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Training Log Archive: jemmerson

In the 7 days ending Feb 17, 2019:

activity

time

miles

Running

5:44:21

42.55

(8:06)

68.48

(5:02)

Swimming

2:10:00

S&C

1:25:00

Aqua jogging

1:00:00

Total

10:19:21

42.55

68.48

1:56

0:00

» now

Sunday Feb 17, 2019 #

11 AM

Running 50:09 [2] 9.71 km (5:10 / km)
shoes: Nike Air Zoom Pegasus 35 #2

had a really good stretch and roll before running and feeling better today, still very tight so ran less than originally planned

Saturday Feb 16, 2019 #

8 AM

Running 28:41 [2] 5.24 km (5:28 / km)
ahr:143 max:156 shoes: Nike Air Zoom Pegasus 35 #2

calf really not good today, struggling and cut it short

3 PM

Swimming 45:00 [2]

2200 yards (2.01km)

Friday Feb 15, 2019 #

8 AM

Running warm up/down 17:55 [2] 3.38 km (5:18 / km)
ahr:145 max:156 shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills) and strides

Running tempo 39:43 [4] 9.7 km (4:06 / km)
ahr:180 max:191 shoes: Nike Air Zoom Pegasus 35 #2

6 mile tempo at the 'hike and bike', aiming for 6:40 miles with the last mile fast, thought it would be very comfortable but actually found it really tough today, frustrating because I felt so good on last week's tempo. Very high humidity doesn't help. Also big headwind on last half mile of the 2 mile loop.
Splits: 6:37, 6:37, 6:37, 6:39, 6:40, 6:30

Running warm up/down 17:54 [2] 3.22 km (5:34 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm down, calf tightened up massively so really struggled with the warm down

Thursday Feb 14, 2019 #

9 AM

Running 31:35 [2] 6.0 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 35 #3

to and from the pool, horrific headwind on way home

Swimming 40:00 [2]

Aqua jogging 30:00 [1]

Wednesday Feb 13, 2019 #

7 AM

Running 1:06:15 [2] 12.92 km (5:08 / km)
ahr:151 max:160 shoes: Nike Air Zoom Pegasus 35 #2

took about 3 or 4 miles for calf to loosen off, then plain sailing

12 PM

S&C 50:00 [2]

Rolling, mobility stuff and bar warm up

5 x 3 hang cleans (75lbs, 85lbs, 90lbs x2, 95lbs)

5 x 5 front squats (75lbs, 85lbs, 90lbs x2, 95lbs)

4 x 5 push press (70lbs x2, 75lbs x2)
with 3 x 10 clam shells with resistance band on each side

3 x 6 s/l RDLs each leg (75lbs)
with 3 x 15 s/l heel raises each leg

8 minute core circuit

Tuesday Feb 12, 2019 #

7 AM

Running warm up/down 19:05 [2] 3.68 km (5:11 / km)
ahr:145 max:158 shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills) and 2 x 200m at 43s pace
calf tight initially and loosened off

Running intervals (track) 55:30 [4] 11.4 km (4:52 / km)
shoes: Nike Air Zoom Pegasus 35 #2

The dreaded mile breakdown
1 mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90s, 1200m)
Aiming for 5:48 for 1 mile, 2:48 and 2:44 for 800s, 80s and 78s for each set of 400s. Recovery jogs supposed to be 2 minutes per lap, so heart rate never really comes down, although pace was actually a bit slower than that (and running in lane 3/4).
Times:
5:48 (ahr 175, mhr 186)
2:48 (ahr 185, mhr 192)
2:46 (ahr 187, mhr 192)
81s (ahr 184, mhr 191)
80s (ahr 175, mhr 189)
80s (ahr 175, mhr 189)
80s (ahr 173, mhr 188)
79s (ahr 182, mhr 190)
79s (ahr 175, mhr 187)
79s (ahr 175, mhr 187)
78s (ahr 175, mhr 188)
Legs like jelly on the last couple of 400s. Good session.

Running warm up/down 17:34 [2] 3.23 km (5:26 / km)
ahr:154 max:161 shoes: Nike Air Zoom Pegasus 35 #2

warm down
calf fine during session but tightened up a lot now

Monday Feb 11, 2019 #

8 AM

Swimming 45:00 [2]

2150 yards (1.97km)

Aqua jogging 30:00 [1]

10 AM

S&C 35:00 [2]

core and glutes

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