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Training Log Archive: jemmerson

In the 7 days ending Nov 14:

activity # timemileskm+m
  Running5 5:53:49 46.66(7:35) 75.09(4:43) 835
  S&C3 2:00:00
  Total8 7:53:49 46.66 75.09 835

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MoTuWeThFrSaSu

Sunday Nov 14 #

10 AM

S&C 45:00 [1]

ankle not right so resting it today

Saturday Nov 13 #

11 AM

Running 51:48 [2] 10.26 km (5:03 / km) +255m 4:29 / km
(injured) shoes: Scott Kinabalu

Tweaked my dodgy ankle a few km in, bit worried at first but managed to carry on, just being very cautious. Doesn't feel right this evening so unsure about running tomorrow, might just need to let it settle, was already thinking of having an easy week next week anyway.

Friday Nov 12 #

12 PM

Running 18:16 [2] 3.83 km (4:46 / km) +20m 4:39 / km
shoes: Nike Air Zoom Pegasus 37

warm up

Running tempo 36:40 [4] 9.67 km (3:48 / km) +42m 3:43 / km
shoes: Nike Air Zoom Pegasus 37

6 mile tempo
Splits: 6:13, 6:13, 6:04, 6:08, 6:06, 5:53
Good.

Running warm up/down 20:34 [2] 4.17 km (4:56 / km) +50m 4:39 / km
shoes: Nike Air Zoom Pegasus 37

warm down

Thursday Nov 11 #

10 AM

Running 58:03 [2] 11.62 km (5:00 / km) +187m 4:37 / km
shoes: Inov8 Trailroc G280

with Cecilie
6 PM

S&C 35:00 [1]

Wednesday Nov 10 #

7 AM

Running 1:22:48 [2] 17.11 km (4:50 / km) +235m 4:32 / km
shoes: Inov8 Trailroc G280

Tuesday Nov 9 #

10 AM

Running warm up/down 18:31 [2] 4.02 km (4:36 / km) +28m 4:27 / km
shoes: Nike Air Zoom Pegasus 37

warm up + drills / strides

Running intervals (track) 51:10 [4] 11.25 km (4:33 / km)
shoes: UA Velociti Racer

Mile breakdown
Mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90", 1200m)
Aiming to get slightly quicker throughout. Recovery jogs all about 4:45/km.
Splits:
5:36
2:43, 2:39
78, 78, 77, 78 s
76, 77, 74, 74 s

Running warm up/down 15:59 [2] 3.16 km (5:03 / km) +18m 4:55 / km
shoes: Nike Air Zoom Pegasus 37

warm down

Monday Nov 8 #

6 PM

S&C 40:00 [1]
(rest day)

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