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Training Log Archive: Jemmerson

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Running5 3:00:50 16.57(10:55) 26.66(6:47) 138
  S&C4 2:10:00
  Orienteering2 1:25:21 7.16(11:55) 11.53(7:24) 246
  Taekwondo1 1:00:00
  Cycling1 30:00 4.91(6:07) 7.9(3:48)
  Total7 8:06:11 28.64 46.09 384

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Sunday Feb 10, 2013 #

Running warm up/down 6:20 [2] 0.86 km (7:22 / km) +15m 6:46 / km
ahr:155 max:168 shoes: VJ Irock

Orienteering race (middle) 41:27 [4] 5.76 km (7:12 / km) +138m 6:26 / km
ahr:176 max:185 shoes: VJ Irock

Tankersley middle, 11th on brown
very good area for a middle distance race, lost about 30 secs to 25 but that was it, really happy with my run, not far off some of the elites

Running warm up/down 2:46 [2] 0.42 km (6:35 / km) +10m 5:53 / km
ahr:152 max:160 shoes: VJ Irock

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

Saturday Feb 9, 2013 #

Running warm up/down 14:05 [2] 2.56 km (5:30 / km) +26m 5:14 / km
ahr:150 max:163 shoes: VJ Irock

jog to start

Orienteering race (night) 43:54 [4] 5.77 km (7:36 / km) +108m 6:57 / km
ahr:172 max:186 shoes: VJ Irock

British Night champs - w18, 1st
good course but there were too many paths really so I took a lot of path routes, little bit off to 10 and 11 but the rest was really good, took it steady in the terrain but pushed hard on the paths

Running warm up/down 6:55 [2] 1.38 km (5:01 / km) +30m 4:31 / km
ahr:156 max:167 shoes: VJ Irock

Friday Feb 8, 2013 #

Note
(rest day)

Thursday Feb 7, 2013 #

Running long (easy) 1:20:44 [2] 11.84 km (6:49 / km) +57m 6:40 / km
ahr:147 max:158 shoes: VJ Irock

S&C (mostly core) 30:00 [3]

Wednesday Feb 6, 2013 #

4 PM

Running warm up/down (both) 10:00 [2] 1.6 km (6:15 / km)
shoes: Brooks Adrenaline GTS #2

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

8 PM

Taekwondo 1:00:00 [3]

Tuesday Feb 5, 2013 #

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

400m (1 min), 4 x 800m (2 mins), 400m
did a loop we haven't done before and I reckon it was a bit less than 400m
times - 68s, 2:25, 2:25, 2:27, 2:27, 66s
for the last 3 reps we started about 10m further back so if we'd started at the same place I might have had all times the same for the 800s so I'm really happy with that, pushed hard on the last 400m.
10 min jog and drills to warm up and 10 min jog to warm down

Monday Feb 4, 2013 #

Cycling (recovery) 30:00 [2] 7.9 km (3:48 / km)

In the gym

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

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