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Training Log Archive: jemmerson

In the 7 days ending Mar 12, 2012:

activity	#	time	miles		km		+m
Running	4	3:23:52	19.51	(10:27)	31.4	(6:30)	635
Taekwondo	1	1:00:00
Orienteering	1	35:50	3.5	(10:13)	5.64	(6:21)	219
Total	5	4:59:42	23.02		37.04		854

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Monday Mar 12, 2012 #

Running warm up/down (warm up) 14:50 [2] 2.21 km (6:43 / km) +53m 6:00 / km
ahr:142 max:155

first part of the run at a slow jog and then some drills on the farm road

Running tempo 20:00 [4] 4.48 km (4:28 / km) +109m 3:59 / km
ahr:177 max:189

20 minutes hard running

Running warm up/down (warm down) 7:42 [2] 1.19 km (6:28 / km) +9m 6:14 / km
ahr:149 max:158

jog back home

Note

routegadget for yesterday - http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac...

Sunday Mar 11, 2012 #

Event: Midland Championships

Running warm up/down (warm up) 14:23 [2] 2.11 km (6:49 / km) +86m 5:40 / km
ahr:159 max:177

jogged about half way to the start with michael but we walked the rest as 3km is way too long a warm up for him ;) then did jogging and drills on the track near the start, such a hot day!

Orienteering race 35:50 [4] 5.64 km (6:21 / km) +219m 5:19 / km
ahr:184 max:196

Midlands champs
mostly clean run with just a few seconds lost in places, only actual mistake was running up the wrong path at the start which was easily corrected but a stupid way to lose time :L course was really easy, way too many paths, quite a few td3 standard legs with the rest td4
I won with meg in 2nd which makes up for last week ;)

Running warm up/down (warm down) 9:26 [2] 1.48 km (6:22 / km) +77m 5:03 / km
ahr:139 max:168

jogging around assembly/car park area, stopped for lots of chats with various people (not included in time)

Saturday Mar 10, 2012 #

Note

haven't trained the last 2 days because I've had so much work to do

Running long 1:17:31 [3] 12.93 km (6:00 / km) +301m 5:22 / km
ahr:162 max:168

1st reserve for warwickshire for the inter-counties xc today but no one dropped out :( went for a run instead and it was really hot!

Wednesday Mar 7, 2012 #

Taekwondo 1:00:00 [2]

Tuesday Mar 6, 2012 #

Running (road) 1:00:00 [5] 7.0 km (8:34 / km)
shoes: Brooks Adrenaline GTS #2

10 x 300m
did it in relays of 3 so recovery is time it takes for 2 others to do the rep
10 min jog and drills to warm up and 10 min jog to warm down

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