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Training Log Archive: jemmerson

In the 7 days ending Nov 15:

activity # timemileskm+m
  Running6 7:44:17 61.48(7:33) 98.95(4:42) 600
  S&C2 1:15:00
  Cycling1 1:08:00
  Total9 10:07:17 61.48 98.95 600

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MoTuWeThFrSaSu

Sunday Nov 15 #

8 AM

Running 43:16 [2] 8.82 km (4:54 / km) +36m 4:48 / km
shoes: Inov8 Race Ultra 290 #2

grim weather

Saturday Nov 14 #

10 AM

Running long 2:05:24 [2] 26.31 km (4:46 / km) +157m 4:38 / km
shoes: Scott Kinabalu

New long run route, only a relatively short section in the middle that I've never done before and didn't think it looked very complicated on the map before I went, but managed to pick up a wrong footpath which led to a lot of confusion, figured it out but the extra diversion added some extra distance on so this did end up a bit longer than planned! Otherwise a great route!

Friday Nov 13 #

10 AM

Running 48:11 [2] 10.15 km (4:45 / km) +54m 4:37 / km
shoes: Inov8 X-Talon 212 #6

11 AM

S&C 35:00 [1]

Thursday Nov 12 #

11 AM

Running warm up/down 17:22 [2] 3.63 km (4:47 / km) +20m 4:39 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 50:54 [4] 12.88 km (3:57 / km) +100m 3:48 / km
shoes: Nike Zoom Structure 21

6 mile + 2 mile tempo on the greenway (2 miles out and back twice - gentle uphill for out miles and down for back miles).
Felt good for the first half but started to struggle after that and went backwards during mile 6, stopped to have a breather and reset in the hope of making the last 2 big ones but legs just didn't have enough. Disappointing but still got the work done.
Splits: 6:29, 6:29, 6:12, 6:15, 6:28, 6:37, 6:20, 6:02

Running warm up/down 19:06 [2] 3.66 km (5:13 / km) +14m 5:07 / km
shoes: Nike Zoom Structure 21

bleh

Wednesday Nov 11 #

10 AM

Cycling 1:08:00 [1]

25km, 160m climb

Tuesday Nov 10 #

10 AM

Running 1:22:36 [2] 17.08 km (4:50 / km) +104m 4:42 / km
shoes: Scott Kinabalu

12 PM

S&C 40:00 [1]

Monday Nov 9 #

11 AM

Running warm up/down 18:23 [2] 3.78 km (4:52 / km) +15m 4:46 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running hills (grass) 39:00 [4] 8.6 km (4:32 / km) +100m 4:17 / km
shoes: Inov8 X-Talon 212 #6

10 hill reps with jog down recovery, approx. 450m, gentle climb
Splits: 1:41, 1:40, 1:41, 1:39, 1:39, 1:39, 1:37, 1:38, 1:36, 1:36
Getting pretty muddy so unsurprisingly splits a bit slower than previous sessions. Bit of a pathetic hill anyway so it needed livening up slightly. Good session.

Running 20:05 [2] 4.04 km (4:58 / km)
shoes: Inov8 X-Talon 212 #6

warm down

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