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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running6 4:55:29 32.95(8:58) 53.02(5:34) 627
  Strength and conditioning4 2:55:00
  Running - intervals3 1:27:03 10.2(8:32) 16.42(5:18) 225
  Total10 9:17:32 43.15 69.44 852
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Thursday Mar 30 #

Note

Played loads and loads of tennis and badminton today, so much work!
9 AM

Running warm up/down 14:36 [2] 2.65 km (5:31 / km) +14m 5:22 / km
ahr:135 max:154 shoes: Brooks Adrenaline GTS #3

Warm up

Running - intervals (track) 26:47 [5] 4.57 km (5:52 / km)
ahr:158 max:190 shoes: Inov8 F-lite 230

10 x 400m (90s)
Times:
82s (ahr 149, mhr 170)
80s (ahr 158, mhr 180)
80s (ahr 163, mhr 182)
80s (ahr 167, mhr 183)
79s (ahr 171, mhr 186)
78s (ahr 173, mhr 187)
78s (ahr 172, mhr 189)
79s (ahr 173, mhr 188)
79s (ahr 173, mhr 190)
78s (ahr 173, mhr 190)

Session by myself, decided to do something quicker, not done reps this short in a very long time. Not sure how to pace it so started slow but picked it up and pleasantly surprised by the pace I was running for most of the session. Legs feeling really tired before I started but still felt like I was running well.

Running 15:06 [2] 2.49 km (6:04 / km) +18m 5:51 / km
ahr:145 max:163 shoes: Brooks Adrenaline GTS #3

Warm down
4 PM

Strength and conditioning 30:00 [3]

Core
'ultimate abs' - don't think I can handle many more of these sessions

Wednesday Mar 29 #

8 AM

Running 40:14 [2] 7.99 km (5:02 / km) +20m 4:58 / km
ahr:148 max:162 shoes: Brooks Adrenaline GTS #3

Club la santa morning run, did the 5km which is the longest option, then added an extra loop
10 AM

Strength and conditioning 1:00:00 [3]

Usual session with a few of the sprinters

Rolling and some mobility stuff

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

4 x 3 hang cleans (35kg, 37.5kg x 2, 40kg)

4 x 3 squats (50kg)

4 x 3 overhead press (32.5kg)

3 x 8 RDLs (60kg)
3 PM

Strength and conditioning 1:00:00 [3]

Core
'ultimate abs' followed by 'fitball' (core stuff using a swiss ball)

Tuesday Mar 28 #

Note

Did some yoga in the sun and played squash as well today.
9 AM

Running warm up/down 14:50 [2] 2.63 km (5:38 / km) +11m 5:31 / km
ahr:138 max:156 shoes: Inov8 Race Ultra 290

Warm up

Running - intervals hills 27:48 [5] 5.37 km (5:11 / km) +225m 4:17 / km
ahr:162 max:190 shoes: Inov8 Race Ultra 290

5 hills of about 590m and about 45 climb, with jog back down recoveries
Times:
2:59 (ahr 163, mhr 176)
2:58 (ahr 171, mhr 183)
2:57 (ahr 174, mhr 186)
2:56 (ahr 177, mhr 189)
2:56 (ahr 178, mhr 190)

Again running by myself, there's just no other serious and uninjured long distance runners here. Used a rough track gradually climbing up towards a group of volcanoes (no paths to the top). Legs feeling a bit tired but good to get the session done.

Running warm up/down 15:35 [2] 2.85 km (5:28 / km) +10m 5:22 / km
ahr:151 max:160 shoes: Inov8 Race Ultra 290

Warm down

Monday Mar 27 #

Note

Also did aerial pilates (so cool) and paddle boarding today.
8 AM

Running long 2:03:31 [2] 21.19 km (5:50 / km) +487m 5:14 / km
ahr:145 max:174 shoes: Brooks Adrenaline GTS #3

Couldn't persuade anyone to join me for this which didn't surprise me. Not really sure where I was going as there's not really many places to run around this part of the island so winged it a bit and it worked out alright. Ran up some ridiculously steep volcanoes, worth it for the views.

Sunday Mar 26 #

8 AM

Running warm up/down 15:22 [2] 2.78 km (5:32 / km) +23m 5:18 / km
ahr:134 max:154 shoes: Brooks Adrenaline GTS #3

Warm up

Running - intervals (track) 32:28 [5] 6.48 km (5:01 / km)
ahr:167 max:192 shoes: Inov8 F-lite 230

3 x [1200m, 800m (2 min)]
Times:
4:25 (ahr 170, mhr 184)
2:52 (ahr 173, mhr 186)
4:26 (ahr 176, mhr 188)
2:53 (ahr 178, mhr 190)
4:26 (ahr 181, mhr 192)
2:53 (ahr 181, mhr 192)

Not many distance runners here and no one that wanted to do a session so did this by myself and watched the sprinters doing their sessions (which are a bit pathetic really ;) ). Good session though, not too hot at this time in the morning.

Running warm up/down 14:32 [2] 2.69 km (5:24 / km) +20m 5:13 / km
ahr:145 max:162 shoes: Brooks Adrenaline GTS #3

Warm down
4 PM

Strength and conditioning 25:00 [3]

Core
'Ultimate abs' with everyone

Saturday Mar 25 #

Note

Flying to Lanzarote this afternoon for DUAXC warm weather training camp at Club La Santa :)
8 AM

Running 41:43 [2] 7.75 km (5:23 / km) +24m 5:18 / km
ahr:143 max:158 shoes: Icebug Acceleritas 4 RB9X

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