Training Log Archive: jemmersonIn the 7 days ending Feb 26, 2017:
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Sunday Feb 26, 2017 #
Running warm up/down 7:30 [2] 1.22 km (6:09 / km) +26m 5:33 / km
shoes: Inov8 Oroc 280
Orienteering 1:44:02 [3] 12.13 km (8:35 / km) +340m 7:31 / km
shoes: Inov8 Oroc 280
Running warm up/down 11:05 [2] 1.87 km (5:56 / km) +28m 5:31 / km
shoes: Inov8 Oroc 280
Saturday Feb 25, 2017 #
Running 30:00 [2] 5.74 km (5:14 / km) +33m 5:05 / km
ahr:147 max:163 shoes: Brooks Adrenaline GTS #3
Orienteering 1:13:04 [3] 7.3 km (10:01 / km) +230m 8:39 / km
ahr:164 max:185 shoes: Inov8 Oroc 280
Running warm up/down 10:03 [2] 1.56 km (6:27 / km) +24m 5:59 / km
ahr:142 max:158 shoes: Inov8 Oroc 280
(warm up was pathetically short so not bothered logging it, got a bit distracted before I started and wasn't really planning on running fast anyway)
Friday Feb 24, 2017 #
Running warm up/down 6:41 [2] 1.27 km (5:16 / km)
shoes: Inov8 Race Ultra 290
S&C 1:00:00 [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 hang cleans
3 x 3 hang cleans (35kg - having a mental block on this today so lowered weight)
5 x 3 deadlifts (60kg, 70kg, 75kg x 3)
3 x 8 glute bridges (100kg, 110kg x 2)
with 3 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 22:09 [2] 4.18 km (5:18 / km) +41m 5:03 / km
shoes: Inov8 Race Ultra 290
Thursday Feb 23, 2017 #
Running 49:20 [2] 9.0 km (5:29 / km) +123m 5:08 / km
ahr:149 max:171 shoes: Inov8 Trailroc 245
Wednesday Feb 22, 2017 #
Running 41:46 [2] 7.88 km (5:18 / km) +57m 5:07 / km
ahr:149 max:170 shoes: Inov8 Trailroc 245
Running 5:52 [2] 1.2 km (4:53 / km)
shoes: Inov8 Race Ultra 290
Running 12:52 [2] 2.37 km (5:26 / km) +60m 4:49 / km
shoes: Inov8 Race Ultra 290
basically whole gym session was spent rolling today because most people had raced at BUCS indoors, annoyed because I wanted to do a proper session and always roll at home anyway, legs feeling fairly ruined though (probably from combination of parkrun, long run and tough session yesterday) so might not be all bad
S&C 15:00 [3]
Tuesday Feb 21, 2017 #
Running warm up/down 14:52 [2] 2.75 km (5:24 / km) +38m 5:03 / km
ahr:138 max:155 shoes: Brooks Adrenaline GTS #3
Running 44:30 [5] 8.85 km (5:02 / km)
ahr:171 max:191 shoes: Inov8 X-Talon 212 #5
(increased recovery to 90s in 2nd set, except for last one)
Distances:
1.23km (ahr 168, mhr 181)
1.00km (ahr 178, mhr 187)
0.76km (ahr 181, mhr 189)
0.51km (ahr 177, mhr 189)
0.27km (ahr 172, mhr 185)
1.23km (ahr 176, mhr 187)
0.99km (ahr 179, mhr 190)
0.75km (ahr 179, mhr 191)
0.51km (ahr 179, mhr 191)
0.28km (ahr 176, mhr 189)
Probably pushed a bit too hard in the first set as the second was a struggle (hence increase in recovery time), really feeling it on the 4 and 3 min reps, amazed the pace didn't actually drop by much because it didn't feel good! Legs ruined now but happy to get it done and I seem to be running well.
Running warm up/down 14:32 [2] 2.47 km (5:53 / km) +57m 5:17 / km
ahr:147 max:162 shoes: Brooks Adrenaline GTS #3
Monday Feb 20, 2017 #
Running 30:25 [2] 5.72 km (5:19 / km) +27m 5:12 / km
shoes: Brooks Adrenaline GTS #3
S&C 25:00 [3]