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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Strength and conditioning3 2:30:00
  Running4 2:07:22 15.07(8:27) 24.26(5:15) 280
  Aqua jogging 1 55:00
  Orienteering2 38:22 3.27(11:44) 5.26(7:18) 170
  Running - intervals1 31:00 4.37(7:05) 7.04(4:24)
  Total7 6:41:44 22.72 36.56 450
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MoTuWeThFrSaSu

Saturday Dec 10 #

9 AM

Running warm up/down 15:11 [2] 2.77 km (5:29 / km) +31m 5:11 / km
shoes: Brooks Adrenaline GTS #3

to MC

Running 19:11 [5] 5.03 km (3:49 / km) +39m 3:40 / km
ahr:186 max:194 shoes: Inov8 X-Talon 212 #5

Durham park run, somehow a new pb
Wanted to do this to gauge where my fitness is after the injuries, felt good during the last couple of intervals sessions so thought it would go ok and it went better than ok. Started at a pace that I thought was quite quick but just kept it going and felt strong and comfortable the whole way, paced it well. New pb but I don't think my old one was really representative of how fit I was as I don't do many park runs. I know there's nothing impressive about this time but I am really happy with it after all the injury problems and its a good baseline to work from, with some consistent training now I'll hopefully be below 19 minutes in no time!
km laps - 3:50, 3:53, 3:51, 3:48, 3:43 (+4s)

Running warm up/down 13:30 [2] 2.1 km (6:26 / km) +49m 5:45 / km
shoes: Brooks Adrenaline GTS #3

from MC into town with some duaxc girls for a well-deserved brunch
(started garmin late so guessed time and distance a bit)

Friday Dec 9 #

1 PM

Running warm up/down 15:26 [2] 2.8 km (5:31 / km) +28m 5:15 / km
shoes: Inov8 Race Ultra 290

Jog to MC

Strength and conditioning 1:00:00 [3]

'Heavy week'

Rolling
Some mobility stuff

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

5 x 5 glute bridges (70kg, 100kg, 110kg x 3)
with 5 hop sets each leg (5 hops, sticking inbetween, then a broad jump)

4 x 5 Bulgarian split squats each side (37.5kg)
with 4 x 5 assisted pull ups

Running warm up/down 21:46 [2] 3.9 km (5:35 / km)
shoes: Inov8 Race Ultra 290

Extended run home

Thursday Dec 8 #

8 AM

Aqua jogging 55:00 [3]

10 min warm up
3 x [4 lengths, 3 lengths, 2 lengths (1 length)]
10 min warm down

Strength and conditioning 30:00 [3]

Core

Wednesday Dec 7 #

11 AM

Orienteering 13:52 [3] 1.89 km (7:20 / km) +52m 6:27 / km
shoes: Inov8 X-Talon 212 #5

control hanging for the DUOC session in the afternoon, in a gap between lectures
1 PM

Running warm up/down 6:08 [2] 1.27 km (4:50 / km) +7m 4:42 / km
shoes: Inov8 F-lite 230

from science site to MC

Strength and conditioning 1:00:00 [3]

'Heavy week'

Rolling
Mobility stuff

2 set (with 20kg bar) of:
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans

4 x 5 squats (40kg, 45kg, 50kg, 50kg)
with 4 x hurdle sets (3 hurdles and box)

4 x 5 overhead press (25kg, 3 x 27.5kg)

3 x 6 RDLs (45kg, 50kg, 55kg)

Running warm up/down 7:56 [2] 1.39 km (5:42 / km) +29m 5:10 / km
shoes: Inov8 X-Talon 212 #5

from MC to start of o session
4 PM

Orienteering 24:30 [3] 3.37 km (7:16 / km) +118m 6:11 / km
shoes: Inov8 X-Talon 212 #5

control collecting

Tuesday Dec 6 #

7 PM

Running warm up/down 13:31 [2] 2.5 km (5:24 / km) +38m 5:01 / km
ahr:150 max:162 shoes: Brooks Adrenaline GTS #3

jog to MC

Running - intervals 31:00 [5] 7.04 km (4:24 / km)
ahr:180 max:194 shoes: VJ Irock #3

8 x 3 min (1 min)
Distances:
0.77km (ahr 151, mhr 176)
0.76km (ahr 181, mhr 190)
0.76km (ahr 184, mhr 192)
0.76km (ahr 186, mhr 193)
0.75km (ahr 187, mhr 192)
0.76km (ahr 186, mhr 193)
0.75km (ahr 185, mhr 192)
0.77km (ahr 187, mhr 194)
Feeling good and seemed to be running well compared to other people, happy.

Running warm up/down 14:43 [2] 2.5 km (5:53 / km) +59m 5:16 / km
ahr:152 max:165 shoes: Brooks Adrenaline GTS #3

jog home

Monday Dec 5 #

Note
(rest day)

Tired after the weekend, very busy, not a lot of sleep and a lot of time in terrain, so decided a rest day and lie in this morning would be a good idea, really not feeling the early morning aquajog.

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