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Training Log Archive: jemmerson

In the 30 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Running	23	15:01:25	89.37	(10:05)	143.82	(6:16)	698
S&C	10	4:45:00
Orienteering	4	3:24:28	17.06	(11:59)	27.45	(7:27)	510
Taekwondo	2	2:00:00
Total	27	25:10:53	106.42		171.27		1208

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Sunday Jun 30, 2013 #

Running (road) 26:14 [2] 4.54 km (5:47 / km) +8m 5:44 / km
shoes: Inov8 Road-X 233

easy run from the hotel, long tomorrow!

Saturday Jun 29, 2013 #

Event: JWOC 2013 - Czech Republic

Orienteering 34:36 [3] 3.34 km (10:22 / km) +101m 9:00 / km
shoes: Inov8 X-Talon 212

model event for the long (and a short jog to the start as a warm up)
did most of the controls and checked a few things out, most of it was very slow just trying to take everything in but I did some controls faster, suprised by how visible and runnable the forest was and it was really nice to finally get out there
(forgot hr monitor)

Orienteering 30:01 [3] 2.68 km (11:12 / km) +49m 10:16 / km
shoes: Inov8 X-Talon 212

model event for the middle (and a short warm down back to the bus)
pretty much same as what I did for the long

Thursday Jun 27, 2013 #

Running (easy) 33:51 [2] 5.18 km (6:32 / km) +16m 6:26 / km
ahr:140 max:151 shoes: VJ Irock #2

felt fine today so went for a short and easy run, flying to Czech Republic tomorrow

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

Wednesday Jun 26, 2013 #

Note
(rest day)

felt like I was maybe starting to come down with a cold so took a rest day

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

Tuesday Jun 25, 2013 #

Running (grass) 1:00:00 [5] 8.0 km (7:30 / km)
shoes: Inov8 Road-X 233

8 x 200m, jog back recovery
then some short sprints - 5 x 50m
good sharp session before JWOC and kept it quite short
jog and drills to warm up and jog to warm down

Monday Jun 24, 2013 #

Running (recovery) 34:56 [2] 5.18 km (6:45 / km) +17m 6:38 / km
ahr:144 max:154 shoes: VJ Irock #2

S&C 30:00 [2]

Sunday Jun 23, 2013 #

Event: Northern Championships (UKOL13)

Running warm up/down 9:05 [2] 1.29 km (7:02 / km) +80m 5:22 / km
ahr:138 max:171 shoes: Inov8 X-Talon 212

slog up to the start

Orienteering race 1:00:20 [4] 7.2 km (8:23 / km) +140m 7:38 / km
ahr:167 max:184 shoes: Inov8 X-Talon 212

Northern champs, w18, 2nd
didn't push too hard as its a week till JWOC (:D) but it was still tough work in the wind and tussocks! really good on the moorland, just veered off to the left to number 2 adding on some distance, but the last section wasn't very good, wasn't really paying attention and overshot number 8, losing about a minute, then I left 8 in a weird direction so not a particularly great route to 9 and I didn't really try after that so the last few were slow
routegadget (course 6) - http://www.epoc.routegadget.co.uk/cgi-bin/reitti.p...

C • number 8 3

Saturday Jun 22, 2013 #

Event: YHOA Urban League (UKOL12)

Running warm up/down 4:39 [2] 0.81 km (5:44 / km) +18m 5:10 / km
ahr:144 max:158 shoes: Inov8 Road-X 233

short warm up with Michael

Orienteering race (urban) 46:27 [4] 8.7 km (5:20 / km) +140m 4:56 / km
ahr:175 max:189 shoes: Inov8 Road-X 233

Halifax urban race
not too technical but a bit of planning ahead needed, didn't make any mistakes just a few hesitations, tired towards the end
2nd on womens open behind Alice Leake
routegadget (course 2) - http://www.epoc.routegadget.co.uk/cgi-bin/reitti.p...

Friday Jun 21, 2013 #

Note
(rest day)

C • IM GETTING EXCITED FOR YOU ... 2

Thursday Jun 20, 2013 #

Running warm up/down 10:01 [2] 1.61 km (6:13 / km)
ahr:139 max:150 shoes: Inov8 X-Talon 212

jog to abbey fields

Running hills (grass) 21:00 [5] 3.5 km (6:00 / km) +135m 5:02 / km
ahr:165 max:187 shoes: Inov8 X-Talon 212

9 hills, approx 180m with about 15m climb, jog back down recovery
times - 47, 49, 48, 48, 48, 48, 48, 50, 50
some short sprints on the flat
would have done a tenth hill and some more sprints but I wasn't feeling too well, probably ate too close to running

Running warm up/down 9:59 [2] 1.55 km (6:26 / km)
ahr:152 max:159 shoes: Inov8 X-Talon 212

jog back home

Wednesday Jun 19, 2013 #

Taekwondo 1:00:00 [3]

Tough session again

Tuesday Jun 18, 2013 #

Running (grass) 1:00:00 [5] 9.0 km (6:40 / km)
shoes: Inov8 Road-X 233

5 x 800m off 90 secs recovery
Times - 2:44, 2:46, 2:46, 2:46, 2:40
I was surprised how fast the last one was, just me and one guy ran 800m and everyone else ran the first 400m so that pushed me round the first half.
Then some short sprints - 5 x 50m
Jog and drills to warm up and jog to warm down

C • Superb session! 2

Monday Jun 17, 2013 #

Running (recovery) 33:58 [2] 5.15 km (6:36 / km) +20m 6:28 / km
ahr:146 max:157 shoes: VJ Irock #2

S&C 50:00 [3]

Sunday Jun 16, 2013 #

11 AM

Running warm up/down 12:29 [2] 2.0 km (6:15 / km)
shoes: Inov8 Road-X 233

jog and drills
(did more jogging and strides waiting to start)

Running race (track) 5:15 [5] 1.5 km (3:30 / km)

Heart of England league, 1500m
Haven't run a 1500m for 3 years so I wasn't sure how it would go, my PB is 5:07 but that was a bit of a fluke so I was aiming for a similar time today but I didn't quite pace it right, definitely had something left in the tank at the end which is a bit annoying but oh well.

Running warm up/down 10:00 [2] 1.74 km (5:45 / km)
shoes: Inov8 Road-X 233

warm down

1 PM

Running (steady) 22:28 [3] 3.86 km (5:49 / km) +16m 5:42 / km
ahr:152 max:168 shoes: Inov8 X-Talon 212

After a whole 5 minutes of hard running I decided to go for a little jog when I got home

Saturday Jun 15, 2013 #

Running warm up/down 10:22 [2] 1.58 km (6:34 / km)
ahr:138 max:150 shoes: Inov8 X-Talon 212

jog to abbey fields

Running hills (grass) 25:00 [5] 4.1 km (6:06 / km) +150m 5:09 / km
ahr:171 max:191 shoes: Inov8 X-Talon 212

10 hills, approx 190m with about 15m climb, jog back down recovery
times - 48, 50, 49, 49, 48, 49, 48, 48, 48, 50
some short sprints on the flat

Running warm up/down 9:51 [2] 1.51 km (6:31 / km)
ahr:151 max:160 shoes: Inov8 X-Talon 212

jog home

Thursday Jun 13, 2013 #

Running (steady) 59:30 [3] 10.25 km (5:48 / km) +32m 5:43 / km
ahr:153 max:165 shoes: Inov8 X-Talon 212

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

Wednesday Jun 12, 2013 #

Taekwondo 1:00:00 [3]

Really tough session, did a lot of fitness stuff

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

Note

Was originally planning to do an OD evening event but my parents didn't want to go and it was raining so I did tae kwon do instead.

Tuesday Jun 11, 2013 #

Running (grass) 1:00:00 [5] 9.0 km (6:40 / km)
shoes: Inov8 Road-X 233

6 x 700m at a guess, off 90 secs recovery
Times - 2:20, 2:20, 2:22, 2:16, 2:17, don't know last one (for the last three we didn't run as wide so they were a bit quicker)
Then some short sprints - 6 x 25m
Jog and drills to warm up and jog to warm down

Note

Turns out there's not a 3000m for the athletics I'm planning on doing on Sunday which is annoying as I really want to run a good time so I'm going to run a 1500m instead which could be interesting as I haven't done one for 3 years...

Monday Jun 10, 2013 #

Running (recovery) 42:36 [2] 6.73 km (6:20 / km) +30m 6:12 / km
ahr:149 max:162 shoes: VJ Irock #2

S&C 50:00 [3]

Sunday Jun 9, 2013 #

Running warm up/down 13:43 [2] 2.02 km (6:47 / km) +18m 6:30 / km
shoes: Brooks Adrenaline GTS #2

jogging and drills in warwick castle

Running race (road) 43:11 [4] 10.07 km (4:17 / km) +73m 4:08 / km
shoes: Brooks Adrenaline GTS #2

2 castles 10k road race (from Warwick castle to Kenilworth castle)
km times - 4:16, 4:06, 4:12, 4:29, 4:19, 4:27, 4:23, 4:25, 4:07, 4:05 (and 0:17 for the extra 70m)
I wasn't feeling too good for the first 2km but I got pulled along by everyone else, I felt more settled in the 3rd km but then I got a stitch (which is weird as I never get stitches) so the 4th km was slow, 5th was good, there was a fair bit of climb over the next 3k so they were quite slow, the last 2km were tough, especially the final hill up to the castle but I pushed really hard.
Quite disappointed by the time, PB by 2 seconds but I should be running much faster than a year ago.
1st u20 woman, 11th woman, and 196th over all out of 4000

Running warm up/down 12:18 [2] 1.83 km (6:43 / km) +6m 6:37 / km
shoes: Brooks Adrenaline GTS #2

slow jog back home from Kenilworth castle

Saturday Jun 8, 2013 #

Running warm up/down 14:17 [2] 2.42 km (5:54 / km)
shoes: Inov8 Road-X 233

jogging and drills

Running race (track) 11:21 [5] 3.0 km (3:47 / km)

Warwickshire schools athletics champs, 3000m, 1st
I knew there wasn't going to be much competition so it was always going to be me against my watch again (there were 2 other girls who were both miles behind), I went out quite fast but after the first lap the lap times were slower than I would have liked so I was telling myself to pick the pace up but my legs weren't responding, 11 seconds slower than last week which is quite a lot but I guess last week I at least had someone in front to chase.

Running warm up/down 9:46 [2] 1.83 km (5:20 / km)
shoes: Inov8 Road-X 233

warm down

Friday Jun 7, 2013 #

Running (easy) 51:56 [2] 7.68 km (6:46 / km) +28m 6:38 / km
ahr:147 max:158 shoes: Inov8 X-Talon 212

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

Thursday Jun 6, 2013 #

Note
(rest day)

Thought my cold had gone but its still hanging around and also my legs felt quite tired last night so I decided to just rest today, easy run tomorrow, athletics on Saturday and 10k race on Sunday.

Wednesday Jun 5, 2013 #

Running warm up/down 4:09 [2] 0.63 km (6:35 / km)
ahr:126 max:138 shoes: Inov8 X-Talon 212

very short jog

Orienteering 33:04 [4] 5.53 km (5:59 / km) +80m 5:35 / km
ahr:173 max:188 shoes: Inov8 X-Talon 212

OD evening event at Pooley, thought I'd go as its a nice little area, no mistakes and enjoyed it, I'll probably do tae kwon do on sunday instead this week

Running warm up/down 6:21 [2] 0.98 km (6:29 / km)
ahr:132 max:149 shoes: Inov8 X-Talon 212

little warm down

Note

last exam today and back to school tomorrow...

Tuesday Jun 4, 2013 #

Running (grass) 1:00:00 [5] 7.0 km (8:34 / km)
shoes: Inov8 Road-X 233

7 x 400m, recovery was the other half of the group doing the rep
Would have done more but on the 4th rep my legs just went and I felt like I was hanging on for the rest of the session, legs probably tired from Sunday
Then some short sprints - 4 x 50m
Jog and drills to warm up and jog to warm down

Monday Jun 3, 2013 #

Running (recovery) 34:48 [2] 5.18 km (6:43 / km) +16m 6:37 / km
ahr:140 max:154 shoes: Inov8 X-Talon 212

little jog to shake yesterday's race out of my legs, cold pretty much gone now

S&C 45:00 [3]

Sunday Jun 2, 2013 #

Running warm up/down 10:32 [2] 1.58 km (6:40 / km)
shoes: Inov8 Road-X 233

jogging and drills
(bit more jogging and strides waiting to start not logged)

Running race (track) 11:10 [5] 3.0 km (3:43 / km)

Youth development league, 3000m, 3rd or last depending how you want to look at it...
Standard of these races can vary hugely so I didn't know what to expect from the competition (2 whole other people) so really I was going out for a time, only ran one race last year and I was out by myself at the front so only ran 11:18 but the year before I set a PB of 11:16 so I knew I could go much faster today although I'm still recovering from a cold and am not feeling 100%, as it happened the other 2 girls were really good (one being Hannah Cox) and they gradually dropped me so I was running it mostly by myself with my watch for company, the first 2 laps were very quick trying to stay with the other girls but my lap times gradually dropped except a quick last lap, happy with the time, a new PB and I'll see what I can do with it over the next couple of weeks.

Running warm up/down 9:24 [2] 1.47 km (6:24 / km)
shoes: Inov8 Road-X 233

warm down

Saturday Jun 1, 2013 #

Running (easy) 47:15 [2] 7.05 km (6:42 / km) +35m 6:32 / km
ahr:140 max:154 shoes: Inov8 X-Talon 212

S&C 45:00 [3]

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