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Training Log Archive: Jemmerson

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running7 7:26:57 55.07(8:07) 88.63(5:03) 46
  Swimming1 45:00
  S&C1 30:00
  Total9 8:41:57 55.07 88.63 46

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Sunday Jan 19 #

9 AM

Running long 1:43:28 [2] 20.94 km (4:56 / km)
ahr:145 max:162 shoes: Nike Air Zoom Pegasus 35 #4

cooler and a lot less humid than it has been, nice

Saturday Jan 18 #

11 AM

Running 48:45 [2] 9.66 km (5:03 / km)
ahr:143 max:155 shoes: Brooks Adrenaline GTS #4

Friday Jan 17 #

12 PM

Running warm up/down 19:51 [2] 4.01 km (4:57 / km) +10m 4:53 / km
shoes: Brooks Ghost 12

warm up (+ drills and strides)

Running race 5:08 [5] 1.0 mi (5:08 / mi)
shoes: UA SpeedForm spikes

Mile indoors at Texas A&M Ted Nelson Invitational. Tactically ran the race well but disappointed with the time as I know I'm fitter than this time last year but probably just feeling the effects of the last few weeks of high mileage. Training through the first few races of the indoor season with all focus on conference.

Running intervals 30:00 [3] 5.05 km (5:56 / km) +24m 5:48 / km
shoes: Brooks Ghost 12

Post-race 8 x 2' (2')

Running warm up/down 24:53 [2] 4.85 km (5:08 / km) +12m 5:04 / km
shoes: Brooks Ghost 12

extended warm down

Thursday Jan 16 #

9 AM

Running warm up/down 19:51 [2] 3.96 km (5:01 / km)
ahr:143 max:153 shoes: Brooks Ghost 12

warm up (+ drills)

Running 8:00 [2] 1.4 km (5:43 / km)
ahr:124 max:165 shoes: Brooks Ghost 12

pre-meet 4 x 200m (3'), aiming for 37s

Running warm up/down 20:47 [2] 4.09 km (5:05 / km)
ahr:145 max:156 shoes: Brooks Ghost 12

warm down

Wednesday Jan 15 #

9 AM

Running 1:18:28 [2] 16.06 km (4:53 / km)
shoes: Nike Air Zoom Pegasus 35 #4

Tuesday Jan 14 #

10 AM

Running warm up/down 15:50 [2] 3.25 km (4:52 / km)
shoes: Brooks Ghost 12

warm up (+ drills)

Running intervals (track) 20:00 [3] 3.28 km (6:06 / km)
shoes: UA Velociti Racer

Pre-meet session: 4 x 400m, 4 x 200m (3')
Aiming for 78s 4's and 35s 2's.
Splits:
77 (ahr 162, mhr 183)
78 (ahr 169, mhr 185)
78 (ahr 170, mhr 186)
75 (ahr 171, mhr 188)
36 (ahr 159, mhr 179)
36 (ahr 161, mhr 180)
34 (ahr 157, mhr 179)
33 (ahr 158, mhr 180)
Good.
(First two 200's into light wind, next two with the wind)
(Total time - 28:30)

Running warm up/down 20:52 [2] 4.04 km (5:10 / km)
shoes: Brooks Ghost 12

warm down
5 PM

Running 31:04 [2] 6.43 km (4:50 / km)
shoes: Brooks Adrenaline GTS #4

Monday Jan 13 #

10 AM

Swimming 45:00 [2]

11 AM

S&C 30:00 [2]

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