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Training Log Archive: Jemmerson

In the 7 days ending Feb 18:

activity # timemileskm+m
  Aqua jogging 2 2:00:00
  Strength and conditioning2 1:40:00
  Cycling3 1:30:00
  Running2 45:00 4.54(9:55) 7.3(6:10)
  Total9 5:55:00 4.54 7.3

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
(rest day)

Rest day due to closed pool.

Saturday Feb 17 #

8 AM

Running 20:00 [2] 3.1 km (6:27 / km)
(injured) shoes: VJ Irock #3

2 x 8 min jog, 2 min walk
pool is closed all weekend which ruins my plans
9 AM

Cycling 30:00 [3]

in the gym

Friday Feb 16 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
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 (45kg, 47.5kg, 50kg, 50kg) - instead of squat jumps

4 x 5 deadlift (70kg, 75kg x 3)

3 x 8 push press (30kg)

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

Thursday Feb 15 #

12 PM

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

With Bally
Warm up
2 x [5,4,3,2,1 min (60s)] (90s)
Warm down

Wednesday Feb 14 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
12 PM

Running 25:00 [2] 4.2 km (5:57 / 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 6 front squats (35kg, 37.5kg, 40kg, 40kg)

3 x 8 dumbbell row each arm (12.5kg)

3 x 8 split squats each side (30kg)

4 x 6 RDLs (60kg, 65kg x 3)

Tuesday Feb 13 #

8 AM

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

With Bally
Warm up
3 x [1 x 3 min (60s), 2 x 2 min (60s), 3 x 1 min (45s)] (90s)
Warm down

Monday Feb 12 #

Note
(injured) (rest day)

Spent the weekend in the lake district so no chance for cross training. Coaching DUOC and NEJS on Saturday but didn't go to the LOC event on Sunday because still can't run far so spent the day with a friend who lives in Kendal instead. Feeling the shin a little bit after Friday's run (pace considerably faster than previous runs) so a weekend off running was a good idea. Walked up a (medium sized) wainwright in questionable weather conditions on Sunday and also had a sprint for a train across 5 platforms when I had a 1 minute change in Newcastle (just reached it as the doors were closing but conductor wouldn't let me on) which probably wasn't a great idea so going to take an extra couple of days off running just to be safe although it feels fine today. Also didn't bother with any cross training today because I wanted a lie in instead, haven't really been getting enough sleep this past week for various reasons. Back to it tomorrow.

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