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Training Log Archive: jemmerson

In the 7 days ending Dec 2, 2018:

activity

time

miles

Running

5:23:11

40.71

(7:56)

65.52

(4:56)

S&C

2:00:00

Aqua jogging

1:45:00

Swimming

1:15:00

Total

10:23:11

40.71

65.52

2:00

0:00

» now

Sunday Dec 2, 2018 #

8 AM

Running long 1:23:28 [2] 16.11 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 35

Saturday Dec 1, 2018 #

9 AM

Running 25:30 [2] 5.0 km (5:06 / km)
shoes: Nike Air Zoom Pegasus 35

Who knew it could be so hot in December?

2 PM

S&C 45:00 [2]

About 6 weeks since I last did any weights...
Mobility stuff and bar warm up

4 x 5 hang cleans (35kg)

3 x 8 front squats (35kg)

4 x 5 push press (30kg)
with 3 x 10 s/l glute bridges each leg

3 x 6 s/l RDLs each leg (30kg)
with 3 x 10 s/l heel raises each leg

8 minute core circuit

3 PM

Aqua jogging 30:00 [1]

Getting those Christmas tunes on!

Friday Nov 30, 2018 #

7 AM

Running 16:41 [2] 3.36 km (4:58 / km)
ahr:151 max:164 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills), and strides

Running tempo 40:53 [4] 9.72 km (4:12 / km)
ahr:182 max:195 shoes: Nike Air Zoom Pegasus 35

6 mile tempo at the 'hike and bike', aiming for 6:50 miles because first tempo for a few weeks.
Thought it would be comfortable but actually ended up being a real struggle, guessing it's just due to the couple weeks off. Also had a 3 minute rest after 4 miles. Extremely humid today.
Splits: 6:44, 6:49, 6:48, 6:55, 6:48, 6:47

Running warm up/down 18:33 [2] 3.22 km (5:46 / km)
ahr:161 max:170 shoes: Nike Air Zoom Pegasus 35

warm down, legs not working

Thursday Nov 29, 2018 #

9 AM

Aqua jogging 30:00 [1]

Swimming 30:00 [2]

Wednesday Nov 28, 2018 #

8 AM

Running 1:06:47 [2] 12.9 km (5:11 / km)
ahr:149 max:159 shoes: Nike Air Zoom Pegasus 35

Tuesday Nov 27, 2018 #

8 AM

Running warm up/down 18:10 [2] 3.64 km (4:59 / km)
ahr:150 max:161 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)
2 x 200m at 48s pace

Running intervals (track) 36:00 [4] 8.36 km (4:18 / km)
shoes: Nike Air Zoom Pegasus 35

5 x 1 mile (60s)
Supposed to be comfortable as first session after a couple of weeks off, starting with 6:30 pace and allowed to pick it up a little.
6:30 (ahr 172, mhr 182)
6:27 (ahr 179, mhr 185)
6:25 (ahr 182, mhr 188)
6:20 (ahr 184, mhr 190)
6:13 (ahr 187, mhr 192)
Feeling very comfortable for most of the session, working harder on the last rep but still had something left in the tank.

Running warm up/down 17:09 [2] 3.21 km (5:21 / km)
ahr:162 max:176 shoes: Nike Air Zoom Pegasus 35

warm down

3 PM

S&C 45:00 [2]

whole body S&C

Monday Nov 26, 2018 #

8 AM

Aqua jogging 45:00 [1]

Alternating 15 min AJ, 15 min swimming

Swimming 45:00 [2]

10 AM

S&C 30:00 [2]

Core and glutes
(Training starts again this week after a couple of weeks off)

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