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Training Log Archive: Jemmerson

In the 7 days ending Sep 29:

activity # timemileskm+m
  Running6 7:19:28 53.06(8:17) 85.39(5:09)
  S&C2 1:20:00
  Swimming2 1:10:00
  Aqua jogging 2 50:00
  Total10 10:39:28 53.06 85.39

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MoTuWeThFrSaSu

Sunday Sep 29 #

7 AM

Running long 1:38:39 [2] 19.3 km (5:07 / km)
ahr:152 max:167 shoes: Nike Air Zoom Pegasus 35 #3

Saturday Sep 28 #

8 AM

Running 37:16 [2] 7.25 km (5:08 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Friday Sep 27 #

6 AM

Running warm up/down 18:20 [2] 3.4 km (5:24 / km)
ahr:135 max:150 shoes: Nike Air Zoom Pegasus 35 #3

warm up (+ drills) and strides

Running tempo 40:10 [4] 9.76 km (4:07 / km)
ahr:181 max:198 shoes: Nike Air Zoom Pegasus 35 #3

6 mile tempo at the 'hike and bike', aiming for 6:45 miles with last mile hard.
Splits: 6:44, 6:45, 6:44, 6:44, 6:45, 6:27

Running warm up/down 19:35 [2] 3.22 km (6:05 / km)
ahr:150 max:165 shoes: Nike Air Zoom Pegasus 35 #3

warm down
3 PM

Running warm up/down 16:43 [2] 3.22 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 35 #4

warm up

Running 20:00 [3] 3.3 km (6:04 / km)
shoes: Nike Air Zoom Pegasus 35 #4

8 x 300m (3'), nice and controlled, just getting the legs moving.
Around 58-60s, last rep 52s.
(Total time around 29 minutes)

Running warm up/down 17:30 [2] 3.18 km (5:30 / km)
shoes: Nike Air Zoom Pegasus 35 #4

warm down

Thursday Sep 26 #

9 AM

Swimming 40:00 [2]

Aqua jogging 20:00 [1]

Wednesday Sep 25 #

6 AM

Running 1:15:15 [2] 14.5 km (5:11 / km)
ahr:147 max:161 shoes: Nike Air Zoom Pegasus 35 #3

3 PM

S&C 50:00 [2]

Tuesday Sep 24 #

6 AM

Running warm up/down 19:23 [2] 3.62 km (5:21 / km)
ahr:142 max:174 shoes: Nike Air Zoom Pegasus 35 #3

warm up (+ drills) and 2 x 200m at 46s pace

Running intervals (track) 57:00 [4] 11.42 km (4:59 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Mile breakdown
1 mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90s, 1200m)
Aiming for 6:08 for the mile, 3:00 and 2:56 for 800s, 86s and 84s for each set of 400s. Recovery jogs supposed to be about 2 minutes per lap, so heart rate never really comes down, although pace was actually a bit slower than that (and running in lane 3).
Splits:
6:08 (ahr 175, mhr 187)
3:00 (ahr 182, mhr 188)
2:54 (ahr 188, mhr 194)
86 (ahr 187, mhr 191)
85 (ahr 177, mhr 189)
87 (ahr 179, mhr 191)
86 (ahr 177, mhr 188)
85 (ahr 181, mhr 186)
85 (ahr 176, mhr 187)
83 (ahr 176, mhr 184)
77 (ahr 183, mhr 191)
(HR monitor a bit funny in the last set)
Best Tuesday session of the semester so far. Pace slower than when we've done this session before but it was nice to feel in control all the way through rather than dying on the second 800m!

Running warm up/down 19:37 [2] 3.22 km (6:06 / km)
ahr:151 max:167 shoes: Nike Air Zoom Pegasus 35 #3

warm down

Monday Sep 23 #

8 AM

Swimming 30:00 [2]

Aqua jogging 30:00 [1]

9 AM

S&C 30:00 [2]

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