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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jemmerson

In the 7 days ending Nov 30, 2014:

activity # timemileskm+m
  Running7 4:24:45 26.13(10:08) 42.05(6:18) 402
  Orienteering3 3:40:00 13.67(16:06) 22.0(10:00) 650
  S&C6 2:55:00
  Cycling1 30:00 5.59(5:22) 9.0(3:20)
  Total15 11:29:45 45.39 73.05 1052

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MoTuWeThFrSaSu

Sunday Nov 30, 2014 #

10 AM

Orienteering 1:30:00 [3] 9.0 km (10:00 / km) +210m 8:57 / km
ahr:144 max:175 shoes: Inov8 X-Talon 212 #2

shadowing on Holme Fell, then did a control pick by myself which was only short but I did it quickly and nailed it all, then some control collecting but didn't have to do much as SEDS were helping out, out for 1h45 but again lots of stopping on the shadowing

Saturday Nov 29, 2014 #

8 AM

Orienteering 1:30:00 [3] 10.0 km (9:00 / km) +340m 7:42 / km
ahr:136 max:181 shoes: Inov8 X-Talon 212 #2

control hanging and shadowing in Bishop Woods, out for over 2 hours but lots of stopping while shadowing
1 PM

Orienteering 40:00 [3] 3.0 km (13:20 / km) +100m 11:26 / km
ahr:132 max:163 shoes: Inov8 X-Talon 212 #2

shadowing in Dale Park (Graythwaite), out for about an hour but again lots of stopping

Friday Nov 28, 2014 #

7 AM

Running warm up/down 6:37 [2] 0.98 km (6:45 / km) +7m 6:31 / km
ahr:122 max:131 shoes: Inov8 X-Talon 212

short warm up

Running 21:17 [3] 1.91 km (11:09 / km)
ahr:144 max:178 shoes: Inov8 X-Talon 212

drills

Running warm up/down 6:44 [2] 1.01 km (6:39 / km)
ahr:146 max:157 shoes: Inov8 X-Talon 212

short warm down back to the flat, quick change and jog to the gym

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

college gym, same as last week

Running warm up/down 5:51 [2] 0.88 km (6:37 / km)
shoes: Inov8 F-lite 230

short warm down
3 PM

Running (easy) 21:49 [2] 3.39 km (6:26 / km) +46m 6:02 / km
ahr:137 max:149 shoes: Brooks Adrenaline GTS #2

easy jog before travelling to Hawkshead

Thursday Nov 27, 2014 #

S&C 15:00 [1]

physio exercises
8 AM

Running (easy) 43:12 [2] 6.72 km (6:26 / km) +110m 5:57 / km
ahr:135 max:160 shoes: Inov8 X-Talon 212 #2

Wednesday Nov 26, 2014 #

9 AM

Running (easy) 24:58 [2] 3.94 km (6:20 / km) +48m 5:58 / km
ahr:138 max:151 shoes: Brooks Adrenaline GTS #2

2 PM

Running warm up/down 13:58 [2] 2.4 km (5:49 / km) +12m 5:41 / km
shoes: Inov8 F-lite 230

jog to MC

S&C 55:00 [3]
shoes: Inov8 F-lite 230

Some stretching and warm up exercises
3 x [12 box jumps, 12 depth landings]
3 x [12 RDLs (20kg, 25kg, 30kg), 12 press ups]
3 x [6 split squats each leg (20kg, 25kg, 30kg), 12 TRX rows]
4 x [12 squats (20kg, 25kg, 25kg, 30kg), 1 minute plank]

Running warm up/down 15:23 [2] 2.38 km (6:28 / km) +60m 5:44 / km
shoes: Inov8 F-lite 230

jog home

Tuesday Nov 25, 2014 #

S&C 15:00 [1]

physio exercises
7 AM

Running 31:27 [2] 4.76 km (6:36 / km) +48m 6:17 / km
ahr:135 max:150 shoes: Brooks Adrenaline GTS #2

7 PM

Running warm up/down 16:17 [2] 2.78 km (5:51 / km) +14m 5:43 / km
ahr:137 max:149 shoes: Brooks Adrenaline GTS #2

jog to MC

Running (grass) 40:00 [5] 8.35 km (4:47 / km)
shoes: Inov8 X-Talon 212

5 minute quick warm up then a couple of minutes to regroup
7 x 3:30 (1:30)
Distances:
0.84km (ahr 168, mhr 179)
0.86km (ahr 177, mhr 184)
0.83km (ahr 175, mhr 183)
0.84km (ahr 176, mhr 184)
0.83km (ahr 178, mhr 186)
0.85km (ahr 181, mhr 188)
0.86km (ahr 181, mhr 189)

Running warm up/down 17:12 [2] 2.54 km (6:46 / km) +57m 6:05 / km
ahr:146 max:157 shoes: Brooks Adrenaline GTS #2

jog home
8 PM

S&C 25:00 [3]

core

Monday Nov 24, 2014 #

S&C 20:00 [1]

balance board
7 AM

Cycling 30:00 [2] 9.0 km (3:20 / km)
ahr:95 max:104 shoes: Inov8 F-lite 230

recovery in the gym, can't remember distance

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