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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running3 2:44:56 19.32(8:32) 31.09(5:18)
  Aqua jogging 2 2:20:00
  Strength and conditioning2 35:00
  Running - intervals1 33:45 4.44(7:36) 7.14(4:44)
  Cross-trainer1 30:00
  Total8 6:43:41 23.76 38.23
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SaSuMoTuWeThFr

Thursday Sep 20 #

9 AM

Aqua jogging 1:00:00 [1]

Wednesday Sep 19 #

6 AM

Running 43:21 [2] 8.19 km (5:18 / km)
ahr:150 max:162 shoes: Inov8 Race Ultra 290 #2

Tuesday Sep 18 #

6 AM

Running warm up/down 19:31 [2] 3.62 km (5:23 / km)
ahr:144 max:160 shoes: Nike Pegasus

warm up (+ drills), 2 x 200m at 49s pace

Running - intervals (track) 33:45 [4] 7.14 km (4:44 / km)
shoes: Nike Pegasus

3 mile tempo, 2 x 1km (3')
Aiming for 6:48, 6:40, 6:32 mile splits (51s, 50s, 49s per 200m), first 2 a bit slow but nothing I could do sat in the pack and I led the last one. Aiming for 3:50 on the km's.
Mile splits:
6:50 (ahr 165, mhr 180)
6:43 (ahr 181, mhr 186)
6:32 (ahr 187, mhr 191)
Km reps:
3:49 (ahr 183, mhr 193)
3:48 (ahr 186, mhr 195)

Running warm up/down 18:07 [2] 3.21 km (5:39 / km)
ahr:160 max:171 shoes: Nike Pegasus

warm down
4 PM

Strength and conditioning 20:00 [3]

bodyweight S&C

Monday Sep 17 #

8 AM

Aqua jogging 1:20:00 [1]

10 AM

Strength and conditioning 15:00 [2]

quick core and glutes session

Sunday Sep 16 #

6 AM

Running 1:23:57 [2] 16.07 km (5:13 / km)
ahr:156 max:171 shoes: Brooks Adrenaline GTS #3

Saturday Sep 15 #

8 AM

Cross-trainer 30:00 [2]
ahr:147 max:158

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