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Training Log Archive: Jemmerson

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running8 6:08:08 45.04(8:10) 72.49(5:05) 310
  S&C1 45:00
  Total9 6:53:08 45.04 72.49 310

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MoTuWeThFrSaSu

Sunday Mar 31 #

5 PM

Running 49:29 [2] 9.9 km (5:00 / km)
ahr:150 max:164 shoes: Nike Air Zoom Pegasus 35 #2

Post-flight run in Houston, very tight calves from racing and hills yesterday, right calf not that much worse than left which is a good sign

Saturday Mar 30 #

10 AM

Running 53:00 [2] 9.7 km (5:28 / km) +310m 4:43 / km
ahr:143 max:174 shoes: Nike Air Zoom Pegasus 35 #2

San Fran and Golden Gate Bridge, awesome, probably more time taking photos than running

Friday Mar 29 #

3 PM

Running 16:33 [2] 3.3 km (5:01 / km)
ahr:145 max:158 shoes: Nike Air Zoom Pegasus 35 #2

Pre-race shake out
8 PM

Running warm up/down 19:58 [2] 3.91 km (5:06 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Warm up (+ drills and strides)

Running race 17:38 [5] 5.0 km (3:32 / km)
shoes: Nike Zoom Matumbo 3

Mike Fanelli Track Classic 5000m

Running warm up/down 16:59 [2] 3.23 km (5:15 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Warm down, calf a bit sore now, to be expected

Thursday Mar 28 #

11 AM

Running 38:30 [2] 7.21 km (5:20 / km)
ahr:140 max:160 shoes: Nike Air Zoom Pegasus 35 #2

Warm up (+ drills), 4 x 30s strides, warm down

Wednesday Mar 27 #

4 PM

Running 43:30 [2] 9.09 km (4:47 / km)
ahr:149 max:160 shoes: Nike Air Zoom Pegasus 35 #2

Travelled to San Francisco for a race on Friday. Easy post-travel run near the track. Had planned to just cross train today but calf suddenly feels great.

Tuesday Mar 26 #

9 AM

Running 59:17 [2] 11.3 km (5:15 / 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 x4)

3 x 6 s/l RDLs each leg (70lbs)
with 3 x 10 s/l heel raises each leg

2 x 5 min core circuit
8 min glute circuit

Monday Mar 25 #

11 AM

Running warm up/down 18:27 [2] 3.63 km (5:05 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Warm up (+ drills), 2 x 200m at 43s pace

Running intervals (track) 18:10 [4] 3.0 km (6:03 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Reduced pre-meet session: 1 mile, 800m, 400m (4')
Shorter session than usual because we raced two days ago and next race is on Friday, and also because it was very hot. Paces slowed down as well, very comfortable.
Times:
5:58 (ahr 178, mhr 190)
2:52 (ahr 178, mhr 191)
77s (ahr 142, mhr 160)

Running warm up/down 16:37 [2] 3.22 km (5:10 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Warm down

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