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Training Log Archive: Jemmerson

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running7 7:11:37 53.28(8:06) 85.74(5:02)
  Swimming1 45:00
  S&C2 40:00
  Total10 8:36:37 53.28 85.74

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MoTuWeThFrSaSu

Sunday Feb 2 #

8 AM

Running long 1:28:53 [2] 17.71 km (5:01 / km)
ahr:148 max:162 shoes: Brooks Adrenaline GTS #4

slightly cut long run, legs not feeling so good today

Saturday Feb 1 #

8 AM

Running 15:51 [2] 3.23 km (4:54 / km)
shoes: Brooks Adrenaline GTS #4

shakeout
4 PM

Running warm up/down 20:15 [2] 4.25 km (4:46 / km)
shoes: Brooks Ghost 12

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

Running race 9:55 [5] 3.0 km (3:18 / km)
shoes: UA SpeedForm spikes

Houston G5 and Super 22 Invitational, 3000m
Sub-10, buzzing!

Running intervals (track) 14:50 [3] 2.16 km (6:52 / km)
shoes: Brooks Ghost 12

Post-race 5 x 400m (2')

Running warm up/down 21:20 [2] 3.85 km (5:32 / km)
shoes: Brooks Ghost 12

warm down

Friday Jan 31 #

9 AM

Running warm up/down 20:16 [2] 4.07 km (4:59 / km)
shoes: Brooks Ghost 12

warm up

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

pre meet 4 x 200m (3')

Running warm up/down 20:00 [2] 4.14 km (4:50 / km)
ahr:142 max:154 shoes: Brooks Ghost 12

warm down

Thursday Jan 30 #

9 AM

Running 54:40 [2] 11.27 km (4:51 / km)
ahr:151 max:161 shoes: Brooks Adrenaline GTS #4

(including strides at the end)

Wednesday Jan 29 #

7 AM

Running 1:19:08 [2] 16.11 km (4:55 / km)
ahr:148 max:159 shoes: Nike Air Zoom Pegasus 35 #4

3 PM

S&C 10:00 [2]

Tuesday Jan 28 #

7 AM

Running warm up/down 21:27 [2] 4.42 km (4:51 / km)
ahr:143 max:157 shoes: Brooks Ghost 12

warm up (+ drills) and 2 x 200m in 41s

Running intervals (track) 30:40 [4] 5.13 km (5:59 / km)
shoes: UA Velociti Racer

Pre-meet: Mile, 2 x 1km, 2 x 400m (4')
Aiming for 5:32 mile, 3:30 km's and sub-80s 4's.
Splits: 5:33, 3:31, 3:28, 79, 76
Good session.
(HR monitor giving some funny values...)

Running warm up/down 26:22 [2] 5.0 km (5:16 / km)
ahr:145 max:161 shoes: Brooks Ghost 12

extended warm down

Monday Jan 27 #

9 AM

Swimming 45:00 [2]

10 AM

S&C 30:00 [2]

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