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Training Log Archive: Jemmerson

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running4 1:54:20 12.99(8:48) 20.9(5:28) 201
  Strength and conditioning2 1:30:00
  Running - intervals1 31:00 4.01(7:43) 6.46(4:48)
  Total4 3:55:20 17.0 27.36 201

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MoTuWeThFrSaSu

Saturday Dec 9, 2017 #

Note
(injured)

Ok so maybe I've been overdoing it slightly - looks like I might have a stress fracture. Since about Edinburgh I think I've had a mild pain on and off down the inside of my shin but thought it was nothing. Earlier this week it did start to feel a bit worse but I still though it was just a niggle, then ran a hard session on Thursday and towards the end of the session it started to hurt. After I finished and then tried to start warming down it was very painful so I stopped and walked home. Throughout the rest of the day it slowly got worse until I couldn't put any weight on it at all so I went to A&E Friday morning. Obviously stress fractures are hard to diagnose so the doctor said it could be but she didn't think it was, I still think it could be because of how painful it is and where the pain is but it is somewhere on the scale of becoming a stress fracture anyway (and how much do doctors know about running injuries anyway). So I have crutches now so I can at least get around and the only thing I can do now is rest completely (probably start cross training in a week or two). When I go home for Christmas (in a week) I will try to see my physio at home (Team Durham physios are a bit rubbish).

Thursday Dec 7, 2017 #

12 PM

Running warm up/down 15:00 [2] 2.67 km (5:37 / km)
ahr:131 max:144 shoes: Icebug Acceleritas 4 RB9X

warm up, doing intervals with Bally and Charlotte today

Running - intervals 31:00 [5] 6.46 km (4:48 / km)
shoes: Icebug Acceleritas 4 RB9X

8 x 3 min (1 min)
Distances:
0.78km (ahr 160, mhr 173)
0.78km (ahr 168, mhr 179)
0.79km (ahr 171, mhr 182)
0.78km (ahr 174, mhr 184)
0.80km (ahr 175, mhr 186)
0.79km (ahr 177, mhr 187)
0.79km (ahr 178, mhr 189)
0.80km (ahr 179, mhr 188)
This might just be the best session I have ever run (based on the pace I was running) and I felt so good! Except for the slowly increasing pain in my shin during the last couple of reps of course...

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
ahr:131 max:141 shoes: Icebug Acceleritas 4 RB9X

and yep I can't run anymore, shin too painful, good one

Wednesday Dec 6, 2017 #

8 AM

Running 55:41 [2] 9.91 km (5:37 / km) +128m 5:17 / km
ahr:146 max:168 shoes: VJ Irock #3

1 PM

Running warm up/down 8:09 [2] 1.46 km (5:35 / km) +30m 5:04 / km
shoes: Inov8 F-lite 230

to / from MC

Strength and conditioning 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, 40kg, 42.5kg, 42.5kg)
with 4 x 8 single leg swiss ball hamstring curls each side

4 x 5 pull ups
with 4 x 5 press ups

3 x 5 reverse lunges each side (30kg, 35kg, 35kg - front hold)
with 3 x 8 single leg RDLs each side (10kg db)

Tuesday Dec 5, 2017 #

Note
(rest day)

Orders from the boss man to have a lie in and rest day to make sure I'm properly recovered from the weekend. I wanted to do a session but I know this is the right call, especially with the brief injury scare last week.

Monday Dec 4, 2017 #

8 AM

Running 32:30 [2] 6.36 km (5:07 / km) +43m 4:57 / km
ahr:145 max:159 shoes: Brooks Adrenaline GTS #3

Strength and conditioning 30:00 [3]

mostly core

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