Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	18	12:52:48	77.81	(9:56)	125.23	(6:10)	768
Orienteering	8	7:30:01	30.86	(14:35)	49.67	(9:04)	1145
S&C	7	3:20:00
Taekwondo	3	3:00:00
Total	23	26:42:49	108.68		174.9		1913

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Tuesday Apr 30, 2013 #

Running (grass) 1:00:00 [5] 8.0 km (7:30 / km)
shoes: Brooks Adrenaline GTS #2

10 x 200m, with 200m jog recovery
Then short sprints - 6 x 30m
Jog and drills to warm up and jog to warm down

C • Some good sessions here 1

Monday Apr 29, 2013 #

Running warm up/down 14:16 [2] 2.07 km (6:54 / km) +10m 6:44 / km
ahr:140 max:149 shoes: VJ Irock #2

warm up

Running tempo 20:00 [4] 4.35 km (4:36 / km) +14m 4:31 / km
ahr:178 max:188 shoes: VJ Irock #2

20 minute tempo run

Running warm up/down 8:19 [2] 1.29 km (6:27 / km)
ahr:154 max:163 shoes: VJ Irock #2

warm down

S&C 45:00 [3]

WM league event today, I was helping out with potential new club members and ended up doing some shadowing round easy courses, didn't have time for a run in the end but I did some control collecting instead.

Orienteering 25:57 [2] 2.72 km (9:32 / km) +17m 9:15 / km
ahr:121 max:164 shoes: VJ Irock

shadowing around a yellow course

Orienteering 49:33 [1] 3.54 km (14:00 / km) +20m 13:37 / km
ahr:108 max:132 shoes: VJ Irock

shadowing around an orange course, a lot of walking

Orienteering 32:32 [3] 4.12 km (7:54 / km) +23m 7:41 / km
ahr:151 max:179 shoes: VJ Irock

control collecting

Saturday Apr 27, 2013 #

Running warm up/down 10:19 [2] 1.52 km (6:47 / km)
ahr:141 max:152 shoes: VJ Irock

jog to abbey fields

Running hills (grass) 25:00 [5] 3.95 km (6:20 / km) +135m 5:24 / km
ahr:163 max:186 shoes: VJ Irock

9 hills, approx 180m with about 15m climb, jog back down recovery and 2 min rest after the 5th
then some short sprints on the flat

Running warm up/down 8:31 [2] 1.25 km (6:49 / km)
ahr:147 max:153 shoes: VJ Irock

jog back home

Thursday Apr 25, 2013 #

Running (steady) 50:52 [3] 9.3 km (5:28 / km) +43m 5:21 / km
ahr:157 max:173 shoes: VJ Irock #2

S&C (core) 20:00 [2]

Wednesday Apr 24, 2013 #

Taekwondo 1:00:00 [3]

Tuesday Apr 23, 2013 #

Running (grass) 1:00:00 [5] 10.0 km (6:00 / km)
shoes: Brooks Adrenaline GTS #2

4 x 1.25k, with 2 mins recovery (distance a guess)
Then 4 x 50m sprint, 50m jog
Jog and drills to warm up and jog to warm down

Monday Apr 22, 2013 #

Running (recovery) 45:09 [2] 6.72 km (6:43 / km) +27m 6:35 / km
ahr:143 max:152 shoes: VJ Irock

S&C 35:00 [3]

Sunday Apr 21, 2013 #

Note
(rest day)

Travelling home

Quite happy with 4th and 6th but shame not to make the top 3, also my combined time is the quickest! Team came 3rd :)

Saturday Apr 20, 2013 #

Orienteering 30:00 [4] 6.0 km (5:00 / km)
shoes: VJ Irock #2

World schools friendship relay
I was the number 1 in my team so I did all the far ones but still had to wait for a long time at a and b, technically very easy and I ran quite hard but it was just a bit of fun really, the fact my team mispunched is irrelevant!

Friday Apr 19, 2013 #

Running warm up/down (both) 15:00 [2] 3.0 km (5:00 / km)
shoes: VJ Irock #2

Orienteering race (long) 59:01 [4] 6.2 km (9:31 / km) +320m 7:34 / km
shoes: VJ Irock #2

World schools long race, 6th
Area was absolutely horrible, just pure gorse so it was hard to find routes through the terrain, hard to navigate while trying to find routes through the terrain and also very painful!
Not a good run, made a horrible mistake to number 5 losing about 2.5 mins, parallel error in wrong reenterant and took a while to relocate correctly, lost about the same time again else where on smaller mistakes that were all just silly, pretty angry with myself when I finished but after getting my map back I saw there was a lot I did well, just not the sort of performance I wanted at an event like this...

Thursday Apr 18, 2013 #

Note
(rest day)

cultural day...

Wednesday Apr 17, 2013 #

Running warm up/down (both) 15:00 [2] 3.0 km (5:00 / km)
shoes: VJ Irock #2

Orienteering race (middle) 22:57 [4] 3.5 km (6:33 / km) +45m 6:10 / km
shoes: VJ Irock #2

World schools middle race, 4th
small mistake to number 1, got close to the circle and wasn't sure how far I'd gone as everything was vague so I ended up bouncing back in off the path, no way near as bad as the disasters a lot of people seemed to have... then a small mistake to 6, again very close just couldn't see the control or distinguish where the clearing was, including other tiny things I reckon I lost about 2 minutes and I was less than a minute down on the winner so pretty good

Tuesday Apr 16, 2013 #

Orienteering 33:15 [3] 4.21 km (7:54 / km) +30m 7:38 / km
ahr:147 max:174 shoes: VJ Irock #2

model event for the long

Orienteering 1:00:00 [1] 4.0 km (15:00 / km)
shoes: VJ Irock #2

model event for the middle, had a walk around the map with the team, checking out some features and doing a few controls

Monday Apr 15, 2013 #

Note
(rest day)

Flying to Portugal

Won't be able to wear my garmin for the races as GPS is banned :(

Sunday Apr 14, 2013 #

Running warm up/down 14:00 [2] 1.97 km (7:06 / km) +61m 6:09 / km
ahr:148 max:166 shoes: VJ Irock

jog to start

Orienteering race (long) 1:03:40 [4] 6.07 km (10:29 / km) +355m 8:07 / km
ahr:173 max:187 shoes: VJ Irock

long race on Graythwiate, much better than the middle, a few very small mistakes but on the whole good

Running warm up/down 5:13 [2] 0.83 km (6:17 / km)
ahr:146 max:157 shoes: VJ Irock

warm down

Saturday Apr 13, 2013 #

Running warm up/down 16:47 [2] 2.4 km (7:00 / km) +150m 5:20 / km
ahr:149 max:172 shoes: VJ Irock

jog to start

Orienteering race (middle) 46:49 [4] 4.74 km (9:53 / km) +140m 8:36 / km
ahr:179 max:189 shoes: VJ Irock

middle race on Esthwaite, pretty terrible run, big mistakes to 8 and 14 and some other little ones, not my sort of terrain...

Running warm up/down 12:24 [2] 2.16 km (5:44 / km)
ahr:135 max:162 shoes: VJ Irock

warm down

Friday Apr 12, 2013 #

Note
(rest day)

Going to the Lakeland double tomorrow and then Portugal on Monday!

Thursday Apr 11, 2013 #

Running (easy) 1:09:12 [2] 10.25 km (6:45 / km) +36m 6:38 / km
ahr:139 max:150 shoes: VJ Irock

S&C (core) 15:00 [2]

Wednesday Apr 10, 2013 #

Taekwondo 1:00:00 [3]

Tuesday Apr 9, 2013 #

Running (grass) 1:00:00 [5] 9.0 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2

10 x 400m with 100m jog recovery and a slightly longer rest after the 5th (distances rough)
First few reps felt easy but the recovery was very short so the last few really hurt, most of the older ones just did 8 but me and the guy I was running with decided we could do 2 more, couldn't have done them without him to push me though.
Jog and drills to warm up and jog to warm down

Monday Apr 8, 2013 #

Running warm up/down 13:24 [2] 2.06 km (6:30 / km) +12m 6:19 / km
ahr:141 max:150 shoes: VJ Irock

warm up

Running tempo 20:00 [4] 4.42 km (4:31 / km) +15m 4:27 / km
ahr:182 max:194 shoes: VJ Irock

20 minute tempo run, felt good, don't think I would have run as fast if I had done this yesterday as planned

Running warm up/down 7:42 [2] 1.22 km (6:19 / km)
ahr:156 max:163 shoes: VJ Irock

jog back home

S&C 45:00 [3]

Sunday Apr 7, 2013 #

Note
(rest day)

Wasn't planning to have a rest day but I felt like I could do with an extra one, no point doing too much before world schools next week.

Saturday Apr 6, 2013 #

Running (easy) 1:07:15 [2] 10.3 km (6:32 / km) +40m 6:24 / km
ahr:147 max:160 shoes: VJ Irock

easy run, was originally planning to do further but my legs felt quite tired yesterday so just left it at this

Friday Apr 5, 2013 #

Running warm up/down 10:19 [2] 1.64 km (6:17 / km) +12m 6:04 / km
ahr:140 max:148 shoes: VJ Irock

Running (grass) 24:42 [5] 4.75 km (5:12 / km) +80m 4:48 / km
ahr:171 max:190 shoes: VJ Irock

Hills (by my standard) - 5 x 400m, jog back, 80m, jog back
Felt slow but probably because of a strong headwind, times for the 400m - 1:39, 1:43, 1:42, 1:41, 1:43, 80m were all 18s.
Legs felt tired from the start so I'm just going to do a very easy run tomorrow.

Running warm up/down 8:16 [2] 1.36 km (6:05 / km) +8m 5:54 / km
ahr:154 max:163 shoes: VJ Irock

S&C (mostly core) 30:00 [2]

Thursday Apr 4, 2013 #

Running (steady) 51:21 [3] 9.26 km (5:33 / km) +35m 5:27 / km
shoes: VJ Irock

Note

routegadget for the JK relay - http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi... (gaffle 22A)

S&C (balance board) 10:00 [1]

Wednesday Apr 3, 2013 #

Running (recovery) 43:36 [2] 6.72 km (6:29 / km) +26m 6:22 / km
shoes: VJ Irock

Very cold morning, ground was frozen so at least I had dry feet for a change!
(Heart rate monitor being a bit odd again so I'm going to get a new battery)

Taekwondo 1:00:00 [2]

Wasn't sure whether to go or not but my legs felt fine after this morning's loosener

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

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