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Training Log Archive: jemmerson

In the 7 days ending Dec 6, 2015:

activity

time

miles

Running

6:37:34

42.43

(9:22)

68.28

(5:49)

1211

S&C

2:30:00

Cycling

55:00

11.31

(4:52)

18.2

(3:01)

Aqua jogging

30:00

Total

10:32:34

53.74

86.48

1211

2:04

0:00

» now

Sunday Dec 6, 2015 #

S&C 15:00 [1]

physio exercises

9 AM

Running long 1:33:43 [2] 16.35 km (5:44 / km) +488m 4:59 / km
ahr:145 max:173 shoes: Inov8 X-Talon 212 #4

Shincliffe - Croxdale - Low Burnhall - Houghall loop, was hoping Heather would join me but she went to the Hamsterely event, still really good fun though.

Saturday Dec 5, 2015 #

8 AM

Running warm up/down 20:44 [2] 3.27 km (6:20 / km) +21m 6:09 / km
ahr:135 max:150 shoes: Inov8 X-Talon 212 #4

jog to maiden castle and more warming up

Running 20:19 [5] 5.04 km (4:02 / km)
ahr:183 max:192 shoes: Inov8 X-Talon 212 #4

Durham park run, wanted to do it so I could gauge my fitness at the moment but ~50mph winds and a very muddy course (half the course is on grass) makes it incomparable to previous park runs. Very tough running so not surprised the time is slow but I think with better conditions I could have run a good time today so not too disappointed.

Running warm up/down 12:42 [2] 2.13 km (5:58 / km) +50m 5:20 / km
ahr:144 max:162 shoes: Inov8 X-Talon 212 #4

warm down back home

Friday Dec 4, 2015 #

S&C 15:00 [1]

physio exercises

7 AM

Running 40:09 [2] 6.81 km (5:54 / km) +102m 5:29 / km
ahr:139 max:164 shoes: Inov8 Race Ultra 290

Thursday Dec 3, 2015 #

7 AM

Running 50:13 [2] 8.27 km (6:04 / km) +152m 5:34 / km
ahr:142 max:168 shoes: Inov8 Trailroc 245

4 PM

Cycling 55:00 [3] 18.2 km (3:01 / km)
shoes: Inov8 F-lite 230

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

Wednesday Dec 2, 2015 #

8 AM

S&C 15:00 [1]

physio exercises

11 AM

Running 19:21 [2] 3.36 km (5:46 / km) +36m 5:28 / km
shoes: Inov8 F-lite 230

run from home to St Mary's to pick up controls from Katherine and from there to the gym (carrying controls and everything else for my session, might as well not bother with gym, strength training right there!)

S&C 45:00 [3]
shoes: Inov8 F-lite 230

Some stretching and rolling
4 x 5 squats (30kg, 40kg, 40kg, 42.5kg)
with 4 x 5 box jumps inbetween
4 x 5 deadlifts (40kg, 50kg, 52.5kg, 55kg)
with 4 x 10 alternate single arm overhead press each arm inbetween (5kg)
4 sled pushes
with 4 x 10 TRX rows inbetween

Running 45:00 [3] 6.44 km (6:59 / km) +198m 6:03 / km
shoes: VJ Irock #3

Straight from gym to hang controls in Houghall for my DUOC session with help from Aine. Then bit of collecting at the end but had some volunteers, run to Mary's to give controls back and run home. Long afternoon... (left home to get controls before gym at half 11 and didn't get home until 4:45)

Tuesday Dec 1, 2015 #

7 AM

Running 27:36 [2] 4.6 km (6:00 / km) +68m 5:35 / km
shoes: Brooks Adrenaline GTS #3

forgot heart rate monitor, half asleep

7 PM

Running warm up/down 15:34 [2] 2.59 km (6:01 / km) +32m 5:40 / km
ahr:143 max:165 shoes: Brooks Adrenaline GTS #3

jog to maiden castle

Running 37:00 [5] 7.1 km (5:13 / km)
shoes: Inov8 X-Talon 212 #4

5 x 5 min (3 min)
Distances:
1.23km (ahr 178, mhr 188)
1.22km (ahr 182, mhr 191)
1.22km (ahr 180, mhr 191)
1.22km (ahr 183, mhr 194)
1.22km (ahr 183, mhr 194)
Same session and loop (very muddy and some tight corners) as 3 weeks ago and running quicker this time. Had another girl to run with and we really pushed each other (Lucy you've been replaced). Felt good and fun session!

Running warm up/down 15:13 [2] 2.32 km (6:34 / km) +64m 5:46 / km
ahr:154 max:172 shoes: Brooks Adrenaline GTS #3

jog home, missed the first 20 mins of Boro's league cup quarter final match, now I wish I'd missed it all...

9 PM

S&C 20:00 [1]

balance board

Monday Nov 30, 2015 #

7 AM

Aqua jogging 30:00 [2]

7 PM

S&C 25:00 [3]

core

S&C 15:00 [1]

physio exercises

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