Training Log Archive: jemmersonIn the 7 days ending Mar 26, 2017:
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Sunday Mar 26, 2017 #
Running warm up/down 15:22 [2] 2.78 km (5:32 / km) +23m 5:18 / km
ahr:134 max:154 shoes: Brooks Adrenaline GTS #3
Running (track) 32:28 [5] 6.48 km (5:01 / km)
ahr:167 max:192 shoes: Inov8 F-lite 230
Times:
4:25 (ahr 170, mhr 184)
2:52 (ahr 173, mhr 186)
4:26 (ahr 176, mhr 188)
2:53 (ahr 178, mhr 190)
4:26 (ahr 181, mhr 192)
2:53 (ahr 181, mhr 192)
Not many distance runners here and no one that wanted to do a session so did this by myself and watched the sprinters doing their sessions (which are a bit pathetic really ;) ). Good session though, not too hot at this time in the morning.
Running warm up/down 14:32 [2] 2.69 km (5:24 / km) +20m 5:13 / km
ahr:145 max:162 shoes: Brooks Adrenaline GTS #3
S&C 25:00 [3]
'Ultimate abs' with everyone
Saturday Mar 25, 2017 #
Note
Running 41:43 [2] 7.75 km (5:23 / km) +24m 5:18 / km
ahr:143 max:158 shoes: Icebug Acceleritas 4 RB9X
Friday Mar 24, 2017 #
Running 17:57 [2] 3.38 km (5:19 / km)
shoes: Inov8 Race Ultra 290
S&C 1:15:00 [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 - seem to have hit a block with cleans)
4 x 3 deadlifts (70kg, 75kg, 77.5kg x 2 - hands just physically can't grip any more than this)
3 x 8 glute bridges (110kg, 115kg, 120kg)
with 3 x 5 broad jumps
4 x 5 Bulgarian split squats each side (40kg)
with 4 x 5 pull ups
Then some core to finish.
Running 17:51 [2] 3.43 km (5:12 / km)
shoes: Inov8 Race Ultra 290
Thursday Mar 23, 2017 #
Running 1:09:14 [2] 12.59 km (5:30 / km) +72m 5:21 / km
ahr:142 max:161 shoes: Icebug Acceleritas 4 RB9X
Wednesday Mar 22, 2017 #
S&C 50:00 [3]
'Deloading week'
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, 37.5kg x 3 - struggling a bit with this today)
4 x 5 squats (45kg)
4 x 5 overhead press (30kg)
3 x 8 RDLs (60kg)
Running 40:50 [2] 7.71 km (5:18 / km) +23m 5:13 / km
ahr:145 max:160 shoes: Inov8 X-Talon 212 #5
Tuesday Mar 21, 2017 #
Note
Running warm up/down 14:34 [2] 2.76 km (5:17 / km) +33m 4:59 / km
ahr:135 max:149 shoes: Brooks Adrenaline GTS #3
Running (track) 34:22 [5] 6.5 km (5:17 / km)
ahr:158 max:184 shoes: Brooks Adrenaline GTS #3
Times:
3:40 (ahr 167, mhr 180)
2:55 (ahr 171, mhr 183)
2:09 (ahr 168, mhr 182)
1:23 (ahr 161, mhr 179)
3:41 (ahr 166, mhr 182)
2:56 (ahr 172, mhr 184)
2:09 (ahr 170, mhr 184)
1:24 (ahr 164, mhr 181)
Running slower than the track session a couple of weeks ago, partly because still a bit tired from BUCS but also there was a strong wind. Otherwise think it was a good session.
Running warm up/down 14:10 [2] 2.52 km (5:37 / km) +67m 4:58 / km
ahr:142 max:159 shoes: Brooks Adrenaline GTS #3
S&C 25:00 [3]
Monday Mar 20, 2017 #
Note
(rest day)
Been a bit aware of my achilles again over the weekend, haven't felt it whilst running at all but feeling very paranoid anyway and it's such a fine line that I definitely don't want to cross. Therefore playing it safe with a rest day.