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Training Log Archive: Jemmerson

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running3 3:32:20 20.74(10:14) 33.38(6:22) 1290
  Strength and conditioning2 2:05:00
  Cycling1 1:05:00
  Running - intervals1 31:30 4.14(7:36) 6.67(4:43)
  Total6 7:13:50 24.89 40.05 1290

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Sunday Apr 22 #

9 AM

Running warm up/down 14:26 [2] 2.8 km (5:09 / km)
ahr:144 max:160 shoes: Inov8 X-Talon 212 #6

warm up

Running - intervals 31:30 [5] 6.67 km (4:43 / km)
shoes: Inov8 X-Talon 212 #6

6 x 4 min (90s)
1.00km (ahr 169, mhr 180)
1.00km (ahr 174, mhr 184)
1.02km (ahr 177, mhr 187)
1.01km (ahr 179, mhr 188)
1.02km (ahr 181, mhr 190)
1.01km (ahr 181, mhr 190)
Actually feeling pretty good, pleased with this.

Running warm up/down 15:59 [2] 2.93 km (5:27 / km) +30m 5:11 / km
ahr:150 max:166 shoes: Inov8 X-Talon 212 #6

warm down

Saturday Apr 21 #

Note
(rest day)

Friday Apr 20 #

Note

Back to Durham from the Lakes this morning.
3 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff
Bar warm up

4 x 3 hang cleans (40kg x2, 42.5kg x2)

5 x 3 deadlifts (70kg, 72.5kg x2, 75kg x2)

4 x 6 split squats each side (40kg, 45kg x3)
with 4 x 8 dumbbell row each arm (12.5kg)

Thursday Apr 19 #

10 AM

Running 1:29:00 [3] 13.27 km (6:42 / km) +660m 5:22 / km
ahr:167 max:189 shoes: Inov8 X-Talon 212 #6

Steel Fell, Calf Crag, Gibson Knott and Helm Crag from Grasmere. Legs not feeling very fresh after the last few days so the big climb up Steel Fell (about 450m in one go) was a struggle and had to stop a few times. Then most of the run to the next 3 peaks was an awesome ridge run with net downhill. A few vague paths but not really a proper path so mostly just freestyling it, tough going in places but very fun. Then a steep descent from Helm Crag back to Grasmere. Weather was absolutely amazing today, been waiting all week for the sun to come out! Parents dropped me off in Grasmere and I got the open top bus back which was also very cool.

Wednesday Apr 18 #

11 AM

Cycling 1:05:00 [2]

About 17km, 300m climb.
Cycling in Grizedale forest with Rachel and our cousin Claire. Thought it would be quite chilled but definitely underestimated the amount of climb! Basically up and down the whole way but still good fun. Didn't always remember to start/stop garmin when we stopped so time a bit of a guess.

Tuesday Apr 17 #

10 AM

Strength and conditioning 1:15:00 [3]

Found a gym near Troutbeck bridge with (limited) free weights.
Rolling and mobility stuff
Bar warm up

5 x 3 hang cleans (40kg x2, 42.5kg x3)

5 x 3 front squats (40kg, 45kg x2, 47.5kg x2)

3 x 6 s/l RDLs each side (35kg)
with 3 x 6 push press (30kg)

Then 25 mins of core.

Monday Apr 16 #

11 AM

Running 1:32:55 [3] 14.38 km (6:28 / km) +600m 5:21 / km
ahr:162 max:188 shoes: Inov8 X-Talon 212 #6

No epic long hill runs for me, still building back up from the stress fracture so limited myself to 90 minutes. Staying just off the road between Windermere and Ambleside, not far from Troutbeck bridge so Wansfell was the perfect option. Climbed steeply to begin with and then turned left through Skelghyll woods and dropped down to Ambleside, then picked up the main path up the steep side of Wansfell Pike. Ran out and back along the ridge to Baystones, thought it would be a nice ridge run but a few very steep ups and downs and very boggy. Then long downhill back to where we're staying. Held back a bit on the downhills to reduce the impact on my leg, no pain on the run and still nothing the following day.

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