Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jemmerson

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running6 6:18:09 44.77(8:27) 72.05(5:15)
  Swimming2 1:30:00
  S&C2 1:20:00
  Aqua jogging 1 30:00
  Total9 9:38:09 44.77 72.05

«»
2:01
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 14 #

8 AM

Running warm up/down 23:33 [2] 4.41 km (5:20 / km)
ahr:144 max:153 shoes: Nike Air Zoom Pegasus 35 #3

Warm up (+ drills), 2 x 200m at 44s pace

Running intervals (track) 32:00 [4] 5.0 km (6:24 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Pre-meet session: mile, 2 x 1km, 2 x 400m (4')
Very very strong wind so paces slowed down, aiming for 6:00 mile, 3:45 for km's and 82s for 4s.
Times:
6:04 (ahr 168, mhr 181)
3:42 (ahr 170, mhr 182)
3:44 (ahr 170, mhr 182)
81s (ahr 162, mhr 179)
81s (ahr 162, mhr 180)

Running warm up/down 16:57 [2] 3.22 km (5:16 / km)
ahr:150 max:157 shoes: Nike Air Zoom Pegasus 35 #3

Warm down
(Track session instead of usual long run because racing on Thursday)

Saturday Apr 13 #

10 AM

Running 51:52 [2] 10.0 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Friday Apr 12 #

8 AM

Running warm up/down 17:17 [2] 3.36 km (5:09 / km)
ahr:143 max:155 shoes: Nike Air Zoom Pegasus 35 #3

Warm up (+ drills and strides)

Running tempo 39:48 [4] 9.74 km (4:05 / km)
ahr:180 max:193 shoes: Nike Air Zoom Pegasus 35 #3

6 mile tempo at the 'hike and bike', just aiming for 6:40s.
Mile splits: 6:40, 6:39, 6:44, 6:39, 6:40, 6:25

Running warm up/down 16:57 [2] 3.22 km (5:16 / km)
ahr:163 max:169 shoes: Nike Air Zoom Pegasus 35 #3

Warm down
(no 300s this afternoon because racing on Thursday)

Thursday Apr 11 #

8 AM

Running 25:54 [2] 4.84 km (5:21 / km)
shoes: Nike Air Zoom Pegasus 35 #3

To and from the pool

Swimming 45:00 [2]

2150 yards (1.97km)

Wednesday Apr 10 #

7 AM

Running 1:16:07 [2] 14.5 km (5:15 / km)
shoes: Nike Air Zoom Pegasus 35 #2

3 PM

S&C 45:00 [2]

whole body s&c stuff

Tuesday Apr 9 #

7 AM

Running warm up/down 21:57 [2] 4.03 km (5:27 / km)
ahr:144 max:153 shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills and strides)

Running intervals (track) 29:00 [4] 4.9 km (5:55 / km)
shoes: Nike Air Zoom Streak LT4

5 x 4 x 200m (30", 2')
Aiming to start around 39-40s and get slightly quicker.

Splits:
40s (ahr 135, mhr 153)
41s (ahr 155, mhr 166)
37s (ahr 162, mhr 173)
39s (ahr 166, mhr 174)

39s (ahr 152, mhr 169)
38s (ahr 166, mhr 177)
38s (ahr 170, mhr 179)
38s (ahr 172, mhr 182)

37s (ahr 156, mhr 176)
38s (ahr 174, mhr 183)
38s (ahr 177, mhr 184)
36s (ahr 177, mhr 186)

37s (ahr 161, mhr 178)
38s (ahr 176, mhr 186)
36s (ahr 179, mhr 188)
36s (ahr 180, mhr 190)

37s (ahr 163, mhr 182)
36s (ahr 179, mhr 189)
37s (ahr 183, mhr 189)
34s (ahr 185, mhr 192)

Good session, quite different to what we normally do.

Running warm up/down 26:47 [2] 4.83 km (5:33 / km)
ahr:154 max:164 shoes: Nike Air Zoom Pegasus 35 #2

extended warm down

Monday Apr 8 #

8 AM

Swimming 45:00 [2]

2100 yards (1.92km)

Aqua jogging 30:00 [1]

10 AM

S&C 35:00 [2]

Core and glutes

« Earlier | Later »