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Training Log Archive: jemmerson

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running6 7:24:18 59.91(7:25) 96.42(4:36) 564
  S&C2 1:15:00
  Total8 8:39:18 59.91 96.42 564

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MoTuWeThFrSaSu

Sunday Feb 7 #

8 AM

Running (mostly road) 46:09 [2] 9.83 km (4:42 / km) +83m 4:30 / km
shoes: Nike Air Zoom Pegasus 35 #5

Saturday Feb 6 #

10 AM

Running long 1:56:45 [2] 24.2 km (4:49 / km) +140m 4:41 / km
shoes: Inov8 X-Talon ultra 260

mud, mud, and more mud

Friday Feb 5 #

4 PM

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

Thursday Feb 4 #

9 AM

Running warm up/down 17:34 [2] 3.73 km (4:43 / km) +18m 4:36 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm up

Running tempo 37:12 [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: 6:22, 6:14, 6:10, 6:20, 6:14, 5:49

Running warm up/down 17:53 [2] 3.72 km (4:48 / km) +12m 4:44 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm down

Wednesday Feb 3 #

12 PM

Running (road) 50:13 [2] 11.14 km (4:30 / km) +57m 4:24 / km
shoes: Nike Air Zoom Pegasus 35 #5

Tuesday Feb 2 #

9 AM

Running (road) 1:21:16 [2] 17.82 km (4:34 / km) +100m 4:26 / km
shoes: Nike Zoom Structure 21 #2

11 AM

S&C 40:00 [1]

Monday Feb 1 #

10 AM

Running warm up/down 18:57 [2] 4.07 km (4:39 / km) +26m 4:31 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm up (+ drills) and strides

Running intervals (road) 40:00 [4] 8.44 km (4:44 / km) +48m 4:36 / km
shoes: Nike Air Zoom Pegasus 35 #5

1,2,3,4,5,4,3,2,1' (1'), 4 x 30" (1')
On Chase Lane. Reps not directly comparable due to varying gradient (e.g. 4's mostly uphill and 5' downhill).
Splits: 0.29, 0.55, 0.85, 1.07, 1.41, 1.06, 0.85, 0.56, 0.30 km
Good session.

Running warm up/down 18:19 [2] 3.81 km (4:48 / km) +10m 4:45 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm down

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