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Training Log Archive: jemmerson

In the 7 days ending Nov 27, 2016:

activity	#	time	miles		km		+m
Running	5	3:32:44	24.75	(8:36)	39.83	(5:20)	525
S&C	4	2:55:00
Aqua jogging	2	1:40:00
Orienteering	1	15:00	1.55	(9:39)	2.5	(6:00)	80
Total	8	8:22:44	26.3		42.33		605

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Sunday Nov 27, 2016 #

9 AM

Running 1:09:49 [2] 12.56 km (5:34 / km) +217m 5:07 / km
ahr:151 max:185 shoes: Inov8 Trailroc 245

New longest run and no pain :) In Whitby for the weekend with family and family friends for a certain old man's 60th, so ran out and back along the coastal path, assumed dad would come but think he was feeling a bit worse for wear...

Saturday Nov 26, 2016 #

9 AM

Running 30:00 [3] 6.23 km (4:49 / km) +51m 4:38 / km
ahr:160 max:187 shoes: Brooks Adrenaline GTS #3

Progression run - 10' easy, 10' steady, 10' tempo
5:28min/k (ahr 137, mhr 148)
4:52min/k (ahr 164, mhr 172)
4:16min/k (ahr 180, mhr 187)

Running 10:02 [2] 1.8 km (5:34 / km) +35m 5:05 / km
shoes: Brooks Adrenaline GTS #3

warm down

Friday Nov 25, 2016 #

1 PM

Running warm up/down 15:39 [2] 2.88 km (5:26 / km) +32m 5:09 / km
shoes: Inov8 F-lite 230

slightly extended run to MC

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 front squats
5 jump shrugs
5 hip cleans

5 x 5 glute bridges (80kg)
with 5 hop sets each leg (5 hops, sticking inbetween, then a broad jump)

5 x 5 Bulgarian split squats each side (30kg)
with 5 x 5 assisted pull ups

Running warm up/down 17:01 [2] 2.97 km (5:44 / km) +49m 5:18 / km
shoes: Inov8 F-lite 230

from maiden castle to the science site to set something up in the lab, and then home

Thursday Nov 24, 2016 #

8 AM

Aqua jogging 50:00 [3]

10 min warm up
5 x 5 lengths (90s easy)
10 min warm down

S&C 25:00 [3]

Core

Wednesday Nov 23, 2016 #

11 AM

Orienteering 15:00 [2] 2.5 km (6:00 / km) +80m 5:10 / km
shoes: Inov8 X-Talon 212 #5

control hanging for the afternoon session, in a gap between lectures, mostly walking

1 PM

Running warm up/down 6:01 [2] 1.2 km (5:01 / km)
shoes: Inov8 F-lite 230

jog from science site to maiden castle

S&C 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 front squats
5 jump shrugs
5 hip cleans

5 x 5 squats (40kg)
with 5 x hurdle sets (3 hurdles and box)

3 x 5 overhead press (22.5kg)

3 x 6 RDLs (45kg)

(Less sets of the last stuff because tight for time after introducing the hip cleans)

Running 12:00 [2] 2.1 km (5:43 / km) +45m 5:10 / km
shoes: Inov8 X-Talon 212 #5

from MC to the start of the o session

Tuesday Nov 22, 2016 #

7 PM

Running warm up/down 13:49 [2] 2.54 km (5:26 / km) +40m 5:03 / km
shoes: Brooks Adrenaline GTS #3

jog to MC

Running 23:00 [5] 5.06 km (4:33 / km)
shoes: VJ Irock #3

First session back, however there wasn't actually a session as the grass was 'too wet', pathetic. It was announced earlier in the day that there 'may or may not be' a grass session which was very helpful, turned out there wasn't so I think most people joined the track session. I didn't think that would be a good idea so did my own session on the grass and, except for one submerged corner, it really was fine.
Wanted to keep the session short as this is the first high intensity thing I have done so:
6 x 3 min (1 min)
0.74km (ahr 172, mhr 189)
0.74km (ahr 181, mhr 190)
0.74km (ahr 183, mhr 192)
0.74km (ahr 186, mhr 193)
0.75km (?)
0.74km (?)
Had some heart rate monitor issues (unless my heart rate really was 137 and 134 on the last two reps).
Feeling so unfit, such hard work and wouldn't have been able to do any more reps at that pace but at least the pace wasn't too bad. Good to be back, hopefully a full session next week.

Running warm up/down 15:23 [2] 2.49 km (6:11 / km) +56m 5:33 / km
shoes: Brooks Adrenaline GTS #3

jog home

Monday Nov 21, 2016 #

7 AM

Aqua jogging 50:00 [3]

With Fran
10 min warm up
8 x 3 lengths (1 length)
10 min warm down

S&C 30:00 [3]

Core

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