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Training Log Archive: jemmerson

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  Running7 5:44:33 40.45(8:31) 65.09(5:18) 155
  Aqua jogging 2 1:45:00
  Swimming2 45:00
  S&C2 45:00
  Total11 8:59:33 40.45 65.09 155

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MoTuWeThFrSaSu

Sunday Oct 14, 2018 #

7 AM

Running long 1:28:07 [2] 16.14 km (5:28 / km)
ahr:144 max:165 shoes: Brooks Adrenaline GTS #3

Travelled all the way home from Wisconsin after the race and arrived at 2am. Woke up at 7am to do our long run before it got too hot and then back to bed!

Saturday Oct 13, 2018 #

7 AM

Running 10:00 [2] 1.81 km (5:31 / km)
shoes: Nike Air Zoom Pegasus 35

pre-race shake out
10 AM

Running warm up/down 20:15 [2] 3.72 km (5:27 / km) +20m 5:18 / km
shoes: Nike Air Zoom Pegasus 35

warm up (+ drills) and strides

Running race 23:12 [5] 6.17 km (3:46 / km) +45m 3:38 / km
shoes: Nike Zoom Rival D10

Wisconsin pre-nationals XC

Running warm up/down 28:19 [2] 4.86 km (5:50 / km) +35m 5:37 / km
shoes: Nike Air Zoom Pegasus 35

extended warm down

Friday Oct 12, 2018 #

2 PM

Running 36:38 [2] 6.83 km (5:22 / km) +35m 5:14 / km
ahr:133 max:157 shoes: Nike Air Zoom Pegasus 35

Jogging the course for tomorrow's race, then drills and strides. Freezing in Wisconsin.

Thursday Oct 11, 2018 #

1 PM

Running 48:16 [2] 9.93 km (4:52 / km) +20m 4:49 / km
ahr:141 max:160 shoes: Nike Air Zoom Pegasus 35

Post-flight run with the team in Chicago by Lake Michigan, I didn't realise Chicago was so cool! Really nice run and feels so much easier than in the heat and humidity of Texas. Staying here tonight and then driving to Madison, Wisconsin tomorrow for pre-nationals XC on Saturday.

Wednesday Oct 10, 2018 #

8 AM

Running 21:00 [2] 4.0 km (5:15 / km)
ahr:142 max:161 shoes: Nike Air Zoom Pegasus 35 #2

jog to and from the pool

Aqua jogging 45:00 [1]

Swimming 15:00 [2]

Tuesday Oct 9, 2018 #

7 AM

Running warm up/down 19:12 [2] 3.62 km (5:18 / km)
ahr:139 max:152 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)
2 x 200m at 45s pace

Running intervals (track) 31:50 [4] 4.8 km (6:38 / km)
shoes: Nike Air Zoom Pegasus 35

1 mile, 2 x 1km, 2 x 400m (4')
Short session with long recoveries before racing at the weekend. (Recovery between 4's was 3:30)
Aiming for 6 min mile, 3:45 for the km's, 86s for the 4's.
Times:
6:00 (ahr 172, mhr 183)
3:44 (ahr 170, mhr 185)
3:42 (ahr 174, mhr 187)
85s (ahr 162, mhr 180)
85s (ahr 164, mhr 180)

Running warm up/down 17:44 [2] 3.21 km (5:31 / km)
ahr:156 max:164 shoes: Nike Air Zoom Pegasus 35

warm down
4 PM

S&C 15:00 [2]

Bodyweight S&C

Monday Oct 8, 2018 #

8 AM

Aqua jogging 1:00:00 [1]

9 AM

Swimming 30:00 [2]

10 AM

S&C 30:00 [2]

Core and glutes

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