Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+m
Running	9	4:55:16	27.55	(10:43)	44.34	(6:40)	276
Orienteering	2	2:12:47	6.68	(19:53)	10.75	(12:21)	544
Taekwondo	1	1:00:00
S&C	2	50:00
Total	12	8:58:03	34.23		55.09		820

2:31

0:00

» now

Sunday Mar 2, 2014 #

Note
(injured) (rest day)

Towards the end of Saturday's training I had a slight pain down the outside of my achilles (kind of in the space between the achilles and ankle) but I soon forgot about it, didn't bother me in the evening or following morning but on Sunday when I put my o-shoes on and stood up it was very painful, I thought it might just need a bit of warming up so went to walk the course for the terrain time trial we were doing, made it a few 100 metres up the path but it got worse and when we went into the terrain I just couldn't walk so went back. Probably caused by high volume on Saturday in rough and hilly terrain which I'm not used to, coaches think it should clear up in a few days.

Saturday Mar 1, 2014 #

10 AM

Running warm up/down 7:32 [2] 1.09 km (6:55 / km) +22m 6:17 / km
ahr:140 max:157 shoes: VJ Irock #2

warm up, British squad training at Graythwaite

Orienteering 24:43 [2] 1.75 km (14:07 / km) +48m 12:25 / km
ahr:140 max:154 shoes: VJ Irock #2

line exercise at a walk / slow jog, really focusing on staying in control, some bits very tricky and I came off the line at one point but on the whole good

Orienteering 25:12 [2] 2.12 km (11:53 / km) +88m 9:51 / km
ahr:147 max:164 shoes: VJ Irock #2

slopes course, again taking it slow but this bit was more runnable, still focusing on staying in control and I picked a couple of key features on each leg, spiked 11/13 controls which I'm really happy with in this sort of terrain

Orienteering 24:41 [2] 2.14 km (11:32 / km) +94m 9:27 / km
ahr:147 max:167 shoes: VJ Irock #2

fine course, only did about half because I was running out of time, controls in the open went well but not so good in the green

2 PM

Running warm up/down 6:11 [2] 0.97 km (6:22 / km) +20m 5:47 / km
ahr:138 max:156 shoes: VJ Irock #2

warm up, Rusland Beeches for the afternoon

Orienteering 16:38 [3] 1.22 km (13:38 / km) +136m 8:45 / km
ahr:156 max:174 shoes: VJ Irock #2

really technical area, last time I was here it didn't go so well so I really wanted to get it right, spiked 7/8 controls and felt in control nearly the whole way

Orienteering 24:35 [3] 1.67 km (14:43 / km) +137m 10:26 / km
ahr:153 max:170 shoes: VJ Irock #2

had a problem with one control, mapped a bit weird round there but otherwise very good, kept contact and had good compass

Orienteering 16:58 [3] 1.85 km (9:10 / km) +41m 8:15 / km
ahr:158 max:173 shoes: VJ Irock #2

pairs exercise with Sarah, taking it in turns to lead a control and at a faster pace than the rest of the training, we overshot a control each but the rest went really well even at a high pace

Running warm up/down 5:00 [2] 0.5 km (10:00 / km) +35m 7:24 / km
ahr:148 max:160 shoes: VJ Irock #2

back to the start to get our coats

Friday Feb 28, 2014 #

Note

British squad weekend

7 AM

Running (easy) 32:29 [2] 4.91 km (6:37 / km) +8m 6:34 / km
ahr:137 max:149 shoes: Inov8 X-Talon 212

Thursday Feb 27, 2014 #

S&C (balance board) 10:00 [1]

7 AM

Running (easy) 26:28 [2] 3.96 km (6:41 / km) +16m 6:33 / km
ahr:138 max:149 shoes: Inov8 X-Talon 212

4 PM

Running warm up/down 11:21 [2] 1.71 km (6:38 / km)
ahr:129 max:137 shoes: Inov8 X-Talon 212

jog to abbey fields

Running hills (grass) 30:00 [5] 5.0 km (6:00 / km) +150m 5:13 / km
shoes: Inov8 X-Talon 212

10 shallow hills (about 180m with 10-15m climb) with jog down recovery
45s (ahr 148, mhr 169)
47s (ahr 165, mhr 178)
46s (ahr 167, mrh 182)
46s (ahr 169, mhr 183)
45s (ahr 171, mhr 184)
46s (ahr 172, mhr 185)
45s (ahr 174, mhr 186)
45s (ahr 174, mhr 186)
46s (ahr 175, mhr 185)
46s (ahr 175, mhr 186)

5 min easy jog/walk

5 steeper hills (about 50m) with walk down recovery
14s (ahr 127, mhr 139)
15s (ahr 146, mhr 155)
14s (ahr 152, mhr 158)
14s (ahr 155, mhr 159)
14s (ahr 156, mhr 163)

And a few strides to finish

Running warm up/down 10:36 [2] 1.56 km (6:48 / km)
ahr:139 max:146 shoes: Inov8 X-Talon 212

jog back home

Wednesday Feb 26, 2014 #

Note

Routegadget from the weekend:
Saturday - http://www.mvoc.routegadget.co.uk/rg2/#28
Sunday - http://www.mvoc.routegadget.co.uk/rg2/#29 (GPS route up to 15 and whole route drawn normally)

7 AM

Running (easy) 31:42 [2] 4.92 km (6:27 / km) +8m 6:23 / km
ahr:137 max:148 shoes: Inov8 X-Talon 212

8 PM

Taekwondo 1:00:00 [3]

Tuesday Feb 25, 2014 #

7 AM

Running (easy) 29:44 [2] 3.52 km (8:27 / km)
ahr:136 max:158 shoes: Inov8 X-Talon 212

easy jog with about 10 mins of drills in the middle

6 PM

Running (track) 1:10:00 [5] 11.0 km (6:22 / km)
shoes: Brooks Adrenaline GTS #2

3 x 1600m, then 1 x 800m, 3/4s of a lap walk recovery
5:54 (ahr 179, mhr 188)
5:51 (ahr 181, mhr 191)
5:51 (ahr 183, mhr 191)
2:43 (ahr 178, mhr 190)
Same session as a couple of weeks ago but last time recovery was a whole lap which was too long so this time recovery was about 3.5 mins on the first 2 and then 3 mins for the last one.
Jog and drills to warm up and jog to warm down

Monday Feb 24, 2014 #

1 PM

Running (recovery) 34:13 [2] 5.2 km (6:35 / km) +17m 6:28 / km
ahr:139 max:148 shoes: Inov8 X-Talon 212

2 PM

S&C 40:00 [3]

« Earlier | Later »