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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running4 4:12:15 29.39(8:35) 47.3(5:20) 567
  Strength and conditioning2 2:05:00
  Total6 6:17:15 29.39 47.3 567
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Sunday May 20 #

8 AM

Running 50:30 [2] 9.41 km (5:22 / km) +117m 5:03 / km
ahr:158 max:177 shoes: Inov8 Race Ultra 290

Saturday May 19 #

8 AM

Running 42:32 [2] 8.04 km (5:17 / km) +100m 4:59 / km
ahr:156 max:176 shoes: Inov8 Race Ultra 290

Friday May 18 #

6 PM

Strength and conditioning 1:05:00 [3]

Rolling and mobility stuff
Bar warm up

4 x 3 hang cleans (40kg x2, 42.5kg x2)

5 x 3 deadlifts (70kg x2, 72.5kg x3)

3 x 6 split squats each side (40kg, 45kg x2)
With 4 x 5 pull ups

3 x 8 glute bridges (70kg, 80kg, 90kg)

Then 10 minutes of core

Thursday May 17 #

8 AM

Running 1:24:58 [2] 16.01 km (5:18 / km) +150m 5:04 / km
ahr:160 max:175 shoes: Inov8 Race Ultra 290

Wednesday May 16 #

6 PM

Strength and conditioning 1:00:00 [3]

Rolling and mobility stuff
Bar warm up

4 x 3 hang cleans (40kg x2, 42.5kg x2)

5 x 3 front squats (40kg, 45kg x2, 47.5kg x2)

5 x 3 push jerks (35kg, 37.5kg, 40kg x3)

3 x 6 s/l RDLs each side (35kg)

Tuesday May 15 #

8 AM

Running 1:14:15 [2] 13.84 km (5:22 / km) +200m 5:00 / km
ahr:161 max:181 shoes: Inov8 Race Ultra 290

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