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Training Log Archive: Jemmerson

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Running4 3:30:37 21.18(9:57) 34.09(6:11) 287
  Intervals1 1:00:00 4.04(14:51) 6.5(9:14)
  Tae Kwon Do1 1:00:00
  Strength and conditioning4 50:00
  Total6 6:20:37 25.22 40.59 287

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MoTuWeThFrSaSu

Sunday May 20, 2012 #

Running hills 48:02 [3] 8.14 km (5:54 / km) +182m 5:18 / km
ahr:167 max:187 shoes: VJ IROCK

10 minutes warm up
30 minutes running around abbey fields zig-zagging up and down the hills
8 minutes warm down

Strength and conditioning 5:00 [2]

squats, lunges, heel raises

Note

really wish I was at the Twin Peaks this weekend but I have 8 exams next week so decided it would probably be best to stay at home and revise
C • Twin peaks 3

Saturday May 19, 2012 #

Running long 1:24:21 [2] 12.87 km (6:33 / km) +56m 6:25 / km
ahr:152 max:164 shoes: VJ IROCK

took a map of the EYOC long area with a course Riina planned on it (she's planned 2 more for me which I will take on runs closer to EYOC)

Strength and conditioning (balance board) 10:00 [1]

Friday May 18, 2012 #

Note
(rest day)

Thursday May 17, 2012 #

Running warm up/down 16:20 [2] 2.27 km (7:12 / km) +15m 6:58 / km
ahr:145 max:159 shoes: VJ IROCK

slow jog for first part of the run and then drills on the farm road

Running tempo 20:00 [4] 4.39 km (4:33 / km) +13m 4:29 / km
ahr:181 max:193 shoes: VJ IROCK

20 minutes hard running

Running warm up/down 8:22 [2] 1.25 km (6:42 / km)
ahr:153 max:160 shoes: VJ IROCK

slow jog back home

Note

1 exam down, 12 to go...

Wednesday May 16, 2012 #

Tae Kwon Do 1:00:00 [2]

Tuesday May 15, 2012 #

Intervals (track) 1:00:00 [5] 6.5 km (9:14 / km)
shoes: Brooks Adrenaline GTS

5 x 500m with 90 seconds recovery
quite a short session so I pushed really hard
10 min jog and drills to warm up and 10 min jog to warm down

Strength and conditioning (balance board) 5:00 [1]

Monday May 14, 2012 #

Running 33:32 [2] 5.17 km (6:29 / km) +21m 6:21 / km
ahr:144 max:156 shoes: VJ IROCK

short and easy run

Strength and conditioning 30:00 [3]

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