Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Jan 23, 2017:

activity	#	time	miles		km		+m
Orienteering	2	2:36:17	14.31	(10:55)	23.03	(6:47)	472
Running	4	1:52:50	12.61	(8:57)	20.29	(5:34)	259
S&C	1	1:00:00
Total	4	5:29:07	26.92		43.32		731

1:47

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» now

Monday Jan 23, 2017 #

Note
(rest day)

After yesterday thought it might be best to stick with a rest day. Legs feeling a bit sore as well.

Sunday Jan 22, 2017 #

10 AM

Running warm up/down 7:52 [2] 1.3 km (6:03 / km) +80m 4:38 / km
ahr:146 max:166 shoes: Inov8 X-Talon 212 #5

some jogging around in the limited 'flat' space near the start

Orienteering 1:39:45 [3] 12.31 km (8:06 / km) +315m 7:11 / km
ahr:159 max:186 shoes: Inov8 X-Talon 212 #5

Big Weekend classic race on Arthur's seat, brown
Up until the map changeover went really well, orienteering well and a really cool course, took the road on the long leg and was starting to struggle but kept an acceptable pace, got to the end of the leg and crashed spectacularly. (At this point I was on for a really good result and I think was 1st woman) Legs just wouldn't respond and felt like jelly and I felt quite light-headed. Really struggled around the rest of the course, walked most of it and actually stopped to sit down a few times. Don't understand what happened, never felt like this before. Managed to finish but probably a good 20 minutes or so slower than I should have been. Also got really cold once I stopped moving fast so that combination left me feeling pretty out of it once I finished.

(No warm down, went to find a café instead)

Saturday Jan 21, 2017 #

Event: EUOC Big Weekend

1 PM

Running warm up/down 9:42 [2] 1.74 km (5:34 / km) +11m 5:24 / km
ahr:143 max:163 shoes: Inov8 Race Ultra 290

warm up

Orienteering 56:32 [4] 10.72 km (5:16 / km) +157m 4:55 / km
ahr:175 max:192 shoes: Inov8 Race Ultra 290

Edinburgh city race
Don't ever really do urban races but quite enjoyed it, lost a couple of minutes or so towards the start of the long leg where I thought I could get through somewhere but I couldn't, otherwise went quite well. Think there were 3 times when I had to stop to wait at traffic lights for a while (felt like forever) which was frustrating.

Running warm up/down 10:47 [2] 1.68 km (6:25 / km) +16m 6:08 / km
ahr:146 max:160 shoes: Inov8 Race Ultra 290

warm down with various people

Friday Jan 20, 2017 #

2 PM

Running warm up/down 7:07 [2] 1.22 km (5:50 / km)
shoes: Inov8 Race Ultra 290

from science site to MC

S&C 1:00:00 [3]

This term I have a lecture at 1pm on Fridays which clashes with gym and I have a friend in the same situation, the gym is free after our session on Fridays so the coach has said we can just go after our lecture so that's what we're going to do. I will definitely miss the fun gym bants but at least we can get it done. Had a chat with Jon (coach) before we started and looks like this term Fridays will be deadlifts and glute bridges.

Rolling
Some mobility stuff

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

5 x 5 deadlifts (50kg, 4 x 60kg)
with 5 hop sets each leg (5 hops over small hurdles, then a broad jump)

5 x 5 glute bridges (100kg)
with 4 x 5 assisted pull ups

Running warm up/down 22:40 [2] 4.18 km (5:25 / km) +28m 5:15 / km
shoes: Inov8 Race Ultra 290

extended run home

Thursday Jan 19, 2017 #

8 AM

Running 54:42 [2] 10.17 km (5:23 / km) +124m 5:04 / km
shoes: Inov8 Trailroc 245

Wednesday Jan 18, 2017 #

Note
(rest day)

Moved back up to Durham on Sunday for the start of term, had an exam today and a mega lab report due in today so haven't trained at all for the last few days (had a xc race last Saturday which I haven't updated yet) as I've just been working. A rest was a good idea anyway as I have been working and training hard since Christmas. Probably do some light training over the next couple of days and then going to Edi big weekend.

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