Training Log Archive: jemmersonIn the 7 days ending May 26, 2013:
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Sunday May 26, 2013 #
Running warm up/down 8:26 [2] 1.08 km (7:49 / km) +154m 4:34 / km
ahr:141 max:175 shoes: VJ Irock #2
Orienteering race 40:26 [4] 4.76 km (8:30 / km) +220m 6:54 / km
ahr:171 max:187 shoes: VJ Irock #2
physically I felt great and was running really well but made a few small mistakes, lost nearly a minute to 6, I was in the right area but couldn't see the platform, if I'd gone round the path I would have had a better place to attack from, number 11 was similar, you had to just go on a bearing and I was a little bit out, lost about 30 secs, number 12 was the worst mistake, lost a good 2 minutes here, got pulled off my line going down the slope and just kept going when I knew I was too far to the left, sorted myself out but had to climb back up the hill a bit to the control, other than those 3 controls it went really well, 1st on w18
routegadget (course 7) - http://www.sins.org.uk/Routegadget_090716/route%20...
Running warm up/down 6:25 [2] 1.27 km (5:03 / km)
ahr:146 max:164 shoes: VJ Irock #2
Running warm up/down 2:00 [2] 0.4 km (5:00 / km)
ahr:106 max:137 shoes: Brooks Adrenaline GTS #2
Orienteering race (urban) 38:22 [4] 7.0 km (5:29 / km) +105m 5:06 / km
ahr:172 max:187 shoes: Brooks Adrenaline GTS #2
nice to get a chance to run a proper length course this weekend, really enjoyed it, felt like I was running fast and my routes were good, planned ahead a lot on the long legs so didn't get caught out by anything until I got into the castle... despite planning ahead and checking descriptions I had failed to notice that number 20 was underneath the bridge so standing on top of the bridge with no control I was very confused, lost about a minute as to get underneath the bridge you had to go about 50m to some steps, also lost a bit of time to 21 taking a dodgy route through the inside, won the women's open
routegadget (course 2) - http://www.sins.org.uk/Routegadget_090716/route%20...
Saturday May 25, 2013 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +12m 6:36 / km
ahr:134 max:160 shoes: VJ Irock #2
Orienteering race 43:48 [4] 6.4 km (6:51 / km) +145m 6:09 / km
ahr:170 max:190 shoes: VJ Irock #2
felt really slow when I started, legs really heavy but after the first 3 controls I was able to pick the pace up, made a mistake to number 2, vegetation didn't seem to fit and I overshot the control, should have realised sooner as I lost about 2 minutes but otherwise a really good run, 2nd behind Sarah, lost the race on the first 3 controls, after that there was hardly anything between us
routegadget (course 7) - http://www.sins.org.uk/Routegadget_090716/route%20...
Running warm up/down 6:01 [2] 0.86 km (7:00 / km)
ahr:136 max:156 shoes: VJ Irock #2
Friday May 24, 2013 #
Note
(rest day)
Thursday May 23, 2013 #
Running warm up/down 10:17 [2] 1.6 km (6:26 / km)
ahr:132 max:141 shoes: VJ Irock #2
Running hills (grass) 25:00 [5] 4.2 km (5:57 / km) +150m 5:03 / km
ahr:169 max:187 shoes: VJ Irock #2
10 hills, approx 180m with about 15m climb, jog back down recovery
times - 47, 48, 48, 47, 47, 46, 46, 46, 46, 46
some short sprints on the flat
Running warm up/down 10:11 [2] 1.58 km (6:27 / km)
ahr:154 max:160 shoes: VJ Irock #2
S&C (core) 15:00 [2]
Wednesday May 22, 2013 #
Taekwondo 1:00:00 [3]
S&C (balance board) 10:00 [1]
Tuesday May 21, 2013 #
Running (grass) 1:00:00 [5] 9.0 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2
Times - 4.02, 4:01, 4:04, 4:04
Ran the session with a friend who's just coming back from injury as he's usually much faster which helped to pace it.
Jog and drills to warm up and jog to warm down
Monday May 20, 2013 #
Running (recovery) 35:18 [2] 5.16 km (6:50 / km) +15m 6:45 / km
ahr:141 max:150 shoes: VJ Irock #2
S&C 45:00 [3]