Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jemmerson

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running4 2:59:55 20.55(8:45) 33.08(5:26) 171
  Strength and conditioning2 1:15:00
  Aqua jogging 1 55:00
  Cycling1 53:45 12.07(4:27) 19.43(2:46) 130
  Running - intervals1 21:08 2.14(9:51) 3.45(6:08) 120
  Total8 6:24:48 34.77 55.96 421

«»
1:36
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

8 AM

Running 47:13 [2] 8.74 km (5:24 / km) +92m 5:08 / km
shoes: Inov8 Race Ultra 290

with Mariama, so nice to catch up, also we live 200m away from each other this year which is exciting :)

Saturday Sep 24, 2016 #

Note
(rest day)

Moving all my stuff back up to Durham today, and then going to watch Boro get destroyed by Spurs, no time for training.

Friday Sep 23, 2016 #

9 AM

Running 56:26 [2] 10.3 km (5:29 / km) +46m 5:22 / km
shoes: Inov8 Trailroc 245

10 AM

Strength and conditioning 40:00 [3]

usual core and some basic leg stuff

Thursday Sep 22, 2016 #

10 AM

Cycling 53:45 [3] 19.43 km (2:46 / km) +130m 2:41 / km
ahr:149 max:175

Wednesday Sep 21, 2016 #

9 AM

Running warm up/down 14:34 [2] 2.46 km (5:55 / km)
shoes: Inov8 Trailroc 245

warm up, jog to abbey fields and around the lake

Running - intervals hills 21:08 [5] 3.45 km (6:08 / km) +120m 5:13 / km
ahr:168 max:191 shoes: Inov8 Trailroc 245

2 x 5 hills (about 180m with 10-15m climb) with jog down recovery, 3:00 between sets
Times:
49s (ahr 149, mhr 169)
48s (ahr 172, mhr 184)
49s (ahr 173, mhr 187)
50s (ahr 174, mhr 187)
49s (ahr 176, mhr 188)
48s (ahr 153, mhr 179)
49s (ahr 177, mhr 188)
47s (ahr 178, mhr 190)
47s (ahr 181, mhr 191)
48s (ahr 180, mhr 190)
slow slow slow, I am unfit

Running warm up/down 14:39 [2] 2.33 km (6:17 / km)
ahr:132 max:165 shoes: Inov8 Trailroc 245

warm down, jog home

Tuesday Sep 20, 2016 #

8 AM

Aqua jogging 55:00 [3]

10 min warm up
6 x 4 lengths (1 length)
3 x 1 length without belt
10 min warm down

Monday Sep 19, 2016 #

10 AM

Running 40:00 [3] 7.9 km (5:04 / km) +33m 4:58 / km
ahr:166 max:189 shoes: Inov8 X-Talon 212 #5

Progression run - 10', 15', 15'
5:53min/k (ahr 142, mhr 156)
5:05min/k (ahr 167, mhr 173)
4:37min/k (ahr 183, mhr 189)

Running warm up/down 7:03 [2] 1.35 km (5:13 / km)
shoes: Inov8 X-Talon 212 #5

warm down rest of the way home
11 AM

Strength and conditioning 35:00 [3]

same as the other day

« Earlier | Later »