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Training Log Archive: jemmerson

In the 7 days ending Mar 19, 2017:

activity	#	time	miles		km		+m
Running	6	2:56:35	20.13	(8:46)	32.39	(5:27)	268
Orienteering	2	1:25:02	7.33	(11:36)	11.79	(7:13)	225
S&C	2	1:25:00
Total	7	5:46:37	27.45		44.18		493

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Sunday Mar 19, 2017 #

9 AM

Running warm up/down 10:28 [2] 1.55 km (6:45 / km)
ahr:144 max:157 shoes: Inov8 Oroc 280

warm up

Orienteering 32:58 [4] 4.5 km (7:20 / km) +53m 6:55 / km
ahr:178 max:194 shoes: Inov8 Oroc 280

BUCS relay, 1st leg, 5th (team 8th)
An example of how not to run the first leg of a relay. Big mistake on number 1, didn't realise the map was 1:5000 and ran way too far down the path before cutting in and then had no idea where I was, lost about 2 mins and the pack was long gone, great. Next 4 controls were good but then ended up with Harriet, Katrina H and Katrina M, and got really distracted, small mistakes on 6,7,8. Decided to sort myself out and the rest was good. Caught Cecile at 13 and we were together for the rest (with the lead swapping) except for a couple of different gaffles. Only other time losses were getting stuck in brambles. Actually think it went really well after 8, just too little too late. I feel confident that if I'd got number 1 right, I would have been right up at the front with the others so really frustrated that I blew it because I didn't realise what the scale was.

Running warm up/down 12:59 [2] 2.09 km (6:13 / km) +18m 5:57 / km
ahr:142 max:152 shoes: Inov8 Oroc 280

warm down

Saturday Mar 18, 2017 #

Event: BUCS - British Universities & Colleges Sport Championships

1 PM

Running warm up/down 14:05 [2] 2.42 km (5:49 / km) +27m 5:31 / km
ahr:142 max:157 shoes: Inov8 Oroc 280

warm up

Orienteering 52:04 [4] 7.29 km (7:09 / km) +172m 6:23 / km
ahr:179 max:197 shoes: Inov8 Oroc 280

BUCS individual, 4th
Decent run but a few small mistakes and hesitations. Felt like I was losing a lot of time across the horrible rocky and brambly slope but after that I pushed hard when I could. Completely alone for the whole course but sounds like most people ended up running in trains for parts. Fairly pleased with my race and a good result. Wanted a medal but no shame in finishing after Tessa, Meg and Zoe.

Running warm up/down 13:55 [2] 2.18 km (6:23 / km) +20m 6:06 / km
ahr:140 max:158 shoes: Inov8 Oroc 280

warm down

Friday Mar 17, 2017 #

5 PM

Running 29:49 [2] 5.78 km (5:10 / km) +36m 5:00 / km
ahr:149 max:176 shoes: Brooks Adrenaline GTS #3

Shake out before BUCS tomorrow, threw in some short efforts again to get the legs moving.

Thursday Mar 16, 2017 #

8 AM

Running 24:58 [2] 4.85 km (5:09 / km) +31m 4:59 / km
ahr:147 max:179 shoes: VJ Irock #3

Started out planning to run for about 45-60 minutes with some short efforts in the middle but very early on I was aware of my achilles and just feeling something very mildly. At the start of this week I knew I was probably pushing my luck a bit after 4 big training weeks, which contributed to the obvious decision of having an easy week. I'm sure absolutely nothing is wrong but after a lot of indecision I turned around and went back. Threw in 5 x 30s (45s) on the way back just to keep the legs awake before the weekend.

Wednesday Mar 15, 2017 #

1 PM

Running 5:26 [2] 1.22 km (4:27 / km)
shoes: Inov8 Race Ultra 290

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

4 x 3 hang cleans (35kg, 37.5kg, 40kg x 2)

4 x 3 squats (50kg, 52.5kg, 55kg x 2)

4 x 3 overhead press (30kg, 32.5kg, 35kg x 2)

3 x 8 RDLs (60kg, 65kg x 2)

Running 22:09 [2] 4.2 km (5:16 / km) +37m 5:03 / km
shoes: Inov8 Race Ultra 290

extended run home

Tuesday Mar 14, 2017 #

3 PM

Running 42:46 [2] 8.1 km (5:17 / km) +99m 4:59 / km
ahr:149 max:173 shoes: Inov8 X-Talon 212 #5

4 PM

S&C 25:00 [3]

core

Monday Mar 13, 2017 #

Note
(rest day)

Much needed easy week. Rest day = lie in :)

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