Training Log Archive: jemmersonIn the 7 days ending Jan 3, 2017:
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Tuesday Jan 3, 2017 #
Running warm up/down 17:18 [2] 3.42 km (5:04 / km)
shoes: Inov8 Race Ultra 290
S&C 50:00 [3]
Mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans
5 x 5 squats (45kg, 50kg, 52.5kg, 55kg, 55kg)
with 5 x hurdle sets (4 hurdles and box)
5 x 5 overhead press (25kg, 27.5kg, 3 x 30kg)
with 4 x 6 RDLs (50kg, 55kg, 60kg, 60kg)
Running warm up/down 17:56 [2] 3.36 km (5:20 / km)
shoes: Inov8 Race Ultra 290
Monday Jan 2, 2017 #
Aqua jogging 50:00 [3]
1,2,3,4,5,4,3,2,1 lengths (1 min)
10 min warm down
S&C 30:00 [3]
Sunday Jan 1, 2017 #
Running long 2:00:28 [2] 22.4 km (5:23 / km) +129m 5:14 / km
ahr:152 max:170 shoes: Inov8 X-Talon 212 #5
Saturday Dec 31, 2016 #
Running warm up/down 17:35 [2] 3.4 km (5:10 / km)
shoes: Inov8 Race Ultra 290
S&C 1:20:00 [3]
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans
5 x 5 glute bridges (90kg, 110kg x 4)
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
25 minutes of core
Running warm up/down 17:43 [2] 3.37 km (5:15 / km)
shoes: Inov8 Race Ultra 290
Friday Dec 30, 2016 #
Running warm up/down 15:00 [2] 2.72 km (5:31 / km) +14m 5:23 / km
ahr:142 max:154 shoes: VJ Irock #3
Running 31:30 [5] 6.85 km (4:36 / km)
shoes: VJ Irock #3
0.97km (ahr 166, mhr 181)
0.98km (ahr 175, mhr 185)
0.98km (ahr 179, mhr 187)
0.97km (ahr 179, mhr 187)
0.98km (?)
0.98km (?)
(Heart rate monitor dropped out during the last 2 reps which has happened a couple of times recently, don't know why but quite annoying.)
Not running all that quick but I've missed a few sessions over the past couple of weeks due to a cold so I guess that's ok, pushed really hard and felt good to get it done.
Running warm up/down 14:48 [2] 2.61 km (5:40 / km) +15m 5:31 / km
ahr:161 max:175 shoes: VJ Irock #3
Thursday Dec 29, 2016 #
Running warm up/down 17:49 [2] 3.37 km (5:17 / km)
shoes: Inov8 Race Ultra 290
S&C 50:00 [3]
Mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hip cleans
5 x 5 squats (50kg)
with 5 x hurdle sets (4 hurdles and box)
5 x 5 overhead press (27.5kg)
with 4 x 6 RDLs (55kg)
Running warm up/down 17:19 [2] 3.35 km (5:10 / km)
shoes: Inov8 Race Ultra 290
Wednesday Dec 28, 2016 #
Note
(rest day)