Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Mar 16, 2019:

activity

time

miles

Running

4:02:51

30.39

(7:59)

48.91

(4:58)

Swimming

1:45:00

Aqua jogging

1:42:00

S&C

1:15:00

Underwater treadmill

45:00

Total

9:29:51

30.39

48.91

2:03

0:00

» now

Saturday Mar 16, 2019 #

Note
(rest day)

Gym and pool shut from Friday to Sunday, rest day it is then.

C • Resting 1

Friday Mar 15, 2019 #

9 AM

Running warm up/down 16:24 [2] 3.22 km (5:06 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills and strides)

Running 26:03 [4] 6.5 km (4:00 / km)
ahr:177 max:189 shoes: Nike Air Zoom Pegasus 35 #2

4 mile tempo at the 'hike and bike', shorter than usual to test the calf, just told to stick with 6:40 miles with a pick up in the last mile. Very strong headwind on 2nd half mile of the 2 mile loop (and tailwind on last half mile).
Splits: 6:39, 6:37, 6:41, 6:04
Calf fine.

Running 17:08 [2] 3.22 km (5:19 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm down, feeling the calf a bit for the first mile

Thursday Mar 14, 2019 #

5 PM

Swimming 30:00 [2]

1500 yards (1.37km)

Aqua jogging 30:00 [1]

Wednesday Mar 13, 2019 #

8 AM

Running 1:07:14 [2] 12.88 km (5:13 / km)
shoes: Nike Air Zoom Pegasus 35 #2

1 PM

S&C 45:00 [2]

Mobility stuff and bar warm up

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

3 x 6 s/l RDLs each leg (75lbs)

4 x 5 push press (70lbs)
with 4 x 5 split squats each side (70lbs)

8 minute core circuit