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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running8 3:55:39 26.83(8:47) 43.18(5:27) 373
  Strength and conditioning2 1:10:00
  Running - intervals2 54:13 6.2(8:45) 9.98(5:26)
  Total9 5:59:52 33.03 53.16 373
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1:34
0:00
MoTuWeThFrSaSu

Sunday Apr 30 #

8 AM

Running 17:53 [2] 2.77 km (6:27 / km)
ahr:145 max:172 shoes: Inov8 Race Ultra 290

little jog, drills, strides

Saturday Apr 29 #

8 AM

Running 33:27 [2] 6.24 km (5:22 / km) +8m 5:20 / km
ahr:142 max:179 shoes: Inov8 Race Ultra 290

easy jog with 4 x 30s (30s) at the end

Friday Apr 28 #

Note

Travelling down to Bedford this evening for BUCS.
8 AM

Running warm up/down 15:16 [2] 2.84 km (5:23 / km) +38m 5:02 / km
ahr:140 max:161 shoes: Brooks Adrenaline GTS #3

jog to MC and drills

Running - intervals (track) 27:18 [4] 5.12 km (5:20 / km)
ahr:154 max:183 shoes: Inov8 F-lite 230

1km (500m jog), 6 x 300m (90s walk/jog), 4 x 100m (60s walk/jog)
1km rep ran as normal and the rest of the session was just cruising and getting the legs turning over but not pushing. Feeling fine. 3 days to go.
Times:
3:34 (ahr 173, mhr 183)
66s (ahr 154, mhr 169)
65s (ahr 155, mhr 171)
64s (ahr 163, mhr 179)
64s (ahr 163, mhr 176)
65s (ahr 161, mhr 175)
64s (ahr 163, mhr 176)
17s for the 100's

Running warm up/down 14:23 [2] 2.56 km (5:37 / km) +61m 5:01 / km
ahr:145 max:162 shoes: Brooks Adrenaline GTS #3

jog home

Thursday Apr 27 #

8 AM

Running 35:45 [2] 6.78 km (5:16 / km) +29m 5:10 / km
ahr:147 max:170 shoes: Brooks Adrenaline GTS #3

easy jog with 4 x 15s (15s) near the end

Wednesday Apr 26 #

8 AM

Running 30:11 [2] 5.64 km (5:21 / km) +21m 5:15 / km
ahr:145 max:161 shoes: Brooks Adrenaline GTS #3

1 PM

Running 12:17 [2] 2.4 km (5:07 / km) +35m 4:46 / km
shoes: Inov8 Race Ultra 290

to MC

Strength and conditioning 45:00 [3]

Had an exam at 2 so started a bit early and rushed through the session (session is 1-2). Not pushing the weights because BUCS on Monday.

Rolling
Some mobility stuff

To warm up, 1 set (with 20kg bar) of:
5 overhead press
5 front squats
5 RDLs
5 hang cleans

4 x 3 hang cleans (35kg, 37.5kg, 40kg x2)

4 x 3 squats (50kg)

4 x 3 overhead press (32.5kg)

3 x 8 RDLs (60kg)

Running 6:42 [2] 1.22 km (5:30 / km) +42m 4:41 / km
shoes: Inov8 Race Ultra 290

MC to science site

Tuesday Apr 25 #

8 AM

Running warm up/down 15:50 [2] 2.86 km (5:32 / km) +36m 5:13 / km
ahr:141 max:169 shoes: Brooks Adrenaline GTS #3

to MC and some drills

Running - intervals (track) 26:55 [5] 4.86 km (5:32 / km)
ahr:158 max:186

2 x 4 x 400m (90s), 1 lap jog between sets
2 min rest, then 4 x 15s (30s) to finish
Times:
80s (ahr 156, mhr 176)
78s (ahr 166, mhr 181)
79s (ahr 167, mhr 184)
79s (ahr 168, mhr 185)
80s (ahr 170, mhr 185)
78s (ahr 169, mhr 185)
79s (ahr 168, mhr 186)
79s (ahr 167, mhr 185)
Just under a week until BUCS (my race is Monday) so a slightly shortened session, running it in control and felt like I could do a couple more at the end.

Running warm up/down 14:38 [2] 2.57 km (5:42 / km) +52m 5:10 / km
ahr:146 max:159 shoes: Brooks Adrenaline GTS #3

jog home

Monday Apr 24 #

8 AM

Running 39:17 [2] 7.3 km (5:23 / km) +51m 5:12 / km
ahr:145 max:163 shoes: Inov8 X-Talon 212 #5

9 AM

Strength and conditioning 25:00 [3]

Core

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