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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Apr 4, 2016:

activity # timemileskm+m
  Running3 1:51:42 11.56(9:40) 18.61(6:00) 198
  Orienteering2 1:45:09 7.79(13:30) 12.53(8:24) 580
  S&C3 1:35:00
  Aqua jogging 2 1:25:00
  Cycling3 1:11:49 15.59(4:36) 25.09(2:52) 136
  Total9 7:48:40 34.94 56.23 914

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Monday Apr 4, 2016 #

8 AM

Aqua jogging 30:00 [2]

Cycling 9:00 [2] 3.0 km (3:00 / km)
shoes: Inov8 F-lite 230

to and from pool
9 AM

S&C 15:00 [1]

physio exercises

S&C 20:00 [1]

balance board

Sunday Apr 3, 2016 #

10 AM

Running warm up/down 14:48 [2] 2.38 km (6:13 / km) +40m 5:44 / km
ahr:140 max:158 shoes: Inov8 X-Talon 212 #4

warm up

Orienteering 1:07:12 [4] 8.14 km (8:15 / km) +365m 6:45 / km
ahr:175 max:187 shoes: Inov8 X-Talon 212 #4

Long at Holme Fell
Never used so much of this area, absolutely amazing and so much variety! Loved it! Decent run on the whole but lots of small time losses and just felt like I was running slow. Dropped a bit low on 3, only about 15s. Confused by the crossing point at 7 so faffed a bit there and then very hesitant on approach to control, about 30s. Lost maybe a minute on 8 in the quarry, found a bit of a track through all the slate but wasn't actually on the path so faffed a while in there and then just couldn't really figure out what was going on on the map. Hesitant into 9 too. 12 picked a bad route over the back of the hill, should have gone around and up by the crags, about 45s. 14 the right route was definitely quicker, thought the left looked good but it involved losing a lot of height at the start so I had a big climb up to the control (I lost a bit more height then I should have done), probably lost at least a minute. Stopped a bit short on 18, 15s. On the way to 19 I forgot I was actually going to a control and thought I was just going to the crossing point so ran just past the control before realising, 15s. 22 I thought I was being clever going around the rocky bit and up the reenterant but the control was right at the top (as specified in the descriptions) so would have been quicker to come over the top, 20s.
2nd on w21, 4s behind Kirsten.

Running warm up/down 10:31 [2] 1.64 km (6:25 / km) +27m 5:55 / km
ahr:141 max:158 shoes: Inov8 X-Talon 212 #4

warm down

Saturday Apr 2, 2016 #

12 PM

Running warm up/down 10:58 [2] 1.81 km (6:04 / km) +30m 5:36 / km
ahr:145 max:174 shoes: Inov8 X-Talon 212 #4

warm up

Orienteering 37:57 [4] 4.39 km (8:39 / km) +215m 6:57 / km
ahr:179 max:191 shoes: Inov8 X-Talon 212 #4

Middle at Tarn Hows, really enjoyed it but tough running, felt slow, didn't start well and messy to the first 2 controls but really good after that except for some route choices could have been better. 2nd fastest split to 4 and fastest split to 12 out of everyone on the brown because they were downhill legs, love a bit of downhill.
3rd on w21 behind Sarah and Claire Ward

Running warm up/down 13:45 [2] 2.18 km (6:18 / km) +46m 5:42 / km
ahr:149 max:169 shoes: Inov8 X-Talon 212 #4

warm down

Friday Apr 1, 2016 #

8 AM

Running 1:01:40 [2] 10.6 km (5:49 / km) +55m 5:40 / km
shoes: Inov8 Trailroc 245

while all my besties are posting pics of their beaut runs in the Lake District / Pentlands / Trossachs, I'm just chilling with my Warwickshire farms, a couple of freshly ploughed fields did spice it up a bit though...
(HR monitor playing up a bit, mostly fine but some big spikes in there)

Thursday Mar 31, 2016 #

S&C 20:00 [1]

balance board
9 AM

Cycling 10:11 [2] 3.58 km (2:51 / km) +24m 2:45 / km
shoes: Inov8 F-lite 230

To the bike shop (it's had a lot of work done on it recently and since then the gears have been slipping a lot so mum asked me to take it back in), only lasted about 4 minutes before the chain came off again so just pushed it the rest of the way as it wasn't far, then walked to the pool which is really close, and picked the bike up afterwards and successfully made it home.

Aqua jogging 55:00 [3]

10 min warm up
10 x 2 lengths (1 length)
Then 3 x 1 length without the belt
10 min warm down

Wednesday Mar 30, 2016 #

9 AM

Cycling 52:38 [2] 18.51 km (2:51 / km) +112m 2:46 / km
ahr:134 max:165

planning to do longer than this but at about 40 mins the chain came off, somehow it was properly stuck between the gears and the frame so took ages to get it out and back on, so after that decided to just go home and not do the extra loop I was planning...
10 AM

S&C 25:00 [3]

core

S&C 15:00 [1]

physio exercises

Tuesday Mar 29, 2016 #

Note
(rest day)

Not running because of blister, not aqua jogging because I don't want the compeed to come off yet (well taped on but still risky), not cycling because I have no motivation to cycle, rest day it is then.

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