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Training Log Archive: jemmerson

In the 7 days ending Sep 16, 2018:

activity

time

miles

Running

5:50:22

42.25

(8:18)

68.0

(5:09)

Aqua jogging

2:30:00

S&C

1:10:00

Cross-trainer

30:00

Total

10:00:22

42.25

68.0

2:16

0:00

» now

Sunday Sep 16, 2018 #

6 AM

Running long 1:23:57 [2] 16.07 km (5:13 / km)
ahr:156 max:171 shoes: Brooks Adrenaline GTS #3

Saturday Sep 15, 2018 #

8 AM

Cross-trainer 30:00 [2]
ahr:147 max:158

Friday Sep 14, 2018 #

6 AM

Running warm up/down 17:59 [2] 3.21 km (5:36 / km)
ahr:136 max:149 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)

Running tempo 41:45 [4] 9.75 km (4:17 / km)
ahr:181 max:195 shoes: Nike Air Zoom Pegasus 35

6 mile tempo, aiming for 7 minute miles with a quicker last mile. At a different place to the last couple of weeks (the Gulf Terrace hike and bike) , flat paved path all the way, so much quicker.
Splits: 7:02, 7:02, 7:01, 6:57, 6:59, 6:42

Running warm up/down 20:14 [2] 3.2 km (6:19 / km)
ahr:149 max:158 shoes: Nike Air Zoom Pegasus 35

warm down

3 PM

Running warm up/down 17:38 [2] 3.22 km (5:29 / km)
ahr:144 max:157 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)

Running intervals (track) 20:00 [3] 3.3 km (6:04 / km)
ahr:143 max:188 shoes: Nike Air Zoom Pegasus 35

Cruising 8 x 300m (3')
Aiming for 60s pace, then last one in 52s
(total elapsed time - 29:20)

Running warm up/down 18:08 [2] 3.17 km (5:43 / km)
ahr:155 max:164 shoes: Nike Air Zoom Pegasus 35

warm down

Thursday Sep 13, 2018 #

9 AM

Aqua jogging 1:00:00 [1]

Wednesday Sep 12, 2018 #

6 AM

Running 1:06:19 [2] 12.85 km (5:10 / km)
ahr:155 max:169 shoes: Brooks Adrenaline GTS #3

3 PM

S&C 15:00 [2]

med ball session

4 PM

S&C 55:00 [2]

Quick and super light session again.

Mobility stuff and bar warm up

3 x 5 hang cleans (30kg)
3 x 5 front squats (30kg)
3 x 5 push press (30kg)
3 x 5 s/l RDLs each leg (30kg)

Glutes circuit and core circuit.

Tuesday Sep 11, 2018 #

3 PM

Running warm up/down 18:13 [2] 3.64 km (5:00 / km)
ahr:146 max:157 shoes: Nike Air Zoom Pegasus 35

Session moved to the afternoon due to lightning in the morning.
warm up (+ drills not included in this), 2 x 200m at 48s pace

Running intervals (track) 30:00 [3] 6.8 km (4:25 / km)
ahr:155 max:188 shoes: Nike Air Zoom Pegasus 35

Disaster of a session, really not feeling well today so just couldn't do it. Supposed to be 5 x 1 mile (90s), but missed out bits at the start or end of most reps (and so had longer recoveries too) - 1600m, 850m, 950m, 850m, 1250m.

Running warm up/down 16:09 [2] 2.79 km (5:47 / km)
ahr:146 max:156 shoes: Nike Air Zoom Pegasus 35

warm down

Monday Sep 10, 2018 #

8 AM

Aqua jogging 1:30:00 [1]

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