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Training Log Archive: jemmerson

In the 7 days ending Jan 27, 2013:

activity	#	time	miles		km		+m
Running	6	4:12:02	23.77	(10:36)	38.26	(6:35)	105
S&C	3	1:55:00
Taekwondo	1	1:00:00
Orienteering	1	51:04	4.68	(10:55)	7.53	(6:47)	180
Total	7	7:58:06	28.45		45.79		285

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Sunday Jan 27, 2013 #

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: VJ Irock

very short warm up as I was busy chatting to Becky... satellites hadn't loaded

Orienteering 51:04 [4] 7.53 km (6:47 / km) +180m 6:03 / km
ahr:178 max:188 shoes: VJ Irock

BKO concorde chase - blue
missed the australian open final for this so at least it was a nice area, lost the odd bit of time here or there but mostly a very good run

C • Aus Open 2

Running warm up/down 6:36 [2] 1.11 km (5:57 / km)
ahr:152 max:168 shoes: VJ Irock

jog back to assembly

So I turned up at the cross country, got ready to run and had a good warm up, 15 minutes before my race I go to get my number and chip, can't find them and start panicking, then I find out the club didn't enter me although my coach had told the person doing the entries that I was running... I wore the number of one of the younger girls that had already run as they don't check numbers and ran without a chip so I don't count but at least I got a run, bit frustrating as we would have been 2nd team in the U17 girls!

Running warm up/down 19:47 [2] 3.04 km (6:30 / km) +10m 6:24 / km
shoes: VJ Irock

longer warm up than I was planning as it includes runing around looking for my coach to see if he had my number and chip

Running race (cross country) 22:51 [5] 4.65 km (4:55 / km) +23m 4:48 / km
shoes: VJ Irock

course was all deep snow, deep mud that went above your ankles or a combination of both so it was seriously hard running but also really good training and fun!
would have been 14th out of 51 which I'm really happy with as its the midlands champs so tough competition

Running warm up/down 9:13 [2] 1.42 km (6:29 / km)
shoes: VJ Irock

Friday Jan 25, 2013 #

Note
(rest day)

Midlands cross country tomorrow

Thursday Jan 24, 2013 #

Running long (easy) 1:10:44 [2] 10.3 km (6:52 / km) +42m 6:44 / km
ahr:146 max:157 shoes: VJ Irock

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

Wednesday Jan 23, 2013 #

4 PM

Running warm up/down (both) 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2

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

8 PM

Taekwondo 1:00:00 [3]

Haven't been for a while so it was nice to be back, worked really hard

Tuesday Jan 22, 2013 #

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

3 x 1000m off 2 mins recovery
3:58, 4:00, 4:02
half of the rep was easy running but the other half was slush with absolutely no grip making it very hard, we were supposed to do 4 but coach lowered it to 3 as they were hard work, definitely wearing the wrong shoes for the session.
then 6 x 100m sprints off hardly any recovery
10 min jog and drills to warm up and 10 min jog to warm down

Monday Jan 21, 2013 #

Running (steady) 49:51 [3] 7.74 km (6:26 / km) +30m 6:19 / km
ahr:162 max:175 shoes: VJ Irock

school closed so can't use the gym which is really annoying, went for a run instead but there was more snow last night so it was really tough running again, shoe laces were genuinely frozen together when I got back!

S&C 1:00:00 [3]

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