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Training Log Archive: jemmerson

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m
Running	27	13:08:53	77.24	(10:13)	124.31	(6:21)	534
Orienteering	13	6:18:25	38.17	(9:55)	61.43	(6:10)	531
S&C	8	4:55:00
Taekwondo	2	2:00:00
Cycling	1	30:00	4.97	(6:02)	8.0	(3:45)
Total	31	26:52:18	120.38		193.74		1065

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Thursday Jan 31, 2013 #

Running long (steady) 1:00:18 [3] 10.25 km (5:53 / km) +44m 5:46 / km
ahr:162 max:173 shoes: VJ Irock

Wednesday Jan 30, 2013 #

4 PM

Running warm up/down (both) 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2

S&C (weights) 45:00 [3]

8 PM

Taekwondo 1:00:00 [3]

Tuesday Jan 29, 2013 #

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

2k (4 mins), 1k (2 mins), 2k
Times - 8:30, 4:00, 8:56, got the pacing wrong, last rep was poor
10 min jog and drills to warm up and 10 min jog to warm down

S&C (core) 25:00 [3]

Monday Jan 28, 2013 #

Cycling (recovery) 30:00 [2] 8.0 km (3:45 / km)

In the gym

S&C (weights) 45:00 [3]

Running warm up/down (warm down) 5:00 [2] 0.8 km (6:15 / km)
shoes: Brooks Adrenaline GTS #2

Sunday Jan 27, 2013 #

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: VJ Irock

very short warm up as I was busy chatting to Becky... satellites hadn't loaded

Orienteering 51:04 [4] 7.53 km (6:47 / km) +180m 6:03 / km
ahr:178 max:188 shoes: VJ Irock

BKO concorde chase - blue
missed the australian open final for this so at least it was a nice area, lost the odd bit of time here or there but mostly a very good run

C • Aus Open 2

Running warm up/down 6:36 [2] 1.11 km (5:57 / km)
ahr:152 max:168 shoes: VJ Irock

jog back to assembly

So I turned up at the cross country, got ready to run and had a good warm up, 15 minutes before my race I go to get my number and chip, can't find them and start panicking, then I find out the club didn't enter me although my coach had told the person doing the entries that I was running... I wore the number of one of the younger girls that had already run as they don't check numbers and ran without a chip so I don't count but at least I got a run, bit frustrating as we would have been 2nd team in the U17 girls!

Running warm up/down 19:47 [2] 3.04 km (6:30 / km) +10m 6:24 / km
shoes: VJ Irock

longer warm up than I was planning as it includes runing around looking for my coach to see if he had my number and chip

Running race (cross country) 22:51 [5] 4.65 km (4:55 / km) +23m 4:48 / km
shoes: VJ Irock

course was all deep snow, deep mud that went above your ankles or a combination of both so it was seriously hard running but also really good training and fun!
would have been 14th out of 51 which I'm really happy with as its the midlands champs so tough competition

Running warm up/down 9:13 [2] 1.42 km (6:29 / km)
shoes: VJ Irock

Friday Jan 25, 2013 #

Note
(rest day)

Midlands cross country tomorrow

Thursday Jan 24, 2013 #

Running long (easy) 1:10:44 [2] 10.3 km (6:52 / km) +42m 6:44 / km
ahr:146 max:157 shoes: VJ Irock

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

Wednesday Jan 23, 2013 #

4 PM

Running warm up/down (both) 10:00 [2] 1.5 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2

S&C (weights) 45:00 [3]

8 PM

Taekwondo 1:00:00 [3]

Haven't been for a while so it was nice to be back, worked really hard

Tuesday Jan 22, 2013 #

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

3 x 1000m off 2 mins recovery
3:58, 4:00, 4:02
half of the rep was easy running but the other half was slush with absolutely no grip making it very hard, we were supposed to do 4 but coach lowered it to 3 as they were hard work, definitely wearing the wrong shoes for the session.
then 6 x 100m sprints off hardly any recovery
10 min jog and drills to warm up and 10 min jog to warm down

Monday Jan 21, 2013 #

Running (steady) 49:51 [3] 7.74 km (6:26 / km) +30m 6:19 / km
ahr:162 max:175 shoes: VJ Irock

school closed so can't use the gym which is really annoying, went for a run instead but there was more snow last night so it was really tough running again, shoe laces were genuinely frozen together when I got back!

S&C 1:00:00 [3]

Sunday Jan 20, 2013 #

Note

was planning on going to tae kwon do tonight but its been cancelled because of the snow :/

10 AM

Running warm up/down 13:15 [2] 2.03 km (6:32 / km) +10m 6:22 / km
ahr:150 max:159 shoes: VJ Irock

Running (lactate shuttles) 13:27 [4] 2.8 km (4:48 / km) +10m 4:43 / km
ahr:183 max:194 shoes: VJ Irock

WM league event was cancelled so I decided to try the lactate shuttles that Jackie has been recommending.
5 x 400m, 200m roll on (so the 400m were just above threshold and the 200m were just below)
Times - 1:53, (1:03), 1:50, (1:02), 1:59, (1:04), 1:40, (1:00), 1:54
Quite a lot of tracks have been made in the snow since yesterday but some parts were still tough running, hence inconsistent times.

C • Did those times 'feel' right? 3

Running warm up/down 11:00 [2] 1.73 km (6:22 / km) +6m 6:15 / km
ahr:161 max:168 shoes: VJ Irock

Saturday Jan 19, 2013 #

Running long (steady) 1:19:41 [3] 12.64 km (6:18 / km) +80m 6:07 / km
ahr:164 max:177 shoes: VJ Irock

tough running in the deep snow but good fun :)

Friday Jan 18, 2013 #

S&C 40:00 [3]

Thursday Jan 17, 2013 #

Running (easy) 1:01:52 [2] 9.28 km (6:40 / km) +44m 6:31 / km
ahr:150 max:161 shoes: VJ Irock

gentle run, hamstring felt fine after resting yesterday but don't want to push it

Tuesday Jan 15, 2013 #

Running (road) 40:00 [3] 6.0 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2

usual warm up, then we were supposed to be doing 8 rolling hills to the 7th lamp post tonight but on the second one my hamstring felt a bit sore so I stopped for a bit then I did 2 more at about half effort and it didn't feel too bad but after standing around in the cold for a while it felt much worse on the warm down, really sore now so icing... only logged session as 40 mins as I was standing around for a while

Monday Jan 14, 2013 #

Running (recovery) 25:29 [2] 3.88 km (6:34 / km) +15m 6:27 / km
ahr:159 max:173 shoes: VJ Irock

couldn't go in the gym this afternoon as it is right next to the hall and there was an exam so I went home and went for an easy run instead, straight away my heart rate was much higher than it should have been so I realised I'm still not quite over this cold so I kept the run very short

S&C 25:00 [2]

some easy s+c

Note

yesterday's results and routegadget -
http://www.southyorkshireorienteers.org.uk/event/2...
http://www.syo.routegadget.co.uk/cgi-bin/reitti.cg...

Sunday Jan 13, 2013 #

Running warm up/down 13:55 [3] 2.17 km (6:25 / km) +153m 4:44 / km
ahr:162 max:178 shoes: VJ Irock

uphill intermittent run to the start...

Orienteering 1:05:22 [3] 6.84 km (9:33 / km) +159m 8:34 / km
ahr:174 max:189 shoes: VJ Irock

SYO event at Big Moor, blue
Still recovering from a cold so didn't push it too hard, also made a pretty hideous mistake to number 5, I was a little bit to the left so came into the reenterant from the side and didn't see the control, got confused and ran around for a while as there were quite a lot of dips in the ground, then tried attacking it from the corner of the green and hit the same place as before, this time ran up the reenterant and found the control but standing at the control it didn't line up with the green so I don't think it was quite in the right place althought the description does say top of reenterant, lost about 6 mins there, should probably have only been a 2/3 min mistake but the tussocks were waist high around that bit so that made it much slower :( otherwise course went really well, spiked all the other controls on the moor and didn't loose much time on the edges, just very hesitant when I got close to 10 and didn't quite hit 13.

Running warm up/down 9:16 [2] 1.53 km (6:03 / km)
ahr:139 max:157 shoes: VJ Irock

nice warm down with Katherine back down the hill

Saturday Jan 12, 2013 #

Running warm up/down 12:23 [2] 1.97 km (6:17 / km)
shoes: VJ Irock

warm up for cross country, felt much better on friday but cold not totally gone

Running race (xc) 15:03 [5] 3.18 km (4:44 / km) +30m 4:31 / km
shoes: VJ Irock

Warwickshire schools xc champs, 2nd
lovely conditions for xc, snow blowing in my face and a field resembling a mud bath so parts of the course you were sliding all over the place so it wasn't a fast race but quite fun I guess! Not many of the people I was expecting to be there turned up so there wasn't that much competition and I was able to ease off towards the end (no chance of catching 1st) but all that matters is I should be in the english schools team :)

C • well done! I hope to see yo... 2

Running warm up/down 7:38 [2] 1.15 km (6:38 / km)
shoes: VJ Irock

warm down

Tuesday Jan 8, 2013 #

Note
(sick)

Felt absolutely fine all weekend but felt awful when I woke up on Monday, must have picked up another cold over the weekend :/ on the plus side I can concentrate fully on revising for exams...

Have xc this weekend and it's selection for the english schools so I'm going to run whether I'm ill or not, also realised that the selection race for the inter-counties was last weekend, oops...

C • f 2

Sunday Jan 6, 2013 #

Note

feeling pretty tired after the weekend and I'd only just recovered from a cold so I'm going to take a few days easy now

10 AM

Running warm up/down 11:29 [2] 1.87 km (6:08 / km) +6m 6:03 / km
shoes: Brooks Adrenaline GTS #2

warm up, forgot hr monitor

Orienteering (sprint) 18:54 [5] 3.86 km (4:54 / km) +5m 4:52 / km
shoes: Brooks Adrenaline GTS #2

sprint qualifier, everyone starting at minute intervals, really good course that made you think, only lost about 5 secs on poor route choice

Running warm up/down 6:06 [2] 0.88 km (6:56 / km)
shoes: Brooks Adrenaline GTS #2

warm down

12 PM

Running warm up/down 7:40 [2] 0.91 km (8:25 / km)
ahr:139 max:150 shoes: Brooks Adrenaline GTS #2

we were only allowed to warm up in a tiny car park so it was very hard to get the heart rate up

Orienteering (sprint) 18:51 [5] 3.76 km (5:01 / km) +2m 5:00 / km
ahr:181 max:193 shoes: Brooks Adrenaline GTS #2

sprint final, starting at minute intervals in reverse order of qualifier results (qualifier didn't really count for anything), another really good course, perhaps didn't pick the best route on the long leg to 17

Running warm up/down 5:17 [2] 0.84 km (6:17 / km)
ahr:146 max:157 shoes: Brooks Adrenaline GTS #2

warm down

Saturday Jan 5, 2013 #

10 AM

Orienteering warm up/down 14:24 [2] 1.67 km (8:37 / km) +8m 8:25 / km
ahr:144 max:161 shoes: VJ Irock

controls on the warm up map

Running warm up/down 7:18 [2] 1.02 km (7:09 / km) +5m 6:59 / km
ahr:144 max:162 shoes: VJ Irock

warm up

Orienteering (forest sprint) 13:40 [4] 1.95 km (7:01 / km) +32m 6:29 / km
ahr:181 max:196 shoes: VJ Irock

sprint prologue to decide heats for the afternoon

Running warm up/down 6:43 [2] 0.87 km (7:43 / km) +9m 7:20 / km
ahr:148 max:164 shoes: VJ Irock

warm down

12 PM

Running warm up/down 4:50 [2] 0.77 km (6:17 / km)
ahr:149 max:162 shoes: Brooks Adrenaline GTS #2

warm up

Orienteering (sprint) 9:47 [5] 2.08 km (4:42 / km)
ahr:183 max:192 shoes: Brooks Adrenaline GTS #2

head to head sprint qualifier in groups of 6, mixed ability so everyone should end up in the right final, really easy to get caught out so you had to think quick

Running warm up/down 8:56 [2] 1.25 km (7:09 / km)
ahr:146 max:159 shoes: Brooks Adrenaline GTS #2

warm down, jogging round parts of the course with Meg

2 PM

Running warm up/down 4:19 [2] 0.63 km (6:51 / km)
ahr:143 max:150 shoes: Brooks Adrenaline GTS #2

warm up

Orienteering (sprint) 9:45 [5] 1.96 km (4:58 / km) +5m 4:55 / km
ahr:184 max:197 shoes: Brooks Adrenaline GTS #2

head to head sprint final E (out of F) with a slight gaffle so you can't just follow, another good sprint race, won my final

Running warm up/down 7:21 [2] 1.25 km (5:53 / km)
ahr:156 max:167 shoes: Brooks Adrenaline GTS #2

warm down

Friday Jan 4, 2013 #

10 AM

Running warm up/down 8:51 [2] 1.63 km (5:26 / km) +4m 5:22 / km
ahr:154 max:165 shoes: Brooks Adrenaline GTS #2

warm up

Orienteering (sprint) 3:57 [4] 0.71 km (5:34 / km) +5m 5:22 / km
ahr:161 max:181 shoes: Brooks Adrenaline GTS #2

twisty line course, hard to get up to speed

Orienteering (sprint) 8:56 [4] 1.71 km (5:13 / km) +9m 5:05 / km
ahr:175 max:184 shoes: Brooks Adrenaline GTS #2

control pick

Orienteering (sprint) 8:49 [4] 1.69 km (5:13 / km) +8m 5:06 / km
ahr:175 max:189 shoes: Brooks Adrenaline GTS #2

'flip' course, start-1 was on one side of the map, 1-2 was on the other, 2-3 on the first side etc so you have to flip the map over at controls and can't plan ahead

Orienteering (sprint) 5:36 [4] 1.19 km (4:42 / km) +8m 4:33 / km
ahr:173 max:188 shoes: Brooks Adrenaline GTS #2

line exercise, mostly along paths so much faster than the twisty line

Running warm up/down 4:17 [2] 0.73 km (5:52 / km) +3m 5:45 / km
ahr:152 max:161 shoes: Brooks Adrenaline GTS #2

warm down

1 PM

Running warm up/down 5:00 [2] 0.78 km (6:25 / km) +10m 6:01 / km
ahr:152 max:165 shoes: Brooks Adrenaline GTS #2

warm up

Orienteering 4:01 [4] 0.33 km (12:10 / km)
ahr:148 max:186 shoes: Brooks Adrenaline GTS #2

emit punching practice, 2 goes round a small loop of 13 controls practicing, then 2 goes as fast as possible, was a bit slow as everyone ended up queueing at controls

2 PM

Running warm up/down 4:05 [2] 0.71 km (5:45 / km)
ahr:148 max:159 shoes: Brooks Adrenaline GTS #2

jog to start of trains

Orienteering (sprint) 18:28 [5] 3.94 km (4:41 / km) +14m 4:36 / km
ahr:175 max:194 shoes: Brooks Adrenaline GTS #2

trains with Sarah, Natalie and Katrina
1 - 0.87k, 4:00
2 - 0.91k, 4:12
3 - 0.96k, 4:40
4 - 1.2k, 5:36

3 PM

Running warm up/down 3:30 [2] 0.58 km (6:02 / km)
ahr:146 max:159 shoes: Brooks Adrenaline GTS #2

warm up

Orienteering (sprint) 26:19 [4] 4.81 km (5:28 / km) +9m 5:25 / km
ahr:183 max:191 shoes: Brooks Adrenaline GTS #2

clock race, everyone had a different control to start with and you do them all clockwise and back to the start

Thursday Jan 3, 2013 #

Note

travelling to aldershot for british squad weekend

Orienteering 42:24 [2] 6.23 km (6:48 / km) +58m 6:30 / km
shoes: Brooks Adrenaline GTS #2

after everyone arrived we had the opportunity to do whatever training we wanted on a sprint map of a town (controls weren't out) so I went for an easy jog with Natalie round some controls

Tuesday Jan 1, 2013 #

Running warm up/down 2:52 [2] 0.42 km (6:50 / km)
ahr:118 max:138 (sick) shoes: VJ Irock

little bit of jogging while waiting for the start but didn't do a proper warm up

Orienteering race (score) 58:08 [4] 11.17 km (5:12 / km) +29m 5:08 / km
ahr:183 max:189 shoes: VJ Irock

Laurie Bradley New years day score at Beacon Barracks
you had to do all of map 1 to get map 2 so I did all of map 1 easily, there was 1 control I probably should have done at a different point but otherwise my route was good, got to map changeover after about 40 minutes and so did my dad, we went off together but I pulled ahead and he was trying to keep up with me, we managed to get all the controls with just 2 mins to go and I beat dad by 10 secs :)

Note

OD won and I was 10th overall, 1st woman, and only 12 people got all the controls
results - http://www.walton-chasers.co.uk/results/2013/newye...
probably shouldn't have run so hard today as my cold still hasn't gone, also my left thigh hurt every time I put my foot down after my altercation with a fence on saturday...

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