Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending May 13, 2018:

activity

time

miles

Running

3:30:39

23.69

(8:53)

38.13

(5:31)

563

S&C

2:35:00

Cycling

30:00

Total

6:35:39

23.69

38.13

563

1:15

0:00

» now

Sunday May 13, 2018 #

9 AM

Running 50:01 [2] 9.25 km (5:24 / km) +120m 5:05 / km
ahr:157 max:176 shoes: Inov8 Terraclaw 250

Saturday May 12, 2018 #

12 PM

Running 48:19 [2] 8.46 km (5:43 / km) +148m 5:15 / km
ahr:158 max:180 shoes: Inov8 Race Ultra 290

catch up with Heather

Rolling and mobility stuff
Bar warm up

4 x 3 hang cleans (40kg)

5 x 3 deadlifts (70kg x2, 72.5kg x3)

3 x 6 split squats each side (40kg, 45kg x2)
With 4 x 5 pull ups

Body feeling tired so keeping the weight light for the cleans and deadlifts.

Thursday May 10, 2018 #

1 PM

Running warm up/down 14:50 [2] 2.57 km (5:46 / km) +46m 5:18 / km
ahr:146 max:161 shoes: Inov8 Terraclaw 250

warm up

Running hills 18:00 [5] 2.7 km (6:40 / km) +185m 4:58 / km
shoes: Inov8 Terraclaw 250

Attempted usual hill session but feeling rubbish. Had a 3 hour exam in the morning and then went out to do this as soon as I got home, having not eaten anything since breakfast. First 3 reps were fine (same times as last week), but felt awful on the 4th so bailed near the end. Had a break and tried to go again but 5th rep was slow and a struggle so called it a day. I know that exam stress affects training so going to just take it easy and not worry.
2:02 (ahr 170, mhr 186)
2:00 (ahr 176, mhr 190)
2:00 (ahr 178, mhr 191)
1:44 (ahr 176, mhr 191)
2:05 (ahr 170, mhr 188)

Running warm up/down 15:59 [2] 2.76 km (5:47 / km) +22m 5:34 / km
ahr:153 max:175 shoes: Inov8 Terraclaw 250

warm down

Wednesday May 9, 2018 #

6 PM

S&C 1:00:00 [3]

Rolling and mobility stuff
Bar warm up

4 x 3 hang cleans (40kg, 42.5kg x3)

5 x 3 front squats (40kg, 45kg, 47.5kg x2, 50kg)

5 x 3 push jerks (35kg, 37.5kg x2, 40kg x2)

3 x 6 s/l RDLs each side (35kg)

Tuesday May 8, 2018 #

8 AM

Running warm up/down 14:30 [2] 2.76 km (5:15 / km) +12m 5:09 / km
ahr:145 max:160 shoes: Inov8 Race Ultra 290

warm up

Running intervals (grass) 33:00 [5] 6.8 km (4:51 / km)
shoes: Inov8 Race Ultra 290

3 x [4 min, 2 x 2 min (60s)] (90s)
1.02km (ahr 172, mhr 185)
0.52km (ahr 176, mhr 188)
0.52km (ahr 177, mhr 191)
1.02km (ahr 180, mhr 190)
0.52km (ahr 178, mhr 190)
0.53km (ahr 180, mhr 192)
1.01km (ahr 182, mhr 190)
0.52km (ahr 180, mhr 191)
0.53km (ahr 181, mhr 191)
Good session.

Running warm up/down 16:00 [2] 2.83 km (5:39 / km) +30m 5:22 / km
ahr:152 max:169 shoes: Inov8 Race Ultra 290

warm down

Monday May 7, 2018 #

8 AM

Cycling 30:00 [2]

in the gym

9 AM

S&C 45:00 [3]

25 mins core
20 mins legs / glutes / other stuff

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