Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Jan 29, 2017:

activity

time

miles

Running

6:07:57

42.15

(8:44)

67.83

(5:25)

928

S&C

2:25:00

Total

8:32:57

42.15

67.83

928

1:58

0:00

» now

Sunday Jan 29, 2017 #

8 AM

Running long 1:58:15 [2] 21.84 km (5:25 / km) +271m 5:06 / km
shoes: Inov8 X-Talon 212 #5

Saturday Jan 28, 2017 #

8 AM

Running warm up/down 16:03 [2] 2.72 km (5:54 / km) +57m 5:20 / km
shoes: VJ Irock #3

warm up

Running hills 27:27 [5] 4.25 km (6:28 / km) +245m 5:01 / km
shoes: VJ Irock #3

Hill reps in Houghall Wood
6 hills of about 400m, 40-45m climb, jog down recovery (rounded to 2:30)
Times: 2:30, 2:29, 2:29, 2:28, 2:29, 2:29
(Still no heart rate monitor, will get it back next weekend)

Running warm up/down 13:10 [2] 2.39 km (5:31 / km) +10m 5:24 / km
shoes: VJ Irock #3

warm down

Friday Jan 27, 2017 #

1 PM

Running warm up/down 6:34 [2] 1.22 km (5:23 / km)
shoes: Inov8 Race Ultra 290

from science site to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

3 x 3 hang cleans (30kg, 30kg, 35kg)

4 x 5 deadlifts (50kg, 60kg, 65kg, 70kg)

4 x 5 glute bridges (100kg x 2, 110kg x 2)
with 4 x 5 broad jumps

4 x 5 Bulgarian split squats each side (35kg)
with 4 x 5 assisted pull ups

Running warm up/down 22:13 [2] 4.09 km (5:26 / km) +42m 5:10 / km
shoes: Inov8 Race Ultra 290

extended run home

Thursday Jan 26, 2017 #

8 AM

Running warm up/down 14:15 [2] 2.61 km (5:28 / km) +40m 5:04 / km
shoes: Brooks Adrenaline GTS #3

to MC

Running 23:00 [5] 5.17 km (4:27 / km)
shoes: VJ Irock #3

6 x 3 min (1 min)
All 0.75km, no heart rates for previously mentioned reason.
Feeling sluggish and not a very long session but worked hard and consistent reps.

Running warm up/down 16:12 [2] 2.84 km (5:42 / km) +29m 5:26 / km
shoes: Brooks Adrenaline GTS #3

home

Wednesday Jan 25, 2017 #

8 AM

Running 39:33 [2] 7.48 km (5:17 / km) +64m 5:04 / km
shoes: Inov8 X-Talon 212 #5

run with some of duoc

1 PM

Running warm up/down 6:04 [2] 1.17 km (5:11 / km)
shoes: Inov8 Race Ultra 290

from science site to maiden castle

S&C 1:00:00 [3]

Missed last week because it clashed with my exam but it sounds like most of the session was spent on hang clean technique so this is the first week of the next four week block. Using relatively light weights as didn't squat or rdl last week.

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

5 x 3 hang cleans (30kg)

4 x 5 squats (45kg)

4 x 5 overhead press (27.5kg)

3 x 6 RDLs (45kg)

Running warm up/down 13:02 [2] 2.36 km (5:31 / km) +58m 4:55 / km
shoes: Inov8 Race Ultra 290

jog home

Tuesday Jan 24, 2017 #

Note

Left my heart rate monitor lying around after the race on Sunday whilst desperately trying to put on as many clothes as possible and eat as much as possible. Not surprised I managed to leave something behind. Hopefully will be reunited with it on Friday, otherwise I'll get it back at bucs xc.

3 PM

Running 52:09 [2] 9.69 km (5:23 / km) +112m 5:05 / km
shoes: Inov8 Trailroc 245

S&C 25:00 [3]

core

Monday Jan 23, 2017 #

Note
(rest day)

After yesterday thought it might be best to stick with a rest day. Legs feeling a bit sore as well.

« Earlier | Later »