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Training Log Archive: jemmerson

In the 7 days ending Nov 4, 2013:

activity	#	time	miles		km		+m
Running	6	5:40:20	30.31	(11:14)	48.78	(6:59)	1360
Orienteering	1	53:40	5.64	(9:31)	9.08	(5:55)	100
Total	6	6:34:00	35.95	(10:58)	57.86	(6:49)	1460

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Monday Nov 4, 2013 #

Running (recovery) 32:39 [2] 5.18 km (6:18 / km) +16m 6:12 / km
ahr:145 max:156 shoes: VJ Irock #2

Sunday Nov 3, 2013 #

Event: SOC November Classic (UKOL19)

Running warm up/down 9:32 [2] 1.7 km (5:36 / km)
ahr:138 max:156 shoes: Inov8 X-Talon 212

jog to start

Orienteering race 53:40 [4] 9.08 km (5:55 / km) +100m 5:36 / km
ahr:178 max:190 shoes: Inov8 X-Talon 212

November classic, short brown
Great run, I really like the New Forest, couple of small misses but that's all, felt like I was running well, 2nd w21, 19 secs behind Sophie

Running warm up/down 11:19 [2] 1.83 km (6:11 / km)
ahr:139 max:152 shoes: Inov8 X-Talon 212

warm down

Saturday Nov 2, 2013 #

Running warm up/down 12:42 [2] 2.13 km (5:58 / km)
ahr:146 max:170 shoes: VJ Irock #2

jog and some drills, then a bit more jogging and some strides with Riina

Running race (road) 20:33 [5] 5.04 km (4:05 / km) +45m 3:54 / km
ahr:185 max:195 shoes: Inov8 Road-X 233

Coventry park run, first park run I've done and I was aiming for about 20 mins so time's not bad but I know I can go faster, km times were - 4:05, 4:09, 4:07, 3:54, 4:06, after the 3rd km I picked the pace up but the last km was slower because there was some climb

Running warm up/down 9:08 [2] 1.44 km (6:21 / km)
ahr:142 max:155 shoes: Inov8 Road-X 233

warm down with Harrison and Riina

Thursday Oct 31, 2013 #

Running 1:24:58 [3] 10.0 km (8:30 / km) +405m 7:04 / km
ahr:144 max:176 shoes: VJ Irock #2

Not exactly sure where we went on this run, sort of made it up as we went, up some hill then down into the valley near Grasmere and back along Silver Howe, because it was Halloween we wore funny retro orienteering kit!

C • Fritag 2

Wednesday Oct 30, 2013 #

Running 1:26:37 [3] 11.47 km (7:33 / km) +436m 6:21 / km
ahr:150 max:175 shoes: VJ Irock #2

Run with the girls (plus Frances and Beth) from the youth hostel to Elterwater and up Lingmoor (I think) and back down to Little Langdale for lunch at Katie's mum's hotel, also visited cathedral caves towards the end.

Running 13:57 [2] 2.06 km (6:46 / km) +29m 6:20 / km
ahr:137 max:154 shoes: VJ Irock #2

easy jog back to the youth hostel

Tuesday Oct 29, 2013 #

Running 58:55 [3] 7.93 km (7:26 / km) +429m 5:51 / km
ahr:154 max:186 shoes: VJ Irock #2

Run from Ambleside up Wansfell with Natalie, Katie and Hannah, weather was really good on the way up but it tipped it down on the way down!

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