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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 31 days ending Mar 31, 2023:

activity # timemileskm+m
  Running23 24:01:35 191.06(7:33) 307.48(4:41) 4028
  S&C8 4:45:00
  Orienteering1 1:25:49 8.64(9:56) 13.91(6:10) 300
  Total31 30:12:24 199.7 321.39 4328

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Friday Mar 31, 2023 #

7 PM

S&C 35:00 [1]
(rest day)

Cold seems to have passed quite quickly, back to running tomorrow.

Wednesday Mar 29, 2023 #

Note
(sick) (rest day)

Got a cold :(
Was gearing up for another big week but looks like it'll be a few days off instead.

Tuesday Mar 28, 2023 #

11 AM

Running warm up/down 18:56 [2] 3.96 km (4:47 / km) +25m 4:38 / km
shoes: Nike Air Zoom Pegasus 37 #2

warm up + drills / strides

Running intervals (track) 34:30 [4] 8.42 km (4:06 / km)
shoes: UA Velociti Racer

8 x 1km (1')
Splits: 3:30, 3:29, 3:29, 3:25, 3:25, 3:25, 3:24, 3:23
Wet and very windy, but a good session.

Running warm up/down 19:37 [2] 4.02 km (4:53 / km) +25m 4:44 / km
shoes: Nike Air Zoom Pegasus 37 #2

warm down

Monday Mar 27, 2023 #

7 PM

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

Sunday Mar 26, 2023 #

11 AM

Running long 2:02:17 [2] 24.45 km (5:00 / km) +575m 4:29 / km
shoes: Inov8 X-Talon 212 #7

Some tired legs from yesterday!

Saturday Mar 25, 2023 #

1 PM

Running warm up/down 15:08 [2] 3.09 km (4:54 / km) +40m 4:36 / km
shoes: Inov8 X-Talon 212 #7

warm up

Orienteering 1:25:49 [4] 13.91 km (6:10 / km) +300m 5:34 / km
shoes: Inov8 X-Talon 212 #7

British long champs at Cold Ash. Quite a lot of mistakes but ran fast to make up for it!
C • Anything 2

Running warm up/down 18:05 [2] 3.3 km (5:29 / km) +20m 5:19 / km
shoes: Inov8 X-Talon 212 #7

warm down

Friday Mar 24, 2023 #

12 PM

Running 46:20 [2] 9.82 km (4:43 / km) +75m 4:33 / km
shoes: Scott Supertrac 2.0

with Cecilie

Thursday Mar 23, 2023 #

11 AM

Running 55:09 [2] 12.01 km (4:36 / km) +110m 4:23 / km
shoes: Scott Supertrac 2.0

Wednesday Mar 22, 2023 #

12 PM

Running 1:23:19 [2] 18.02 km (4:37 / km) +181m 4:24 / km
shoes: Inov8 Trailroc G280 #2

7 PM

S&C 35:00 [1]

Tuesday Mar 21, 2023 #

11 AM

Running warm up/down 18:18 [2] 4.16 km (4:24 / km) +10m 4:21 / km
shoes: Nike Air Zoom Pegasus 37 #2

warm up + drills / strides

Running hills (road) 40:00 [4] 7.62 km (5:15 / km) +425m 4:06 / km
shoes: Nike Air Zoom Pegasus 37 #2

Hill reps on Claverton Hill
5', 5 x 1' (30"), 5', 5 x 1' (45") with jog down between each set
(Just over 100m elevation for one complete hill)
1.00 km
0.24, 0.23, 0.23, 0.23, 0.22 km
0.98 km
0.23, 0.22, 0.23, 0.22, 0.22 km

Running warm up/down 20:01 [2] 4.02 km (4:59 / km) +35m 4:46 / km
shoes: Nike Air Zoom Pegasus 37 #2

warm down

Monday Mar 20, 2023 #

7 PM

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

Sunday Mar 19, 2023 #

11 AM

Running long 2:10:03 [2] 25.37 km (5:08 / km) +744m 4:28 / km
shoes: Scott Supertrac 2.0

Saturday Mar 18, 2023 #

11 AM

Running 48:10 [2] 10.0 km (4:49 / km) +178m 4:25 / km
shoes: Inov8 X-Talon 212 #7

Friday Mar 17, 2023 #

Note
(rest day)

Thursday Mar 16, 2023 #

11 AM

Running 55:41 [2] 10.88 km (5:07 / km) +182m 4:43 / km
shoes: Scott Supertrac 2.0

with Cecilie

Wednesday Mar 15, 2023 #

12 PM

Running 49:47 [2] 10.74 km (4:38 / km) +100m 4:26 / km
shoes: Scott Supertrac 2.0

7 PM

S&C 35:00 [1]

Tuesday Mar 14, 2023 #

Note
(rest day)

Monday Mar 13, 2023 #

Note
(rest day)

Sunday Mar 12, 2023 #

10 AM

Running 53:01 [2] 11.81 km (4:29 / km) +55m 4:23 / km
shoes: Inov8 X-Talon 212 #7

Cross country season finished so having a week off. No long run today.

Saturday Mar 11, 2023 #

8 AM

Running 9:58 [2] 2.19 km (4:33 / km) +10m 4:27 / km

shakeout
11 AM

Running warm up/down 20:49 [2] 4.0 km (5:12 / km) +30m 5:01 / km
shoes: Inov8 X-Talon 212 #7

warm up + drills / strides

Running race (XC) 31:55 [5] 8.63 km (3:42 / km) +90m 3:31 / km
shoes: UA SpeedForm spikes

Inter Counties XC - 3rd
Can't quite believe it. Muddy course definitely worked in my favour.

Running warm up/down 20:53 [2] 3.88 km (5:23 / km) +30m 5:11 / km
shoes: Inov8 X-Talon 212 #7

warm down

Friday Mar 10, 2023 #

12 PM

Running 32:09 [2] 7.34 km (4:23 / km) +45m 4:15 / km
shoes: Nike Air Zoom Pegasus 37 #2

easy with drills and strides

Thursday Mar 9, 2023 #

12 PM

Running 44:48 [2] 10.1 km (4:26 / km) +60m 4:18 / km
shoes: Scott Supertrac 2.0

Wednesday Mar 8, 2023 #

12 PM

Running 52:28 [2] 11.02 km (4:46 / km) +90m 4:34 / km
shoes: Scott Supertrac 2.0

A few inches of snow to contend with!
7 PM

S&C 25:00 [1]

Tuesday Mar 7, 2023 #

11 AM

Running 18:25 [2] 4.08 km (4:31 / km) +25m 4:23 / km
shoes: Nike Air Zoom Pegasus 37 #2

warm up + drills / strides

Running intervals (track) 22:00 [3] 4.59 km (4:48 / km)
shoes: UA Velociti Racer

1600m, 2 x 800m, 2 x 400m (3')
Splits: 5:32, 2:40, 2:39, 1:14, 1:13

Running warm up/down 18:33 [2] 4.02 km (4:37 / km) +25m 4:29 / km
shoes: Nike Air Zoom Pegasus 37 #2

warm down

Monday Mar 6, 2023 #

7 PM

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

Sunday Mar 5, 2023 #

11 AM

Running 1:18:41 [2] 17.48 km (4:30 / km) +236m 4:13 / km
shoes: Inov8 Trailroc G280 #2

Saturday Mar 4, 2023 #

12 PM

Running 51:31 [2] 11.07 km (4:39 / km) +180m 4:18 / km
shoes: Scott Supertrac 2.0

Friday Mar 3, 2023 #

12 PM

Running warm up/down 18:28 [2] 4.02 km (4:36 / km)
shoes: Nike Air Zoom Pegasus 39

warm up

Running tempo 35:57 [4] 9.66 km (3:43 / km) +50m 3:38 / km
shoes: Nike Air Zoom Pegasus 39

6 mile tempo, keeping it to 6' mile pace with no pick-up.

Running warm up/down 19:47 [2] 4.15 km (4:46 / km) +80m 4:21 / km
shoes: Nike Air Zoom Pegasus 39

warm down

Thursday Mar 2, 2023 #

11 AM

Running 54:42 [2] 11.56 km (4:44 / km) +110m 4:31 / km
shoes: Scott Supertrac 2.0

with Cecilie
7 PM

S&C 35:00 [1]

Wednesday Mar 1, 2023 #

11 AM

Running 1:22:09 [2] 18.0 km (4:34 / km) +187m 4:20 / km
shoes: Inov8 Trailroc G280 #2

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