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Training Log Archive: jemmerson

In the 7 days ending Feb 21, 2021:

activity # timemileskm+m
  Running6 7:31:46 62.17(7:16) 100.06(4:31) 613
  S&C2 1:15:00
  Total8 8:46:46 62.17 100.06 613

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MoTuWeThFrSaSu

Sunday Feb 21, 2021 #

10 AM

Running (road) 45:43 [2] 10.22 km (4:28 / km) +70m 4:20 / km
shoes: Nike Zoom Structure 21 #2

Saturday Feb 20, 2021 #

10 AM

Running long 1:51:35 [2] 24.39 km (4:34 / km) +125m 4:28 / km
shoes: Nike Air Zoom Pegasus 35 #5

mostly road / greenway

Friday Feb 19, 2021 #

11 AM

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

Thursday Feb 18, 2021 #

10 AM

Running warm up/down 17:18 [2] 3.67 km (4:43 / km) +14m 4:38 / km
shoes: Nike Zoom Structure 21 #2

warm up

Running tempo 49:27 [4] 12.88 km (3:50 / km) +100m 3:42 / km
shoes: Nike Zoom Structure 21 #2

4 x 2 miles (2') on the greenway
(gentle uphill for reps 1&3, down for reps 2&4)
Splits: 6:20, 6:18; 6:03, 6:05; 6:19, 6:23; 6:04, 5:53

Running warm up/down 18:25 [2] 3.57 km (5:10 / km) +10m 5:05 / km
shoes: Nike Zoom Structure 21 #2

warm down shuffle

Wednesday Feb 17, 2021 #

9 AM

Running (road) 51:41 [2] 11.36 km (4:33 / km) +64m 4:25 / km
shoes: Nike Air Zoom Pegasus 35 #5

Tuesday Feb 16, 2021 #

9 AM

Running (road) 1:20:29 [2] 17.69 km (4:33 / km) +140m 4:23 / km
shoes: Nike Zoom Structure 21 #2

11 AM

S&C 40:00 [1]

Monday Feb 15, 2021 #

10 AM

Running warm up/down 18:45 [2] 4.06 km (4:37 / km) +30m 4:27 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm up (+ drills) and strides

Running intervals (road) 40:30 [4] 8.37 km (4:50 / km) +50m 4:42 / km
shoes: Nike Air Zoom Pegasus 35 #5

6' (90"), 3 x [ 3', 2', 1' (1') ], 4 x 30" (1')
On Chase Lane (gentle climb on 3's, and down on 1/2's).
Splits:
1.66 km
0.82, 0.59, 0.30 km
0.85, 0.59, 0.31 km
0.85, 0.60, 0.32 km
Feeling good.

Running warm up/down 17:53 [2] 3.85 km (4:39 / km) +10m 4:35 / km
shoes: Nike Air Zoom Pegasus 35 #5

warm down

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