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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running3 3:10:21 24.03(7:55) 38.68(4:55)
  S&C2 1:15:00
  Aqua jogging 2 1:00:00
  Swimming2 1:00:00
  Total7 6:25:21 24.03 38.68
«
1:52
0:00
WeThFrSaSuMoTu

Monday Mar 18 #

8 AM

Swimming 30:00 [2]

Aqua jogging 30:00 [1]

9 AM

S&C 30:00 [2]

core and glutes

Sunday Mar 17 #

11 AM

Running 1:03:32 [2] 12.86 km (4:56 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Saturday Mar 16 #

Note
(rest day)

Gym and pool shut from Friday to Sunday, rest day it is then.

Friday Mar 15 #

9 AM

Running warm up/down 16:24 [2] 3.22 km (5:06 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills and strides)

Running 26:03 [4] 6.5 km (4:00 / km)
ahr:177 max:189 shoes: Nike Air Zoom Pegasus 35 #2

4 mile tempo at the 'hike and bike', shorter than usual to test the calf, just told to stick with 6:40 miles with a pick up in the last mile. Very strong headwind on 2nd half mile of the 2 mile loop (and tailwind on last half mile).
Splits: 6:39, 6:37, 6:41, 6:04
Calf fine.

Running 17:08 [2] 3.22 km (5:19 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm down, feeling the calf a bit for the first mile

Thursday Mar 14 #

5 PM

Swimming 30:00 [2]

1500 yards (1.37km)

Aqua jogging 30:00 [1]

Wednesday Mar 13 #

8 AM

Running 1:07:14 [2] 12.88 km (5:13 / km)
shoes: Nike Air Zoom Pegasus 35 #2

1 PM

S&C 45:00 [2]

Mobility stuff and bar warm up

5 x 5 front squats (75lbs, 85lbs x2, 90lbs x2)

3 x 6 s/l RDLs each leg (75lbs)

4 x 5 push press (70lbs)
with 4 x 5 split squats each side (70lbs)

8 minute core circuit

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R Lower LegCalf Strain47+days
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