Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 31 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	29	22:21:23	154.58	(8:41)	248.78	(5:24)	2570
S&C	15	12:15:00
Orienteering	6	4:54:25	23.68	(12:26)	38.11	(7:44)	885
Swimming	1	40:00	0.75	(53:39)	1.2	(33:20)
Total	42	40:10:48	179.01		288.09		3455

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Friday Mar 31, 2017 #

8 AM

Running 41:17 [2] 8.19 km (5:02 / km) +21m 4:59 / km
ahr:147 max:158 shoes: Inov8 Race Ultra 290

Club la santa morning 5km with some of the gals, then an extra loop with Fran

10 AM

Swimming 40:00 [2] 1.2 km (33:20 / km)

Just some chilled breaststroke, didn't even have goggles so couldn't do much more, actually quite enjoyed this

4 PM

S&C 1:00:00 [3]

Thursday Mar 30, 2017 #

Note

Played loads and loads of tennis and badminton today, so much work!

9 AM

Running warm up/down 14:36 [2] 2.65 km (5:31 / km) +14m 5:22 / km
ahr:135 max:154 shoes: Brooks Adrenaline GTS #3

Warm up

Running (track) 26:47 [5] 4.57 km (5:52 / km)
ahr:158 max:190 shoes: Inov8 F-lite 230

10 x 400m (90s)
Times:
82s (ahr 149, mhr 170)
80s (ahr 158, mhr 180)
80s (ahr 163, mhr 182)
80s (ahr 167, mhr 183)
79s (ahr 171, mhr 186)
78s (ahr 173, mhr 187)
78s (ahr 172, mhr 189)
79s (ahr 173, mhr 188)
79s (ahr 173, mhr 190)
78s (ahr 173, mhr 190)

Session by myself, decided to do something quicker, not done reps this short in a very long time. Not sure how to pace it so started slow but picked it up and pleasantly surprised by the pace I was running for most of the session. Legs feeling really tired before I started but still felt like I was running well.

Running 15:06 [2] 2.49 km (6:04 / km) +18m 5:51 / km
ahr:145 max:163 shoes: Brooks Adrenaline GTS #3

Warm down

4 PM

S&C 30:00 [3]

Core
'ultimate abs' - don't think I can handle many more of these sessions

Wednesday Mar 29, 2017 #

8 AM

Running 40:14 [2] 7.99 km (5:02 / km) +20m 4:58 / km
ahr:148 max:162 shoes: Brooks Adrenaline GTS #3

Club la santa morning run, did the 5km which is the longest option, then added an extra loop

10 AM

S&C 1:00:00 [3]

Usual session with a few of the sprinters

Rolling and some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 2, 40kg)

4 x 3 squats (50kg)

4 x 3 overhead press (32.5kg)

3 x 8 RDLs (60kg)

3 PM

S&C 1:00:00 [3]

Core
'ultimate abs' followed by 'fitball' (core stuff using a swiss ball)

Tuesday Mar 28, 2017 #

Note

Did some yoga in the sun and played squash as well today.

9 AM

Running warm up/down 14:50 [2] 2.63 km (5:38 / km) +11m 5:31 / km
ahr:138 max:156 shoes: Inov8 Race Ultra 290

Warm up

Running hills 27:48 [5] 5.37 km (5:11 / km) +225m 4:17 / km
ahr:162 max:190 shoes: Inov8 Race Ultra 290

5 hills of about 590m and about 45 climb, with jog back down recoveries
Times:
2:59 (ahr 163, mhr 176)
2:58 (ahr 171, mhr 183)
2:57 (ahr 174, mhr 186)
2:56 (ahr 177, mhr 189)
2:56 (ahr 178, mhr 190)

Again running by myself, there's just no other serious and uninjured long distance runners here. Used a rough track gradually climbing up towards a group of volcanoes (no paths to the top). Legs feeling a bit tired but good to get the session done.

Running warm up/down 15:35 [2] 2.85 km (5:28 / km) +10m 5:22 / km
ahr:151 max:160 shoes: Inov8 Race Ultra 290

Warm down

Monday Mar 27, 2017 #

Note

Also did aerial pilates (so cool) and paddle boarding today.

8 AM

Running long 2:03:31 [2] 21.19 km (5:50 / km) +487m 5:14 / km
ahr:145 max:174 shoes: Brooks Adrenaline GTS #3

Couldn't persuade anyone to join me for this which didn't surprise me. Not really sure where I was going as there's not really many places to run around this part of the island so winged it a bit and it worked out alright. Ran up some ridiculously steep volcanoes, worth it for the views.

Sunday Mar 26, 2017 #

8 AM

Running warm up/down 15:22 [2] 2.78 km (5:32 / km) +23m 5:18 / km
ahr:134 max:154 shoes: Brooks Adrenaline GTS #3

Warm up

Running (track) 32:28 [5] 6.48 km (5:01 / km)
ahr:167 max:192 shoes: Inov8 F-lite 230

3 x [1200m, 800m (2 min)]
Times:
4:25 (ahr 170, mhr 184)
2:52 (ahr 173, mhr 186)
4:26 (ahr 176, mhr 188)
2:53 (ahr 178, mhr 190)
4:26 (ahr 181, mhr 192)
2:53 (ahr 181, mhr 192)

Not many distance runners here and no one that wanted to do a session so did this by myself and watched the sprinters doing their sessions (which are a bit pathetic really ;) ). Good session though, not too hot at this time in the morning.

Running warm up/down 14:32 [2] 2.69 km (5:24 / km) +20m 5:13 / km
ahr:145 max:162 shoes: Brooks Adrenaline GTS #3

Warm down

4 PM

S&C 25:00 [3]

Core
'Ultimate abs' with everyone

Saturday Mar 25, 2017 #

Note

Flying to Lanzarote this afternoon for DUAXC warm weather training camp at Club La Santa :)

8 AM

Running 41:43 [2] 7.75 km (5:23 / km) +24m 5:18 / km
ahr:143 max:158 shoes: Icebug Acceleritas 4 RB9X

Friday Mar 24, 2017 #

9 AM

Running 17:57 [2] 3.38 km (5:19 / km)
shoes: Inov8 Race Ultra 290

to the gym

S&C 1:15:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 3 - seem to have hit a block with cleans)

4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2 - hands just physically can't grip any more than this)

3 x 8 glute bridges (110kg, 115kg, 120kg)
with 3 x 5 broad jumps

4 x 5 Bulgarian split squats each side (40kg)
with 4 x 5 pull ups

Then some core to finish.

Running 17:51 [2] 3.43 km (5:12 / km)
shoes: Inov8 Race Ultra 290

home

Thursday Mar 23, 2017 #

9 AM

Running 1:09:14 [2] 12.59 km (5:30 / km) +72m 5:21 / km
ahr:142 max:161 shoes: Icebug Acceleritas 4 RB9X

Wednesday Mar 22, 2017 #

9 AM

S&C 50:00 [3]

Same gym I went to over Christmas. Rachel now has a car and it was raining so I drove!

'Deloading week'

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 3 - struggling a bit with this today)

4 x 5 squats (45kg)

4 x 5 overhead press (30kg)

3 x 8 RDLs (60kg)

10 AM

Running 40:50 [2] 7.71 km (5:18 / km) +23m 5:13 / km
ahr:145 max:160 shoes: Inov8 X-Talon 212 #5

Tuesday Mar 21, 2017 #

Note

Term finished last Friday so going home this afternoon. 5 weeks before next term starts.

8 AM

Running warm up/down 14:34 [2] 2.76 km (5:17 / km) +33m 4:59 / km
ahr:135 max:149 shoes: Brooks Adrenaline GTS #3

to MC

Running (track) 34:22 [5] 6.5 km (5:17 / km)
ahr:158 max:184 shoes: Brooks Adrenaline GTS #3

2 x [1000m, 800m, 600m, 400m (90s)] (5 min)
Times:
3:40 (ahr 167, mhr 180)
2:55 (ahr 171, mhr 183)
2:09 (ahr 168, mhr 182)
1:23 (ahr 161, mhr 179)
3:41 (ahr 166, mhr 182)
2:56 (ahr 172, mhr 184)
2:09 (ahr 170, mhr 184)
1:24 (ahr 164, mhr 181)
Running slower than the track session a couple of weeks ago, partly because still a bit tired from BUCS but also there was a strong wind. Otherwise think it was a good session.

Running warm up/down 14:10 [2] 2.52 km (5:37 / km) +67m 4:58 / km
ahr:142 max:159 shoes: Brooks Adrenaline GTS #3

home

10 AM

S&C 25:00 [3]

core (never got around to doing it yesterday)

Monday Mar 20, 2017 #

Note
(rest day)

Had a great weekend at BUCS but extremely tired afterwards. Had a very stressful Friday evening after some of our travel plans fell through last minute (thanks to everyone that helped us out over the weekend!) which meant it ended up being a late night, and that combined with the social on Saturday and 2 very early starts meant not a lot of sleep over the weekend. Ended up sleeping for a solid 12 hours last night!

Been a bit aware of my achilles again over the weekend, haven't felt it whilst running at all but feeling very paranoid anyway and it's such a fine line that I definitely don't want to cross. Therefore playing it safe with a rest day.

Sunday Mar 19, 2017 #

9 AM

Running warm up/down 10:28 [2] 1.55 km (6:45 / km)
ahr:144 max:157 shoes: Inov8 Oroc 280

warm up

Orienteering 32:58 [4] 4.5 km (7:20 / km) +53m 6:55 / km
ahr:178 max:194 shoes: Inov8 Oroc 280

BUCS relay, 1st leg, 5th (team 8th)
An example of how not to run the first leg of a relay. Big mistake on number 1, didn't realise the map was 1:5000 and ran way too far down the path before cutting in and then had no idea where I was, lost about 2 mins and the pack was long gone, great. Next 4 controls were good but then ended up with Harriet, Katrina H and Katrina M, and got really distracted, small mistakes on 6,7,8. Decided to sort myself out and the rest was good. Caught Cecile at 13 and we were together for the rest (with the lead swapping) except for a couple of different gaffles. Only other time losses were getting stuck in brambles. Actually think it went really well after 8, just too little too late. I feel confident that if I'd got number 1 right, I would have been right up at the front with the others so really frustrated that I blew it because I didn't realise what the scale was.

Running warm up/down 12:59 [2] 2.09 km (6:13 / km) +18m 5:57 / km
ahr:142 max:152 shoes: Inov8 Oroc 280

warm down

Saturday Mar 18, 2017 #

Event: BUCS - British Universities & Colleges Sport Championships

1 PM

Running warm up/down 14:05 [2] 2.42 km (5:49 / km) +27m 5:31 / km
ahr:142 max:157 shoes: Inov8 Oroc 280

warm up

Orienteering 52:04 [4] 7.29 km (7:09 / km) +172m 6:23 / km
ahr:179 max:197 shoes: Inov8 Oroc 280

BUCS individual, 4th
Decent run but a few small mistakes and hesitations. Felt like I was losing a lot of time across the horrible rocky and brambly slope but after that I pushed hard when I could. Completely alone for the whole course but sounds like most people ended up running in trains for parts. Fairly pleased with my race and a good result. Wanted a medal but no shame in finishing after Tessa, Meg and Zoe.

Running warm up/down 13:55 [2] 2.18 km (6:23 / km) +20m 6:06 / km
ahr:140 max:158 shoes: Inov8 Oroc 280

warm down

Friday Mar 17, 2017 #

5 PM

Running 29:49 [2] 5.78 km (5:10 / km) +36m 5:00 / km
ahr:149 max:176 shoes: Brooks Adrenaline GTS #3

Shake out before BUCS tomorrow, threw in some short efforts again to get the legs moving.

Thursday Mar 16, 2017 #

8 AM

Running 24:58 [2] 4.85 km (5:09 / km) +31m 4:59 / km
ahr:147 max:179 shoes: VJ Irock #3

Started out planning to run for about 45-60 minutes with some short efforts in the middle but very early on I was aware of my achilles and just feeling something very mildly. At the start of this week I knew I was probably pushing my luck a bit after 4 big training weeks, which contributed to the obvious decision of having an easy week. I'm sure absolutely nothing is wrong but after a lot of indecision I turned around and went back. Threw in 5 x 30s (45s) on the way back just to keep the legs awake before the weekend.

Wednesday Mar 15, 2017 #

1 PM

Running 5:26 [2] 1.22 km (4:27 / km)
shoes: Inov8 Race Ultra 290

science site to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg, 40kg x 2)

4 x 3 squats (50kg, 52.5kg, 55kg x 2)

4 x 3 overhead press (30kg, 32.5kg, 35kg x 2)

3 x 8 RDLs (60kg, 65kg x 2)

Running 22:09 [2] 4.2 km (5:16 / km) +37m 5:03 / km
shoes: Inov8 Race Ultra 290

extended run home

Tuesday Mar 14, 2017 #

3 PM

Running 42:46 [2] 8.1 km (5:17 / km) +99m 4:59 / km
ahr:149 max:173 shoes: Inov8 X-Talon 212 #5

4 PM

S&C 25:00 [3]

core

Monday Mar 13, 2017 #

Note
(rest day)

Much needed easy week. Rest day = lie in :)

Sunday Mar 12, 2017 #

8 AM

Running long 1:50:23 [2] 19.92 km (5:32 / km) +267m 5:12 / km
ahr:152 max:177 shoes: VJ Irock #3

such a struggle today, legs are done, easy week now

Saturday Mar 11, 2017 #

11 AM

Running warm up/down 15:57 [2] 2.74 km (5:49 / km) +16m 5:39 / km
ahr:144 max:162 shoes: Inov8 X-Talon 212 #5

warm up, inc. drills and strides

Running race 35:11 [5] 8.32 km (4:14 / km) +94m 4:00 / km
ahr:186 max:196 shoes: XC spikes

Inter counties XC
Poor race. Had a few big training weeks and didn't exactly rest up for this (weights yesterday probs not a good idea) so legs just felt like lead. I was also starting 8th in the pen so right near the back to start with and worked hard to move up early on but wasted way too much energy. Caught up to a Warks girl who often beats me but I comfortably beat at bucs so planned to just sit in behind her, which was working until about 3/4km in and then I faded spectacularly, legs just so heavy and tired. Ended up 131st I think (just made top half - not bad in a high quality field) but I know I should have been much higher up, a few girls beat me that I beat at bucs, but I just felt great that day. Anyway, first time pulling on the Warks vest as a senior so that's pretty cool and I'm sure there'll be more chances.

Running warm up/down 14:30 [2] 2.56 km (5:40 / km) +15m 5:30 / km
ahr:140 max:164 shoes: Inov8 X-Talon 212 #5

warm down

Friday Mar 10, 2017 #

2 PM

Running warm up/down 6:14 [2] 1.17 km (5:20 / km)
shoes: Inov8 Race Ultra 290

science site to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg, 40kg x 2)

4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2)

3 x 5 glute bridges (110kg, 115kg, 120kg)
with 3 x 5 broad jumps

4 x 5 Bulgarian split squats each side (40kg)
with 4 x 5 assisted pull ups

Supposed to be peak week but inter-counties tomorrow so not really pushing the weights on from last week, not exactly ideal race prep anyway.

Running 22:21 [2] 4.08 km (5:29 / km) +41m 5:13 / km
shoes: Inov8 Race Ultra 290

extended run home

Thursday Mar 9, 2017 #

8 AM

Running 51:17 [2] 9.56 km (5:22 / km) +110m 5:04 / km
ahr:149 max:174 shoes: Inov8 X-Talon 212 #5

Plan was hills but inter counties on Saturday so easy run instead

Wednesday Mar 8, 2017 #

8 AM

Running 40:03 [2] 7.68 km (5:13 / km) +68m 5:00 / km
ahr:152 max:171 shoes: Inov8 Trailroc 245

DUOC run, impressive turnout of 2 people

1 PM

Running warm up/down 5:39 [2] 1.21 km (4:40 / km) +6m 4:33 / km
shoes: Inov8 Race Ultra 290

science site to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 3)

4 x 3 squats (50kg x 2, 52.5kg x 2)

4 x 3 overhead press (30kg x 2, 32.5kg x 2)

3 x 8 RDLs (55kg, 57.5kg, 60kg)

Running warm up/down 12:31 [2] 2.35 km (5:20 / km) +50m 4:49 / km
shoes: Inov8 Race Ultra 290

home

Tuesday Mar 7, 2017 #

Note

On another note, I have been called up to run intercounties this weekend. Didn't initially expect to make the senior team but think I was 2nd reserve after the selection race. I was very close to buying tickets for Boro's FA cup quarter final when I got the call, so good job I didn't! (Based on recent form we're obviously going to lose anyway...)

5 PM

Running warm up/down 15:00 [2] 2.83 km (5:18 / km) +40m 4:57 / km
ahr:142 max:157 shoes: Brooks Adrenaline GTS #3

to MC

Running 41:37 [5] 8.38 km (4:58 / km)
ahr:165 max:191 shoes: Inov8 F-lite 230

Track for a change!
6 x 1km (2 min)
3 min recovery
4 x 200m (90s)

Times:
3:40 (ahr 170, mhr 181)
3:35 (ahr 177, mhr 187)
3:36 (ahr 179, mhr 189)
3:35 (ahr 181, mhr 190)
3:34 (ahr 182, mhr 191)
3:35 (ahr 182, mhr 191)

36s (ahr 155, mhr 174)
37s (ahr 160, mhr 175)
35s (ahr 162, mhr 181)
35s (ahr 163, mhr 180)

Love running on the track, feel so quick! First rep was a bit slow as I haven't done a track session in ages so not sure how to pace it, otherwise good session, feel like I'm running well at the moment.

Running warm up/down 14:38 [2] 2.53 km (5:47 / km) +64m 5:08 / km
ahr:142 max:158 shoes: Brooks Adrenaline GTS #3

home

Monday Mar 6, 2017 #

8 AM

Running 30:12 [2] 5.74 km (5:16 / km) +34m 5:07 / km
ahr:144 max:161 shoes: Brooks Adrenaline GTS #3

S&C 25:00 [3]

core

Sunday Mar 5, 2017 #

10 AM

Orienteering 1:00:00 [2] 9.5 km (6:19 / km) +170m 5:48 / km
shoes: Inov8 Oroc 280

Various shadowing and running about in the morning, total of a bit under 2 hours in terrain I think

2 PM

Orienteering 40:00 [3] 4.6 km (8:42 / km) +120m 7:42 / km
shoes: Inov8 Oroc 280

Trains with the older kids from north east and east mids, ran the first one near the back and then the next 3 up near the front so got a decent run out, good fun.

Saturday Mar 4, 2017 #

Orienteering 1:30:00 [2] 10.0 km (9:00 / km) +300m 7:50 / km
shoes: Inov8 Oroc 280

Coaching on NEJS training weekend in the Lake District
Various shadowing throughout the day, total of over 2.5 hours in terrain but a lot of walking and stopping

Friday Mar 3, 2017 #

2 PM

Running warm up/down 6:32 [2] 1.22 km (5:21 / km)
shoes: Inov8 Race Ultra 290

science site to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg x 3)

4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2)

3 x 5 glute bridges (110kg, 115kg x 2)
with 3 x 5 broad jumps

4 x 5 Bulgarian split squats each side (40kg)
with 4 x 5 assisted pull ups

Running 21:29 [2] 4.07 km (5:17 / km) +50m 4:58 / km
shoes: Inov8 Race Ultra 290

extended run home

Thursday Mar 2, 2017 #

8 AM

Running warm up/down 15:49 [2] 2.79 km (5:40 / km) +53m 5:11 / km
shoes: VJ Irock #3

warm up

Running hills 27:17 [5] 4.37 km (6:15 / km) +245m 4:53 / km
shoes: VJ Irock #3

Hill reps in Houghall Wood
6 hills of about 400m, 40-45m climb, jog down recovery (rounded to 2:30)
Times: 2:28, 2:27, 2:27, 2:27, 2:27, 2:27
Running well

Running warm up/down 14:53 [2] 2.74 km (5:26 / km) +7m 5:22 / km
shoes: VJ Irock #3

warm down

Wednesday Mar 1, 2017 #

11 AM

Orienteering 19:23 [2] 2.22 km (8:44 / km) +70m 7:33 / km
shoes: VJ Irock #3

control hanging for DUOC session in Houghall Woods, in a gap between lectures

1 PM

Running warm up/down 5:58 [2] 1.25 km (4:46 / km)
shoes: Inov8 Race Ultra 290

science site to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg)

4 x 3 squats (50kg)

4 x 3 overhead press (30kg)

3 x 8 RDLs (55kg)

Running 9:30 [2] 1.63 km (5:50 / km) +49m 5:04 / km
shoes: VJ Irock #3

from MC to start of o session

4 PM

Running 15:00 [2] 2.73 km (5:30 / km) +25m 5:16 / km
shoes: VJ Irock #3

home

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