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Training Log Archive: jemmerson

In the 7 days ending Oct 25:

activity # timemileskm+m
  Running6 6:57:38 55.49(7:32) 89.3(4:41) 489
  S&C2 1:10:00
  Total8 8:07:38 55.49 89.3 489

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MoTuWeThFrSaSu

Sunday Oct 25 #

8 AM

Running 43:23 [2] 8.81 km (4:55 / km) +32m 4:50 / km
shoes: Inov8 Race Ultra 290 #2

Saturday Oct 24 #

10 AM

Running long 1:51:17 [2] 23.32 km (4:46 / km) +120m 4:39 / km
shoes: Scott Kinabalu

Friday Oct 23 #

12 PM

S&C 35:00 [1]
(rest day)

Thought about cycling but weather not looking great so...

Thursday Oct 22 #

10 AM

Running warm up/down 17:08 [2] 3.64 km (4:42 / km) +20m 4:35 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 38:09 [4] 9.66 km (3:57 / km) +75m 3:48 / km
shoes: Nike Zoom Structure 21

6 mile tempo on the greenway (2 miles out and back, then 1 mile out and back - gentle uphill for out miles and down for back miles).
Splits: 6:30, 6:30, 6:15, 6:17, 6:28, 6:06
Planned to do 8 miles but feeling rubbish today (period started) so cut it down to 6. Not a great tempo but hey ho we move on.

Running warm up/down 18:02 [2] 3.56 km (5:04 / km) +12m 4:59 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Oct 21 #

11 AM

Running 36:17 [2] 7.69 km (4:43 / km) +25m 4:39 / km
shoes: Scott Kinabalu

Tuesday Oct 20 #

10 AM

Running 1:16:23 [2] 16.16 km (4:44 / km) +95m 4:36 / km
shoes: Scott Kinabalu

11 AM

S&C 35:00 [1]

Monday Oct 19 #

10 AM

Running warm up/down 18:24 [2] 3.8 km (4:51 / km) +10m 4:47 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running hills (grass) 38:30 [4] 8.6 km (4:29 / km) +100m 4:14 / km
shoes: Inov8 X-Talon 212 #6

10 hill reps with jog down recovery, approx. 450m, gentle climb
Splits: 1:39, 1:37, 1:36, 1:36, 1:36, 1:34, 1:33, 1:35, 1:34, 1:33
Good.

Running warm up/down 20:05 [2] 4.06 km (4:57 / km)
shoes: Inov8 X-Talon 212 #6

warm down

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