Training Log Archive: jemmersonIn the 7 days ending Jun 12, 2016:
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Sunday Jun 12, 2016 #
Running warm up/down 12:44 [2] 1.76 km (7:14 / km) +12m 7:00 / km
ahr:144 max:163 (injured) shoes: Inov8 X-Talon 212 #5
Orienteering 43:58 [4] 5.49 km (8:01 / km) +76m 7:29 / km
ahr:177 max:188 shoes: Inov8 X-Talon 212 #5
Had a shocker and came 2nd, I guess that says it all about this race! Lots of mistakes, losing maybe about 6 minutes (minimum), but also had some really good splits. Some of the mistakes were really silly, and some I just underestimated the leg. Really good course, wish I could redo some of the technical legs. Some positives and some learning generated. Also it was fun!
Running warm up/down 12:05 [2] 1.79 km (6:45 / km)
ahr:141 max:157 shoes: Inov8 X-Talon 212 #5
Saturday Jun 11, 2016 #
Running warm up/down 7:16 [2] 1.13 km (6:26 / km)
ahr:133 max:146 (injured) shoes: Inov8 Race Ultra 290
Orienteering 15:38 [5] 3.34 km (4:41 / km)
ahr:184 max:196 shoes: Inov8 Race Ultra 290
Pushing really hard but felt slow and sluggish, guess that's because I haven't run since Wednesday and not been training properly for last 5 weeks or so... Anyway a very straight forward sprint, faffed a little bit in the green looking for 14 but otherwise clean. Final looked a bit more interesting, shame you can't run the final and not the heat...
Running warm up/down 13:48 [2] 2.09 km (6:36 / km)
ahr:162 max:185 shoes: Inov8 Race Ultra 290
Thursday Jun 9, 2016 #
Aqua jogging 55:00 [3]
(injured)
8 x 3 lengths (1 length)
3 x 1 length without belt
10 min warm down
Wednesday Jun 8, 2016 #
Running 49:05 [2] 8.27 km (5:56 / km) +161m 5:25 / km
ahr:152 max:188 shoes: Inov8 Trailroc 245
Running warm up/down 12:08 [2] 2.19 km (5:32 / km) +23m 5:16 / km
shoes: Inov8 Race Ultra 290
S&C 1:00:00 [3]
Some stretching and rolling
5 x 3 sets of hurdle jumps (3 hurdles + box)
with 5 x 5 deadlifts (55kg, 60kg, 62.5kg, 65kg, 67.5kg - actually feeling quite comfortable)
5 x 5 glute bridges (50kg)
with 5 x 10 TRX rows
3 x 20 walking lunges (20kg)
with 3 x 10 single arm overhead press each side (7kg)
Then some core to finish
Running warm up/down 12:01 [2] 2.18 km (5:31 / km) +54m 4:54 / km
shoes: Brooks Adrenaline GTS #3
Tuesday Jun 7, 2016 #
Note
S&C 20:00 [1]
Running 40:00 [3] 7.99 km (5:00 / km) +74m 4:47 / km
ahr:168 max:193 shoes: Inov8 Race Ultra 290
10' comfy, 15' steady, 15' tempo
5:40min/k (ahr 140, mhr 152)
5:17min/k (ahr 167, mhr 172)
4:26min/k (ahr 188, mhr 193)
Feels so good to push hard, good session. Absolutely boiling though.
Running warm up/down 14:13 [2] 2.36 km (6:01 / km) +52m 5:26 / km
ahr:168 max:186 shoes: Inov8 Race Ultra 290
Monday Jun 6, 2016 #
Note
Running 33:08 [2] 5.77 km (5:45 / km) +81m 5:22 / km
ahr:145 max:182 shoes: Brooks Adrenaline GTS #3
S&C 25:00 [3]
S&C 15:00 [1]