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Training Log Archive: jemmerson

In the 7 days ending Nov 5, 2012:

activity	#	time	miles		km		+m
Running	3	2:36:41	14.52	(10:48)	23.36	(6:42)	84
S&C	4	1:50:00
Orienteering	2	1:26:02	9.25	(9:18)	14.89	(5:47)	94
Taekwondo	1	1:00:00
Cycling	1	45:00	7.52	(5:59)	12.1	(3:43)
Total	6	7:37:43	31.29		50.35		178

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Monday Nov 5, 2012 #

Cycling (recovery) 45:00 [2] 12.1 km (3:43 / km)

In the school gym

S&C (weights) 45:00 [3]

Sunday Nov 4, 2012 #

Orienteering 41:16 [3] 6.56 km (6:17 / km) +74m 5:57 / km
ahr:148 max:179 shoes: VJ Irock

November Classic was cancelled but didn't want to turn round after a 2 hour drive to go home so decided to run round the wayfarers course which seemed a very popular idea. Did it with Mark and Michael and at first Mark led us on very round-a-bout routes to the controls and it turned into a relocation type thing where we ran around for a long time trying to get each other lost and taking it in turns to relocate and find the control which proved very fun and we managed to turn a 3.8k course into 6.56k! I stopped my garmin while we standing waiting for each other to relocate and also plan ways to get each other lost so we were actually out for nearly an hour. We had a slight incident with a bog in which we immediately sank to our knees and it proved very challenging to get out! The whole area was really wet which provided some extra fun, especially for Michael, but I understand why the event was cancelled even though I would have happily done my course anyway.

Saturday Nov 3, 2012 #

Event: November Classic Weekend

1 PM

Running warm up/down 4:36 [2] 0.86 km (5:21 / km)
ahr:135 max:152 shoes: Brooks Adrenaline GTS #2

Orienteering race (urban) 44:46 [4] 8.33 km (5:22 / km) +20m 5:19 / km
ahr:170 max:183 shoes: Brooks Adrenaline GTS #2

Southampton urban race
family didn't want to go so I went by train, not as hard as some urban races I've done recently but still some really good route choice options, think on the whole my routes were good and only made a few 10sec mistakes here and there, good course but didn't really like the emitag things we were using as you couldn't really tell if it had recorded the control so I lost some time by making sure

Running warm up/down 10:51 [2] 1.8 km (6:02 / km) +15m 5:47 / km
ahr:147 max:156 shoes: Brooks Adrenaline GTS #2

Friday Nov 2, 2012 #

Note
(rest day)

Thursday Nov 1, 2012 #

Running long (easy) 1:21:14 [2] 12.7 km (6:24 / km) +69m 6:14 / km
ahr:147 max:162 shoes: VJ Irock

cold, raining and muddy...

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

Wednesday Oct 31, 2012 #

S&C 30:00 [3]

Taekwondo 1:00:00 [3]

Only 6 people tonight so we had to work really hard

Tuesday Oct 30, 2012 #

Note

routegadget, results etc from the weekend here http://www.aire.org.uk/events/archiveresults/2012/...

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

4 x 1000m off 2.5 mins recovery (coach measured the rep last week when he had nothing better to do and apparently its 1075m)
times were 4:02, 3:57, 3:59, 3:56, fastest times I've ever done for this rep, don't think I've ever gone below 4 minutes before!
didn't feel particularly fast at the weekend or on yesterday's run so was a bit worried I've been overdoing it so I'm really happy with how fast I ran tonight's session, it helped running them all with a guy that seems to be a very similar pace as me over longer reps as we really pushed each other round.
10 min jog and drills to warm up and 10 min jog to warm down

S&C 25:00 [3]

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