Training Log Archive: jemmersonIn the 7 days ending Dec 10, 2016:
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Saturday Dec 10, 2016 #
Running warm up/down 15:11 [2] 2.77 km (5:29 / km) +31m 5:11 / km
shoes: Brooks Adrenaline GTS #3
Running 19:11 [5] 5.03 km (3:49 / km) +39m 3:40 / km
ahr:186 max:194 shoes: Inov8 X-Talon 212 #5
Wanted to do this to gauge where my fitness is after the injuries, felt good during the last couple of intervals sessions so thought it would go ok and it went better than ok. Started at a pace that I thought was quite quick but just kept it going and felt strong and comfortable the whole way, paced it well. New pb but I don't think my old one was really representative of how fit I was as I don't do many park runs. I know there's nothing impressive about this time but I am really happy with it after all the injury problems and its a good baseline to work from, with some consistent training now I'll hopefully be below 19 minutes in no time!
km laps - 3:50, 3:53, 3:51, 3:48, 3:43 (+4s)
Running warm up/down 13:30 [2] 2.1 km (6:26 / km) +49m 5:45 / km
shoes: Brooks Adrenaline GTS #3
(started garmin late so guessed time and distance a bit)
Friday Dec 9, 2016 #
Running warm up/down 15:26 [2] 2.8 km (5:31 / km) +28m 5:15 / km
shoes: Inov8 Race Ultra 290
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 RDLs
5 hip cleans
5 x 5 glute bridges (70kg, 100kg, 110kg x 3)
with 5 hop sets each leg (5 hops over small hurdles, then a broad jump)
4 x 5 Bulgarian split squats each side (37.5kg)
with 4 x 5 assisted pull ups
Running warm up/down 21:46 [2] 3.9 km (5:35 / km)
shoes: Inov8 Race Ultra 290
Thursday Dec 8, 2016 #
Aqua jogging 55:00 [3]
3 x [4 lengths, 3 lengths, 2 lengths (1 min easy)]
10 min warm down
S&C 30:00 [3]
Wednesday Dec 7, 2016 #
Orienteering 13:52 [3] 1.89 km (7:20 / km) +52m 6:27 / km
shoes: Inov8 X-Talon 212 #5
Running warm up/down 6:08 [2] 1.27 km (4:50 / km) +7m 4:42 / km
shoes: Inov8 F-lite 230
S&C 1:00:00 [3]
Rolling
Mobility stuff
2 set (with 20kg bar) of:
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans
4 x 5 squats (40kg, 45kg, 50kg, 50kg)
with 4 x hurdle sets (3 hurdles and box)
4 x 5 overhead press (25kg, 3 x 27.5kg)
3 x 6 RDLs (45kg, 50kg, 55kg)
Running warm up/down 7:56 [2] 1.39 km (5:42 / km) +29m 5:10 / km
shoes: Inov8 X-Talon 212 #5
Orienteering 24:30 [3] 3.37 km (7:16 / km) +118m 6:11 / km
shoes: Inov8 X-Talon 212 #5
Tuesday Dec 6, 2016 #
Running warm up/down 13:31 [2] 2.5 km (5:24 / km) +38m 5:01 / km
ahr:150 max:162 shoes: Brooks Adrenaline GTS #3
Running 31:00 [5] 7.04 km (4:24 / km)
ahr:180 max:194 shoes: VJ Irock #3
Distances:
0.77km (ahr 151, mhr 176)
0.76km (ahr 181, mhr 190)
0.76km (ahr 184, mhr 192)
0.76km (ahr 186, mhr 193)
0.75km (ahr 187, mhr 192)
0.76km (ahr 186, mhr 193)
0.75km (ahr 185, mhr 192)
0.77km (ahr 187, mhr 194)
Feeling good and seemed to be running well compared to other people, happy.
Running warm up/down 14:43 [2] 2.5 km (5:53 / km) +59m 5:16 / km
ahr:152 max:165 shoes: Brooks Adrenaline GTS #3
Monday Dec 5, 2016 #
Note
(rest day)
Sunday Dec 4, 2016 #
Note
Orienteering 43:43 [2] 4.39 km (9:57 / km) +182m 8:15 / km
ahr:140 max:170 shoes: Inov8 X-Talon 212 #5