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Training Log Archive: Jemmerson

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running6 6:34:19 48.46(8:08) 77.99(5:03)
  Swimming2 1:30:00
  S&C2 1:10:00
  Aqua jogging 2 1:00:00
  Total10 10:14:19 48.46 77.99

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MoTuWeThFrSaSu

Sunday Apr 7 #

8 AM

Running long 1:35:29 [2] 18.11 km (5:16 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Good week, back on track now!

Saturday Apr 6 #

10 AM

Running 40:08 [2] 7.43 km (5:24 / km)
ahr:144 max:155 shoes: Nike Air Zoom Pegasus 35 #2

super easy, stretching out tired legs, extremely humid again

Friday Apr 5 #

8 AM

Running warm up/down 16:19 [2] 3.23 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills and strides)

Running tempo 40:17 [4] 9.74 km (4:08 / km)
ahr:180 max:191 shoes: Nike Air Zoom Pegasus 35 #2

6 mile tempo at the 'hike and bike', aiming for 6:40s with a pick up but not my day. Legs not feeling great, 97% humidity not helping.
Mile splits: 6:41, 6:39, 6:41, 6:45, 6:52, 6:36

Running warm up/down 17:33 [2] 3.22 km (5:27 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm down
4 PM

Running warm up/down 16:11 [2] 3.23 km (5:01 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills and strides)

Running 20:00 [3] 3.1 km (6:27 / km)
ahr:135 max:182 shoes: Nike Air Zoom Pegasus 35 #2

Controlled 8 x 200m (3')
(down from usual 300s)
Starting at 38s pace and picking it up to 33s.

Running warm up/down 17:11 [2] 3.23 km (5:19 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Warm down
First full Friday (except swapping 300s for 200s) done since 18th Jan!

Thursday Apr 4 #

9 AM

Swimming 45:00 [2]

2150 yards (1.97km)

Aqua jogging 30:00 [1]

Wednesday Apr 3 #

8 AM

Running 1:05:40 [2] 13.04 km (5:02 / km)
ahr:152 max:161 shoes: Nike Air Zoom Pegasus 35 #2

3 PM

S&C 40:00 [2]

whole body s&c stuff

Tuesday Apr 2 #

7 AM

Running warm up/down 18:13 [2] 3.64 km (5:00 / km)
ahr:142 max:155 shoes: Nike Air Zoom Pegasus 35 #2

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

Running intervals (track) 30:00 [4] 6.8 km (4:25 / km)
shoes: Nike Air Zoom Pegasus 35 #2

8 x 1km (1') turned into 4 x 1km, 800m, 600m, 1km due to a toilet break...
Coach not too fussed about this session because everyone feeling tired from race and travel etc so just about putting some work in, aiming for about 3:40-45s.
Splits:
3:42 (ahr 164, mhr 178)
3:44 (ahr 172, mhr 183)
3:40 (ahr 176, mhr 185)
3:44 (ahr 179, mhr 187)
2:58 (ahr 177, mhr 188)
2:14 (ahr 165, mhr 180)
3:43 (ahr 179, mhr 186)

Running warm up/down 17:18 [2] 3.22 km (5:22 / km)
ahr:152 max:162 shoes: Nike Air Zoom Pegasus 35 #2

warm down

Monday Apr 1 #

4 PM

Swimming 45:00 [2]

2150 yards (1.97km)

Aqua jogging 30:00 [1]

6 PM

S&C 30:00 [2]

Core and glutes

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