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Training Log Archive: Jemmerson

In the 7 days ending Feb 11:

activity # timemileskm+m
  Strength and conditioning3 2:25:00
  Aqua jogging 2 2:00:00
  Cycling3 1:30:00
  Running2 49:00 4.93(9:57) 7.93(6:11)
  Total10 6:44:00 4.93 7.93

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MoTuWeThFrSaSu

Friday Feb 9 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
12 PM

Running 25:00 [2] 4.39 km (5:42 / km)
shoes: VJ Irock #3

5 x 4 min jog, 1 min walk
1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)

4 x 5 back squats (40kg, 45kg, 47.5kg, 47.5kg) - instead of squat jumps

4 x 5 deadlift (65kg, 70kg x 3)

3 x 8 push press (30kg)

3 x 8 lateral lunges each side (15kg db)

Thursday Feb 8 #

12 PM

Aqua jogging 1:00:00 [3]
(injured)

Warm up
2 x [5 min (60s), 2 x 3 min (60s), 3 x 1 min (30s)] (90s)
Warm down

Wednesday Feb 7 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
12 PM

Running 24:00 [2] 3.54 km (6:47 / km)
shoes: Inov8 Terraclaw 250

4 x 4 min jog, 2 min walk
No pain at all since Sunday's run but playing it safe with an extra day off anyway.
1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)

4 x 6 front squats (35kg, 37.5kg, 40kg, 40kg)

3 x 8 dumbbell row each arm (12.5kg)

3 x 8 split squats each side (25kg, 30kg, 30kg)

4 x 6 RDLs (60kg)

Tuesday Feb 6 #

8 AM

Aqua jogging 1:00:00 [3]
(injured)

Warm up
3 x [4, 3, 2 min (60s)]
3 x 1 min (30s)
Warm down

Monday Feb 5 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
9 AM

Strength and conditioning 45:00 [3]

25 mins core
20 mins legs / glutes / other stuff

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