Training Log Archive: jemmersonIn the 7 days ending Apr 18, 2017:
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Tuesday Apr 18, 2017 #
Running 28:08 [2] 5.15 km (5:28 / km) +16m 5:23 / km
ahr:144 max:160 shoes: Inov8 Terraclaw 250
Monday Apr 17, 2017 #
Running warm up/down 16:04 [2] 2.63 km (6:07 / km) +53m 5:33 / km
ahr:143 max:156 shoes: Icebug Acceleritas 4 RB9X
Orienteering race 28:47 [4] 5.15 km (5:35 / km) +119m 5:01 / km
ahr:184 max:194 shoes: Icebug Acceleritas 4 RB9X
Everyone started out really quick so I just went with it, first into my gaffle at number 1 and then second behind Grace to 2 at the bridge. Then the gaffles split everyone, led into my 3 and 4, really focusing on what I was doing and trying to keep the pace up. Coming out of 4 I could see people going into the other gaffles and judged that I was in the lead, then I decked it and my map got caked in mud which proved really difficult to get off, so leading across the slope to 5 and 6 on rough compass bearings because I couldn't read my map, they were clearly good bearings and by this point I'd managed to get my map into a more readable condition. Not really sure what was happening behind but I could tell there were people right behind me, kept the lead through spectator and then I think the 'long leg' to 11 split us up, ran more or less straight by myself but as I went into the control I could see others coming and then Fiona and Jo were right behind me, I hesitated in the circle at 12, I was expecting it to come sooner, which allowed them to punch ahead of me, Jo then had the shorter gaffle for 13/14 and got ahead and I just sat in behind Fiona for the final slog towards the finish to hand over in 3rd place, just a few seconds down on the lead, job done. Rachel obviously lost time but put in a good effort to keep us in it and Kirsten flew round to bring us back up to 4th!
Running warm up/down 9:26 [2] 1.46 km (6:28 / km) +30m 5:52 / km
ahr:139 max:153 shoes: Icebug Acceleritas 4 RB9X
Sunday Apr 16, 2017 #
Running warm up/down 18:39 [2] 3.18 km (5:52 / km) +50m 5:26 / km
ahr:147 max:163 shoes: VJ Irock #3
Orienteering race 1:16:35 [4] 13.43 km (5:42 / km) +137m 5:26 / km
ahr:180 max:196 shoes: VJ Irock #3
Started out steady and was clean through the first few controls, caught Kirstin on the way to 4 and then probably picked up the pace a bit because I knew she was right behind me, we ended up running together for most of the course, I led for most of it but when we got out onto paths she really pushed me and we worked hard when we could. Lost a minute on number 10, didn't have much of a plan and got pulled off my line by the terrain, annoyed with myself but that was the only substantial mistake. Also faffed a bit getting through the green stuff to 16 and in the circle at 22.
On the whole I'm really pleased with how I ran this race, ok so there was a lot of path running and a lot of easy controls but there was still plenty of opportunities to lose time. For most of the course I knew exactly what I was doing, the controls were just where I expected them, I felt smooth through the terrain and I was able to push hard at the same time, I guess this terrain suits me. Very happy with my race and thought I would be on for a pretty good result. Wasn't surprised to be 6 minutes down on Meg and Tessa as I'm just not as fit as them, but I was expecting more people to fill up that big gap and I almost went home before the flower ceremony until my parents pointed out I was 3rd. Really can't believe it, not sure what happened to everyone else (and I know there's a few people not competing this weekend) but so happy!
Running warm up/down 14:19 [2] 2.36 km (6:04 / km) +14m 5:53 / km
ahr:150 max:161 shoes: VJ Irock #3
Saturday Apr 15, 2017 #
Running warm up/down 14:21 [2] 2.52 km (5:42 / km) +20m 5:29 / km
ahr:145 max:160 shoes: Icebug Acceleritas 4 RB9X
Orienteering race 38:20 [4] 5.92 km (6:29 / km) +71m 6:07 / km
ahr:176 max:195 shoes: Icebug Acceleritas 4 RB9X
Fairly poor race. Made some silly mistakes early on, clearly not focused because it was easy, think I lost about 3-4 minutes. Pulled myself together after number 8 and the rest was fine. Really fast and easy area so I needed to be pushing a lot harder, think I just sat back too much, mind definitely not in racing mode today. On a positive note, I had the (joint) fastest splits to 23,24,finish, I just love running downhill.
Running warm up/down 10:35 [2] 1.81 km (5:51 / km) +17m 5:35 / km
ahr:138 max:155 shoes: Icebug Acceleritas 4 RB9X
Friday Apr 14, 2017 #
Running 14:46 [2] 2.74 km (5:23 / km) +5m 5:20 / km
ahr:141 max:164 shoes: Inov8 Terraclaw 250
Running warm up/down 12:33 [2] 2.07 km (6:04 / km) +5m 5:59 / km
ahr:141 max:156 shoes: Inov8 Race Ultra 290
Orienteering race 17:30 [5] 3.89 km (4:30 / km)
ahr:182 max:192 shoes: Inov8 Race Ultra 290
Pretty straight forward course, couple of hesitations but otherwise think it went well, don't know if I picked all the right route choices but for most legs there wasn't much in it anyway. Pleased enough with my race and result.
Running warm up/down 12:27 [2] 1.9 km (6:33 / km)
ahr:134 max:152 shoes: Inov8 Race Ultra 290
Thursday Apr 13, 2017 #
Running 27:36 [2] 5.1 km (5:25 / km) +14m 5:20 / km
ahr:147 max:174 shoes: Inov8 Terraclaw 250
Wednesday Apr 12, 2017 #
Running 17:23 [2] 3.36 km (5:10 / km)
shoes: Inov8 Race Ultra 290
S&C 1:15:00 [3]
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 RDLs
5 hang cleans
4 x 3 hang cleans (35kg, 37.5kg x 3)
4 x 3 squats (50kg, 55kg, 57.5kg x 2)
4 x 3 overhead press (30kg, 35kg x 3)
3 x 8 RDLs (60kg)
Then 20 mins of core
Supposed to be heavy week but body feeling pretty useless while lifting today and JK in a couple of days so not pushing the weights.
Running 17:54 [2] 3.4 km (5:16 / km)
shoes: Inov8 Race Ultra 290