Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 30 days ending Nov 30, 2021:

activity

time

miles

Running

25:15:12

197.66

(7:40)

318.1

(4:46)

4223

S&C

5:30:00

Total

30:45:12

197.66

318.1

4223

2:01

0:00

» now

Tuesday Nov 30, 2021 #

12 PM

Running warm up/down 18:21 [2] 4.06 km (4:31 / km) +30m 4:22 / km
shoes: Nike Air Zoom Pegasus 37

warm up + drills / strides

Running intervals (track) 33:40 [4] 6.66 km (5:03 / km)
shoes: UA Velociti Racer

4 x [800m (1'), 400m (2')]
1 x 600m, 400m, 200m (1')
Splits:
2:40, 1:16
2:39, 1:14
2:40, 1:15
2:41, 1:16
2:00, 1:16, 0:36

Running warm up/down 19:15 [2] 4.03 km (4:47 / km) +30m 4:36 / km
shoes: Nike Air Zoom Pegasus 37

warm down

Monday Nov 29, 2021 #

11 AM

Running 49:44 [2] 10.27 km (4:51 / km) +97m 4:37 / km
shoes: Scott Kinabalu

with Cecilie

Sunday Nov 28, 2021 #

5 PM

S&C 40:00 [1]
(rest day)

No long run because at a first aid course all day, not fussed about mileage this week anyway because of ankle problems last week and the two lab testing sessions.

Saturday Nov 27, 2021 #

11 AM

Running warm up/down (treadmill) 5:00 [2] 1.1 km (4:33 / km)
shoes: UA Velociti Racer

questionable warm up protocol, just 5 mins, starting slow and gradually increasing to test pace

Running (treadmill) 32:00 [4] 8.7 km (3:41 / km)
shoes: UA Velociti Racer

Second round of testing for a friend's research, following on from Tuesday. Running at 16.2km/h (5% quicker than LT) until exhaustion to see how biomechanics change with fatigue. Incredibly tough mentally, just running at a set pace on a treadmill, looking at the wall with no info on time/distance. Think I'll end up doing the analysis on my data!
(Not sure on exact time / distance, just know it was 32:xx)

Running warm up/down 26:35 [2] 5.44 km (4:53 / km) +32m 4:45 / km
shoes: Nike Air Zoom Pegasus 37

extended warm down

Friday Nov 26, 2021 #

12 PM

Running 47:38 [2] 10.05 km (4:44 / km) +56m 4:37 / km
shoes: Inov8 Trailroc G280

Thursday Nov 25, 2021 #

12 PM

Running 1:01:34 [2] 12.55 km (4:54 / km) +297m 4:23 / km
shoes: Scott Kinabalu

1 PM

S&C 30:00 [1]

Wednesday Nov 24, 2021 #

7 AM

Running 1:23:49 [2] 17.4 km (4:49 / km) +246m 4:30 / km
shoes: Inov8 Trailroc G280

Tuesday Nov 23, 2021 #

12 PM

Running (treadmill) 37:00 [3] 8.75 km (4:14 / km)
shoes: UA Velociti Racer

Lactate threshold / VO2 max testing as part of a friend's research in the department, will be followed up in a few days with a run at slightly quicker than LT to exhaustion to see how biomechanics change with fatigue.
(4 min stages with 1 min rest between stages, starting at 10km/h and made it 1 min into the 19km/h stage)

Running warm up/down 23:47 [2] 4.75 km (5:00 / km) +40m 4:48 / km
shoes: Nike Air Zoom Pegasus 37

extended warm down

Monday Nov 22, 2021 #

11 AM

Running 50:35 [2] 10.8 km (4:41 / km) +98m 4:29 / km
shoes: Nike Air Zoom Pegasus 37

with Cecilie

Sunday Nov 21, 2021 #

11 AM

Running 1:00:19 [2] 13.22 km (4:34 / km) +250m 4:10 / km
shoes: Nike Air Zoom Pegasus 37

been mostly sticking to easy running surfaces this week and ankle feeling good today, few strides at the end to test it

12 PM

S&C 30:00 [1]

Friday Nov 19, 2021 #

12 PM

Running 52:22 [2] 11.61 km (4:31 / km) +95m 4:20 / km
shoes: Inov8 Trailroc G280

Thursday Nov 18, 2021 #

6 PM

S&C 35:00 [1]

Wednesday Nov 17, 2021 #

11 AM

Running 43:44 [2] 9.9 km (4:25 / km) +58m 4:18 / km
shoes: Inov8 Trailroc G280

Tuesday Nov 16, 2021 #

Note
(rest day)

Monday Nov 15, 2021 #

11 AM

Running 36:19 [2] 8.08 km (4:30 / km) +42m 4:23 / km
shoes: Inov8 Trailroc G280

ankle feeling a bit stiff and awkward, having an easy week anyway

Sunday Nov 14, 2021 #

10 AM

S&C 45:00 [1]

ankle not right so resting it today

Saturday Nov 13, 2021 #

11 AM

Running 51:48 [2] 10.26 km (5:03 / km) +255m 4:29 / km
(injured) shoes: Scott Kinabalu

Tweaked my dodgy ankle a few km in, bit worried at first but managed to carry on, just being very cautious. Doesn't feel right this evening so unsure about running tomorrow, might just need to let it settle, was already thinking of having an easy week next week anyway.

Friday Nov 12, 2021 #

12 PM

Running 18:16 [2] 3.83 km (4:46 / km) +20m 4:39 / km
shoes: Nike Air Zoom Pegasus 37

warm up

Running tempo 36:40 [4] 9.67 km (3:48 / km) +42m 3:43 / km
shoes: Nike Air Zoom Pegasus 37

6 mile tempo
Splits: 6:13, 6:13, 6:04, 6:08, 6:06, 5:53
Good.

Running warm up/down 20:34 [2] 4.17 km (4:56 / km) +50m 4:39 / km
shoes: Nike Air Zoom Pegasus 37

warm down

Thursday Nov 11, 2021 #

10 AM

Running 58:03 [2] 11.62 km (5:00 / km) +187m 4:37 / km
shoes: Inov8 Trailroc G280

with Cecilie

6 PM

S&C 35:00 [1]

Wednesday Nov 10, 2021 #

7 AM

Running 1:22:48 [2] 17.11 km (4:50 / km) +235m 4:32 / km
shoes: Inov8 Trailroc G280

Tuesday Nov 9, 2021 #

10 AM

Running warm up/down 18:31 [2] 4.02 km (4:36 / km) +28m 4:27 / km
shoes: Nike Air Zoom Pegasus 37

warm up + drills / strides

Running intervals (track) 51:10 [4] 11.25 km (4:33 / km)
shoes: UA Velociti Racer

Mile breakdown
Mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90", 1200m)
Aiming to get slightly quicker throughout. Recovery jogs all about 4:45/km.
Splits:
5:36
2:43, 2:39
78, 78, 77, 78 s
76, 77, 74, 74 s

Running warm up/down 15:59 [2] 3.16 km (5:03 / km) +18m 4:55 / km
shoes: Nike Air Zoom Pegasus 37

warm down

Monday Nov 8, 2021 #

6 PM

S&C 40:00 [1]
(rest day)

Sunday Nov 7, 2021 #

10 AM

Running long 2:01:30 [2] 24.11 km (5:02 / km) +576m 4:30 / km
shoes: Inov8 Trailroc G280

Saturday Nov 6, 2021 #

1 PM

Running 58:20 [2] 11.39 km (5:07 / km) +254m 4:36 / km
shoes: Scott Kinabalu

Helping Bashir with downhill/uphill running technique sessions for Talent South squad, then squeezed more of a run in.

Friday Nov 5, 2021 #

12 PM

Running warm up/down 19:03 [2] 4.01 km (4:45 / km) +10m 4:42 / km
shoes: Nike Air Zoom Pegasus 37

warm up

Running tempo 36:50 [4] 9.66 km (3:49 / km) +42m 3:44 / km
shoes: Nike Air Zoom Pegasus 37

6 mile tempo
Splits: 6:14, 6:17, 6:04, 6:10, 6:08, 5:54

Running warm up/down 20:30 [2] 4.19 km (4:54 / km) +50m 4:37 / km
shoes: Nike Air Zoom Pegasus 37

warm down

Thursday Nov 4, 2021 #

11 AM

Running 55:06 [2] 11.34 km (4:52 / km) +200m 4:28 / km
shoes: Scott Kinabalu

12 PM

S&C 35:00 [1]

Wednesday Nov 3, 2021 #

7 AM

Running 1:26:30 [2] 17.5 km (4:57 / km) +320m 4:32 / km
shoes: Inov8 Trailroc G280

Tuesday Nov 2, 2021 #

12 PM

Running warm up/down 20:17 [2] 4.19 km (4:50 / km) +30m 4:40 / km
shoes: Scott Kinabalu

warm up + drills / strides

Running intervals (hills) 39:00 [4] 4.75 km (8:13 / km) +500m 5:23 / km
shoes: Scott Kinabalu

Hill reps in the woods behind campus - very steep hill and rough underfoot, approx 440m with 80-90m climb.
3 x full hill (jog down)
3 x 3 x 1' (30"), jog down between sets
Splits:
3:24, 3:27, 3:26
0.17, 0.12, 0.12 km
0.16, 0.12, 0.11 km
0.16, 0.12, 0.13 km
(lower part of the hill not as steep)
Tough!

Running warm up/down 22:35 [2] 4.5 km (5:01 / km) +35m 4:50 / km
shoes: Scott Kinabalu

warm down

Monday Nov 1, 2021 #

6 PM

S&C 40:00 [1]
(rest day)

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