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Training Log Archive: jemmerson

In the 7 days ending Feb 5, 2017:

activity	#	time	miles		km		+m
Running	5	3:56:11	27.96	(8:27)	44.99	(5:15)	498
S&C	2	1:25:00
Orienteering	1	10:25	0.88	(11:48)	1.42	(7:20)	53
Total	7	5:31:36	28.84		46.41		551

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Sunday Feb 5, 2017 #

Note
(sick) (rest day)

Slightly sore throat when I woke up Saturday morning, normally would have taken a rest day and been fine but obviously raced yesterday so a cold came on during the evening and is in full force today. Frustrating because I want to carry the momentum of a great result into training but nothing I can do about it now.

On a different topic, still no heart rate monitor, after two failed attempts to pass it on to someone that I'll see by my very reliable friend that has it, it will now be posted instead.

Saturday Feb 4, 2017 #

12 PM

Running warm up/down 16:21 [2] 2.74 km (5:58 / km) +39m 5:34 / km
shoes: Inov8 X-Talon 212 #5

warm up with some of the Durham girls, and some drills and strides

Running race 28:33 [5] 7.0 km (4:05 / km) +111m 3:47 / km
shoes: XC spikes

BUCS XC, 44th
Had an awful start as I couldn't get near the front so a lot of pushing and getting stuck behind people but once I made it into a decent position I was able to get into a rhythm and start working my way up, felt pretty comfortable and strong throughout on a very tough course, I made all the downhills count and pushed hard on the uphills, also think I handled the ditches and hay bails well, tough course definitely suited me, and very pleased with result, didn't know what to expect coming into the race but didn't think it would be a top 50 result!

Running warm up/down 15:55 [2] 2.18 km (7:18 / km) +23m 6:56 / km
shoes: Inov8 X-Talon 212 #5

warm down with Katie and Natalie, so much love xxxxxxxxxxxxxx

Friday Feb 3, 2017 #

4 PM

Running 29:52 [2] 5.76 km (5:11 / km) +38m 5:01 / km
shoes: Brooks Adrenaline GTS #3

leg loosener before BUCS XC tomorrow, including a few strides

Thursday Feb 2, 2017 #

8 AM

Running 49:10 [2] 9.16 km (5:22 / km) +111m 5:04 / km
shoes: Inov8 Trailroc 245

Wednesday Feb 1, 2017 #

11 AM

Orienteering 10:25 [2] 1.42 km (7:20 / km) +53m 6:11 / km
shoes: Inov8 X-Talon 212 #5

control hanging in Houghall Wood for DUOC session in the afternoon (walked a lot)

1 PM

Running warm up/down 6:17 [2] 1.2 km (5:14 / 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:
3 overhead press
3 front squats
3 jump shrugs
3 RDLs
3 hang cleans

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

4 x 5 squats (45kg, 3 x 50kg)

4 x 5 overhead press (30kg)

3 x 8 RDLs (50kg)

Running 20:36 [2] 3.54 km (5:49 / km) +83m 5:13 / km
shoes: Inov8 Race Ultra 290

from MC to start of o-training after gym, then back home after the session

Tuesday Jan 31, 2017 #

5 PM

Running warm up/down 14:57 [2] 2.68 km (5:35 / km) +36m 5:14 / km
shoes: Brooks Adrenaline GTS #3

to MC

Running 39:15 [5] 8.25 km (4:45 / km)
shoes: VJ Irock #3

6 x 4 min (90s), 4 x 1 min (45s)
Distances - 0.97km, 0.98km, 0.99km, 0.99km, 0.99km, 0.99km, 0.27km, 0.28km, 0.27km, 0.29km
Good session.

Running warm up/down 15:15 [2] 2.48 km (6:09 / km) +57m 5:31 / km
shoes: Brooks Adrenaline GTS #3

home

6 PM

S&C 25:00 [3]

core

Monday Jan 30, 2017 #

Note
(rest day)

Would have aquajogged today but had to be in uni for 8:45 (I don't normally start until 10 on Mondays) and finish at 6 so decided not to bother, rest day instead.

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