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Training Log Archive: jemmerson

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running5 6:06:23 48.37(7:34) 77.85(4:42) 459
  S&C2 1:05:00
  Cycling1 57:00
  Total8 8:08:23 48.37 77.85 459

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MoTuWeThFrSaSu

Sunday Oct 4 #

Note
(rest day)

Saturday Oct 3 #

10 AM

Running long 1:50:59 [2] 22.56 km (4:55 / km) +120m 4:48 / km
shoes: Inov8 Race Ultra 290 #2

Very enjoyable long run in constant heavy rain, getting very muddy after all this recent rain, not many people out today.

Friday Oct 2 #

9 AM

Running 37:52 [2] 7.67 km (4:56 / km) +28m 4:51 / km
shoes: Inov8 Race Ultra 290 #2

rather wet
10 AM

S&C 30:00 [1]

Thursday Oct 1 #

10 AM

Running warm up/down 17:16 [2] 3.62 km (4:46 / km) +20m 4:38 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 37:42 [4] 9.66 km (3:54 / km) +75m 3:45 / km
shoes: Nike Zoom Structure 21

6 mile tempo on the now shortened greenway (2 miles out, 1 back, 1 out, 2 back - gentle uphill for out miles and down for back miles).
Splits: 6:24, 6:24, 6:16, 6:25, 6:14, 5:56
Nice.

Running warm up/down 18:18 [2] 3.58 km (5:07 / km) +10m 5:02 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Sep 30 #

12 PM

Cycling 57:00 [1]

21km, 160m climb

Tuesday Sep 29 #

10 AM

Running 1:07:15 [2] 14.28 km (4:43 / km) +94m 4:34 / km
shoes: Nike Air Zoom Pegasus 35 #5

11 AM

S&C 35:00 [1]

Monday Sep 28 #

11 AM

Running warm up/down 18:16 [2] 3.83 km (4:46 / km) +12m 4:42 / km
shoes: Nike Zoom Structure 21

warm up (+ drills) and strides

Running hills (grass) 38:30 [4] 8.6 km (4:29 / km) +100m 4:14 / km
shoes: Nike Zoom Structure 21

10 hill reps with jog down recovery, approx. 450m, gentle climb
Splits: 1:38, 1:38, 1:37, 1:36, 1:36, 1:35, 1:35, 1:35, 1:35, 1:33
Good.

Running warm up/down 20:15 [2] 4.05 km (5:00 / km)
shoes: Nike Zoom Structure 21

warm down

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