Training Log Archive: jemmersonIn the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
Running long 1:50:23 [2] 19.92 km (5:32 / km) +267m 5:12 / km
ahr:152 max:177 shoes: VJ Irock #3
Saturday Mar 11, 2017 #
Running warm up/down 15:57 [2] 2.74 km (5:49 / km) +16m 5:39 / km
ahr:144 max:162 shoes: Inov8 X-Talon 212 #5
Running race 35:11 [5] 8.32 km (4:14 / km) +94m 4:00 / km
ahr:186 max:196 shoes: XC spikes
Poor race. Had a few big training weeks and didn't exactly rest up for this (weights yesterday probs not a good idea) so legs just felt like lead. I was also starting 8th in the pen so right near the back to start with and worked hard to move up early on but wasted way too much energy. Caught up to a Warks girl who often beats me but I comfortably beat at bucs so planned to just sit in behind her, which was working until about 3/4km in and then I faded spectacularly, legs just so heavy and tired. Ended up 131st I think (just made top half - not bad in a high quality field) but I know I should have been much higher up, a few girls beat me that I beat at bucs, but I just felt great that day. Anyway, first time pulling on the Warks vest as a senior so that's pretty cool and I'm sure there'll be more chances.
Running warm up/down 14:30 [2] 2.56 km (5:40 / km) +15m 5:30 / km
ahr:140 max:164 shoes: Inov8 X-Talon 212 #5
Friday Mar 10, 2017 #
Running warm up/down 6:14 [2] 1.17 km (5:20 / 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
4 x 3 hang cleans (35kg, 37.5kg, 40kg x 2)
4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2)
3 x 5 glute bridges (110kg, 115kg, 120kg)
with 3 x 5 broad jumps
4 x 5 Bulgarian split squats each side (40kg)
with 4 x 5 assisted pull ups
Supposed to be peak week but inter-counties tomorrow so not really pushing the weights on from last week, not exactly ideal race prep anyway.
Running 22:21 [2] 4.08 km (5:29 / km) +41m 5:13 / km
shoes: Inov8 Race Ultra 290
Thursday Mar 9, 2017 #
Running 51:17 [2] 9.56 km (5:22 / km) +110m 5:04 / km
ahr:149 max:174 shoes: Inov8 X-Talon 212 #5
Wednesday Mar 8, 2017 #
Running 40:03 [2] 7.68 km (5:13 / km) +68m 5:00 / km
ahr:152 max:171 shoes: Inov8 Trailroc 245
Running warm up/down 5:39 [2] 1.21 km (4:40 / km) +6m 4:33 / 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
4 x 3 hang cleans (35kg, 37.5kg x 3)
4 x 3 squats (50kg x 2, 52.5kg x 2)
4 x 3 overhead press (30kg x 2, 32.5kg x 2)
3 x 8 RDLs (55kg, 57.5kg, 60kg)
Running warm up/down 12:31 [2] 2.35 km (5:20 / km) +50m 4:49 / km
shoes: Inov8 Race Ultra 290
Tuesday Mar 7, 2017 #
Note
Running warm up/down 15:00 [2] 2.83 km (5:18 / km) +40m 4:57 / km
ahr:142 max:157 shoes: Brooks Adrenaline GTS #3
Running 41:37 [5] 8.38 km (4:58 / km)
ahr:165 max:191 shoes: Inov8 F-lite 230
6 x 1km (2 min)
3 min recovery
4 x 200m (90s)
Times:
3:40 (ahr 170, mhr 181)
3:35 (ahr 177, mhr 187)
3:36 (ahr 179, mhr 189)
3:35 (ahr 181, mhr 190)
3:34 (ahr 182, mhr 191)
3:35 (ahr 182, mhr 191)
36s (ahr 155, mhr 174)
37s (ahr 160, mhr 175)
35s (ahr 162, mhr 181)
35s (ahr 163, mhr 180)
Love running on the track, feel so quick! First rep was a bit slow as I haven't done a track session in ages so not sure how to pace it, otherwise good session, feel like I'm running well at the moment.
Running warm up/down 14:38 [2] 2.53 km (5:47 / km) +64m 5:08 / km
ahr:142 max:158 shoes: Brooks Adrenaline GTS #3
Monday Mar 6, 2017 #
Running 30:12 [2] 5.74 km (5:16 / km) +34m 5:07 / km
ahr:144 max:161 shoes: Brooks Adrenaline GTS #3
S&C 25:00 [3]