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Training Log Archive: Jemmerson

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running6 6:44:56 49.26(8:13) 79.28(5:06)
  S&C2 1:20:00
  Cycling1 45:00
  Aqua jogging 1 30:00
  Swimming1 30:00
  Total10 9:49:56 49.26 79.28

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Sunday Sep 22 #

6 AM

Running long 1:42:18 [2] 19.35 km (5:17 / km)
ahr:154 max:173 shoes: Nike Air Zoom Pegasus 35 #3

Getting back to some decent mileage now, ankle still not 100% and still have problems with some movements but making good progress.

Saturday Sep 21 #

10 AM

Cycling 45:00 [2]

spin ft. the Boro
(pool closed this weekend)

Friday Sep 20 #

7 AM

Running warm up/down 18:26 [2] 3.37 km (5:28 / km)
ahr:138 max:151 shoes: Nike Air Zoom Pegasus 35 #3

warm up (+ drills) and strides

Running tempo 40:37 [4] 9.76 km (4:10 / km)
ahr:177 max:190 shoes: Nike Air Zoom Pegasus 35 #3

6 mile tempo at the 'hike and bike', aiming for 6:50 miles with a pick up.
Splits: 6:50, 6:50, 6:46, 6:48, 6:45, 6:38
Tough day with tricky weather conditions but work done.

Running warm up/down 18:44 [2] 3.18 km (5:53 / km)
ahr:159 max:169 shoes: Nike Air Zoom Pegasus 35 #3

warm down
3 PM

Running 46:22 [2] 8.94 km (5:11 / km)
ahr:153 max:170 shoes: Nike Air Zoom Pegasus 35 #3

No Friday afternoon 300s, track too wet and more heavy rain this afternoon, so just a run instead.

Thursday Sep 19 #

5 PM

Running 37:16 [2] 7.0 km (5:19 / km)
ahr:147 max:158 shoes: Nike Air Zoom Pegasus 35 #3

Storm even worse overnight and this morning, lots of lightning and lots of flooding so spent most of the day trapped inside. Mostly cleared early afternoon and flooding drained quickly so got out for a run later on.

Wednesday Sep 18 #

10 AM

Running 1:06:19 [2] 12.88 km (5:09 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Successfully timed it to avoid lightning, absolutely drenched though. The joys of storm Imelda.
3 PM

S&C 50:00 [2]

Tuesday Sep 17 #

2 PM

Running warm up/down 18:44 [2] 3.69 km (5:05 / km)
ahr:143 max:164 shoes: Nike Air Zoom Pegasus 35 #4

Warm up (+ drills) and 2 x 200m at 47s pace
Spent most of the day waiting for a break in the thunderstorm, impossible to avoid the rain though.

Running intervals (track) 39:00 [4] 8.2 km (4:45 / km)
ahr:179 max:195 shoes: Nike Air Zoom Pegasus 35 #4

3 x 1 mile, 1200m, 800m, 2 x 400m (90")
Having a shocker of a day, whole body feeling awful. Good for the mile reps but then fell off the pace, some of the recoveries were longer too.

Running warm up/down 17:10 [2] 2.91 km (5:54 / km)
ahr:155 max:163 shoes: Nike Air Zoom Pegasus 35 #4

Warm down, struggling just to move one leg in front of the other, definitely hadn't eaten enough today due to not knowing when we would be able to fit the session in.

Monday Sep 16 #

8 AM

Swimming 30:00 [2]

1450 yards (1.33km)

Aqua jogging 30:00 [1]

9 AM

S&C 30:00 [2]

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