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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Jemmerson

In the 7 days ending Feb 3, 2013:

activity # timemileskm+m
  Orienteering3 2:59:52 15.25(11:47) 24.55(7:20) 415
  Running7 2:48:27 17.34(9:43) 27.91(6:02) 155
  S&C3 1:55:00
  Taekwondo1 1:00:00
  Cycling1 30:00 4.97(6:02) 8.0(3:45)
  Total8 9:13:19 37.57 60.46 570

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MoTuWeThFrSaSu

Sunday Feb 3, 2013 #

Running warm up/down 16:45 [2] 2.84 km (5:54 / km) +23m 5:40 / km
ahr:149 max:161 shoes: VJ Irock

long jog to the start with Michael

Orienteering race 1:00:06 [4] 9.88 km (6:05 / km) +84m 5:50 / km
ahr:177 max:184 shoes: VJ Irock

Midlands champs at Sherwood forest
really nice flat runnable forest (mostly) and a well planned course, lost about 2 minutes to 21, just hadn't gone far enough and wasn't paying all that much attention as I was close to finishing but otherwise a really good run and very enjoyable, 1st on w18E

Saturday Feb 2, 2013 #

10 AM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: VJ Irock

short warm up minus garmin

Orienteering 18:56 [3] 2.0 km (9:28 / km) +41m 8:35 / km
ahr:157 max:173 shoes: VJ Irock

control pick with nothing but the control features on the map so had to use accurate compass, was a bit off to 3 and 5

Orienteering 42:08 [3] 5.1 km (8:16 / km) +72m 7:43 / km
ahr:159 max:174 shoes: VJ Irock

first 4 controls were long legs with blank map underneath, controls were on paths which made it easier but we had to aim to hit them straight not aim off to practice running fast while taking an accurate bearing, the rest was a normal course with the focus on bearings

Running warm up/down 4:33 [2] 0.72 km (6:19 / km) +8m 5:59 / km
ahr:138 max:145 shoes: VJ Irock

2 PM

Running warm up/down 6:51 [3] 1.0 km (6:51 / km) +80m 4:54 / km
ahr:152 max:168 shoes: VJ Irock

uphill run to the start, not sure on distance

Orienteering 58:42 [3] 7.57 km (7:45 / km) +218m 6:47 / km
ahr:165 max:181 shoes: VJ Irock

route choice exercise in pairs where you run different routes to each control and meet up at all the controls, I was with Meg and it was good fun

Friday Feb 1, 2013 #

Note
(rest day)

going to the british squad weekend!

Thursday Jan 31, 2013 #

Running long (steady) 1:00:18 [3] 10.25 km (5:53 / km) +44m 5:46 / km
ahr:162 max:173 shoes: VJ Irock

Wednesday Jan 30, 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]

Tuesday Jan 29, 2013 #

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

2k (4 mins), 1k (2 mins), 2k
Times - 8:30, 4:00, 8:56, got the pacing wrong, last rep was poor
10 min jog and drills to warm up and 10 min jog to warm down

S&C (core) 25:00 [3]

Monday Jan 28, 2013 #

Cycling (recovery) 30:00 [2] 8.0 km (3:45 / km)

In the gym

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

Running warm up/down (warm down) 5:00 [2] 0.8 km (6:15 / km)
shoes: Brooks Adrenaline GTS #2

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