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Training Log Archive: Jemmerson

In the 7 days ending May 6:

activity # timemileskm+m
  Running3 2:35:48 17.6(8:51) 28.33(5:30) 372
  Strength and conditioning3 2:30:00
  Running - intervals2 57:15 6.43(8:54) 10.35(5:32) 230
  Aqua jogging 1 50:00
  Cycling1 30:00
  Total8 7:23:03 24.03 38.68 602

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MoTuWeThFrSaSu

Sunday May 6 #

8 AM

Running 1:35:32 [2] 17.51 km (5:27 / km) +261m 5:05 / km
ahr:163 max:187 shoes: Inov8 Terraclaw 250

hot

Saturday May 5 #

9 AM

Aqua jogging 50:00 [2]

Friday May 4 #

1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff
Bar warm up

4 x 3 hang cleans (40kg, 42.5kg, 45kg x2)

5 x 3 deadlifts (70kg, 75kg x4)

3 x 6 s/l RDLs each side (35kg)
With 4 x 5 pull ups

Thursday May 3 #

12 PM

Running warm up/down 14:37 [2] 2.59 km (5:39 / km) +45m 5:12 / km
ahr:153 max:170 shoes: Inov8 Terraclaw 250

warm up

Running - intervals 22:15 [5] 3.3 km (6:45 / km) +230m 5:00 / km
shoes: Inov8 Terraclaw 250

Hill reps in Houghall Wood
6 hills of about 300m, 35-40m climb, jog down recovery (rounded to 2 min, and an extra 15s before the last rep)
Times:
2:03 (ahr 167, mhr 186)
2:00 (ahr 177, mhr 191)
2:00 (ahr 180, mhr 194)
2:00 (ahr 181, mhr 193)
2:00 (ahr 182, mhr 195)
2:02 (ahr 181, mhr 193)
Somehow I think this is the fastest I have ever run for this session. If I remember correctly, my previous fastest reps have been 2:01. Huge fallen tree across the path is still there which probably adds about a second per rep (I was probably exaggerating last week to make myself feel better about how slow I was). It is a lot drier underfoot now than the sessions I was doing pre-injury which definitely makes it faster but still very surprised at this! Pushed so hard and absolutely killed myself on the last two reps. Heart rates very high.

Running warm up/down 15:55 [2] 2.67 km (5:58 / km) +25m 5:42 / km
ahr:157 max:173 shoes: Inov8 Terraclaw 250

warm down

Wednesday May 2 #

1 PM

Strength and conditioning 55:00 [3]

Rolling and mobility stuff
Bar warm up

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

5 x 3 front squats (40kg, 45kg, 47.5kg x2, 50kg)

4 x 5 push jerks (35kg x2, 37.5kg x2)

3 x 6 split squats each side (45kg)

Tuesday May 1 #

8 AM

Running warm up/down 14:12 [2] 2.69 km (5:17 / km) +11m 5:10 / km
ahr:145 max:159 shoes: Inov8 Terraclaw 250

warm up

Running - intervals 35:00 [5] 7.05 km (4:58 / km)
shoes: Inov8 Terraclaw 250

6 min (2 min), 4 x 3 min (1 min), 6 x 1 min (45s)
(took an extra minute recovery before the 1 min reps)
1.48km (ahr 174, mhr 184)
0.76km (ahr 173, mhr 188)
0.76km (ahr 178, mhr 189)
0.76km (ahr 181, mhr 191)
0.76km (ahr 183, mhr 193)
0.26km (ahr 163, mhr 181)
0.28km (ahr 174, mhr 183)
0.28km (ahr 176, mhr 187)
0.27km (ahr 178, mhr 188)
0.28km (ahr 179, mhr 189)
0.28km (ahr 180, mhr 189)
Good session.

Running warm up/down 15:32 [2] 2.87 km (5:25 / km) +30m 5:09 / km
ahr:157 max:174 shoes: Inov8 Terraclaw 250

warm down

Monday Apr 30 #

8 AM

Cycling 30:00 [2]

in the gym
9 AM

Strength and conditioning 45:00 [3]

25 mins core
20 mins legs / glutes / other stuff

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