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Training Log Archive: jemmerson

In the 7 days ending Oct 19, 2015:

activity	#	time	miles		km		+m
Running	7	3:29:40	20.8	(10:05)	33.47	(6:16)	617
S&C	5	3:00:00
Aqua jogging	2	1:00:00
Orienteering	1	38:00	3.32	(11:27)	5.34	(7:07)	116
Swimming	1	10:00
Total	12	8:17:40	24.12		38.81		733

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Monday Oct 19, 2015 #

7 AM

Aqua jogging 30:00 [2]

Day off running after yesterday
10 min warm up, 15 x 30s (15s), 10 min warm down

Swimming 10:00 [3]

I hate swimming

7 PM

S&C 25:00 [3]

core
busy day, in uni from 10-6 but made sure I got this done

S&C 15:00 [1]

physio exercises
(haven't done the exercises over the last few days while my hamstrings and glutes were really tight because that wouldn't have helped)

Sunday Oct 18, 2015 #

Event: Compass Sport Cup Final

11 AM

Running warm up/down 10:36 [2] 1.61 km (6:35 / km)
ahr:140 max:157 shoes: VJ Irock #3

warm up

Orienteering 38:00 [3] 5.34 km (7:07 / km) +116m 6:25 / km
ahr:166 max:183 (injured) shoes: VJ Irock #3

CSC final at Helsington Barrows, blue women
Started to feel the injury from very early on and really wasn't moving very fast, felt like my stride was very restricted, decided to retire at 8 because I didn't want to make it any worse. I have been making lots of progress recently but this week I have done quite a bit of strength stuff so the glute and hamstring DOMS has 'translated into increased sensitivity at the insertion' to quote Kim. I'd also already done my 'long' run for the week on Thursday as I had been told I was running green this weekend so trying to do a second 'long' run probably wouldn't have been a good idea anyway. If I'd been on the green I would have at least finished but I still had a long way to go, very slowly jogged some of the way back along paths.

Saturday Oct 17, 2015 #

Note

Went to the Middlesbrough match with dad and then got a lift over to the CSC with the parents.

8 AM

Running 32:32 [2] 5.12 km (6:21 / km) +68m 5:58 / km
ahr:139 max:163 shoes: Inov8 Race Ultra 290

Loosener before compass sport cup tomorrow. Nice 'out and back' run along the river going north out of Durham, a few mins to get down to the river and bit more to do the horrible climb back up but otherwise pretty flat on a small footpath, made it to some nice woods before turning around, some time I'll have to go further!

Friday Oct 16, 2015 #

8 AM

Aqua jogging 30:00 [2]

First time aqua jogging, Riina has been telling me to do this for years and last weekend she was selling it very well to me so I finally caved as I need to cross train at the moment while I build my running volume up and I am still in the process of sorting out access to a gym to cycle, just easy for half an hour, next time I might try some intervals, actually quite enjoyed it!

2 PM

Running warm up/down 6:23 [2] 1.13 km (5:39 / km)
shoes: Inov8 Race Ultra 290

jog from lectures to maiden castle

S&C 40:00 [3]

First S&C sesh of the year at maiden castle, slots/coaches all seems a bit unorganised at the moment so today Aine and I just joined in a circuit with a few rowers.
Bit of stretching, then:
12 x split squat each leg with 10kg weight
12 x assisted press ups
12 x deep squats with 10kg weight around waist
12 x single arm rows each side with 10kg
5 times through
Really tight glutes and hamstrings from Wednesday's circuits even though it was body weight, I guess that's what happens when you don't do any leg stuff all summer, last weights session was in June... This session with barely any weight will add to that I'm sure but good to ease back in.

Running warm up/down 12:00 [2] 1.89 km (6:21 / km) +60m 5:29 / km
shoes: Inov8 Race Ultra 290

jog home

Thursday Oct 15, 2015 #

6 AM

Running 56:53 [2] 8.97 km (6:20 / km) +185m 5:45 / km
ahr:148 max:170 shoes: Inov8 Trailroc 245

run down to the river and along it to maiden castle, across to Houghall woods (where I always ran last year), a loop the whole way around and back up the other side of the river, quite tight glutes and hamstrings but tendon seemed fine, even with all the hills which can't be avoided

Wednesday Oct 14, 2015 #

S&C 15:00 [1]

physio exercises

Note

Hamstring feeling sore this evening, quite a lot of load in total today I guess, reacting to circuits a bit and I've been progressing the exercises, however I think most of the discomfort is just general hamstring tightness (left leg too) and not the tendon, hard to tell...

8 AM

Running 28:49 [3] 4.98 km (5:47 / km) +123m 5:09 / km
ahr:152 max:174 shoes: Inov8 Trailroc 245

testing running at a quicker pace, running below 5:30min/k for most of it, obvs hills were slower, feeling it towards the end and some soreness afterwards, sore while walking to lectures but fine by afternoon

7 PM

Running warm up/down 13:24 [2] 2.3 km (5:50 / km) +28m 5:30 / km
shoes: Inov8 F-lite 230

quick for a warm up because I was running late

S&C 45:00 [3]
shoes: Inov8 F-lite 230

DUAXC circuits, hopefully next week I'll have sorted a weights session for Wednesday (we have a slot on Fridays apparently) but for this week went to circuits instead, pretty standard stuff and not very inspiring but I guess its good to do some general stuff before getting back in the gym.
Bit of warming up, then 4 x 30s (30s) on 10 exercises
Mountain climbers
Squats
Press ups
Plank
Lunges
TRX rows
Burpies
Side plank left
Side plank right
Walkouts
Plank and side planks I did for longer with different variations

Running warm up/down 14:26 [2] 2.13 km (6:47 / km) +71m 5:48 / km
shoes: Inov8 F-lite 230

jog home

Tuesday Oct 13, 2015 #

7 AM

Running 34:37 [2] 5.34 km (6:29 / km) +82m 6:01 / km
shoes: Brooks Adrenaline GTS #3

Experimenting with where to run from the new house, not very inspiring... Tried a 2 min burst at tempo pace, a few minutes of running drills, and a 45s effort up lots of steps and hamstring seemed fine with all, as well as the other unavoidable steep hills, bit sore afterwards but that's to be expected.

4 PM

S&C 25:00 [3]

core @ 4

S&C 15:00 [1]

physio exercises

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