Training Log Archive: jemmersonIn the 7 days ending May 28, 2013:
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Monday May 27, 2013 #
Running warm up/down 8:51 [2] 1.46 km (6:04 / km) +8m 5:54 / km
ahr:140 max:162 shoes: VJ Irock #2
Orienteering race 36:14 [4] 4.97 km (7:17 / km) +132m 6:26 / km
ahr:172 max:183 shoes: VJ Irock #2
probably my best run of the weekend, lost about 20 secs to 2 overshooting slightly and 30 secs to 7 as I got the sharp reenterant and the gully mixed up, also I think there were better routes to 3 but everything else was really good and I felt fine after the last 3 races, 1st on w18
routegadget (course 7) - http://www.sins.org.uk/Routegadget_090716/route%20...
Sunday May 26, 2013 #
Running warm up/down 8:26 [2] 1.08 km (7:49 / km) +154m 4:34 / km
ahr:141 max:175 shoes: VJ Irock #2
Orienteering race 40:26 [4] 4.76 km (8:30 / km) +220m 6:54 / km
ahr:171 max:187 shoes: VJ Irock #2
physically I felt great and was running really well but made a few small mistakes, lost nearly a minute to 6, I was in the right area but couldn't see the platform, if I'd gone round the path I would have had a better place to attack from, number 11 was similar, you had to just go on a bearing and I was a little bit out, lost about 30 secs, number 12 was the worst mistake, lost a good 2 minutes here, got pulled off my line going down the slope and just kept going when I knew I was too far to the left, sorted myself out but had to climb back up the hill a bit to the control, other than those 3 controls it went really well, 1st on w18
routegadget (course 7) - http://www.sins.org.uk/Routegadget_090716/route%20...
Running warm up/down 6:25 [2] 1.27 km (5:03 / km)
ahr:146 max:164 shoes: VJ Irock #2
Running warm up/down 2:00 [2] 0.4 km (5:00 / km)
ahr:106 max:137 shoes: Brooks Adrenaline GTS #2
Orienteering race (urban) 38:22 [4] 7.0 km (5:29 / km) +105m 5:06 / km
ahr:172 max:187 shoes: Brooks Adrenaline GTS #2
nice to get a chance to run a proper length course this weekend, really enjoyed it, felt like I was running fast and my routes were good, planned ahead a lot on the long legs so didn't get caught out by anything until I got into the castle... despite planning ahead and checking descriptions I had failed to notice that number 20 was underneath the bridge so standing on top of the bridge with no control I was very confused, lost about a minute as to get underneath the bridge you had to go about 50m to some steps, also lost a bit of time to 21 taking a dodgy route through the inside, won the women's open
routegadget (course 2) - http://www.sins.org.uk/Routegadget_090716/route%20...
Saturday May 25, 2013 #
Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +12m 6:36 / km
ahr:134 max:160 shoes: VJ Irock #2
Orienteering race 43:48 [4] 6.4 km (6:51 / km) +145m 6:09 / km
ahr:170 max:190 shoes: VJ Irock #2
felt really slow when I started, legs really heavy but after the first 3 controls I was able to pick the pace up, made a mistake to number 2, vegetation didn't seem to fit and I overshot the control, should have realised sooner as I lost about 2 minutes but otherwise a really good run, 2nd behind Sarah, lost the race on the first 3 controls, after that there was hardly anything between us
routegadget (course 7) - http://www.sins.org.uk/Routegadget_090716/route%20...
Running warm up/down 6:01 [2] 0.86 km (7:00 / km)
ahr:136 max:156 shoes: VJ Irock #2
Friday May 24, 2013 #
Note
(rest day)
Thursday May 23, 2013 #
Running warm up/down 10:17 [2] 1.6 km (6:26 / km)
ahr:132 max:141 shoes: VJ Irock #2
Running hills (grass) 25:00 [5] 4.2 km (5:57 / km) +150m 5:03 / km
ahr:169 max:187 shoes: VJ Irock #2
10 hills, approx 180m with about 15m climb, jog back down recovery
times - 47, 48, 48, 47, 47, 46, 46, 46, 46, 46
some short sprints on the flat
Running warm up/down 10:11 [2] 1.58 km (6:27 / km)
ahr:154 max:160 shoes: VJ Irock #2
S&C (core) 15:00 [2]
Wednesday May 22, 2013 #
Taekwondo 1:00:00 [3]
S&C (balance board) 10:00 [1]