Training Log Archive: jemmersonIn the 1 days ending Dec 7, 2018:
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Friday Dec 7, 2018 #
8 AM
Running warm up/down 16:50 [2] 3.35 km (5:01 / km)
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 35
Warm up (+ drills), and strides
Running tempo 55:05 [4] 12.96 km (4:15 / km)
ahr:182 max:195 shoes: Nike Air Zoom Pegasus 35
8 mile tempo (6 miles, 2:30 rest, 2 miles) at the 'hike and bike', aiming for 7:00 for first 2 miles and then 6:50s with a pick up in the last mile. Very strong headwind along the 3rd 1/2 mile of the 2 mile loop made it very tough.
Splits: 6:54, 6:57, 6:50, 6:54, 6:53, 7:00, 6:53, 6:40
Splits: 6:54, 6:57, 6:50, 6:54, 6:53, 7:00, 6:53, 6:40
Running warm up/down 17:40 [2] 3.22 km (5:29 / km)
ahr:160 max:168 shoes: Nike Air Zoom Pegasus 35
Warm down
3 PM
Running warm up/down 15:27 [2] 3.22 km (4:48 / km)
ahr:158 max:163 shoes: Nike Air Zoom Pegasus 35
Warm up
Running intervals (track) 20:00 [3] 3.3 km (6:04 / km)
ahr:139 max:186 shoes: Nike Air Zoom Pegasus 35
Controlled 8 x 300m (3')
Aiming to start with 60s pace, then gradually pick it up to 55s.
(total elapsed time - 28:46)
Aiming to start with 60s pace, then gradually pick it up to 55s.
(total elapsed time - 28:46)
Running warm up/down 16:34 [2] 3.23 km (5:08 / km)
ahr:159 max:166 shoes: Nike Air Zoom Pegasus 35
Warm down