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Training Log Archive: jemmerson

In the 7 days ending May 30:

activity # timemileskm+m
  Running6 7:39:02 60.38(7:36) 97.18(4:43) 1119
  S&C1 35:00
  Total7 8:14:02 60.38 97.18 1119

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MoTuWeThFrSaSu

Sunday May 30 #

Note

Sacked off core today. Had an unexpected covid jab on Friday and arm is surprisingly still very sore.
8 AM

Running 48:01 [2] 10.13 km (4:44 / km) +38m 4:39 / km
shoes: Scott Kinabalu

Saturday May 29 #

10 AM

Running long 1:54:54 [2] 24.09 km (4:46 / km) +162m 4:37 / km
shoes: Inov8 Trailroc G280

Friday May 28 #

4 PM

Running 52:57 [2] 11.81 km (4:29 / km) +70m 4:21 / km
shoes: Scott Kinabalu

Thursday May 27 #

11 AM

Running warm up/down 17:25 [2] 3.63 km (4:48 / km) +17m 4:41 / km
shoes: Nike Zoom Structure 21 #2

warm up

Running tempo 37:22 [4] 9.66 km (3:52 / km) +75m 3:43 / km
shoes: Nike Zoom Structure 21 #2

6 mile tempo on the greenway (2 miles out and back, then 1 out and back - gentle uphill on way out and down on way back)
Splits: 6:26, 6:25, 6:07, 6:09, 6:22, 5:50
Started out planning to do 8 miles but legs just switched off after about 4 miles and became a real struggle so cut it down to 6. Had a 1' rest before the last mile to try to make it a good one. Tough, just not my day.

Running warm up/down 18:18 [2] 3.63 km (5:02 / km) +12m 4:58 / km
shoes: Nike Zoom Structure 21 #2

shuffle home

Wednesday May 26 #

4 PM

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

Tuesday May 25 #

10 AM

Running 1:29:08 [2] 17.91 km (4:59 / km) +445m 4:26 / km
shoes: Inov8 Trailroc G280

Little outing to the Cotswolds. Started at Dover's hill, roundabout wiggly route to Broadway, long climb up to the tower, and back via Chipping Campden. Nice.

Monday May 24 #

9 AM

Running warm up/down 18:31 [2] 4.05 km (4:34 / km) +10m 4:31 / km
shoes: Scott Kinabalu

warm up + drills / strides

Running hills 42:30 [4] 8.25 km (5:09 / km) +290m 4:23 / km
shoes: Scott Kinabalu

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, 1:40, 1:39, 1:39, 1:39, 1:40, 1:39
1:15, 1:14, 1:15, 1:14, 1:14
Very muddy after all the recent rain which made it tough! Good session though.

Running warm up/down 19:56 [2] 4.02 km (4:58 / km)
shoes: Scott Kinabalu

warm down

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