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Training Log Archive: jemmerson

In the 7 days ending Dec 16, 2018:

activity

time

miles

Running

7:00:41

50.37

(8:21)

81.06

(5:11)

367

S&C

1:25:00

Swimming

1:15:00

Aqua jogging

1:00:00

Total

10:40:41

50.37

81.06

367

2:25

0:00

» now

Sunday Dec 16, 2018 #

8 AM

Running long 1:42:38 [2] 19.03 km (5:24 / km) +110m 5:15 / km
ahr:150 max:161 shoes: Inov8 X-Talon 212 #6

Saturday Dec 15, 2018 #

1 PM

Running 39:51 [2] 7.72 km (5:10 / km) +28m 5:04 / km
shoes: Inov8 X-Talon 212 #6

Friday Dec 14, 2018 #

8 AM

Running 18:40 [2] 3.62 km (5:09 / km) +22m 5:00 / km
ahr:148 max:160 shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills), and strides

Running tempo 54:42 [4] 12.88 km (4:15 / km) +88m 4:06 / km
ahr:180 max:190 shoes: Nike Air Zoom Pegasus 35 #2

8 mile tempo at Coventry memorial park, aiming for 6:50 miles with the last 2 faster and mostly stuck to splits quite well. Quite a few (shallow) hills so mile splits a bit inconsistent if there was more uphill/downhill and last mile had the most climb so otherwise would have been faster. Pleased with this tempo.
Mile splits: 6:48, 6:46, 6:57, 6:48, 6:50, 6:54, 6:42, 6:52

Running warm up/down 17:36 [2] 3.23 km (5:27 / km) +30m 5:12 / km
ahr:149 max:160 shoes: Nike Air Zoom Pegasus 35 #2

warm down

2 PM

Running warm up/down 17:15 [2] 3.37 km (5:07 / km) +17m 5:00 / km
ahr:150 max:162 shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills), and strides

Running intervals (track) 20:00 [3] 3.3 km (6:04 / km)
ahr:138 max:182 shoes: Nike Air Zoom Pegasus 35 #2

Controlled 8 x 300m (3')
Aiming to start with 60s pace, then gradually pick it up to 55s.
(total elapsed time - 28:40)

Running warm up/down 17:16 [2] 3.23 km (5:21 / km)
ahr:152 max:159 shoes: Nike Air Zoom Pegasus 35 #2

warm down

Thursday Dec 13, 2018 #

9 AM

S&C 50:00 [2]

Rolling, mobility stuff and bar warm up

3 x 5 + 1 x 3 hang cleans (35kg, 37.5kg, 37.5kg, 40kg)

3 x 8 front squats (35kg, 37.5kg x2)

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, 35kg x2)
with 3 x 10 s/l heel raises each leg

8 minute core circuit

12 PM

Swimming 30:00 [2]

Aqua jogging 30:00 [1]

Wednesday Dec 12, 2018 #

3 PM

Running 1:04:39 [2] 12.15 km (5:19 / km) +72m 5:10 / km
ahr:153 max:162 shoes: Inov8 X-Talon 212 #6

Flew home last night for Christmas, buzzing! Powering through the jet lag to get this done, I missed running at home but I didn't miss the cold and all the mud.

Tuesday Dec 11, 2018 #

7 AM

Running warm up/down 18:46 [2] 3.64 km (5:09 / km)
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 35

Warm up (+ drills)
2 x 200m at 44s pace

Running intervals (track) 32:00 [4] 5.6 km (5:43 / km)
shoes: Nike Air Zoom Pegasus 35

6 x 800m (2'), then 1 x 300m
Aiming for 2:54s, thought it would be fairly comfortable but right from the start legs not feeling good and just went to jelly on the last couple of reps, frustrating to not be able to stick with the pace but just one of those days.
Times:
2:57 (ahr 165, mhr 180)
2:54 (ahr 173, mhr 187)
2:52 (ahr 177, mhr 188)
2:53 (ahr 179, mhr 190)
2:56 (ahr 179, mhr 189)
2:59 (ahr 178, mhr 189)
57s (ahr 159, mhr 179)

Running warm up/down 17:18 [2] 3.29 km (5:16 / km)
ahr:155 max:166 shoes: Nike Air Zoom Pegasus 35

Warm down

Monday Dec 10, 2018 #

11 AM

S&C 35:00 [2]

core and glutes

3 PM

Swimming 45:00 [2]

alternating 15 min swimming and 15 min AJ

Aqua jogging 30:00 [1]

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