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Training Log Archive: jemmerson

In the 7 days ending Mar 24, 2012:

activity	#	time	miles		km		+m
Orienteering	2	1:40:19	10.8	(9:17)	17.38	(5:46)	465
S&C	2	1:10:00
Running	2	46:23	4.39	(10:34)	7.06	(6:34)	201
Total	4	3:36:42	15.19		24.44		666

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Saturday Mar 24, 2012 #

Event: British Sprint Championships

Running warm up/down (warm up for heat) 11:48 [2] 1.84 km (6:25 / km) +66m 5:26 / km
ahr:152 max:164

jog to start and drills

Orienteering race 15:22 [5] 3.15 km (4:53 / km) +51m 4:31 / km
ahr:186 max:199

British sprint champs - heat 2A
good run, no mistakes but 2 route choices that could have been better
won my heat :)

Running warm up/down (warm down from heat) 7:08 [2] 1.14 km (6:15 / km) +28m 5:34 / km
ahr:158 max:167

jog half way to start and back

Running warm up/down (warm up for final) 11:11 [2] 1.59 km (7:02 / km) +39m 6:16 / km
ahr:155 max:174

jog to start with becky and michael, drills on the big field near the start

Orienteering race 15:46 [5] 3.14 km (5:01 / km) +76m 4:29 / km
ahr:190 max:198

British sprint champs - final A2
poor route choice to 7 and made small mistakes on 8 & 13 but otherwise it was good, caught katherine towards the end
won by 1 second ahead of meg!! only 8 seconds between top 4 so was really close!

Running warm up/down (warm down from final) 8:53 [2] 1.31 km (6:47 / km) +21m 6:17 / km
ahr:159 max:168

jog most of the way to the start and back with katherine and natalie

Quali - Course H2A - Splits

Final - Course FA2 - Splits

Friday Mar 23, 2012 #

Note
(sick) (rest day)

cold feeling a bit better so should be fine for the weekend :) however i think i might have slightly strained a ligament on the inside/back of my knee on monday (no idea how) and made it worse in pe on thursday, hopefully it wont bother me too much while i run :S

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

Tuesday Mar 20, 2012 #

Note
(sick) (rest day)

got a cold :/ not gonna do any more training this week and hopefully I'll be alright for the weekend

Monday Mar 19, 2012 #

S&C 1:00:00 [3]

Sunday Mar 18, 2012 #

Running warm up/down (warm up) 5:25 [2] 0.85 km (6:22 / km) +30m 5:25 / km
ahr:152 max:170

cut my warm up short because they wanted to pack up the start

Orienteering race 47:37 [3] 8.19 km (5:49 / km) +220m 5:08 / km
ahr:168 max:180

WM league event at coombe country park
ran blue (longest course) because the green wasn't very far, did it at a steady pace because I didn't want to push myself after xc yesterday. It was a very fast and easy area, no mistakes.
11th out of 45, 1st woman, dad beat me by about a minute but I expected him to

Running 1:58 [2] 0.33 km (5:58 / km) +17m 4:44 / km
ahr:137 max:148

from finish to download, was going to extend this into a warm down but went out to collect controls instead

Orienteering warm up/down (control collecting) 21:34 [2] 2.9 km (7:26 / km) +118m 6:11 / km
ahr:146 max:169

collected some controls as a warm down

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