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Training Log Archive: jemmerson

In the 7 days ending May 7, 2013:

activity	#	time	miles		km		+m
Running	4	2:14:05	12.23	(10:58)	19.68	(6:49)	99
Orienteering	2	1:31:20	8.18	(11:10)	13.16	(6:56)	405
Taekwondo	1	1:00:00
S&C	2	35:00
Total	5	5:20:25	20.41		32.84		504

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Tuesday May 7, 2013 #

Note
(injured) (rest day)

resting and icing, if anything my ankle is looking even more swollen today...

Monday May 6, 2013 #

Running (recovery) 37:50 [1] 5.15 km (7:21 / km) +15m 7:14 / km
ahr:137 max:145 (injured) shoes: VJ Irock

recovery run, very slow as my ankle was really sore and kept it short, hopefully haven't done more harm than good, probably have to skip intervals tomorrow

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

Note

long routegadget (course 4) - http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...
relay routegadget (course 40) - http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...

Sunday May 5, 2013 #

Running warm up/down 8:10 [2] 1.25 km (6:32 / km) +8m 6:20 / km
ahr:146 max:165 shoes: VJ Irock #2

warm up, with Harriet warming down

Orienteering race (relay) 28:36 [5] 4.26 km (6:43 / km) +130m 5:49 / km
ahr:183 max:200 shoes: VJ Irock #2

British relay, w18 3rd leg with Harriet and Aimee, 3rd (so nearly 2nd!)
I went out in 3rd, 8.5 mins down on Sarah - no chance, and 4 minutes down on Becky - hardly a chance. Not particularly clean round the first loop but no mistakes really, perhaps not running fast enough, at spectator I was told I was a minute behind Becky so I really went for it, didn't really do much navigating in the last little loop, just flat out running in the right direction and I was lucky to hit all the controls! Saw Becky in the distance when I was half way to 10 and I found another level, I closed up the gap quickly but not quick enough, punched the last control just behind her but the run in was so short I didn't stand a chance. I gave it absolutely everything I had and more so it was a shame not to take 2nd but it was a good team effort!
(fastest individual time on w18 relay)

C • Relay 5

Running warm up/down 8:17 [2] 1.09 km (7:36 / km) +14m 7:08 / km
ahr:144 max:163

a sort of jog once I got my legs working again

Note
(injured)

Went over on my ankle today while running fast downhill on a rocky path but I just ran through the pain and forgot about it quickly, didn't remember about it until I got home and it started hurting, been getting progressively worse this evening and looking pretty swollen, icing it now and I don't think it will be too bad.

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013

Running warm up/down 12:10 [2] 2.0 km (6:05 / km) +10m 5:56 / km
ahr:148 max:165 shoes: VJ Irock #2

warm up

Orienteering race (long) 1:02:44 [4] 8.9 km (7:03 / km) +275m 6:06 / km
ahr:179 max:194 shoes: VJ Irock #2

British long distance champs, w18E, 2nd (29 secs down on Sarah)
On the whole a pretty good run, lost the odd bit of time here and there, being really picky I reckon I lost about 1:45 max, happy with my routes on the long legs except for unnecessarily climbing the hill just after 7, also I didn't feel I really had the speed and I tired loads towards the end, Zoe caught me at 10 so I tried to forget how tired I was and hung on to her for dear life (fastest w18 splits for 11 and 12), couldn't have run that fast without her to chase.

Running warm up/down 6:06 [2] 0.89 km (6:51 / km) +10m 6:29 / km
ahr:151 max:163 shoes: VJ Irock #2

warm down

Course 4 - Splits

Thursday May 2, 2013 #

Running (easy) 1:01:32 [2] 9.3 km (6:37 / km) +42m 6:28 / km
ahr:147 max:159 shoes: VJ Irock #2

hot!

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

Wednesday May 1, 2013 #

Taekwondo 1:00:00 [3]

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