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Training Log Archive: Jemmerson

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running8 7:26:03 55.98(7:58) 90.09(4:57)
  Swimming1 45:00
  S&C2 45:00
  Total11 8:56:03 55.98 90.09

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MoTuWeThFrSaSu

Sunday Feb 16 #

8 AM

Running long 1:42:21 [2] 20.92 km (4:54 / km)
shoes: Nike Air Zoom Pegasus 35 #4

Saturday Feb 15 #

11 AM

Running 48:02 [2] 10.0 km (4:48 / km)
ahr:148 max:163 shoes: Brooks Adrenaline GTS #4

Friday Feb 14 #

10 AM

Running 10:03 [2] 2.14 km (4:42 / km)
shoes: Brooks Ghost 12

shakeout
2 PM

Running warm up/down 20:44 [2] 4.35 km (4:46 / km)
shoes: Brooks Ghost 12

warm up (+ drills) and 2 x 200m in 38s

Running race 5:02 [5] 1.0 mi (5:02 / mi)
shoes: UA SpeedForm spikes

Howie Ryan Invitational, Mile
Annoyed with myself because I know I could have raced it better (and maybe broken 5), didn't make great decisions in the later stages, just not used to being in those kind of racing situations (give me a 10k pls), looking back I know exactly what I did wrong but all good learning experience.

Running intervals (track) 16:20 [3] 3.4 km (4:48 / km)
shoes: Brooks Ghost 12

post-race 4 x 800m, slooooow, big strugs

Running warm up/down 32:37 [2] 6.4 km (5:06 / km)
shoes: Brooks Ghost 12

4 mile warm down courtesy of Tony, some more strugs

Thursday Feb 13 #

9 AM

Running 47:00 [2] 9.67 km (4:52 / km)
shoes: Brooks Ghost 12

WU, 4 x 200m (3'), WD

Wednesday Feb 12 #

7 AM

Running 1:12:03 [2] 14.5 km (4:58 / km)
shoes: Brooks Adrenaline GTS #4

(+ strides)
3 PM

S&C 15:00 [2]

Tuesday Feb 11 #

7 AM

Running 22:42 [2] 4.43 km (5:07 / km)
ahr:139 max:160 shoes: Brooks Adrenaline GTS #4

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

Running intervals (track) 17:30 [3] 2.2 km (7:57 / km)
shoes: UA Velociti Racer

Pre-meet session: 800m, 2 x 400m, 200m (4')
Aiming for 2:40 800, 75s 4's, 35s 200.
Splits:
2:42 (ahr 171, mhr 183)
75 (ahr 161, mhr 181)
75 (ahr 160, mhr 180)
35 (ahr 146, mhr 164)
Rain and strong winds this morning, track very wet, wind caught me out on the 800.

Running warm up/down 21:11 [2] 4.03 km (5:15 / km)
ahr:140 max:154 shoes: Brooks Adrenaline GTS #4

warm down
4 PM

Running 30:28 [2] 6.44 km (4:44 / km)
ahr:147 max:159 shoes: Brooks Ghost 12

Monday Feb 10 #

8 AM

Swimming 45:00 [2]

10 AM

S&C 30:00 [2]

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