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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running5 5:20:30 39.49(8:07) 63.55(5:03)
  Swimming3 1:45:00
  Strength and conditioning2 1:25:00
  Aqua jogging 3 1:15:00
  Total9 9:45:30 39.49 63.55
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2:21
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ThFrSaSuMoTuWe

Tuesday Dec 11 #

7 AM

Running warm up/down 18:46 [2] 3.64 km (5:09 / km)
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 35

Warm up (+ drills)
2 x 200m at 44s pace

Running (track) 32:00 [4] 5.6 km (5:43 / km)
shoes: Nike Air Zoom Pegasus 35

6 x 800m (2'), then 1 x 300m
Aiming for 2:54s, thought it would be fairly comfortable but right from the start legs not feeling good and just went to jelly on the last couple of reps, frustrating to not be able to stick with the pace but just one of those days.
Times:
2:57 (ahr 165, mhr 180)
2:54 (ahr 173, mhr 187)
2:52 (ahr 177, mhr 188)
2:53 (ahr 179, mhr 190)
2:56 (ahr 179, mhr 189)
2:59 (ahr 178, mhr 189)
57s (ahr 159, mhr 179)

Running warm up/down 17:18 [2] 3.29 km (5:16 / km)
ahr:155 max:166 shoes: Nike Air Zoom Pegasus 35

Warm down

Monday Dec 10 #

11 AM

Strength and conditioning 35:00 [2]

core and glutes
3 PM

Swimming 45:00 [2]

alternating 15 min swimming and 15 min AJ

Aqua jogging 30:00 [1]

Sunday Dec 9 #

9 AM

Running 1:29:59 [2] 17.72 km (5:05 / km)
ahr:152 max:165 shoes: Nike Air Zoom Pegasus 35

Battling some strong winds!

Saturday Dec 8 #

3 PM

Running 20:51 [2] 4.02 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 35

To and from the pool

Swimming 30:00 [2]

Aqua jogging 15:00 [1]

Friday Dec 7 #

8 AM

Running warm up/down 16:50 [2] 3.35 km (5:01 / km)
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 35

Warm up (+ drills), and strides

Running 55:05 [4] 12.96 km (4:15 / km)
ahr:182 max:195 shoes: Nike Air Zoom Pegasus 35

8 mile tempo (6 miles, 2:30 rest, 2 miles) at the 'hike and bike', aiming for 7:00 for first 2 miles and then 6:50s with a pick up in the last mile. Very strong headwind along the 3rd 1/2 mile of the 2 mile loop made it very tough.
Splits: 6:54, 6:57, 6:50, 6:54, 6:53, 7:00, 6:53, 6:40

Running warm up/down 17:40 [2] 3.22 km (5:29 / km)
ahr:160 max:168 shoes: Nike Air Zoom Pegasus 35

Warm down
3 PM

Running warm up/down 15:27 [2] 3.22 km (4:48 / km)
ahr:158 max:163 shoes: Nike Air Zoom Pegasus 35

Warm up

Running 20:00 [3] 3.3 km (6:04 / km)
ahr:139 max:186 shoes: Nike Air Zoom Pegasus 35

Controlled 8 x 300m (3')
Aiming to start with 60s pace, then gradually pick it up to 55s.
(total elapsed time - 28:46)

Running warm up/down 16:34 [2] 3.23 km (5:08 / km)
ahr:159 max:166 shoes: Nike Air Zoom Pegasus 35

Warm down

Thursday Dec 6 #

11 AM

Strength and conditioning 50:00 [2]

Mobility stuff and bar warm up

4 x 5 hang cleans (35kg)

3 x 8 front squats (35kg)

4 x 5 push press (30kg)
with 3 x 10 s/l glute bridges each leg

3 x 6 s/l RDLs each leg (30kg)
with 3 x 10 s/l heel raises each leg

8 minute core circuit
4 PM

Aqua jogging 30:00 [1]

Swimming 30:00 [2]

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