Training Log Archive: jemmersonIn the 1 days ending Sep 18, 2018:
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Tuesday Sep 18, 2018 #
6 AM
Running warm up/down 19:31 [2] 3.62 km (5:23 / km)
ahr:144 max:160 shoes: Nike Air Zoom Pegasus 35
warm up (+ drills), 2 x 200m at 49s pace
Running intervals (track) 33:45 [4] 7.14 km (4:44 / km)
shoes: Nike Air Zoom Pegasus 35
3 mile tempo, 2 x 1km (3')
Aiming for 6:48, 6:40, 6:32 mile splits (51s, 50s, 49s per 200m), first 2 a bit slow but nothing I could do sat in the pack and I led the last one. Aiming for 3:50 on the km's.
Mile splits:
6:50 (ahr 165, mhr 180)
6:43 (ahr 181, mhr 186)
6:32 (ahr 187, mhr 191)
Km reps:
3:49 (ahr 183, mhr 193)
3:48 (ahr 186, mhr 195)
Aiming for 6:48, 6:40, 6:32 mile splits (51s, 50s, 49s per 200m), first 2 a bit slow but nothing I could do sat in the pack and I led the last one. Aiming for 3:50 on the km's.
Mile splits:
6:50 (ahr 165, mhr 180)
6:43 (ahr 181, mhr 186)
6:32 (ahr 187, mhr 191)
Km reps:
3:49 (ahr 183, mhr 193)
3:48 (ahr 186, mhr 195)
Running warm up/down 18:07 [2] 3.21 km (5:39 / km)
ahr:160 max:171 shoes: Nike Air Zoom Pegasus 35
warm down
4 PM
S&C 20:00 [2]
bodyweight S&C