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Training Log Archive: Jemmerson

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running7 8:00:09 60.29(7:58) 97.02(4:57)
  Swimming1 45:00
  S&C1 10:00
  Total9 8:55:09 60.29 97.02

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Sunday Jan 26 #

8 AM

Running long 1:40:32 [2] 20.92 km (4:48 / km)
ahr:151 max:161 shoes: Brooks Adrenaline GTS #4

Saturday Jan 25 #

9 AM

Running 49:36 [2] 10.0 km (4:58 / km)
ahr:143 max:156 shoes: Brooks Ghost 12

Friday Jan 24 #

6 AM

Running warm up/down 17:39 [2] 3.39 km (5:12 / km)
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 35 #4

warm up (+ drills) and strides

Running tempo 38:58 [4] 9.76 km (4:00 / km)
ahr:170 max:191 shoes: Nike Air Zoom Pegasus 35 #4

6 mile tempo at the 'hike and bike', aiming to start with a 6:50 and get a bit quicker each mile to a 6:30 on the 5th, then go for a sub-6 at the end.
Splits: 6:49, 6:42, 6:37, 6:34, 6:28, 5:45
Feeling pretty comfortable throughout and smashed the last mile! Great weather conditions today.

Running warm up/down 17:07 [2] 3.23 km (5:18 / km)
ahr:147 max:155 shoes: Nike Air Zoom Pegasus 35 #4

warm down
3 PM

Running warm up/down 15:59 [2] 3.39 km (4:43 / km)
ahr:144 max:154 shoes: Brooks Ghost 12

warm up (+ drills)

Running (track) 20:00 [3] 3.36 km (5:57 / km)
ahr:132 max:183 shoes: UA Velociti Racer

8 x 300m (3') - 58, 58, 57, 56, 53, 53, 53, 51
(Total time - 28:40)

Running warm up/down 16:53 [2] 3.22 km (5:15 / km)
ahr:145 max:153 shoes: Brooks Ghost 12

warm down

Thursday Jan 23 #

3 PM

Swimming 45:00 [2]

Wednesday Jan 22 #

7 AM

Running 1:14:15 [2] 14.52 km (5:07 / km)
ahr:143 max:158 shoes: Brooks Adrenaline GTS #4

rolled my ankle slightly about half way, had to stop for a bit but then able to carry on, just running slower after that

Tuesday Jan 21 #

7 AM

Running warm up/down 17:35 [2] 3.68 km (4:47 / km)
ahr:144 max:164 shoes: Brooks Ghost 12

warm up (+ drills) and 2 x 200m in 40s

Running intervals (track) 42:00 [4] 7.87 km (5:20 / km)
shoes: UA Velociti Racer

400m (3'), 6 x 800m (2')
Then 1 lap walk and 4 x 200m (200m walk)
I was told to run 75s 400 and 2:40 800's which was completely unrealistic, so after struggling to hit the pace I waited and slotted in with the other girls. (A couple of the recoveries ended up being a bit longer.)
Splits:
75 (ahr 147, mhr 178)
2:44 (ahr 170, mhr 181)
2:47 (ahr 172, mhr 184)
2:50 (ahr 169, mhr 184)
2:50 (ahr 171, mhr 183)
2:49 (ahr 171, mhr 183)
2:46 (ahr 174, mhr 184)
200's - 35, 35, 34, 33
Annoyed with this session, the first 400 and first 800 definitely made the rest of the session harder than it needed to be, if I had been able to start with a slightly slower pace I probably would have been able to keep it up. Generally just not feeling great today anyway. 200's good though.
(Total time - 49:30)

Running warm up/down 21:17 [2] 4.0 km (5:19 / km)
ahr:139 max:153 shoes: Brooks Ghost 12

warm down

Monday Jan 20 #

9 AM

Running 48:18 [2] 9.68 km (4:59 / km)
ahr:146 max:161 shoes: Brooks Ghost 12

pool and gym shut for MLK day so swapping cross training day to Thursday this week
10 AM

S&C 10:00 [2]

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