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Training Log Archive: Jemmerson

In the 7 days ending May 27, 2012:

activity	#	time	miles		km		+m
Running	4	2:51:15	16.42	(10:26)	26.42	(6:29)	297
Strength and conditioning	6	1:05:00
Intervals	1	1:00:00	4.66	(12:52)	7.5	(8:00)
Orienteering	1	45:44	3.82	(11:58)	6.15	(7:26)	181
Total	6	5:41:59	24.9		40.07		478

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Sunday May 27, 2012 #

Running warm up/down 14:38 [2] 1.6 km (9:09 / km) +150m 6:14 / km
ahr:161 max:177 shoes: VJ IROCK

jog/walk to the start and drills

Orienteering race 45:44 [4] 6.15 km (7:26 / km) +181m 6:29 / km
ahr:177 max:188 shoes: VJ IROCK

Brown Clee - blue
very clean run, only lost about 20 secs at 4, very physical though
not sure where I came but I beat Harrison! :D

Running warm up/down 7:01 [2] 0.97 km (7:14 / km) +27m 6:21 / km
ahr:149 max:160 shoes: VJ IROCK

Note

came 4th on blue, just 17 seconds down on Axel so very happy :) results - http://www.harlequins.org.uk/results/20120527_C2_B...

Strength and conditioning (balance board) 10:00 [1]

Saturday May 26, 2012 #

Running long 1:10:30 [2] 10.83 km (6:31 / km) +67m 6:19 / km
ahr:152 max:171 shoes: VJ IROCK

took my dad out for a run but we did a shorter one than I was originally planning, heart rate was quite high due to the heat but there was a nice breeze :)

Strength and conditioning 5:00 [2]

squats, lunges, heel raises

Thursday May 24, 2012 #

Running warm up/down 16:42 [2] 2.23 km (7:29 / km) +15m 7:15 / km
ahr:141 max:156 shoes: VJ IROCK

first part of the run at a slow jog then drills on the farm road

Running tempo 20:00 [4] 4.29 km (4:40 / km) +13m 4:36 / km
ahr:172 max:187 shoes: VJ IROCK

20 minutes hard running
slower than usual due to the heat and I didn't want to push too hard, also took a short 2 minute rest after 10 minutes

Running warm up/down 9:12 [2] 1.33 km (6:55 / km) +5m 6:47 / km
ahr:156 max:164 shoes: VJ IROCK

slow jog back home

Strength and conditioning 5:00 [2]

squats, lunges, heel raises

Wednesday May 23, 2012 #

Strength and conditioning (balance board) 10:00 [1]
(rest day)

didn't go to tae kwon do tonight as I have spent the whole evening revising, can't wait until this week is over...

Tuesday May 22, 2012 #

Intervals (grass) 1:00:00 [5] 7.5 km (8:00 / km)
shoes: Brooks Adrenaline GTS

8 x 1 minute with 1 minute walking recovery
then short relays - 3 x 50m
10 minute jog and drills to warm up and 10 minute jog to warm down
unbelievably hot (in the mid 20s) so was really hard for running :/ really hope its not going to be too hot at eyoc...

Strength and conditioning (balance board) 5:00 [1]

Monday May 21, 2012 #

Running 33:12 [2] 5.17 km (6:25 / km) +20m 6:18 / km
ahr:148 max:158 shoes: VJ IROCK

wasn't planning to go for a run due to exams but decided I had time for a short one, weather was ridiculously hot!!

Strength and conditioning 30:00 [3]

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