Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jemmerson

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m
Running	29	20:54:33	123.76	(10:08)	199.18	(6:18)	1176
Taekwondo	4	4:00:00
Orienteering	4	3:16:35	18.43	(10:40)	29.66	(6:38)	570
S&C	8	3:05:00
Cycling	1	30:00	4.66	(6:26)	7.5	(4:00)
Total	39	31:46:08	146.85		236.34		1746

2:03

0:00

» now

Saturday Nov 30, 2013 #

8 AM

Running warm up/down (road) 17:05 [2] 2.81 km (6:05 / km) +44m 5:38 / km
ahr:141 max:162 shoes: Inov8 Road-X 233

warm up

Running race (road) 20:26 [5] 5.03 km (4:04 / km) +56m 3:51 / km
ahr:183 max:194 shoes: Inov8 Road-X 233

Stockport park run, nice to be able to race against some of the other girls in the squad and very happy with how I ran it, little bit quicker than the last park run I did even with more climb, forgot to set my watch to lap each km though

Running (road) 10:00 [5] 2.0 km (5:00 / km)
ahr:173 max:185 shoes: Inov8 Road-X 233

short intervals session straight after park run
6 x 200m with about 40 secs recovery, then a 800m

Running warm up/down (road) 16:22 [2] 2.73 km (6:00 / km) +14m 5:51 / km
ahr:142 max:159 shoes: Inov8 Road-X 233

warm down

1 PM

Running (drills) 1:00:00 [3] 4.0 km (15:00 / km)
shoes: Inov8 Road-X 233

couple of hours doing various drills and stuff, including running up steps, accelerating, cornering, plyometric drills etc.

Friday Nov 29, 2013 #

Note

Going to squad weekend tonight

4 PM

S&C 35:00 [3]

Thursday Nov 28, 2013 #

S&C (balance board) 10:00 [1]

4 PM

Running (easy) 45:03 [2] 6.73 km (6:42 / km) +33m 6:32 / km
ahr:138 max:147 shoes: VJ Irock #2

Wednesday Nov 27, 2013 #

8 PM

Taekwondo 1:00:00 [3]

Tuesday Nov 26, 2013 #

4 PM

Running (easy) 31:03 [2] 4.73 km (6:34 / km) +17m 6:27 / km
ahr:140 max:148 shoes: VJ Irock #2

Monday Nov 25, 2013 #

Note
(rest day)

easy week, last 3 weeks have gone really well :)

Sunday Nov 24, 2013 #

Event: YHOA Superleague/YHOA Middle Championships

10 AM

Running warm up/down 4:56 [2] 0.81 km (6:05 / km) +16m 5:33 / km
ahr:141 max:152 shoes: Inov8 X-Talon 212

warm up

Orienteering (middle) 49:10 [4] 5.95 km (8:16 / km) +110m 7:34 / km
ahr:164 max:178 shoes: Inov8 X-Talon 212

Brimham rocks middle, black
first half on the moor went very well but when I entered the more technical rocky bit I didn't change my orienteering style and it was pretty scrappy, made a huge mistake to 17, spent a while faffing around trying to find a way past the crags by 16 so by the time I did I thought I'd gone further than I had and once I was unsure it was really hard to relocate

Running warm up/down 6:49 [2] 1.04 km (6:33 / km) +17m 6:04 / km
ahr:131 max:144 shoes: Inov8 X-Talon 212

warm down

Saturday Nov 23, 2013 #

9 AM

Running long (easy) 1:57:06 [2] 17.42 km (6:43 / km) +445m 5:58 / km
ahr:143 max:167 shoes: Inov8 X-Talon 212

long run with my dad, bit longer than I was aiming for but it was really nice, good to have some climb for a change

Friday Nov 22, 2013 #

7 AM

Running (easy) 34:53 [2] 5.15 km (6:46 / km) +16m 6:40 / km
ahr:141 max:149 shoes: VJ Irock #2

went away for the weekend as soon as I got home from school so had to run in the morning instead and moved s&c to thursday

Thursday Nov 21, 2013 #

4 PM

Running 1:00:00 [3] 11.24 km (5:20 / km) +75m 5:10 / km
ahr:159 max:176 shoes: Inov8 X-Talon 212

Progression run, split into 3 x 20 minutes
1st - 3.39k, ahr 144, mhr 156
2nd - 3.75k, ahr 163, mhr 170
3rd - 4.1k, ahr 172, mhr 176

Running warm up/down 7:20 [2] 1.12 km (6:33 / km)
ahr:144 max:149 shoes: Inov8 X-Talon 212

easy jog the rest of the way home

5 PM

S&C 40:00 [3]

Wednesday Nov 20, 2013 #

S&C (balance board) 10:00 [1]

7 AM

Running (easy) 25:42 [2] 3.89 km (6:36 / km) +15m 6:29 / km
ahr:141 max:150 shoes: VJ Irock #2

8 PM

Taekwondo 1:00:00 [3]

Tuesday Nov 19, 2013 #

7 AM

Running (easy) 24:00 [2] 3.6 km (6:40 / km) +13m 6:33 / km
ahr:139 max:151 shoes: VJ Irock #2

freeeeezing

6 PM

Running (road) 1:00:00 [5] 10.0 km (6:00 / km)
shoes: Brooks Adrenaline GTS #2

4 x ~1.4k off 3 mins recovery
Considerable amount of up and down, times were about 5:20 for each rep
Jog and drills to warm up and jog to warm down

Monday Nov 18, 2013 #

1 PM

Running (recovery) 31:43 [2] 4.82 km (6:35 / km) +18m 6:28 / km
ahr:138 max:147 shoes: VJ Irock #2

Sunday Nov 17, 2013 #

11 AM

Running warm up/down 8:09 [2] 1.27 km (6:25 / km)
ahr:137 max:157 shoes: Inov8 X-Talon 212

Orienteering race 28:08 [5] 5.42 km (5:11 / km) +75m 4:51 / km
ahr:181 max:194 shoes: Inov8 X-Talon 212

British schools, 1st
Very easy, I knew it would be a running race between me, Katie and Sarah so I pushed really hard, our splits are quite similar but I think the difference is that I was able to maintain the pace all the way, had one slight miss at 9 losing about 15 secs but won by about 2 mins.
Kenilworth 3rd overall

Running warm up/down 9:03 [2] 1.37 km (6:36 / km)
ahr:139 max:150 shoes: Inov8 X-Talon 212

Saturday Nov 16, 2013 #

8 AM

Running long (easy) 1:28:42 [2] 13.72 km (6:28 / km) +72m 6:18 / km
ahr:143 max:159 shoes: VJ Irock #2

Friday Nov 15, 2013 #

4 PM

Running (easy) 34:28 [2] 5.18 km (6:39 / km) +17m 6:33 / km
ahr:137 max:148 shoes: Inov8 X-Talon 212

S&C 35:00 [3]

Thursday Nov 14, 2013 #

S&C (balance board) 10:00 [1]

7 AM

Running (easy) 25:51 [2] 3.88 km (6:40 / km) +17m 6:31 / km
ahr:138 max:148 shoes: VJ Irock #2

4 PM

Running 45:00 [3] 8.64 km (5:12 / km) +42m 5:05 / km
ahr:160 max:176 shoes: Inov8 X-Talon 212

Progression run, split into 3 x 15 minutes, same as last week
1st - 2.56k, ahr 145, mhr 158
2nd - 2.91k, ahr 163, mhr 169
3rd - 3.17k, ahr 172, mhr 176

Running warm up/down 7:14 [2] 1.2 km (6:02 / km)
ahr:145 max:151 shoes: VJ Irock #2

easy jog the rest of the way home

Wednesday Nov 13, 2013 #

8 PM

Taekwondo 1:00:00 [3]

been out all day from 7:30 to 18:30 so quite tired but fortunately it wasn't too hard a session

Tuesday Nov 12, 2013 #

7 AM

Running (easy) 30:27 [2] 4.75 km (6:25 / km) +18m 6:17 / km
ahr:142 max:156 shoes: VJ Irock #2

6 PM

Running (road) 1:00:00 [5] 8.0 km (7:30 / km)
shoes: Brooks Adrenaline GTS #2

3 x [1km, 2 min recovery, hill rep to the 9th lamp post, jog down recovery]
Times for 1km reps - 3:40, 3:38, 3:43, legs felt heavy on the last set, probably still tired from the weekend
Jog and drills to warm up and jog to warm down

Monday Nov 11, 2013 #

1 PM

Cycling (recovery) 30:00 [2] 7.5 km (4:00 / km)
shoes: Inov8 F-lite 230

easy in the gym to give my legs a break from running

Sunday Nov 10, 2013 #

Event: SN Regional SE League

Running warm up/down 8:10 [2] 1.32 km (6:11 / km)
ahr:139 max:147 shoes: VJ Irock #2

warm up

Orienteering 1:05:37 [3] 9.21 km (7:07 / km) +285m 6:10 / km
ahr:158 max:175 shoes: VJ Irock #2

SN trophy, short brown
I didn't realise until I started just how much yesterday had taken out of my legs, by number 7 I was really struggling but I kept going slowly, I genuinely considered finishing after the road crossing (about half way) but I kept going, not sure if it was a good decision or not, anyway it went very well technically, just a couple of odd route choices and a small miss at 17, and the area was really nice, 1st on w21 but it was just me and Harriet as all the w21s were running up.
routegadget - http://www.sn.routegadget.co.uk/sn/reitti.cgi?act=...

Running warm up/down 9:46 [2] 1.45 km (6:44 / km)
ahr:131 max:142 shoes: VJ Irock #2

warm down

Saturday Nov 9, 2013 #

Running warm up/down 10:36 [2] 1.82 km (5:49 / km)
shoes: Inov8 X-Talon 212

jogging and a few drills & strides

Running race (cross country) 30:52 [5] 7.2 km (4:17 / km) +43m 4:10 / km
shoes: Inov8 X-Talon 212

Midland women's cross country league at Leamington
First time I've done a senior xc race so it was nice to run a longer course, on both laps I gained loads of places on the hill (up&down) but lost some of them back on the flat, I also cleared the infamous ditch safely both times (worth having a look on youtube if you've never run at leamington), pretty happy with my run, legs felt really heavy towards the end but I still managed to sprint past someone on the finishing straight.
36th out of 290

Running warm up/down 9:22 [2] 1.44 km (6:30 / km)
shoes: Inov8 X-Talon 212

warm down

Friday Nov 8, 2013 #

Running (easy) 33:52 [2] 5.17 km (6:33 / km) +14m 6:28 / km
ahr:140 max:176 shoes: VJ Irock #2

easy run with a few sprints at the end in preparation for cross country tomorrow

S&C 35:00 [3]

Thursday Nov 7, 2013 #

Running long (easy) 1:17:39 [2] 11.85 km (6:33 / km) +71m 6:22 / km
ahr:140 max:152 shoes: Inov8 X-Talon 212

S&C (balance board) 10:00 [1]

Wednesday Nov 6, 2013 #

7 AM

Running (easy) 21:33 [2] 3.29 km (6:33 / km)
ahr:136 max:148 shoes: VJ Irock #2

8 PM

Taekwondo 1:00:00 [3]

Tuesday Nov 5, 2013 #

Note

Routegadget from Sunday (course 12) - http://www.soc.routegadget.co.uk/soc/reitti.cgi?ac...

7 AM

Running (easy) 22:56 [2] 3.4 km (6:45 / km)
ahr:134 max:146 shoes: Inov8 X-Talon 212

4 PM

Running 45:00 [3] 8.56 km (5:15 / km) +42m 5:08 / km
ahr:159 max:176 shoes: VJ Irock #2

Progression run, split into 3 x 15 minutes
1st - 2.56k, ahr 144, mhr 156
2nd - 2.86k, ahr 162, mhr 169
3rd - 3.14k, ahr 172, mhr 176
Managed to keep in the heart rate zones I was aiming for pretty much all the way but it was quite tricky to pace

Running warm up/down 7:32 [2] 1.23 km (6:07 / km)
ahr:143 max:151 shoes: VJ Irock #2

easy jog the rest of the way home

Monday Nov 4, 2013 #

Running (recovery) 32:39 [2] 5.18 km (6:18 / km) +16m 6:12 / km
ahr:145 max:156 shoes: VJ Irock #2

Sunday Nov 3, 2013 #

Event: SOC November Classic (UKOL19)

Running warm up/down 9:32 [2] 1.7 km (5:36 / km)
ahr:138 max:156 shoes: Inov8 X-Talon 212

jog to start

Orienteering race 53:40 [4] 9.08 km (5:55 / km) +100m 5:36 / km
ahr:178 max:190 shoes: Inov8 X-Talon 212

November classic, short brown
Great run, I really like the New Forest, couple of small misses but that's all, felt like I was running well, 2nd w21, 19 secs behind Sophie

Running warm up/down 11:19 [2] 1.83 km (6:11 / km)
ahr:139 max:152 shoes: Inov8 X-Talon 212

warm down

Saturday Nov 2, 2013 #

Running warm up/down 12:42 [2] 2.13 km (5:58 / km)
ahr:146 max:170 shoes: VJ Irock #2

jog and some drills, then a bit more jogging and some strides with Riina

Running race (road) 20:33 [5] 5.04 km (4:05 / km) +45m 3:54 / km
ahr:185 max:195 shoes: Inov8 Road-X 233

Coventry park run, first park run I've done and I was aiming for about 20 mins so time's not bad but I know I can go faster, km times were - 4:05, 4:09, 4:07, 3:54, 4:06, after the 3rd km I picked the pace up but the last km was slower because there was some climb

Running warm up/down 9:08 [2] 1.44 km (6:21 / km)
ahr:142 max:155 shoes: Inov8 Road-X 233

warm down with Harrison and Riina

« Earlier | Later »