Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 7 days ending Mar 24, 2019:

activity

time

miles

Running

4:24:57

33.13

(8:00)

53.31

(4:58)

Swimming

2:00:00

Aqua jogging

1:30:00

S&C

1:20:00

Total

9:14:57

33.13

53.31

1:47

0:00

» now

Sunday Mar 24, 2019 #

3 PM

Swimming 45:00 [2]

2150 yards (1.97km)

Aqua jogging 30:00 [1]

Saturday Mar 23, 2019 #

9 AM

Running 16:14 [2] 3.23 km (5:02 / km)
shoes: Nike Air Zoom Pegasus 35 #2

pre-race shake out

7 PM

Running warm up/down 17:06 [2] 3.26 km (5:15 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Warm up (+ drills and strides)

Running race 4:46 [5] 1.5 km (3:11 / km)
shoes: Nike Zoom Matumbo 3

Victor Lopez Classic 1500m

Running intervals 21:56 [4] 3.97 km (5:31 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Post-race 2 x 1 mile (3'), 2 x 1' (2') along the road
Keeping it controlled - 6:26, 6:26, 0.27km, 0.28km
(no HR monitor)

Running warm up/down 16:58 [2] 3.23 km (5:15 / km)
shoes: Nike Air Zoom Pegasus 35 #3

Warm down

Friday Mar 22, 2019 #

9 AM

Running warm up/down 19:22 [2] 3.91 km (4:57 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm up (+ drills and strides)

Running 8:00 [2] 1.4 km (5:43 / km)
shoes: Nike Air Zoom Pegasus 35 #2

4 x 200m (3') to get the legs moving before racing tomorrow

Running warm up/down 19:17 [2] 3.95 km (4:53 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm down

Thursday Mar 21, 2019 #

9 AM

Swimming 45:00 [2]

2100 yards (1.92km)

Aqua jogging 30:00 [1]

Wednesday Mar 20, 2019 #

8 AM

Running 57:08 [2] 11.28 km (5:04 / km)
shoes: Nike Air Zoom Pegasus 35 #2

3 PM

S&C 50:00 [2]

Mobility stuff and bar warm up
5 x 5 front squats (75lbs, 85lbs x2, 90lbs x2)
3 x 6 s/l RDLs each leg (75lbs)

Followed by 30 min group s&c session, whole body stuff.

Tuesday Mar 19, 2019 #

6 AM

Running warm up/down 18:22 [2] 3.63 km (5:04 / km)
shoes: Nike Air Zoom Pegasus 35 #2

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

Running intervals (track) 48:45 [4] 10.72 km (4:33 / km)
shoes: Nike Air Zoom Pegasus 35 #2

Mile breakdown
1 mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90s, 1200m)
Aiming for 5:52 for the mile, 2:50 and 2:46 for 800s, 82s and 80s for each set of 400s. Recovery jogs supposed to be about 2 minutes per lap, so heart rate never really comes down, although pace was actually a bit slower than that (and running in lane 3).
Times:
5:52 (ahr 174, mhr 184)
2:50 (ahr 183, mhr 188)
2:46 (ahr 186, mhr 191)
82s (ahr 183, mhr 189)
82s (ahr 174, mhr 186)
81s (ahr 173, mhr 187)
82s (ahr 172, mhr 185)
79s (ahr 184, mhr 190)
80s (ahr 176, mhr 188)
Plan was to go into the session aiming to do it all and just see how it goes. Calf feeling good for most of it, but starting to feel it in the second set of 400s so missed out the last 2 reps. Frustrating not to finish the session when I was so close, but it's a big session and this is a really big step so there was no point risking making it worse. Happy with the progress.

Running warm up/down 17:03 [2] 3.23 km (5:17 / km)
shoes: Nike Air Zoom Pegasus 35 #2

warm down, feeling the calf a little bit but better than expected, later in the day it was just feeling a bit tight and fatigued

Monday Mar 18, 2019 #

8 AM

Swimming 30:00 [2]

Aqua jogging 30:00 [1]

9 AM

S&C 30:00 [2]

core and glutes

« Earlier | Later »