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Training Log Archive: jemmerson

In the 7 days ending Apr 2, 2013:

activity	#	time	miles		km		+m
Orienteering	4	2:24:19	14.3	(10:06)	23.01	(6:16)	665
Running	5	1:41:37	9.87	(10:18)	15.88	(6:24)	228
S&C	1	30:00
Total	5	4:35:56	24.17		38.89		893

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Tuesday Apr 2, 2013 #

Note
(rest day)

Had 4 hard races so need to take a few days easy now to recover, suprisingly not feeling too bad this morning though! Next focus is world schools in 2 weeks which has taken a backseat while the JK has been my priority so need to start preparing properly now and resist the urge to train too much next week.

Routegadget:
sprint - http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...
middle - http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...
long - http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

For both the middle and long there was one long leg and I have just noticed that I had the fastest split for both of them which suprised me a bit as that is where I used to always lose time by 'orienteering' too much and therefore running slower which is a problem I identified a while ago so I'm really happy I've sorted that out, at the weekend I definitely felt I was running faster and using less map contact on the long legs.

Monday Apr 1, 2013 #

Running warm up/down 9:46 [2] 1.51 km (6:28 / km) +28m 5:55 / km
ahr:150 max:162 shoes: VJ Irock #2

warm up

Orienteering race (relay) 26:17 [4] 4.57 km (5:45 / km) +195m 4:44 / km
ahr:187 max:195 shoes: VJ Irock #2

JK relay, women's trophy 2nd leg with Riina and Sophie, 4th
I went out in 5th, about 3 mins down on leaders so I pushed hard to try and catch them and I gained some places, slight wobble at no.4 going to a control on a different gaffle but otherwise clean, came back in 3rd and the team finished 4th beating lots of strong teams, shame not to be on the podium but we're really happy with 4th and we'll improve on it next year!

Running warm up/down 6:25 [2] 0.93 km (6:54 / km) +36m 5:47 / km
ahr:149 max:162 shoes: VJ Irock #2

warm down

Sunday Mar 31, 2013 #

Running warm up/down 9:12 [2] 1.43 km (6:26 / km) +7m 6:17 / km
ahr:143 max:162 shoes: VJ Irock

warm up

Orienteering race (long distance) 1:05:29 [4] 9.38 km (6:59 / km) +215m 6:16 / km
ahr:182 max:194 shoes: VJ Irock

JK long, 1st
not as good as yesterday but that seems to be the case for most people, no big mistakes but very scrappy, quite a lot of controls not hit cleanly but did enough to win

Running warm up/down 5:10 [2] 0.73 km (7:05 / km)
ahr:135 max:154 shoes: VJ Irock

warm down

Note

3 good races and won the JK overall so very happy, everything is sore now but got to focus on tomorrow's relay!

Day 3, Course 04 - Splits

Saturday Mar 30, 2013 #

Running warm up/down 11:08 [2] 1.92 km (5:48 / km) +88m 4:43 / km
ahr:154 max:169 shoes: VJ Irock #2

warm up

Orienteering race (middle distance) 37:36 [4] 6.06 km (6:12 / km) +240m 5:11 / km
ahr:187 max:197 shoes: VJ Irock #2

JK middle, 2nd
good run, probably lost less than a minute and pushed hard, Meg won by 2.5 mins and I couldn't really give much more, don't know how she did it...

Running warm up/down 12:40 [2] 1.98 km (6:24 / km) +54m 5:38 / km
ahr:148 max:168 shoes: VJ Irock #2

warm down, including jog back up the hill to clothing dump

Day 2, Course 04 - Splits

Friday Mar 29, 2013 #

Event: JK 2013

Running warm up/down (both) 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Irock

no garmin as it was a world ranking event so distance and time are guesses but I know I did a really good warm up and decent warm down, checked out the model area with Michael but it was very small

Orienteering race (sprint) 14:57 [5] 3.0 km (4:59 / km) +15m 4:52 / km
shoes: VJ Irock

JK sprint, 1st (would have been 3rd on w20)
mostly clean run, got a little bit caught out by number 2 (sneaky control site!) and lost a few secs to no.9 by not spotting the thin open strip next to the oob so went round, also didn't quite get it right coming out of 9 and went up the steps to the left losing a few more secs, also lost a few secs at 14 when I didn't punch properley so went back but over all happy with it, pushed really hard and tried to catch Meg.

Day 1, Course 02 - Splits

Wednesday Mar 27, 2013 #

Running (easy) 27:16 [2] 3.88 km (7:02 / km) +15m 6:54 / km
ahr:142 max:149 (sick) shoes: VJ Irock

cold not quite gone so just a very easy and short run to loosen the legs up a bit before friday (resting tomorrow), took a map of Hambledon with me, would have liked to have done runs with the other JK maps but being ill screwed that up...

S&C 30:00 [2]

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