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Training Log Archive: Jemmerson

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running7 8:03:05 60.27(8:01) 97.0(4:59)
  S&C2 1:10:00
  Swimming1 45:00
  Total10 9:58:05 60.27 97.0

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MoTuWeThFrSaSu

Sunday Feb 9 #

7 AM

Running long 1:44:05 [2] 20.92 km (4:59 / km)
ahr:147 max:168 shoes: Brooks Adrenaline GTS #4

Saturday Feb 8 #

9 AM

Running 36:24 [2] 7.25 km (5:01 / km)
ahr:136 max:147 shoes: Brooks Ghost 12

(+ strides)

Friday Feb 7 #

6 AM

Running warm up/down 17:13 [2] 3.42 km (5:02 / km)
ahr:134 max:147 shoes: Nike Air Zoom Pegasus 35 #4

warm up (+ drills) and strides

Running tempo 38:10 [4] 9.81 km (3:53 / km)
ahr:165 max:186 shoes: Nike Air Zoom Pegasus 35 #4

Tempo at the 'hike and bike' - split into 4 miles + 2 miles
Aiming for 6:40 x3 and 6:10, then a 3 minute rest, and then match the previous mile and finish with a sub-6.
Splits: 6:41, 6:38, 6:41, 6:06, 6:05, 5:55
Feeling great.

Running warm up/down 17:46 [2] 3.23 km (5:30 / km)
ahr:136 max:148 shoes: Nike Air Zoom Pegasus 35 #4

warm down
3 PM

Running warm up/down 15:45 [2] 3.22 km (4:53 / km)
ahr:138 max:148 shoes: Brooks Ghost 12

warm up

Running (track) 20:00 [3] 3.3 km (6:04 / km)
ahr:131 max:183 shoes: UA Velociti Racer

8 x 300m (3') - 58, 58, 57, 54, 54, 54, 53, 51
Very windy, running 2 bends to avoid the worst of it.
(Total time - 28:30)

Running warm up/down 17:02 [2] 3.13 km (5:27 / km)
ahr:140 max:149 shoes: Brooks Ghost 12

warm down

Thursday Feb 6 #

9 AM

Running 39:47 [2] 8.23 km (4:50 / km)
ahr:145 max:158 shoes: Brooks Adrenaline GTS #4

(+ strides)

Wednesday Feb 5 #

9 AM

Running 1:23:09 [2] 16.16 km (5:09 / km)
shoes: Brooks Ghost 12

torrential rain
3 PM

S&C 40:00 [2]

Tuesday Feb 4 #

7 AM

Running warm up/down 18:42 [2] 3.65 km (5:07 / km)
ahr:138 max:155 shoes: Brooks Ghost 12

warm up (+ drills) and 2 x 200m in 42s

Running intervals (track) 56:05 [4] 11.44 km (4:54 / km)
shoes: UA Velociti Racer

Mile breakdown
Mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90", 1200m)
Aiming for 5:40 mile, 2:44 and 2:40 800's, 78" and 76" for each set of 4's. Recovery jogs 2 minutes per lap (in lane 3) but this time we were also given a bit of time after the recovery jog to get ice towels and a drink because it was hot and humid and to focus on getting a bit sharper.
Splits:
5:41 (ahr 175, mhr 188)
2:44 (ahr 184, mhr 192)
2:40 (ahr 185, mhr 195)
79 (ahr 175, mhr 191)
77 (ahr 177, mhr 190)
78 (ahr 175, mhr 190)
79 (ahr 174, mhr 189)
77 (ahr 174, mhr 188)
76 (ahr 177, mhr 191)
77 (ahr 178, mhr 191)
76 (ahr 178, mhr 191)
Good session, very tough.

Running warm up/down 18:57 [2] 3.24 km (5:51 / km)
ahr:141 max:152 shoes: Brooks Ghost 12

warm down

Monday Feb 3 #

8 AM

Swimming 45:00 [2]

10 AM

S&C 30:00 [2]

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