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Training Log Archive: Jemmerson

In the 7 days ending May 8, 2017:

activity # timemileskm+m
  Running6 3:03:34 20.53(8:56) 33.04(5:33) 459
  Orienteering2 2:07:30 10.0(12:45) 16.1(7:55) 662
  S&C2 1:25:00
  Total7 6:36:04 30.53 49.14 1121

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Monday May 8, 2017 #

Note
(rest day)

Feeling the start of a cold (thanks to Rachel for passing it on) so taking a rest day. Staying in the Lakes until Tuesday evening.

Sunday May 7, 2017 #

10 AM

Running warm up/down 14:29 [2] 2.34 km (6:11 / km) +22m 5:55 / km
ahr:132 max:152 shoes: Inov8 Oroc 280

warm up with Fay

Orienteering 35:25 [4] 5.04 km (7:02 / km) +162m 6:03 / km
ahr:179 max:195 shoes: Inov8 Oroc 280

British relays, 1st leg
Another fun first leg! Running with Fiona and Cecilie at the front for most of it with Fiona setting a brutal pace. Others not far behind and we dropped Cecilie somewhere so I went through spectator just behind Fiona in the lead. Then I lost it, overshot my 12 and lost Fiona, then had a moment half way to 13 and thought I'd already gone far enough and faffed a while. By the time I found it I saw Grace and Sarah R. Managed to get away from them again and then saw Fiona a couple of controls from the finish, I thought she would be well gone! So handed over in 2nd, few secs behind Fiona.
Team finished 4th with Rachel and Kirsten again (5th if you include SYO's unfortunate n/c team) which is a good result for us, wouldn't stand a chance at keeping up with the top teams.

Running warm up/down 12:33 [2] 1.98 km (6:20 / km) +33m 5:51 / km
ahr:136 max:159 shoes: Inov8 Oroc 280

warm down with Fiona

Saturday May 6, 2017 #

1 PM

Running warm up/down 12:54 [2] 2.15 km (6:00 / km) +82m 5:02 / km
ahr:145 max:169 shoes: Inov8 Oroc 280

warm up

Orienteering 1:32:05 [4] 11.06 km (8:20 / km) +500m 6:47 / km
ahr:173 max:188 shoes: Inov8 Oroc 280

British long champs, 6th
Physically I was useless - awful on the hills which there were plenty of (all that track training paying off!) It was such a slog and got caught and easily dropped by some of the top girls. Technically I am actually really pleased with my run, the mistakes I made were really stupid ones and I did a lot of the really technical legs very well (except for being very cautious but that was kind of the plan). Stupid mistake at 6 which was the water control, got near and saw a table with water next to a control so ran to it and punched, then realised it was not the right control and panicked, but seriously who puts two different drinks controls less than 100m apart? Not paying attention at 8 because it was such a short leg so thought it would be easy, followed one of the boys into their control and continued on for a good 30s before I realised that wasn't my control. Mistake at 10 because I was stood right on top of the crag (I thought it was higher up) and convinced I was right, so then went walkies. Then a bit of faffing at 18, losing a bit of focus at the end. So otherwise, on an extremely technical course, I think it went well.
(Result sounds better than it was - massive time gaps and a lot of top girls not here.)

Running warm up/down 13:58 [2] 2.12 km (6:35 / km) +27m 6:12 / km
ahr:142 max:155 shoes: Inov8 Oroc 280

warm down with Rona

Friday May 5, 2017 #

8 AM

Running 30:14 [2] 5.7 km (5:18 / km) +33m 5:09 / km
ahr:145 max:164 shoes: Brooks Adrenaline GTS #3

Thursday May 4, 2017 #

8 AM

Running 43:51 [2] 8.18 km (5:22 / km) +126m 4:59 / km
ahr:149 max:175 shoes: Inov8 Trailroc 245

9 AM

S&C 25:00 [3]

core

Wednesday May 3, 2017 #

8 AM

Running 30:48 [2] 5.83 km (5:17 / km) +34m 5:08 / km
ahr:151 max:170 shoes: Inov8 Terraclaw 250

1 PM

Running warm up/down 12:11 [2] 2.39 km (5:06 / km) +32m 4:47 / km
shoes: Inov8 Race Ultra 290

jog to maiden castle

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 40kg x 3)

4 x 3 squats (45kg, 50kg, 52.5kg x 2)

4 x 3 overhead press (30kg, 32.5kg, 35kg x 2)

3 x 8 RDLs (60kg)

Running warm up/down 12:36 [2] 2.35 km (5:22 / km) +70m 4:40 / km
shoes: Inov8 Race Ultra 290

jog home

Tuesday May 2, 2017 #

Note
(rest day)

Felt like having a rest day, think I earned it. Calves absolutely ruined.

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