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Training Log Archive: jemmerson

In the 7 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Running	5	3:23:51	23.54	(8:40)	37.88	(5:23)	418
S&C	4	2:00:00
Aqua jogging	3	1:50:00
Orienteering	1	55:43	5.95	(9:22)	9.58	(5:49)	76
Total	11	8:09:34	29.49		47.46		494

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Monday Feb 29, 2016 #

7 AM

Aqua jogging 30:00 [2]

5 PM

S&C 25:00 [3]

core

S&C 15:00 [1]

physio exercises

Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)

10 AM

Running warm up/down 9:33 [2] 1.59 km (6:00 / km) +15m 5:44 / km
ahr:140 max:155 shoes: Inov8 X-Talon 212 #4

run to the start

Orienteering 55:43 [4] 9.58 km (5:49 / km) +76m 5:36 / km
ahr:177 max:198 shoes: Inov8 X-Talon 212 #4

Midland champs
Hesitations into 1, 6, 8, 16 and 18 but not losing too much time, otherwise feeling pretty smooth and really enjoying it, so quick and runnable!

Running warm up/down 9:20 [2] 1.49 km (6:16 / km) +9m 6:05 / km
ahr:139 max:164 shoes: Inov8 X-Talon 212 #4

warm down

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)

Event: The National XC Championships

Note

When I entered the British nights I thought I'd be near enough back in full training by this point so 3 races in a weekend would be ok. However that's not the case. Still had some crazy idea that if I kept everything short I might be able to make it around all 3 but, as had been made very clear to me by Kim and Paul earlier in the week, I am stupid. Therefore no nights for me, still went along with the parents and observed the carnage instead. Had to miss the end of the rugby though...

11 AM

Running warm up/down 15:59 [2] 2.56 km (6:15 / km) +7m 6:10 / km
ahr:139 max:165 shoes: XC spikes

warm up, including drills and strides

Running race 25:11 [5] 5.7 km (4:25 / km) +75m 4:09 / km
ahr:187 max:195 shoes: XC spikes

National XC champs, u20, 46th
Had a bit of a nightmare, ran basically the whole race with a shoe lace undone, no idea how it came undone, must have happened in the start. First lap not too bad as it was still fairly tight on my foot but there was a muddy section towards the end of the lap which pulled it off so I pushed it back on and kept going (probably should have just stopped to tie it), so then second lap it was really lose so really awkward to run and the second lap was pretty slow, so annoyed! Given that (and the awful season I've had), very happy with the result.

Running warm up/down 11:24 [2] 1.64 km (6:57 / km)
ahr:138 max:171 shoes: XC spikes

warm down with Hannah

Friday Feb 26, 2016 #

Note
(rest day)

Plan was to go aqua jogging but feeling exhausted so chose sleep instead, have to get up earlier to go aqua jogging than if I was going for a run so all this aqua jogging is killing me... Anyway rest day before the weekend won't do any harm.

Thursday Feb 25, 2016 #

S&C 10:00 [1]

physio exercises

6 AM

Aqua jogging 50:00 [3]

10 min warm up
10 x 2 lengths (1 length)
Then 3 x 1 length with no belt - seriously hard work, couldn't do any more than this!
10 min warm down

4 PM

Running 42:41 [3] 7.71 km (5:32 / km) +140m 5:05 / km
ahr:155 max:178 shoes: Inov8 Trailroc 245

Wednesday Feb 24, 2016 #

12 PM

Running 24:37 [2] 4.63 km (5:19 / km) +32m 5:08 / km
ahr:145 max:157 shoes: Inov8 Race Ultra 290

extended run to gym

S&C 50:00 [3]

Some stretching / rolling
5 x 5 split squats each side (30kg, 35kg, 40kg, 40kg, 42.5kg)
with 5 x 5 squat jumps inbetween (20kg, 25kg, 30kg, 30kg, 30kg)
5 x 5 deadlifts (40kg, 50kg, 55kg, 57.5kg, 60kg)
with 5 x 5 overhead press inbetween (20kg)
5 x sled push
with 5 x 10 TRX rows inbetween
Then 3 x 5 box jumps (decided not to do any hurdle jumps this week)

Running warm up/down 12:16 [2] 2.12 km (5:47 / km) +49m 5:11 / km
ahr:148 max:168 shoes: Inov8 Race Ultra 290

run home

Tuesday Feb 23, 2016 #

S&C 20:00 [1]

balance board

7 AM

Aqua jogging 30:00 [2]

7 PM

Running warm up/down 12:52 [2] 2.23 km (5:46 / km) +29m 5:25 / km
ahr:142 max:155 shoes: Brooks Adrenaline GTS #3

jog to MC

Running 27:00 [5] 6.04 km (4:28 / km)
ahr:177 max:191 shoes: VJ Irock #3

7 x 3 min (1 min)
Distances:
0.77km (ahr 167, mhr 179)
0.76km (ahr 177, mhr 185)
0.74km (ahr 181, mhr 188)
0.74km (ahr 181, mhr 188)
0.74km (ahr 180, mhr 188)
0.74km (ahr 183, mhr 190)
0.74km (ahr 184, mhr 191)
First session with the running club this term and there were some good girls there to run with, really pushed me on. Good session and no pain.

Running warm up/down 12:58 [2] 2.17 km (5:59 / km) +62m 5:14 / km
ahr:145 max:164 shoes: Brooks Adrenaline GTS #3

jog back home

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