Training Log Archive: jemmersonIn the 7 days ending Nov 9, 2015:
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Monday Nov 9, 2015 #
Running 32:34 [2] 5.45 km (5:59 / km) +65m 5:38 / km
ahr:145 max:171 shoes: Brooks Adrenaline GTS #3
S&C 25:00 [3]
S&C 15:00 [1]
I've been progressing these exercises nicely and now I'm going to bring it down to every other day or so.
Sunday Nov 8, 2015 #
Running warm up/down 6:26 [2] 1.0 km (6:26 / km)
ahr:136 max:154 shoes: Inov8 X-Talon 212 #4
Orienteering 55:37 [4] 6.83 km (8:09 / km) +285m 6:44 / km
ahr:171 max:182 shoes: Inov8 X-Talon 212 #4
Loved it despite the awful weather! I know I wasn't running fast but I had a really good run and felt very in control, small miss at 9, just misjudged the little hills, and then small miss at 12 from loss of focus at the finish, both about 30s or so and otherwise really happy with it. Did feel the injury intermittently throughout, obviously the terrain was tough and required a high knee lift and also those flat out 600s yesterday will have had an effect. Disappointed because I haven't had any problems since the compass sport cup and I thought it would be ok but shouldn't really be surprised. I'm sure it will have settled down again by tomorrow but I just have to remember not to rush back into everything!
Running warm up/down 4:13 [2] 0.66 km (6:23 / km)
ahr:144 max:158 shoes: Inov8 X-Talon 212 #4
Saturday Nov 7, 2015 #
Running warm up/down 16:38 [2] 3.12 km (5:20 / km) +9m 5:15 / km
ahr:148 max:160 shoes: Inov8 Race Ultra 290
Running (track) 50:00 [4] 9.0 km (5:33 / km)
shoes: Inov8 Race Ultra 290
5:14 (ahr 163, mhr 180) - 3.2 mmol lactate
5:01 (ahr 173, mhr 185) - 3.3 mmol lactate
5:02 (ahr 176, mhr 186) - 5.2 mmol lactate
5:00 (ahr 180, mhr 190) - 5.2 mmol lactate
First one I tried to run at my turnpoint pace from September testing but it was definitely too easy (I guess I was very unfit when I did the testing and although I'm still not that fit I have definitely improved since then!) Upped the pace a bit after that although lactate still low after second but it was about right for the other two. Turnpoint heart rate was supposed to be about 183 so I was running around there on the last two.
Then 15 mins easy jogging
2 x 600m flat out (about 5 mins inbetween)
1:55 (ahr 180, mhr 192) - 4.5 mmol lactate
1:55 (ahr 180, mhr 192) - 6.3 mmol lactate
At first we were told we were doing one so gave it absolutely everything, and then we were told to do another so surprised I was able to keep same pace. Also this is definitely the quickest pace I have run with the injury and no pain at all!
Running warm up/down 16:42 [2] 2.62 km (6:22 / km) +7m 6:17 / km
ahr:148 max:162 shoes: Inov8 Race Ultra 290
Friday Nov 6, 2015 #
S&C 15:00 [1]
Note
Running 27:47 [2] 4.45 km (6:15 / km) +83m 5:43 / km
ahr:140 max:167 shoes: Inov8 Trailroc 245
Thursday Nov 5, 2015 #
S&C 15:00 [1]
Running 29:36 [2] 4.72 km (6:16 / km) +58m 5:54 / km
ahr:139 max:167 shoes: Brooks Adrenaline GTS #3
Wednesday Nov 4, 2015 #
Running warm up/down 9:51 [2] 1.73 km (5:42 / km) +14m 5:28 / km
shoes: Inov8 Race Ultra 290
S&C 45:00 [3]
4 x 5 squats (20kg, 3 x 30kg, starting light)
4 x 5 deadlifts (30kg, 3 x 45kg)
Sled pushes across the room - on the way out with hands about waist height and on the way back with hands about mid-shin height, hard work! Think we did about 5.
Running 23:44 [2] 3.88 km (6:07 / km) +71m 5:36 / km
shoes: Inov8 Race Ultra 290
Running 25:36 [2] 4.53 km (5:39 / km) +52m 5:21 / km
shoes: Inov8 Race Ultra 290
S&C 15:00 [1]
Tuesday Nov 3, 2015 #
Running 50:01 [3] 8.32 km (6:01 / km) +135m 5:34 / km
ahr:152 max:180 shoes: Inov8 Trailroc 245
15 min easy, 6 x 3 min tempo pace (1 min walk/jog), 12 min easy
Not a proper interval session, more of a test, not that quick but no pain!
Planning on actually going to intervals next week, could be a shock to the system...
S&C 20:00 [1]
S&C 15:00 [1]