Training Log Archive: jemmersonIn the 7 days ending May 7, 2017:
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Sunday May 7, 2017 #
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
Orienteering 35:25 [4] 5.04 km (7:02 / km) +162m 6:03 / km
ahr:179 max:195 shoes: Inov8 Oroc 280
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
Saturday May 6, 2017 #
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
Orienteering 1:32:05 [4] 11.06 km (8:20 / km) +500m 6:47 / km
ahr:173 max:188 shoes: Inov8 Oroc 280
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
Friday May 5, 2017 #
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 #
Running 43:51 [2] 8.18 km (5:22 / km) +126m 4:59 / km
ahr:149 max:175 shoes: Inov8 Trailroc 245
S&C 25:00 [3]
Wednesday May 3, 2017 #
Running 30:48 [2] 5.83 km (5:17 / km) +34m 5:08 / km
ahr:151 max:170 shoes: Inov8 Terraclaw 250
Running warm up/down 12:11 [2] 2.39 km (5:06 / km) +32m 4:47 / km
shoes: Inov8 Race Ultra 290
S&C 1:00:00 [3]
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
Tuesday May 2, 2017 #
Note
(rest day)
Monday May 1, 2017 #
Running 11:38 [2] 1.83 km (6:21 / km)
ahr:140 max:168 shoes: Inov8 Race Ultra 290
Running warm up/down 17:54 [2] 2.65 km (6:45 / km)
shoes: Inov8 Race Ultra 290
Running race (track) 17:46 [5] 5.0 km (3:33 / km)
Running in the B race based on qualification times (my PB being from a parkrun) but results of the two races are combined. Everyone started quickly so I just sat in further down the field, went through the first km in about 3:30 I think which was quicker than I expected to run but I felt fine so just kept the pace going and picked off lots of people as they tired. Basically always had someone in front to aim for which definitely helped and I stopped paying attention to the time early on. I just felt strong the whole way and tried to keep the early pace going. I think I paced the race really well and just gave it everything. For the last few laps I had been slowly closing on a girl in front but at the bell she sped up so I thought I wouldn't be able to catch her but with 200m to go she slowed and I found a burst of pace from somewhere to take her and I finished really strongly.
Absolutely buzzing with the time. I wasn't sure what time I would be able to run (never done a 5000m on track before), Bashir was confident I could run under 18 minutes but I didn't really believe him. Think we got the taper spot on and I felt great on the day. So happy.
Running warm up/down 14:58 [2] 2.75 km (5:27 / km)
shoes: Inov8 Race Ultra 290