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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running8 6:12:51 43.53(8:34) 70.06(5:19) 829
  Strength and conditioning2 1:25:00
  Running - intervals2 1:11:56 8.24(8:44) 13.26(5:25) 245
  Total8 8:49:47 51.77 83.32 1074
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ThFrSaSuMoTuWe

Wednesday Feb 22 #

8 AM

Running 41:46 [2] 7.88 km (5:18 / km) +57m 5:07 / km
ahr:149 max:170 shoes: Inov8 Trailroc 245

DUOC run

Tuesday Feb 21 #

5 PM

Running warm up/down 14:52 [2] 2.75 km (5:24 / km) +38m 5:03 / km
ahr:138 max:155 shoes: Brooks Adrenaline GTS #3

to MC

Running - intervals 44:30 [5] 8.85 km (5:02 / km)
ahr:171 max:191 shoes: Inov8 X-Talon 212 #5

2 x [5,4,3,2,1 min (1 min)] (5 min)
(increased recovery to 90s in 2nd set, except for last one)

Distances:
1.23km (ahr 168, mhr 181)
1.00km (ahr 178, mhr 187)
0.76km (ahr 181, mhr 189)
0.51km (ahr 177, mhr 189)
0.27km (ahr 172, mhr 185)
1.23km (ahr 176, mhr 187)
0.99km (ahr 179, mhr 190)
0.75km (ahr 179, mhr 191)
0.51km (ahr 179, mhr 191)
0.28km (ahr 176, mhr 189)

Probably pushed a bit too hard in the first set as the second was a struggle (hence increase in recovery time), really feeling it on the 4 and 3 min reps, amazed the pace didn't actually drop by much because it didn't feel good! Legs ruined now but happy to get it done and I seem to be running well.

Running warm up/down 14:32 [2] 2.47 km (5:53 / km) +57m 5:17 / km
ahr:147 max:162 shoes: Brooks Adrenaline GTS #3

home

Monday Feb 20 #

8 AM

Running 30:25 [2] 5.72 km (5:19 / km) +27m 5:12 / km
shoes: Brooks Adrenaline GTS #3

Strength and conditioning 25:00 [3]

core

Sunday Feb 19 #

8 AM

Running long 2:13:49 [2] 24.44 km (5:29 / km) +351m 5:07 / km
shoes: VJ Irock #3

Saturday Feb 18 #

8 AM

Running warm up/down 15:19 [2] 2.93 km (5:14 / km) +40m 4:54 / km
shoes: Brooks Adrenaline GTS #3

to MC

Running 18:59 [5] 5.0 km (3:48 / km) +35m 3:40 / km
shoes: Inov8 X-Talon 212 #5

Durham parkrun, sub 19!!!!
Km splits - 3:46, 3:48, 3:52, 3:50, 3:43
Aiming for sub 19, think it's been on the cards for a while, went out hard and felt strong, quite muddy today so a big ask and in the last km knew it was going to be close and just made it! Really pleased.

Running warm up/down 15:15 [2] 2.66 km (5:44 / km) +70m 5:04 / km
shoes: Brooks Adrenaline GTS #3

home

Friday Feb 17 #

2 PM

Running warm up/down 6:55 [2] 1.28 km (5:24 / km)
shoes: Inov8 Race Ultra 290

from science site to MC

Strength and conditioning 1:00:00 [3]

'Deloading week' (deloading deadlifts and split squats)

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans

3 x 3 hang cleans (37.5kg)

4 x 5 deadlifts (60kg x 2, 65kg x 2)

3 x 8 glute bridges (100kg - increasing reps so lowered weight slightly)
with 3 x 5 broad jumps

4 x 5 Bulgarian split squats each side (35kg)
with 4 x 5 assisted pull ups

Running 21:56 [2] 4.14 km (5:18 / km) +37m 5:04 / km
shoes: Inov8 Race Ultra 290

extended run home

Thursday Feb 16 #

8 AM

Running warm up/down 15:53 [2] 2.78 km (5:43 / km) +52m 5:13 / km
shoes: VJ Irock #3

warm up

Running - intervals hills 27:26 [5] 4.41 km (6:13 / km) +245m 4:52 / km
shoes: VJ Irock #3

Hill reps in Houghall Wood
6 hills of about 400m, 40-45m climb, jog down recovery (rounded to 2:30)
Times: 2:30, 2:29, 2:27, 2:28, 2:29, 2:29
Good session

Running warm up/down 13:05 [2] 2.39 km (5:28 / km) +20m 5:15 / km
shoes: VJ Irock #3

warm down
5 PM

Running 30:05 [2] 5.62 km (5:21 / km) +45m 5:09 / km
shoes: Brooks Adrenaline GTS #3

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