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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running7 7:12:36 55.63(7:47) 89.53(4:50)
  S&C3 1:35:00
  Swimming2 1:15:00
  Cycling1 45:00
  Drills1 15:00
  Total13 11:02:36 55.63 89.53
  [1-5]12 10:47:36
«
2:06
0:00
TuWeThFrSaSuMo

Monday Jan 21 #

8 AM

Running 40:25 [2] 8.07 km (5:00 / km)
ahr:140 max:152 shoes: Nike Air Zoom Pegasus 35 #2

10 AM

S&C 30:00 [2]

core and glutes

Sunday Jan 20 #

9 AM

Running long 1:34:51 [2] 19.38 km (4:54 / km)
ahr:148 max:160 shoes: Nike Air Zoom Pegasus 35 #2

Saturday Jan 19 #

8 AM

Running 40:33 [2] 8.07 km (5:01 / km)
ahr:145 max:156 shoes: Nike Air Zoom Pegasus 35 #2

2 PM

Swimming 45:00 [2]

Friday Jan 18 #

9 AM

Running warm up/down 17:19 [2] 3.38 km (5:07 / km)
ahr:142 max:152 shoes: Nike Air Zoom Pegasus 35

Warm up (+ drills) and strides

Running tempo 39:46 [4] 9.66 km (4:07 / km)
ahr:180 max:195 shoes: Nike Air Zoom Pegasus 35

6 mile tempo at Claiborne (not been here since first couple of weeks of last semester, a lot slower than the 'hike and bike', all on grass, muddy in places and quite undulating)
Mile splits: 6:38, 6:43, 6:40, 6:39, 6:38, 6:25
Pleasantly surprised by this.

Running warm up/down 17:26 [2] 3.23 km (5:24 / km)
ahr:152 max:162 shoes: Nike Air Zoom Pegasus 35

Warm down
3 PM

Running warm up/down 16:04 [2] 3.22 km (4:59 / km)
ahr:147 max:156 shoes: Nike Air Zoom Pegasus 35 #2

Warm up (+ drills)

Running (track) 20:00 [3] 3.22 km (6:13 / km)
ahr:134 max:182 shoes: Nike Air Zoom Pegasus 35 #2

Controlled 8 x 300m (3')
Starting at 58s pace and picking up to 52s.
(total elapsed time - 28:40)

Running warm up/down 16:23 [2] 3.23 km (5:04 / km)
ahr:153 max:162 shoes: Nike Air Zoom Pegasus 35 #2

Warm down

Thursday Jan 17 #

11 AM

S&C 45:00 [2]

Rolling, mobility stuff and bar warm up

5 x 3 hang cleans (75lbs, 80lbs, 85lbs, 90lbs, 90lbs)

5 x 5 front squats (75lbs, 80lbs, 85lbs, 90lbs, 90lbs)

4 x 5 push press (65lbs x2, 70lbs x2)
with 3 x 10 clam shells with resistance band on each side

3 x 6 s/l RDLs each leg (75lbs)
with 3 x 10 s/l heel raises each leg

(Very confusing having everything in pounds, last semester I just approximated to kg when updating this.)
12 PM

Cycling 45:00 [1]

easy spin
(pool mostly been closed since I got back until semester starts next Tuesday, very frustrating)

Wednesday Jan 16 #

9 AM

Running 1:07:37 [2] 14.5 km (4:40 / km)
ahr:158 max:170 shoes: Nike Air Zoom Pegasus 35 #2

2 PM

Drills 15:00 [0]

hurdle drills
3 PM

Swimming 30:00 [2]

Tuesday Jan 15 #

10 AM

Running warm up/down 16:42 [2] 3.64 km (4:35 / km)
ahr:144 max:161 shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills)
2 x 200m at 43s pace

Running intervals (track) 28:34 [4] 6.7 km (4:16 / km)
shoes: Nike Air Zoom Pegasus 35 #2

3 x 2km (2'), 1 x 300m
Aiming for 7:10s.
Times:
7:16 (ahr 176, mhr 187)
7:10 (ahr 182, mhr 189)
7:11 (ahr 184, mhr 192)
55s (ahr 158, mhr 177)
Would have hit the pace on the first rep but the girl pacing the second half dropped off the pace. Otherwise pleased with this, knew it was going to be a tough one.

Running warm up/down 16:56 [2] 3.23 km (5:15 / km)
ahr:147 max:158 shoes: Nike Air Zoom Pegasus 35 #2

warm down

S&C 20:00 [2]

bodyweight S&C immediately after warm down

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