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Training Log Archive: jemmerson

In the 7 days ending Dec 3, 2017:

activity

time

miles

Running

4:51:56

35.82

(8:09)

57.64

(5:04)

690

S&C

1:30:00

Total

6:21:56

35.82

57.64

690

1:40

0:00

» now

Sunday Dec 3, 2017 #

10 AM

Running warm up/down 14:00 [2] 2.55 km (5:29 / km) +68m 4:51 / km
shoes: Inov8 X-Talon 212 #6

warm up

Running 1:16:24 [4] 17.04 km (4:29 / km) +353m 4:04 / km
shoes: Inov8 X-Talon 212 #6

Hexhamshire Hobble fell race, 1st lady by a very long way
Not particularly tough compared to a lot of other fell races and big mixture of runnability with a couple of stretches on road but some seriously technical rocky bits which I was loving, also a loooooot of mud, actually had so much fun, at least until the big hill at 12km and it felt much harder after that!

Running warm up/down 10:00 [2] 1.76 km (5:41 / km)
shoes: Inov8 X-Talon 212 #6

warm down

Saturday Dec 2, 2017 #

1 PM

Running warm up/down 16:59 [2] 2.83 km (6:00 / km) +13m 5:52 / km
shoes: Inov8 X-Talon 212 #6

warm up including drills and strides

Running race 12:25 [5] 3.32 km (3:44 / km) +40m 3:32 / km
shoes: XC spikes

Leeds XC relays, running last leg for Durham A and pulled up one place to bring us home in 6th which is a decent result :)

Running warm up/down 13:57 [2] 2.32 km (6:01 / km) +10m 5:53 / km
shoes: XC spikes

warm down

Friday Dec 1, 2017 #

8 AM

Running 27:46 [2] 4.96 km (5:36 / km) +50m 5:20 / km
ahr:144 max:161 shoes: Inov8 Race Ultra 290

easy jog with 5 x 15s (15s) near the end

Thursday Nov 30, 2017 #

11 AM

Running 29:39 [2] 5.48 km (5:25 / km) +45m 5:12 / km
ahr:148 max:176 shoes: Inov8 X-Talon 212 #6

10 min jog, cruising 10 x 30s (30s), 10 min jog
(no problems at all with knee today)

Wednesday Nov 29, 2017 #

Note

Yesterday evening felt a twinge in my knee walking down the stairs which disappeared again straight away, then later in the evening it came back but worse. Nothing when I woke up this morning but then feeling a bit sore mid-morning and went away again. So decided to skip running this morning which is a sensible decision but no problems at gym at all. Hoping this is just nothing but I'll take it easy over the next couple of days. Supposed to be racing at the weekend.

1 PM

Running warm up/down 8:09 [2] 1.45 km (5:37 / km) +30m 5:06 / km
shoes: Inov8 Race Ultra 290

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:
5 reverse lunges each side (30kg - front hold)
10 lateral lunges each side (10kg db)
10 bridge walkouts
10 single leg RDLs each side

Then 6 min plank circuit with Vicky

Tuesday Nov 28, 2017 #

11 AM

Running warm up/down 14:22 [2] 2.76 km (5:12 / km)
shoes: Icebug Acceleritas 4 RB9X

warm up, in my panic at the sudden downpour of rain I forgot my heart rate monitor :/

Running 21:45 [5] 4.4 km (4:57 / km)
shoes: Icebug Acceleritas 4 RB9X

Shortened session because Leeds relays at the weekend, with Bally again.
10 x 90s (45s)
Distances: 0.41km, 0.41km, 0.41km, 0.41km, 0.41km, 0.41km, 0.41km, 0.42km, 0.41km, 0.42km (no heart rates)
Good session, feeling quick.

Running warm up/down 14:01 [2] 2.53 km (5:32 / km) +30m 5:14 / km
shoes: Icebug Acceleritas 4 RB9X

warm down

Monday Nov 27, 2017 #

8 AM

Running 32:29 [2] 6.24 km (5:12 / km) +51m 5:00 / km
ahr:145 max:159 shoes: Brooks Adrenaline GTS #3

S&C 30:00 [3]

mostly core

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