Training Log Archive: jemmersonIn the 7 days ending Nov 12, 2017:
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Sunday Nov 12, 2017 #
Running 1:48:56 [2] 19.9 km (5:28 / km) +284m 5:07 / km
ahr:149 max:176 shoes: VJ Irock #3
Saturday Nov 11, 2017 #
Running warm up/down 11:52 [2] 2.16 km (5:30 / km)
ahr:149 max:162 shoes: Inov8 X-Talon 212 #6
Running race 18:45 [5] 5.07 km (3:42 / km)
ahr:184 max:190 shoes: Inov8 X-Talon 212 #6
Km splits - 3:37, 3:39, 3:41, 3:48, 3:43, +14s
Training has been going well so yesterday decided to do parkrun to see how my fitness is. Course has changed a bit and the distance is a bit over which is really annoying, 5km split was 18:31. But anyway it went better than expected and felt good.
Running warm up/down 15:42 [2] 2.71 km (5:48 / km) +35m 5:27 / km
ahr:137 max:156 shoes: Inov8 X-Talon 212 #6
Friday Nov 10, 2017 #
Running 53:14 [2] 9.61 km (5:32 / km) +125m 5:12 / km
ahr:149 max:171 shoes: Icebug Acceleritas 4 RB9X
Running 8:24 [2] 1.58 km (5:19 / km) +30m 4:51 / km
shoes: Inov8 F-lite 230
S&C 1:00:00 [3]
4 sets of:
6 box jumps and landings
5 front squats (35kg, 37.5kg, 40kg, 40kg)
x band walks
4 x 6 push press (27.5kg, 30kg, 32.5kg, 32.5kg)
with 4 x 8 RDLs (60kg, 65kg x 3)
3 x 10 glute bridges, without touching floor between reps (65kg, 65kg, 70kg)
with 3 x 10 single leg calf raises each side
Thursday Nov 9, 2017 #
Running warm up/down 14:36 [2] 2.5 km (5:50 / km) +30m 5:31 / km
ahr:140 max:156 shoes: VJ Irock #3
Running 26:26 [5] 4.0 km (6:37 / km) +270m 4:56 / km
shoes: VJ Irock #3
7 hills of about 310m, 35-40m climb, jog down recovery (rounded to 2 min)
Times:
2:03 (ahr 166, mhr 182)
2:03 (ahr 171, mhr 188)
2:02 (ahr 176, mhr 189)
2:02 (ahr 177, mhr 190)
2:03 (ahr 178, mhr 191)
2:03 (ahr 179, mhr 191)
2:04 (ahr 179, mhr 191)
Running warm up/down 16:10 [2] 2.83 km (5:43 / km) +25m 5:28 / km
ahr:153 max:167 shoes: VJ Irock #3
Wednesday Nov 8, 2017 #
Running 54:13 [2] 9.56 km (5:40 / km) +127m 5:19 / km
ahr:146 max:167 shoes: Inov8 X-Talon 212 #6
Running 8:40 [2] 1.55 km (5:35 / km) +30m 5:06 / km
shoes: Inov8 F-lite 230
S&C 1:00:00 [3]
4 x 5 front squats (35kg, 37.5kg, 40kg, 40kg)
with 4 x 10 swiss ball hamstring curls
4 x 6 pull ups
with 4 x 8 press ups
3 sets of:
10 split squats each leg (25kg)
10 bridge walk outs
30s dish hold
10 lateral sits each side (10kg)
Tuesday Nov 7, 2017 #
Running warm up/down 14:58 [2] 2.72 km (5:30 / km) +10m 5:24 / km
ahr:136 max:146 shoes: Inov8 Terraclaw 250
Running 31:30 [5] 7.12 km (4:25 / km)
shoes: Inov8 Terraclaw 250
Distances:
1.47km (ahr 165, mhr 177)
1.00km (ahr 174, mhr 181)
0.76km (ahr 176, mhr 183)
0.52km (ahr 174, mhr 183)
1.02km (ahr 175, mhr 184)
0.78km (ahr 179, mhr 189)
0.53km (ahr 180, mhr 188)
Surprised myself a bit with the increased pace in the last set, probably should have pushed the 6 min rep a bit more, but decent session.
Running warm up/down 15:37 [2] 2.61 km (5:59 / km) +30m 5:39 / km
ahr:140 max:158 shoes: Inov8 Terraclaw 250
Monday Nov 6, 2017 #
Running 32:42 [2] 6.23 km (5:15 / km) +52m 5:02 / km
ahr:143 max:154 shoes: Brooks Adrenaline GTS #3
S&C 30:00 [3]