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Training Log Archive: Jemmerson

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running6 6:21:36 44.99(8:29) 72.41(5:16)
  Swimming2 1:30:00
  Aqua jogging 2 1:00:00
  S&C2 1:00:00
  Total10 9:51:36 44.99 72.41

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MoTuWeThFrSaSu

Sunday Sep 15 #

6 AM

Running long 1:42:39 [2] 19.74 km (5:12 / km)
ahr:152 max:168 shoes: Nike Air Zoom Pegasus 35 #3

Saturday Sep 14 #

3 PM

Swimming 45:00 [2]

2200 yards (2.01km)

Aqua jogging 30:00 [1]

Friday Sep 13 #

8 AM

Running 10:06 [2] 2.0 km (5:03 / km)
shoes: Nike Air Zoom Pegasus 35 #4

pre-race shake out
5 PM

Running warm up/down 17:21 [2] 3.23 km (5:22 / km)
shoes: Nike Air Zoom Pegasus 35 #4

warm up (+ drills and strides), still very hot at this time, about 34 degrees!

Running race 14:45 [5] 4.0 km (3:41 / km)
shoes: UA SpeedForm spikes

Rice Invitational XC
Not expecting much given the summer I've had, only just been getting back into proper training over the last couple of weeks, also we've not eased off at all for this race as it doesn't mean anything. Not where I want to be but not a bad place to start from, good to have a race under the belt and things will improve from here. Ankle feeling good, but achey afterwards on the drive home and over night.

Running intervals 22:00 [4] 3.84 km (5:44 / km)
shoes: Nike Air Zoom Pegasus 35 #4

post-race 6 x 2' (2')

Running warm up/down 20:02 [2] 3.21 km (6:14 / km)
shoes: Nike Air Zoom Pegasus 35 #4

warm down

Thursday Sep 12 #

7 AM

Running 50:00 [2] 9.0 km (5:33 / km)
ahr:137 max:159 shoes: Nike Air Zoom Pegasus 35 #4

warm up (+ drills), 4 x 200m (3'), extended warm down

Wednesday Sep 11 #

6 AM

Running 1:09:49 [2] 13.33 km (5:14 / km)
ahr:154 max:168 shoes: Nike Air Zoom Pegasus 35 #3

3 PM

S&C 30:00 [2]

Tuesday Sep 10 #

6 AM

Running warm up/down 17:34 [2] 3.23 km (5:26 / km)
ahr:135 max:157 shoes: Nike Air Zoom Pegasus 35 #3

warm up (+ drills and strides)

Running intervals (grass) 38:00 [4] 7.61 km (5:00 / km)
shoes: Nike Air Zoom Pegasus 35 #3

7 x 1km (90")
Splits:
4:03 (ahr 164, mhr 179)
3:58 (ahr 174, mhr 186)
3:59 (ahr 178, mhr 188)
4:02 (ahr 181, mhr 189)
4:02 (ahr 183, mhr 192)
4:02 (ahr 186, mhr 192)
4:04 (ahr 186, mhr 194)
Plan was 8 reps and to start with 4 minute reps and gradually pick it up which we thought would be easy but it was a big struggle for everyone today. Extremely humid and the ground was really spongey.

Running warm up/down 19:20 [2] 3.22 km (6:00 / km)
ahr:155 max:166 shoes: Nike Air Zoom Pegasus 35 #3

warm down

Monday Sep 9 #

8 AM

Swimming 45:00 [2]

2150 yards (1.97km)

Aqua jogging 30:00 [1]

10 AM

S&C 30:00 [2]

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