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Training Log Archive: jemmerson

In the 7 days ending May 17, 2020:

activity # timemileskm+m
  Running7 7:56:12 62.44(7:38) 100.49(4:44) 521
  S&C2 1:05:00
  Total9 9:01:12 62.44 100.49 521

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MoTuWeThFrSaSu

Sunday May 17, 2020 #

10 AM

Running long 1:40:54 [2] 21.0 km (4:48 / km) +140m 4:39 / km
shoes: Brooks Adrenaline GTS #4

Saturday May 16, 2020 #

10 AM

Running 37:23 [2] 7.73 km (4:50 / km) +26m 4:45 / km
shoes: Nike Zoom Structure 21

Friday May 15, 2020 #

11 AM

Running warm up/down 15:43 [2] 3.23 km (4:52 / km) +20m 4:43 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 51:30 [4] 12.88 km (4:00 / km) +90m 3:52 / km
shoes: Nike Zoom Structure 21

8 mile tempo out and back along the greenway
(gentle uphill for miles 1,2,3,5 and down for miles 4,6,7,8)
Splits: 6:40, 6:36, 6:37, 6:29, 6:36, 6:16, 6:12, 6:01
Good.

Running warm up/down 15:27 [2] 3.22 km (4:48 / km)
shoes: Nike Zoom Structure 21

warm down

Thursday May 14, 2020 #

10 AM

Running 55:13 [2] 11.34 km (4:52 / km) +43m 4:47 / km
shoes: Brooks Adrenaline GTS #4

11 AM

S&C 30:00 [1]

Wednesday May 13, 2020 #

10 AM

Running 1:18:38 [2] 16.15 km (4:52 / km) +109m 4:43 / km
shoes: Brooks Adrenaline GTS #4

Tuesday May 12, 2020 #

11 AM

Running warm up/down 16:18 [2] 3.42 km (4:46 / km) +13m 4:41 / km
shoes: Nike Zoom Structure 21

warm up (+ drills) and strides

Running intervals (grass) 40:00 [4] 8.2 km (4:53 / km) +30m 4:47 / km
shoes: Nike Zoom Structure 21

1,2,3,4,5,4,3,2,1' (1'), 4 x 30" (1')
0.28km, 0.54km, 0.79km, 1.05km, 1.29km, 1.05km, 0.81km, 0.56km, 0.30km

Running warm up/down 16:10 [2] 3.21 km (5:02 / km)
shoes: Nike Zoom Structure 21

warm down

Monday May 11, 2020 #

10 AM

Running 48:56 [2] 10.11 km (4:50 / km) +50m 4:43 / km
shoes: Brooks Adrenaline GTS #4

11 AM

S&C 35:00 [1]

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