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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running5 3:54:11 27.18(8:37) 43.74(5:21) 562
  Strength and conditioning3 2:25:00
  Total6 6:19:11 27.18 43.74 562
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1:35
0:00
FrSaSuMoTuWeTh

Wednesday May 24 #

6 PM

Running 12:05 [2] 2.43 km (4:58 / km) +38m 4:37 / km
shoes: Inov8 Race Ultra 290

to MC

Strength and conditioning 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 front squats
5 overhead press
5 jump and shrug
5 RDLs
5 hang cleans

2 warm up sets of hang cleans (35kg)
4 x 2 hang cleans (40kg x 2, 42.5kg x 2)

4 x 3 front squats (40kg, 42.5kg x 2, 45kg)
with 4 x 5 hurdle jumps

4 x 3 push jerks (30kg, 35kg x 3)
with 4 x 5 pull ups

Running 15:33 [2] 2.82 km (5:31 / km) +53m 5:02 / km
shoes: Inov8 Race Ultra 290

run home

Tuesday May 23 #

8 AM

Running 42:31 [2] 7.77 km (5:28 / km) +95m 5:09 / km
ahr:153 max:174 shoes: Inov8 Terraclaw 250

with Heather

Sunday May 21 #

8 AM

Running 1:35:05 [2] 17.85 km (5:20 / km) +207m 5:02 / km
ahr:154 max:179 shoes: Inov8 Terraclaw 250

Saturday May 20 #

8 AM

Running 41:20 [2] 7.59 km (5:27 / km) +100m 5:07 / km
ahr:151 max:175 shoes: Inov8 Terraclaw 250

9 AM

Strength and conditioning 25:00 [3]

core

Friday May 19 #

6 PM

Running 12:05 [2] 2.43 km (4:58 / km) +38m 4:37 / km
shoes: Inov8 Race Ultra 290

to MC

Strength and conditioning 1:00:00 [3]

Rolling
Some mobility stuff

To warm up, 2 sets (with 20kg bar) of:
5 overhead press
5 front squats
5 jump and shrug
5 RDLs
5 hang cleans

5 x 2 hang cleans (35kg, 40kg, 42.5kg x 3)

4 x 3 deadlifts (70kg, 75kg x 3)
with 4 x 5 assisted jumps

4 x 5 glute bridges (90kg, 100kg x 2, 110kg)
with 4 x 5 broad jumps

Running 15:32 [2] 2.85 km (5:27 / km) +31m 5:10 / km
shoes: Inov8 Race Ultra 290

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