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Training Log Archive: jemmerson

In the 7 days ending Jun 20, 2016:

activity	#	time	miles		km		+m
Running	7	5:13:25	34.5	(9:05)	55.52	(5:39)	655
Aqua jogging	3	2:45:00
S&C	3	2:00:00
Cycling	1	53:35	12.0	(4:28)	19.32	(2:46)	134
Total	13	10:52:00	46.5		74.84		789

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Monday Jun 20, 2016 #

9 AM

Running 32:02 [2] 5.85 km (5:29 / km) +85m 5:06 / km
ahr:148 max:175 (injured) shoes: Brooks Adrenaline GTS #3

with Aine

10 AM

S&C 25:00 [3]

core

S&C 15:00 [1]

physio exercises

Sunday Jun 19, 2016 #

9 AM

Running 40:00 [3] 8.13 km (4:55 / km) +68m 4:43 / km
ahr:162 max:188 shoes: Brooks Adrenaline GTS #3

Progression run - 10', 15', 15'
5:48min/k (ahr 135, mhr 149)
5:05min/k (ahr 163, mhr 169)
4:21min/k (ahr 180, mhr 188)
Maybe bit too easy for the first part but otherwise very good. Same session 1.5 weeks ago and this time it was quicker and with lower heart rates.

Running warm up/down 12:59 [2] 2.12 km (6:07 / km) +32m 5:42 / km
ahr:154 max:168 shoes: Brooks Adrenaline GTS #3

warm down

Saturday Jun 18, 2016 #

Event: Jukola 2016

9 AM

Aqua jogging 55:00 [3]
(injured)

10 min warm up
10 x 2 lengths (1 length)
3 x 1 length without belt
10 min warm down

4 PM

Running 49:40 [2] 8.47 km (5:52 / km) +136m 5:26 / km
shoes: Inov8 Trailroc 245

(HR monitor being funny)

Friday Jun 17, 2016 #

S&C 20:00 [1]

balance board

11 AM

Running warm up/down 14:04 [2] 2.43 km (5:47 / km) +20m 5:34 / km
ahr:137 max:150 shoes: Inov8 Race Ultra 290

jog to MC

Running 24:03 [5] 4.32 km (5:34 / km)
ahr:160 max:189 shoes: Inov8 Race Ultra 290

2 x 1km, 4 x 400m (2 minutes)
Not a very long session because of the foot but still good. Wanted to run it on track but opted for grass due to foot, so using garmin for distance. Started out slow for the first minute of first rep, maybe wasn't really warmed up properly, but felt good for the rest.
Times:
4:05 (ahr 167, mhr 185)
3:58 (ahr 176, mhr 187)
1:30 (ahr 168, mhr 186)
1:30 (ahr 170, mhr 188)
1:28 (ahr 171, mhr 187)
1:29 (ahr 169, mhr 186)

Running warm up/down 15:04 [2] 2.39 km (6:18 / km) +54m 5:40 / km
ahr:149 max:167 shoes: Inov8 Race Ultra 290

jog home

Thursday Jun 16, 2016 #

11 AM

Running 58:45 [2] 10.17 km (5:47 / km) +163m 5:21 / km
ahr:158 max:190 (injured) shoes: Inov8 Trailroc 245

With Heather, she's away so much that if I'd gone to Finland we would have managed to completely miss each other for the last few weeks of term so another positive to my flight being cancelled I guess! Good to talk everything through.

5 PM

Aqua jogging 55:00 [3]

10 min warm up
1,2,3,4,5,4,3,2,1 lengths (1 length)
10 min warm down

Wednesday Jun 15, 2016 #

2 PM

Aqua jogging 55:00 [3]
(injured)

Got an early train back to Durham this morning, lots of delays but finally made it so went to the pool as soon as I was back.

10 min warm up
4 x [4 lengths (1 length), 2 lengths (1 length)]
Then 3 x 1 length without belt
10 min warm down

5 PM

Running 26:21 [2] 4.65 km (5:40 / km) +31m 5:29 / km
shoes: Inov8 Race Ultra 290

extended run to gym, needed to run a bit longer than yesterday but by the time I've run to and from gym there's no point doing another run, so split 40 mins either side of gym (forgot HR monitor as I don't usually wear it to gym)

S&C 1:00:00 [3]

Gym with Aine
Some stretching and rolling
5 x 3 sets of hurdle jumps (3 hurdles + box)
with 5 x 5 deadlifts (55kg, 60kg, 62.5kg, 65kg, 67.5kg)
5 x 5 glute bridges (50kg)
with 5 x 10 TRX rows
3 x 20 walking lunges (20kg)
with 3 x 10 single arm overhead press each side (7kg)

Running warm up/down 13:30 [2] 2.21 km (6:07 / km) +48m 5:31 / km
shoes: Inov8 Race Ultra 290

jog home, foot a bit sore

Tuesday Jun 14, 2016 #

10 AM

Cycling 53:35 [3] 19.32 km (2:46 / km) +134m 2:41 / km
ahr:157 max:179 (injured)

4 PM

Running 26:57 [2] 4.78 km (5:38 / km) +18m 5:32 / km
ahr:153 max:173 shoes: Inov8 X-Talon 212 #5

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