Training Log Archive: jemmersonIn the 7 days ending Feb 12, 2017:
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Sunday Feb 12, 2017 #
8 AM
Running 2:14:28 [2] 23.96 km (5:37 / km) +334m 5:15 / km
shoes: VJ Irock #3
even muddier than usual which made it really tough work in places, pretty grim weather too
Saturday Feb 11, 2017 #
9 AM
Running 57:56 [2] 10.36 km (5:36 / km) +119m 5:17 / km
shoes: Inov8 X-Talon 212 #5
just not quite 100% still so decided not to risk a hard session
Friday Feb 10, 2017 #
2 PM
Running warm up/down 6:47 [2] 1.23 km (5:31 / km)
shoes: Inov8 Race Ultra 290
from science site to MC
S&C 1:00:00 [3]
Rolling
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans
3 x 3 hang cleans (35kg, 37.5kg x 2)
4 x 5 deadlifts (60kg, 65kg, 70kg x 2)
4 x 5 glute bridges (100kg x 2, 110kg x 2)
with 4 x 5 broad jumps
4 x 5 Bulgarian split squats each side (37.5kg x 2, 40kg x 2)
with 4 x 5 assisted pull ups
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans
3 x 3 hang cleans (35kg, 37.5kg x 2)
4 x 5 deadlifts (60kg, 65kg, 70kg x 2)
4 x 5 glute bridges (100kg x 2, 110kg x 2)
with 4 x 5 broad jumps
4 x 5 Bulgarian split squats each side (37.5kg x 2, 40kg x 2)
with 4 x 5 assisted pull ups
Running 22:50 [2] 4.11 km (5:33 / km) +50m 5:14 / km
shoes: Inov8 Race Ultra 290
extended run home
Thursday Feb 9, 2017 #
8 AM
Running 29:53 [2] 5.45 km (5:29 / km) +29m 5:20 / km
shoes: Brooks Adrenaline GTS #3
cold basically gone now, keeping it easy today and tomorrow, then probably do a session on Saturday
S&C 25:00 [3]
core
Wednesday Feb 8, 2017 #
1 PM
Running warm up/down 6:02 [2] 1.23 km (4:54 / km)
shoes: Inov8 Race Ultra 290
from science site to MC
feeling so much better
feeling so much better
S&C 1:00:00 [3]
Rolling
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans
4 x 3 hang cleans (35kg)
4 x 5 squats (50kg)
4 x 5 overhead press (30kg x 2, 32.5kg x 2)
3 x 8 RDLs (55kg)
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump shrugs
5 RDLs
5 hang cleans
4 x 3 hang cleans (35kg)
4 x 5 squats (50kg)
4 x 5 overhead press (30kg x 2, 32.5kg x 2)
3 x 8 RDLs (55kg)
Running warm up/down 23:04 [2] 4.16 km (5:33 / km) +52m 5:13 / km
shoes: Inov8 Race Ultra 290
extended run home