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Training Log Archive: jemmerson

In the 7 days ending Nov 19, 2017:

activity

time

miles

Running

5:44:44

37.72

(9:08)

60.7

(5:41)

1135

S&C

1:30:00

Total

7:14:44

37.72

60.7

1135

1:51

0:00

» now

Sunday Nov 19, 2017 #

10 AM

Running 1:38:40 [3] 14.0 km (7:03 / km) +576m 5:51 / km
shoes: Inov8 X-Talon 212 #6

Awesome run in the Pentlands with Katrina, parked at Flotterstone and went up Turnhouse Hill, Carnethy Hill and Scald Law, really nice day for it and great company :)

Saturday Nov 18, 2017 #

1 PM

Running warm up/down 17:21 [2] 3.06 km (5:40 / km) +26m 5:26 / km
shoes: Inov8 X-Talon 212 #6

warm up

Running race 38:15 [4] 9.35 km (4:05 / km) +183m 3:44 / km
shoes: Inov8 X-Talon 212 #6

Edinburgh Braids "10km" XC
Didn't know what to expect but training has been going well and feel quite fit at the moment. Started at a steady pace (although that was mostly because I was stuck behind people) and saved enough for the second lap although it was definitely harder the second time! Caught Michael near the top of the hill on the second lap to his horror, had a good race but couldn't hold him off at the end. Nice surprise to find out I was 2nd lady and happy with the time too. Love this course.

Running warm up/down 10:04 [2] 1.69 km (5:57 / km) +19m 5:38 / km
shoes: Inov8 X-Talon 212 #6

warm down, probably should have done longer but really feeling the effects of the race...

Friday Nov 17, 2017 #

8 AM

Running 27:12 [2] 4.92 km (5:32 / km) +27m 5:23 / km
ahr:148 max:168 shoes: Inov8 Race Ultra 290

easy jog with 5 x 15s (15s) near the end

Thursday Nov 16, 2017 #

7 AM

Running 29:48 [2] 5.47 km (5:27 / km) +30m 5:18 / km
ahr:145 max:177 shoes: Inov8 Terraclaw 250

10 min jog, 10 x 30s (30s), 10 min jog

Wednesday Nov 15, 2017 #

8 AM

Running 31:02 [2] 5.14 km (6:02 / km) +124m 5:23 / km
ahr:139 max:164 shoes: Icebug Acceleritas 4 RB9X

control hanging for afternoon DUOC session on my morning run

1 PM

Running 7:42 [2] 1.37 km (5:37 / km) +30m 5:04 / km
shoes: Inov8 F-lite 230

to and from MC

S&C 1:00:00 [3]

Deloading week (light weight on the squats)

Rolling and mobility stuff

4 x 5 front squats (35kg)
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 (20kg - front hold)
10 bridge walk outs
30s dish hold
10 lateral sits each side (10kg db)

2 PM

Running 13:00 [2] 2.3 km (5:39 / km) +50m 5:06 / km
shoes: Icebug Acceleritas 4 RB9X

to and from start of DUOC session

Tuesday Nov 14, 2017 #

8 AM

Running warm up/down 12:17 [2] 2.15 km (5:43 / km)
ahr:133 max:145 shoes: Inov8 Terraclaw 250

warm up

Running 15:00 [4] 3.18 km (4:43 / km)
shoes: Inov8 Terraclaw 250

short and easy session before braids this weekend - cruising 8 x 1 min (1 min jog)
Distances:
0.25km (ahr 138, mhr 159)
0.26km (ahr 154, mhr 166)
0.27km (ahr 159, mhr 171)
0.26km (ahr 162, mhr 175)
0.27km (ahr 167, mhr 178)
0.27km (ahr 166, mhr 178)
0.28km (ahr 169, mhr 180)
0.28km (ahr 169, mhr 179)

Running warm up/down 11:42 [2] 1.95 km (6:00 / km) +25m 5:38 / km
ahr:149 max:161 shoes: Inov8 Terraclaw 250

warm down

Monday Nov 13, 2017 #

8 AM

Running 32:41 [2] 6.12 km (5:20 / km) +45m 5:09 / km
ahr:145 max:158 shoes: Brooks Adrenaline GTS #3

S&C 30:00 [3]

mostly core

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