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Training Log Archive: jemmerson

In the 7 days ending Sep 23, 2013:

activity	#	time	miles		km		+m
Running	9	4:51:12	27.72	(10:30)	44.61	(6:32)	108
Taekwondo	1	1:00:00
Orienteering	1	58:20	6.92	(8:26)	11.14	(5:14)	134
S&C	2	52:45	0.16		0.25
Total	10	7:42:17	34.8		56.0		242

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Monday Sep 23, 2013 #

7 AM

Running (recovery) 22:28 [2] 3.28 km (6:51 / km) +5m 6:48 / km
ahr:136 max:148 shoes: VJ Irock #2

1 PM

Running warm up/down (both) 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 F-lite 230

S&C (gym) 35:00 [3]
shoes: Inov8 F-lite 230

Sunday Sep 22, 2013 #

Event: London City Race

Running warm up/down 5:08 [2] 1.0 km (5:08 / km)
ahr:132 max:147 shoes: Inov8 Road-X 233

little bit of jogging at the start, no satellites

Orienteering race 58:20 [4] 11.14 km (5:14 / km) +134m 4:56 / km
ahr:172 max:193 shoes: Inov8 Road-X 233

London city race
pretty good race, mistake at 2 as I really wasn't paying attention, missed the best route to 4 and bad route into 15, most legs were really good but I was feeling a bit tired

Running warm up/down 10:55 [2] 1.52 km (7:11 / km)
ahr:141 max:153 shoes: Inov8 Road-X 233

warm down, comparing splits with Riina

2. Womens Elite - Splits

Saturday Sep 21, 2013 #

Running warm up/down 11:24 [2] 1.78 km (6:24 / km) +7m 6:17 / km
shoes: Inov8 Road-X 233

jogging and drills

Running race (road) 17:27 [5] 4.39 km (3:58 / km) +48m 3:46 / km
shoes: Inov8 Road-X 233

Midland road relays, 1st leg in Godiva's 2nd ladies team
the start was pretty crazy with about 90 people but I got quite near the front, saw a girl I'm quite similar to at xc so tried to stick with her but I dropped back after a while, decent race but I would have liked to have run a bit faster, done a lot of training the last 2 weeks so legs were a bit tired, team finished 26th which is pretty good, also I ran the 4th fastest time of the Godiva runners so I would have been in the 1st team (4 legs) for the nationals but of course it clashes with orienteering...

Running warm up/down 7:59 [2] 1.15 km (6:57 / km) +5m 6:48 / km
shoes: Inov8 Road-X 233

warm down

Friday Sep 20, 2013 #

Running (easy) 1:02:24 [2] 9.56 km (6:32 / km) +33m 6:25 / km
ahr:144 max:158 shoes: VJ Irock #2

Thursday Sep 19, 2013 #

7 AM

Running (easy) 25:10 [2] 3.86 km (6:31 / km) +10m 6:26 / km
ahr:141 max:154 shoes: VJ Irock #2

4 PM

Running warm up/down 9:49 [2] 1.48 km (6:38 / km)
shoes: Inov8 X-Talon 212

warm up

Running (drills) 24:16 [3] 2.53 km (9:35 / km)
shoes: Inov8 X-Talon 212

same drills session I did last week with Riina, then a short jog

S&C (circuits) 17:45 [3] 0.25 km (1:11:00 / km)
shoes: Inov8 X-Talon 212

same circuit as last week (3 exercises, 50m sprint x4) but I added 3 exercises so did 5 sets and also did some of the exercises for longer

Running warm up/down 8:40 [2] 1.29 km (6:43 / km)
shoes: Inov8 X-Talon 212

warm down

Wednesday Sep 18, 2013 #

Taekwondo 1:00:00 [3]

Knee was fine when I started but hurt a bit later on, mostly when kicking with my other leg, feels like a ligament or something in the back of my knee but I don't know what's wrong...

Tuesday Sep 17, 2013 #

7 AM

Running (easy) 15:32 [2] 2.27 km (6:51 / km)
ahr:142 max:154 shoes: Inov8 X-Talon 212

6 PM

Running (gravel path) 1:00:00 [5] 9.0 km (6:40 / km)
shoes: Brooks Adrenaline GTS #2

4 x 1050m off 2 mins recovery
Times - 3:42, 3:47, 3:48, 3:48, I knew the first one was too fast but everyone else had gone out really fast so I tried to keep with them, last one was really tough.
Then a 200m sprint, should have done a few more but I tweaked something in the back of my knee on the first one so I stopped, not sure what's wrong so I'll see how it feels tomorrow.
Jog and drills to warm up and jog to warm down

C • Was it hilly? 2

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