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Training Log: Jemmerson

In the last 7 days:

activity # timemileskm+m
  Aqua jogging 2 2:00:00
  Strength and conditioning2 1:40:00
  Cycling3 1:30:00
  Running2 45:00 4.54(9:55) 7.3(6:10)
  Total9 5:55:00 4.54 7.3
«
1:45
0:00
TuWeThFrSaSuMo

Saturday Feb 17 #

8 AM

Running 20:00 [2] 3.1 km (6:27 / km)
(injured) shoes: VJ Irock #3

2 x 8 min jog, 2 min walk
pool is closed all weekend which ruins my plans
9 AM

Cycling 30:00 [3]

in the gym

Friday Feb 16 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)

4 x 5 back squats (45kg, 47.5kg, 50kg, 50kg) - instead of squat jumps

4 x 5 deadlift (70kg, 75kg x 3)

3 x 8 push press (30kg)

3 x 8 lateral lunges each side (15kg db)

Thursday Feb 15 #

12 PM

Aqua jogging 1:00:00 [3]
(injured)

With Bally
Warm up
2 x [5,4,3,2,1 min (60s)] (90s)
Warm down

Wednesday Feb 14 #

8 AM

Cycling 30:00 [3]
(injured)

in the gym
12 PM

Running 25:00 [2] 4.2 km (5:57 / km)
shoes: VJ Irock #3

5 x 4 min jog, 1 min walk
1 PM

Strength and conditioning 50:00 [3]

Rolling and mobility stuff

2 circuits of:
8 x s/l hip bridge each side
8 x bridge walkouts
8 x inch worms
8 x lateral duck walks each way
8 x overhead squat (15kg)

4 x 6 front squats (35kg, 37.5kg, 40kg, 40kg)

3 x 8 dumbbell row each arm (12.5kg)

3 x 8 split squats each side (30kg)

4 x 6 RDLs (60kg, 65kg x 3)

Tuesday Feb 13 #

8 AM

Aqua jogging 1:00:00 [3]
(injured)

With Bally
Warm up
3 x [1 x 3 min (60s), 2 x 2 min (60s), 3 x 1 min (45s)] (90s)
Warm down

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Injuries

R Lower LegStress Fracture74+days
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