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Training Log Archive: jemmerson

In the 7 days ending May 9, 2021:

activity # timemileskm+m
  Running3 4:05:24 33.48(7:20) 53.88(4:33) 290
  S&C2 1:10:00
  Total5 5:15:24 33.48 53.88 290

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MoTuWeThFrSaSu

Sunday May 9, 2021 #

8 AM

S&C 35:00 [1]

Friday May 7, 2021 #

Note
(injured) (rest day)

Had a little hamstring niggle on and off for a few months which has been inconvenient but not gotten in the way of training at all, until this week. Definitely made it worse the last few days so just being cautious and taking a few days completely off.

Thursday May 6, 2021 #

9 AM

Running warm up/down 17:41 [2] 3.66 km (4:50 / km) +22m 4:41 / km
shoes: Nike Zoom Structure 21 #2

warm up

Running tempo 50:03 [4] 12.88 km (3:53 / km) +100m 3:44 / km
shoes: Nike Zoom Structure 21 #2

8 mile tempo on the greenway (2 miles out and back twice - gentle uphill on way out and down on way back)
Splits: 6:26, 6:25, 6:05, 6:08, 6:15, 6:27, 6:15, 5:58
Feeling good until I hit a bit of a wall half way through mile 6 and pace really dropped off (although think garmin was also having some issues at this point as mile laps for 6&7 went quite a bit later than usual?), but managed to pull back a decent last mile.

Running warm up/down 18:24 [2] 3.63 km (5:04 / km) +12m 4:59 / km
shoes: Nike Zoom Structure 21 #2

warm down

Wednesday May 5, 2021 #

8 AM

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

Tuesday May 4, 2021 #

10 AM

Running 1:22:32 [2] 17.48 km (4:43 / km) +116m 4:34 / km
shoes: Scott Kinabalu

Brutal winds today, but the tailwind felt pretty good!

Monday May 3, 2021 #

10 AM

Running warm up/down 18:05 [2] 4.03 km (4:29 / km) +20m 4:23 / km
shoes: Inov8 Trailroc G280

warm up + drills / strides

Running intervals (grass) 39:30 [4] 8.2 km (4:49 / km)
shoes: Inov8 Trailroc G280

8' (2'), 4' (90"), 6 x 2' (1'), 4 x 30" (1')
Splits: 2.11, 1.09, 0.56, 0.57, 0.58, 0.58, 0.58, 0.58 km
Horrible weather, but good session.

Running warm up/down 19:09 [2] 4.0 km (4:47 / km) +20m 4:40 / km
shoes: Inov8 Trailroc G280

warm down, half of it into a strong headwind with driving icy rain, lost all feeling

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