too much to do before going away for the weekend so rest day instead. Then a long journey down to Anglesey for SHIs. Managed to sort my labs so I don't have to go in Friday afternoons but it's safe to say I missed my 5pm lecture.

Strength and conditioning 20:00 [1]

balance board

Thursday Oct 20, 2016 #

8 AM

Running 47:26 [2] 8.15 km (5:49 / km) +118m 5:26 / km
ahr:149 max:174 shoes: Inov8 Trailroc 245

foot feeling quite good after the last couple of days so stuck with the planned easy 45 mins today

Wednesday Oct 19, 2016 #

1 PM

Running warm up/down 13:09 [2] 2.39 km (5:30 / km)
shoes: Inov8 Race Ultra 290

run to MC

Strength and conditioning 1:00:00 [3]

Rolling
Some mobility stuff

2 circuits of:
5 box jumps and 5 depth landings
8 goblet squats (15kg)
8 (each side) single leg bridges with one foot on a box and the other leg straight up in the air
8 TRX rows
8 dumbbell overhead press (2 x 7.5kg)
8 (each side) split squats (10kg plate)
1 min plank

5 x 5 squats (3 x 25kg, 2 x 30kg)
with 5 x 5 box jumps

3 x 5 RDLs (2 x 30kg, 35kg)
with 3 x 5 overhead press (15kg)
(ran out of time for 5 sets)

Starting with low weights and focusing on technique, should be able to increase the weights a lot over the next few weeks. This will still hurt tomorrow though.

Running warm up/down 22:02 [2] 3.82 km (5:46 / km) +75m 5:15 / km
shoes: Inov8 Race Ultra 290

from gym to the hill colleges to help set up for the O session and put a few controls out, then home

Tuesday Oct 18, 2016 #

7 PM

Running warm up/down 14:23 [2] 2.72 km (5:17 / km) +24m 5:04 / km
ahr:145 max:158 shoes: Brooks Adrenaline GTS #3

run to MC with Mariama and Kat, much quicker than I would have liked the warm up to be

Running - intervals 36:00 [5] 7.53 km (4:47 / km)
ahr:173 max:195 shoes: Inov8 X-Talon 212 #5

3 sets of [4 min, 3 min, 2 min, 1min] continuous, increasing pace each time and no rest between, 3 min rest between sets.
Weird session and tricky to pace (we were told 5km, 3km, 1500m, 800m paces for the 4,3,2,1mins which was ridiculous). At least I managed to get the sets consistent.

0.92km (ahr 160, mhr 175)
0.72km (ahr 178, mhr 184)
0.52km (ahr 186, mhr 191)
0.28km (ahr 192, mhr 194)

0.93km (ahr 170, mhr 181)
0.72km (ahr 182, mhr 185)
0.50km (ahr 186, mhr 189)
0.28km (ahr 191, mhr 194)

0.92km (ahr 172, mhr 182)
0.71km (ahr 184, mhr 187)
0.50km (ahr 189, mhr 192)
0.29km (ahr 193, mhr 195)

Longer session than I probably should have done but session didn't make sense to cut short so thought I'd go for it.

Running warm up/down 18:58 [2] 2.74 km (6:55 / km) +50m 6:21 / km
ahr:140 max:157 shoes: Inov8 X-Talon 212 #5

jog home with Fran
don't know why everyone runs to/from MC this way, there is definitely a quicker way, anyway this warm down is longer than it should have been and the over all running volume for today is definitely more than I should have done, I'll see how the foot feels tomorrow and I might have to cut it down over the next couple of days

Monday Oct 17, 2016 #

8 AM

Strength and conditioning 25:00 [3]
(rest day)

core

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