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Training Log Archive: jemmerson

In the 7 days ending Feb 14:

activity # timemileskm+m
  Running6 7:36:17 61.56(7:25) 99.07(4:36) 785
  S&C3 1:15:00
  Total9 8:51:17 61.56 99.07 785

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MoTuWeThFrSaSu

Sunday Feb 14 #

11 AM

Running 43:49 [2] 9.61 km (4:34 / km) +57m 4:26 / km
shoes: Nike Zoom Structure 21 #2

Saturday Feb 13 #

10 AM

Running long 1:52:57 [2] 24.3 km (4:39 / km) +136m 4:31 / km
shoes: Inov8 X-Talon ultra 260

ground completely frozen over, nice to get back not caked in mud

Friday Feb 12 #

12 PM

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

Thursday Feb 11 #

9 AM

Running warm up/down 17:12 [2] 3.67 km (4:41 / km) +17m 4:35 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm up

Running tempo 50:07 [4] 12.88 km (3:53 / km) +100m 3:45 / km
shoes: Nike Air Zoom Pegasus 35 #5

8 mile tempo on the greenway (2 miles out and back twice - gentle uphill on way out and down on way back)
Icy today so had to be careful in a few places but not bad on the whole.
Splits: 6:26, 6:28, 6:10, 6:10, 6:22, 6:27, 6:07, 5:54
Felt really good today. A big last mile slightly ruined by people dodging at the end.

Running warm up/down 17:33 [2] 3.63 km (4:50 / km) +12m 4:45 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm down

Wednesday Feb 10 #

10 AM

Running (road) 50:57 [2] 11.38 km (4:29 / km) +73m 4:20 / km
shoes: Nike Zoom Structure 21 #2

11 AM

S&C 25:00 [1]

Tuesday Feb 9 #

10 AM

Running 1:21:31 [2] 17.27 km (4:43 / km) +100m 4:35 / km
shoes: Inov8 X-Talon ultra 260

12 PM

S&C 15:00 [1]

Monday Feb 8 #

9 AM

Running warm up/down 19:09 [2] 4.05 km (4:44 / km)
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running hills 43:10 [4] 8.3 km (5:12 / km) +290m 4:26 / km
shoes: Inov8 X-Talon 212 #6

Hill session in Kenilworth Common
8 'long' hills with jog down recovery, approx 0.37km
5 'short' steeper hills with jog down recovery, approx 0.23km
(garmin elevation pretty dodgy but looks about 20m or so of climb on first hill and 25m on second)
Splits:
1:44, 1:42, 1:41, 1:43, 1:43, 1:43, 1:41, 1:42
1:17, 1:17, 1:16, 1:17, 1:18
Good session.

Running warm up/down 19:52 [2] 3.98 km (4:59 / km)
shoes: Inov8 X-Talon 212 #6

warm down

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