Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Apr 10, 2016:

activity

time

miles

Running

3:56:11

25.39

(9:18)

40.87

(5:47)

325

S&C

2:00:00

Aqua jogging

1:55:00

Cycling

27:00

5.59

(4:50)

9.0

(3:00)

Total

8:18:11

30.99

49.87

325

1:39

0:00

» now

Sunday Apr 10, 2016 #

Note
(rest day)

Phys testing on Tuesday (doing it a bit later this year (normally feb/march) to give me a chance to actually do some training after being injured), so resting today and easy jog tomorrow, really interested to see the results...

Saturday Apr 9, 2016 #

8 AM

Running warm up/down 14:02 [2] 2.4 km (5:51 / km)
ahr:141 max:151 shoes: Inov8 Trailroc 245

jog to Abbey Fields and loop around the lake

Running hills 20:27 [5] 3.47 km (5:54 / km) +120m 5:01 / km
shoes: Inov8 Trailroc 245

2 x 5 hills (about 180m with 10-15m climb) with jog down recovery, 2:30 between sets
Times: 48s, 47s, 48s, 47s, 47s, 47s, 48s, 47s, 48s, 47s
(HR monitor all over the place for second half of session)

Running warm up/down 13:43 [2] 2.27 km (6:03 / km)
shoes: Inov8 Trailroc 245

jog home

Friday Apr 8, 2016 #

8 AM

Running 58:44 [2] 10.09 km (5:49 / km) +53m 5:40 / km
ahr:144 max:162 shoes: Inov8 X-Talon 212 #4

10 AM

S&C 25:00 [3]

core

Thursday Apr 7, 2016 #

8 AM

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

to and from pool

Aqua jogging 55:00 [3]

10 min warm up
8 x 3 lengths (1 length)
Then 4 x 1 length without belt
10 min warm down

4 PM

Running 33:40 [3] 6.67 km (5:03 / km) +25m 4:57 / km
ahr:161 max:175 shoes: VJ Irock #3

Wednesday Apr 6, 2016 #

8 AM

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

to and from pool

Aqua jogging 30:00 [2]

actually got quite a bit of DOMS from yesterday, not quite sure how I managed that...

3 PM

Running warm up/down 14:04 [2] 2.44 km (5:46 / km)
ahr:147 max:157 shoes: Inov8 X-Talon 212 #4

jog to Abbey Fields and a loop around the lake

Running hills 27:30 [5] 4.47 km (6:09 / km) +100m 5:32 / km
ahr:168 max:189 shoes: Inov8 X-Talon 212 #4

5 x [3 x 30s up, 30s easy down] with 2 minutes between sets
(about 20m climb in each set)
Distances:
0.12km (ahr 147, mhr 170)
0.12km (ahr 177, mhr 183)
0.12km (ahr 181, mhr 186)

0.12km (ahr 162, mhr 178)
0.11km (ahr 179, mhr 184)
0.12km (ahr 183, mhr 188)

0.12km (ahr 159, mhr 176)
0.11km (ahr 180, mhr 186)
0.12km (ahr 183, mhr 188)

0.11km (ahr 158, mhr 175)
0.11km (ahr 180, mhr 186)
0.12km (ahr 183, mhr 189)

0.11km (ahr 158, mhr 173)
0.11km (ahr 179, mhr 185)
0.12km (ahr 183, mhr 188)

Then 5 x 20s (45s) on the flat

Running warm up/down 14:10 [2] 2.45 km (5:47 / km)
ahr:156 max:167 shoes: Inov8 X-Talon 212 #4

back around the lake and home

Tuesday Apr 5, 2016 #

8 AM

Running 39:51 [2] 6.61 km (6:02 / km) +27m 5:54 / km
ahr:142 max:157 shoes: VJ Irock #3

10 AM

S&C 1:00:00 [3]

just at home, mixture of everything including my usual core session, all bodyweight

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

« Earlier | Later »