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Training Log Archive: jemmerson

In the 7 days ending Mar 28:

activity # timemileskm+m
  Running6 7:39:51 61.48(7:29) 98.95(4:39) 805
  S&C2 1:15:00
  Total8 8:54:51 61.48 98.95 805

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MoTuWeThFrSaSu

Sunday Mar 28 #

9 AM

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

Saturday Mar 27 #

10 AM

Running long 1:55:01 [2] 24.27 km (4:44 / km) +163m 4:35 / km
shoes: Inov8 X-Talon ultra 260

Friday Mar 26 #

3 PM

Running 53:24 [2] 11.88 km (4:30 / km) +77m 4:21 / km
shoes: Nike Air Zoom Pegasus 35 #5

With a couple of guys from Godiva, nice to have some company for a change. Started out as a road run and turned into a trail run so a bit of sliding around in road shoes, good fun though.

Thursday Mar 25 #

9 AM

Running warm up/down 17:46 [2] 3.76 km (4:44 / km) +20m 4:36 / km
shoes: Nike Zoom Structure 21 #2

warm up

Running tempo 37:23 [4] 9.67 km (3:52 / km) +65m 3:44 / km
shoes: Nike Zoom Structure 21 #2

6 mile tempo on the greenway (1.5 miles out and back twice - gentle uphill on way out and down on way back)
Splits: 6:18, 6:11, 6:05, 6:19, 6:22, 6:05
Felt like hard work from the outset today, but still going well for first 4 miles, then just ran out of steam and fell way off pace, disappointing.

Running warm up/down 18:30 [2] 3.7 km (5:00 / km) +12m 4:55 / km
shoes: Nike Zoom Structure 21 #2

warm down

Wednesday Mar 24 #

1 PM

Running 52:40 [2] 11.38 km (4:38 / km) +62m 4:30 / km
shoes: Scott Kinabalu

Tuesday Mar 23 #

9 AM

Running 1:23:34 [2] 17.93 km (4:40 / km) +116m 4:31 / km
shoes: Inov8 X-Talon ultra 260

11 AM

S&C 40:00 [1]

Monday Mar 22 #

9 AM

Running warm up/down 18:54 [2] 4.05 km (4:40 / km)
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running hills 42:20 [4] 8.3 km (5:06 / km) +290m 4:21 / 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
Splits:
1:39, 1:40, 1:41, 1:39, 1:38, 1:38, 1:37, 1:36
1:13, 1:12, 1:12, 1:12, 1:11
Nice.

Running warm up/down 20:19 [2] 4.01 km (5:04 / km)
shoes: Inov8 X-Talon 212 #6

warm down

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