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Training Log Archive: jemmerson

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running6 7:28:40 59.93(7:29) 96.44(4:39) 581
  S&C2 1:15:00
  Total8 8:43:40 59.93 96.44 581

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MoTuWeThFrSaSu

Sunday Jan 31 #

8 AM

Running (mostly road) 44:05 [2] 9.34 km (4:43 / km) +92m 4:30 / km
shoes: Nike Zoom Structure 21

Saturday Jan 30 #

10 AM

Running long (road) 1:50:55 [2] 24.5 km (4:32 / km) +191m 4:21 / km
shoes: Nike Air Zoom Pegasus 35 #5

Finally resorted to the roads for a long run because the footpaths are getting even less runnable. Grim weather today.

Friday Jan 29 #

11 AM

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

Thursday Jan 28 #

9 AM

Running warm up/down 17:39 [2] 3.71 km (4:45 / km) +17m 4:39 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm up

Running tempo 37:14 [4] 9.66 km (3:51 / km) +70m 3:43 / km
shoes: Nike Air Zoom Pegasus 35 #5

6 mile tempo on the greenway (1.5 miles out and back twice - gentle uphill on way out and down on way back).
Splits: 6:23, 6:11, 6:09, 6:21, 6:16, 5:51

Running warm up/down 18:22 [2] 3.69 km (4:59 / km) +13m 4:53 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm down

Wednesday Jan 27 #

10 AM

Running (road) 53:08 [2] 11.75 km (4:31 / km) +81m 4:22 / km
shoes: Nike Zoom Structure 21

Tuesday Jan 26 #

9 AM

Running 1:24:44 [2] 17.64 km (4:48 / km) +88m 4:41 / km
shoes: Inov8 X-Talon ultra 260

11 AM

S&C 40:00 [1]

Monday Jan 25 #

10 AM

Running warm up/down 20:03 [2] 4.03 km (4:59 / km) +14m 4:53 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 41:30 [4] 8.12 km (5:07 / km)
shoes: Inov8 X-Talon 212 #6

8 x 3', 3 x 1', 3 x 30" (1')
Splits:
0.74, 0.75, 0.76, 0.77, 0.77, 0.77, 0.77, 0.77 km
0.28, 0.28, 0.28 km
Tough work in deep-ish snow, but got some decent work in.

Running warm up/down 21:00 [2] 4.0 km (5:15 / km) +15m 5:09 / km
shoes: Inov8 X-Talon 212 #6

warm down

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