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Training Log Archive: jemmerson

In the 7 days ending Nov 26, 2017:

activity	#	time	miles		km		+m
Running	7	4:35:05	30.62	(8:59)	49.28	(5:35)	703
Orienteering	3	3:00:00	11.18	(16:06)	18.0	(10:00)	690
S&C	3	2:25:00
Total	10	10:00:05	41.81		67.28		1393

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Sunday Nov 26, 2017 #

9 AM

Orienteering 1:05:00 [2] 6.2 km (10:29 / km) +250m 8:43 / km
shoes: VJ Irock #3

various shadowing at Summer House Knott

Saturday Nov 25, 2017 #

9 AM

Orienteering 1:00:00 [2] 6.5 km (9:14 / km) +210m 7:57 / km
shoes: VJ Irock #3

Control hanging and various shadowing on Tarn Hows

1 PM

Orienteering 55:00 [2] 5.3 km (10:23 / km) +230m 8:32 / km
shoes: VJ Irock #3

various shadowing at Dale Park

Friday Nov 24, 2017 #

Note

Travelling over to Lakes this evening for Hawkshead weekend.

8 AM

Running 55:32 [2] 9.92 km (5:36 / km) +133m 5:15 / km
ahr:149 max:175 shoes: Inov8 X-Talon 212 #6

1 PM

Running warm up/down 8:02 [2] 1.51 km (5:19 / km) +30m 4:50 / km
shoes: Inov8 F-lite 230

to and from MC

S&C 1:00:00 [3]

Rolling and mobility stuff

Bar (20kg) warm up - 5 push press, 5 front squats, 5 jump and shrug, 5 RDLs, 5 hang cleans

4 x 5 hang cleans (30kg, 35kg x 3)
with 4 sets of hurdle jumps

4 x 5 front squats (35kg, 37.5kg, 37.5kg, 40kg)
with 4 sets of x-band walks

4 x 5 push press (27.5kg, 30kg x 3)
with 4 x 8 RDLs (50kg, 55kg, 60kg, 60kg)

3 x 10 glute bridges, without touching floor between reps (60kg)
with 3 x 10 single leg calf raises each side

Thursday Nov 23, 2017 #

12 PM

Running warm up/down 13:50 [2] 2.38 km (5:49 / km) +47m 5:17 / km
ahr:142 max:156 shoes: Icebug Acceleritas 4 RB9X

warm up

Running 22:21 [5] 3.4 km (6:34 / km) +230m 4:55 / km
shoes: Icebug Acceleritas 4 RB9X

Hill reps in Houghall Wood
6 hills of about 310m, 35-40m climb, jog down recovery (rounded to 2 min)
Times:
2:01 (ahr 163, mhr 182)
2:02 (ahr 172, mhr 187)
2:02 (ahr 174, mhr 188)
2:03 (ahr 176, mhr 189)
2:03 (ahr 176, mhr 190)
2:05 (ahr 176, mhr 190)
Tired legs so stuck with 6 reps but otherwise good session. Maybe didn't pace it that well but times on average are similar to last time and the hill has definitely got muddier now.

Running warm up/down 15:56 [2] 2.66 km (5:59 / km) +32m 5:39 / km
ahr:150 max:165 shoes: Icebug Acceleritas 4 RB9X

warm down

Wednesday Nov 22, 2017 #

8 AM

Running 56:02 [2] 9.72 km (5:46 / km) +126m 5:25 / km
ahr:148 max:170 shoes: VJ Irock #3

1 PM

Running warm up/down 8:26 [2] 1.54 km (5:29 / km) +30m 4:59 / km
shoes: Inov8 F-lite 230

to and from MC

S&C 1:00:00 [3]

Rolling and mobility stuff

Bar (20kg) warm up - 5 push press, 5 front squats, 5 jump and shrug, 5 RDLs, 5 hang cleans

4 x 5 front squats (35kg, 37.5kg, 40kg, 40kg)
with 4 x 5 single leg swiss ball hamstring curls each side

4 x 5 pull ups
with 4 x 5 press ups

3 sets of:
10 reverse lunges each side (20kg - front hold)
10 lateral lunges each side (10kg db)
30s dish hold
10 single leg RDLs each side

Tuesday Nov 21, 2017 #

11 AM

Running warm up/down 14:24 [2] 2.82 km (5:06 / km)
ahr:140 max:152 shoes: Inov8 Terraclaw 250

warm up, running my session today with Bally (new DUAXC postgrad)

Running 33:00 [5] 6.72 km (4:55 / km)
shoes: Inov8 Terraclaw 250

1,2,3,4,5,4,3,2,1 minutes (1 min)
Distances:
0.28km (ahr 154, mhr 172)
0.54km (ahr 168, mhr 182)
0.77km (ahr 172, mhr 185)
1.01km (ahr 177, mhr 186)
1.26km (ahr 179, mhr 186)
1.01km (ahr 180, mhr 188)
0.78km (ahr 180, mhr 189)
0.54km (ahr 179, mhr 190)
0.29km (ahr 173, mhr 188)
Such a good session! Feel like I'm running really well at the moment (proof = braids) and every session is better than the last. Nice to have some company as well.

Running warm up/down 13:48 [2] 2.51 km (5:30 / km) +30m 5:11 / km
ahr:148 max:162 shoes: Inov8 Terraclaw 250

warm down

Monday Nov 20, 2017 #

8 AM

Running 33:44 [2] 6.1 km (5:32 / km) +45m 5:20 / km
ahr:147 max:159 shoes: Brooks Adrenaline GTS #3

legs not feeling so good this morning

S&C 25:00 [3]

core

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