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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Running8 4:27:47 30.49(8:47) 49.07(5:27) 531
  Strength and conditioning3 2:25:00
  Running - intervals1 29:00 4.03(7:11) 6.49(4:28)
  Total8 7:21:47 34.52 55.56 531
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1:49
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FrSaSuMoTuWeTh

Wednesday Oct 18 #

8 AM

Running 36:51 [2] 6.64 km (5:33 / km) +61m 5:18 / km
shoes: Inov8 X-Talon 212 #6

1 PM

Running 8:15 [2] 1.53 km (5:24 / km) +30m 4:55 / km
shoes: Inov8 F-lite 230

To and from MC

Strength and conditioning 1:00:00 [3]

Rolling and mobility stuff

4 x 6 front squats (30kg, 32.5kg, 35kg, 35kg)
with 4 x 10 swiss ball hamstring curls

3 x 6 pull ups
with 3 x 8 press ups

3 sets of:
10 split squats each leg (20kg)
10 bridge walk outs
30s dish hold
10 lateral sits each side (10kg)

Tuesday Oct 17 #

9 AM

Running warm up/down 14:59 [2] 2.61 km (5:44 / km)
ahr:139 max:148 shoes: Inov8 Terraclaw 250

warm up

Running - intervals 29:00 [5] 6.49 km (4:28 / km)
shoes: Inov8 Terraclaw 250

10 x 2 min (1 min jog)
Distances:
0.51km (ahr 158, mhr 177)
0.51km (ahr 172, mhr 182)
0.52km (ahr 174, mhr 182)
0.52km (ahr 175, mhr 182)
0.52km (ahr 176, mhr 183)
0.52km (ahr 177, mhr 185)
0.52km (ahr 178, mhr 187)
0.52km (ahr 180, mhr 188)
0.52km (ahr 181, mhr 189)
0.52km (ahr 181, mhr 191)
Decent session. Very strong wind made it tough.

Running warm up/down 14:09 [2] 2.3 km (6:09 / km) +30m 5:47 / km
ahr:145 max:161 shoes: Inov8 Terraclaw 250

warm down

Monday Oct 16 #

8 AM

Running 26:37 [2] 4.89 km (5:27 / km) +36m 5:15 / km
shoes: Brooks Adrenaline GTS #3

Strength and conditioning 25:00 [3]

core

Sunday Oct 15 #

9 AM

Running 1:15:32 [2] 13.49 km (5:36 / km) +178m 5:15 / km
shoes: VJ Irock #3

would have run for a bit longer but had to get back for something

Saturday Oct 14 #

2 PM

Running warm up/down 12:41 [2] 2.4 km (5:17 / km)
ahr:153 max:168 shoes: Icebug Acceleritas 4 RB9X

warm up

Running 17:34 [5] 4.33 km (4:03 / km) +85m 3:42 / km
ahr:190 max:196 shoes: Icebug Acceleritas 4 RB9X

Durham past v present race (ft. Newcastle), 2nd
Wasn't originally planning on running as I'm not very fit right now and been training hard this week but I was persuaded to and it was quite fun. Tough hilly course and a tough pace set out by the Newcastle girl who won, more or less kept up with her, gaining time back on the steep downhill but in the end she beat me by a second!

Running warm up/down 11:21 [2] 1.95 km (5:49 / km) +31m 5:24 / km
ahr:154 max:176 shoes: Icebug Acceleritas 4 RB9X

warm down, would have done longer but had somewhere to be

Friday Oct 13 #

8 AM

Running 41:04 [2] 7.42 km (5:32 / km) +47m 5:22 / km
shoes: Inov8 Terraclaw 250

1 PM

Running warm up/down 8:44 [2] 1.51 km (5:47 / km) +33m 5:13 / km
shoes: Inov8 F-lite 230

to / from MC

Strength and conditioning 1:00:00 [3]

Rolling and mobility stuff

4 sets of:
6 box jumps and landings
5 front squats (20kg, 30kg, 32.5kg, 32.5kg)
Band walks

3 sets of:
6 overhead press (20kg, 25kg, 27.5kg)
8 RDLs (40kg, 50kg, 50kg)
30s dish hold

3 sets of:
10 glute bridges, without touching floor between reps (40kg)
10 single leg calf raises each side

First week back so keeping all weights low and easing back in.

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