Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jemmerson

In the 31 days ending Dec 31, 2018:

activity

time

miles

Running

29:39:57

215.84

(8:15)

347.36

(5:07)

1326

S&C

6:45:00

Swimming

6:15:00

Aqua jogging

5:30:00

Total

48:09:57

215.84

347.36

1326

2:25

0:00

» now

Monday Dec 31, 2018 #

Note

Feels really good to finally be running some decent mileage again after the stress fracture. Played it safe during the US XC season with lots of cross training and waited until after that to push the mileage on. Really pleased with how the last 5 weeks have gone and starting to feel fit. Easing off this week before racing on Saturday, then back to the US and straight into the indoor season.

12 PM

Swimming 45:00 [2]

Aqua jogging 30:00 [1]

3 PM

S&C 35:00 [2]

core and glutes

Sunday Dec 30, 2018 #

8 AM

Running long 1:41:18 [2] 19.35 km (5:14 / km) +111m 5:05 / km
ahr:152 max:164 shoes: Inov8 X-Talon 212 #6

Saturday Dec 29, 2018 #

8 AM

Running 51:50 [2] 9.78 km (5:18 / km) +35m 5:12 / km
ahr:145 max:160 shoes: Inov8 Terraclaw 250

Friday Dec 28, 2018 #

8 AM

Running warm up/down 20:44 [2] 3.93 km (5:17 / km) +37m 5:02 / km
ahr:141 max:158 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills) and strides

Running tempo 53:06 [4] 12.88 km (4:07 / km) +75m 4:00 / km
ahr:178 max:188 shoes: Nike Air Zoom Pegasus 35

8 mile tempo at Coventry memorial park, aiming for 6:40 miles.
Mile splits: 6:41, 6:36, 6:38, 6:38, 6:38, 6:40, 6:32, 6:40

Running warm up/down 17:38 [2] 3.23 km (5:28 / km) +15m 5:20 / km
ahr:143 max:156 shoes: Nike Air Zoom Pegasus 35

warm down

3 PM

Running warm up/down 16:36 [2] 3.37 km (4:56 / km)
ahr:151 max:161 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:134 max:182 shoes: Nike Air Zoom Pegasus 35

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

Running warm up/down 16:58 [2] 3.22 km (5:16 / km)
ahr:151 max:158 shoes: Nike Air Zoom Pegasus 35 #2

warm down

Thursday Dec 27, 2018 #

8 AM

S&C 50:00 [2]

Rolling, mobility stuff and bar warm up

5 x 3 hang cleans (35kg, 37.5kg, 40kg x3)

5 x 5 front squats (35kg, 37.5kg, 40kg x3)

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

3 x 6 s/l RDLs each leg (35kg)
with 3 x 10 s/l heel raises each leg

8 minute core circuit

1 PM

Swimming 45:00 [2]

Aqua jogging 30:00 [1]

Wednesday Dec 26, 2018 #

8 AM

Running warm up/down 18:39 [2] 3.4 km (5:29 / km) +14m 5:22 / km
ahr:136 max:147 shoes: Inov8 X-Talon 212 #6

Warm up (+ drills) and strides

Running intervals (grass) 33:00 [4] 7.1 km (4:39 / km)
shoes: Inov8 X-Talon 212 #6

Swapped normal Tuesday and Wednesday around due to Christmas. Track closed both days anyway so fartlek on grass instead. Feeling slightly weighed down by all the food consumed yesterday.
1,2,3,4,5,4,3,2,1 minutes (1')
0.27km (ahr 141, mhr 162)
0.52km (ahr 158, mhr 175)
0.77km (ahr 167, mhr 178)
1.03km (ahr 171, mhr 182)
1.27km (ahr 175, mhr 184)
1.02km (ahr 175, mhr 184)
0.78km (ahr 175, mhr 186)
0.54km (ahr 174, mhr 185)
0.28km (ahr 165, mhr 180)

Running warm up/down 17:38 [2] 3.22 km (5:29 / km) +15m 5:21 / km
ahr:145 max:155 shoes: Inov8 X-Talon 212 #6

Warm down

Tuesday Dec 25, 2018 #

8 AM

Running 1:09:25 [2] 13.43 km (5:10 / km) +65m 5:03 / km
ahr:148 max:162 shoes: Inov8 X-Talon 212 #6

Christmas run :)

Monday Dec 24, 2018 #

12 PM

Swimming 45:00 [2]

Aqua jogging 30:00 [1]

2 PM

S&C 35:00 [2]

core and glutes

Sunday Dec 23, 2018 #

8 AM

Running long 1:42:53 [2] 19.01 km (5:25 / km) +102m 5:16 / km
ahr:150 max:164 shoes: Inov8 X-Talon 212 #6

Saturday Dec 22, 2018 #

10 AM

Running 41:41 [2] 7.72 km (5:24 / km) +27m 5:18 / km
ahr:148 max:159 shoes: Inov8 X-Talon 212 #6

Friday Dec 21, 2018 #

8 AM

Running warm up/down 18:52 [2] 3.56 km (5:18 / km) +25m 5:07 / km
ahr:146 max:161 shoes: Nike Air Zoom Pegasus 35

Warm up (+ drills) and strides

Running tempo 54:16 [4] 12.88 km (4:13 / km) +88m 4:04 / km
ahr:182 max:192 shoes: Nike Air Zoom Pegasus 35

8 mile tempo at Coventry memorial park, aiming for 6:45 miles. Again some splits a bit inconsistent due to shallow hills but even so not sure what happened on mile 5. Otherwise good.
Mile splits: 6:47, 6:45, 6:47, 6:42, 6:57, 6:44, 6:46, 6:45.

Running 18:34 [2] 3.23 km (5:45 / km) +24m 5:33 / km
ahr:146 max:158 shoes: Nike Air Zoom Pegasus 35

Warm down

3 PM

Running warm up/down 16:49 [2] 3.36 km (5:00 / km)
ahr:151 max:160 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:183 shoes: Nike Air Zoom Pegasus 35 #2

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

Running warm up/down 17:23 [2] 3.22 km (5:24 / km)
ahr:151 max:159 shoes: Nike Air Zoom Pegasus 35 #2

Warm down

Thursday Dec 20, 2018 #

9 AM

S&C 50:00 [2]

Rolling, mobility stuff and bar warm up

5 x 3 hang cleans (35kg, 37.5kg, 40kg x3)

5 x 5 front squats (35kg, 37.5kg x2, 40kg 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 (35kg)
with 3 x 10 s/l heel raises each leg

8 minute core circuit

11 AM

Swimming 30:00 [2]

Trying out Holmfirth swimming pool

Aqua jogging 30:00 [1]

Wednesday Dec 19, 2018 #

11 AM

Running 1:14:30 [2] 13.2 km (5:39 / km) +310m 5:03 / km
ahr:159 max:180 shoes: Inov8 X-Talon 212 #6

Dragging Michael out for a run from Holmbridge, long time since I last ran here but always love it here! Probably more climb than the last 4 months in Texas combined...

Tuesday Dec 18, 2018 #

8 AM

Running warm up/down 18:33 [2] 3.66 km (5:04 / km) +16m 4:58 / km
ahr:148 max:173 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)
2 x 200m at 42s pace

Running intervals (track) 28:23 [4] 4.78 km (5:56 / km)
shoes: Nike Air Zoom Pegasus 35

3 x 3 x 400m (1', 3'), then 1 x 300m
Aiming for 84s, 81s, 84s for each of the three sets, with the last rep all out. Horrible conditions with heavy rain and very strong winds which made it harder to stick to the paces!
Times:
84s (ahr 164, mhr 182)
84s (ahr 170, mhr 183)
83s (ahr 171, mhr 185)
80s (ahr 164, mhr 183)
81s (ahr 175, mhr 185)
81s (ahr 172, mhr 184)
84s (ahr 161, mhr 180)
84s (ahr 171, mhr 182)
78s (ahr 174, mhr 187)
57s (ahr 159, mhr 179)

Running warm up/down 17:59 [2] 3.31 km (5:26 / km)
ahr:148 max:155 shoes: Nike Air Zoom Pegasus 35

warm down

Monday Dec 17, 2018 #

12 PM

Swimming 45:00 [2]

Aqua jogging 30:00 [1]

3 PM

S&C 30:00 [2]

core and glutes

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]

Sunday Dec 9, 2018 #

9 AM

Running long 1:29:59 [2] 17.72 km (5:05 / km)
ahr:152 max:165 shoes: Nike Air Zoom Pegasus 35

Battling some strong winds!

Saturday Dec 8, 2018 #

3 PM

Running 20:51 [2] 4.02 km (5:11 / km)
shoes: Nike Air Zoom Pegasus 35

To and from the pool

Swimming 30:00 [2]

Aqua jogging 15:00 [1]

Friday Dec 7, 2018 #

8 AM

Running warm up/down 16:50 [2] 3.35 km (5:01 / km)
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 35

Warm up (+ drills), and strides

Running tempo 55:05 [4] 12.96 km (4:15 / km)
ahr:182 max:195 shoes: Nike Air Zoom Pegasus 35

8 mile tempo (6 miles, 2:30 rest, 2 miles) at the 'hike and bike', aiming for 7:00 for first 2 miles and then 6:50s with a pick up in the last mile. Very strong headwind along the 3rd 1/2 mile of the 2 mile loop made it very tough.
Splits: 6:54, 6:57, 6:50, 6:54, 6:53, 7:00, 6:53, 6:40

Running warm up/down 17:40 [2] 3.22 km (5:29 / km)
ahr:160 max:168 shoes: Nike Air Zoom Pegasus 35

Warm down

3 PM

Running warm up/down 15:27 [2] 3.22 km (4:48 / km)
ahr:158 max:163 shoes: Nike Air Zoom Pegasus 35

Warm up

Running intervals (track) 20:00 [3] 3.3 km (6:04 / km)
ahr:139 max:186 shoes: Nike Air Zoom Pegasus 35

Controlled 8 x 300m (3')
Aiming to start with 60s pace, then gradually pick it up to 55s.
(total elapsed time - 28:46)

Running warm up/down 16:34 [2] 3.23 km (5:08 / km)
ahr:159 max:166 shoes: Nike Air Zoom Pegasus 35

Warm down

Thursday Dec 6, 2018 #

11 AM

S&C 50:00 [2]

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

4 PM

Aqua jogging 30:00 [1]

Swimming 30:00 [2]

Wednesday Dec 5, 2018 #

8 AM

Running 1:02:16 [2] 12.9 km (4:50 / km)
ahr:159 max:171 shoes: Nike Air Zoom Pegasus 35

Tuesday Dec 4, 2018 #

8 AM

Running warm up/down 18:28 [2] 3.61 km (5:07 / km)
ahr:146 max:158 shoes: Nike Air Zoom Pegasus 35

warm up (+ drills)
2 x 200m at 45s pace

Running intervals (track) 32:30 [4] 7.0 km (4:39 / km)
shoes: Nike Air Zoom Pegasus 35

3 x 2km (3')
One lap easy walking, then 300m all out.
Aiming for 7:30s.
Times:
7:29 (ahr 172, mhr 182)
7:30 (ahr 179, mhr 188)
7:30 (ahr 181, mhr 189)
55s (ahr 156, mhr 175)

Running warm up/down 17:53 [2] 3.22 km (5:33 / km)
ahr:149 max:159 shoes: Nike Air Zoom Pegasus 35

warm down

Monday Dec 3, 2018 #

3 PM

Aqua jogging 45:00 [1]

Alternating 15 minutes aquajogging and 15 minutes swimming, last 15 AJ was with holding ball over head and passing it

Swimming 30:00 [2]

5 PM

S&C 25:00 [2]

Core and glutes

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!

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