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Training Log Archive: jemmerson

In the 31 days ending Dec 31, 2020:

activity # timemileskm+m
  Running26 31:16:37 248.19(7:34) 399.43(4:42) 2173
  S&C7 4:40:00
  Total33 35:56:37 248.19 399.43 2173

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Thursday Dec 31, 2020 #

11 AM

Running warm up/down 17:37 [2] 3.64 km (4:50 / km) +18m 4:43 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 50:38 [4] 12.88 km (3:56 / km) +100m 3:47 / km
shoes: Nike Zoom Structure 21

8 mile tempo on the greenway (2 miles out and back twice - gentle uphill for out miles and down for back miles).
Splits: 6:27, 6:27, 6:13, 6:14, 6:25, 6:28, 6:17, 6:05

Running warm up/down 18:11 [2] 3.53 km (5:09 / km) +10m 5:05 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Dec 30, 2020 #

11 AM

Running (road) 51:59 [2] 11.29 km (4:36 / km) +74m 4:27 / km
shoes: Nike Zoom Structure 21

Tuesday Dec 29, 2020 #

10 AM

Running 1:21:39 [2] 17.29 km (4:43 / km) +77m 4:37 / km
shoes: Inov8 X-Talon ultra 260

12 PM

S&C 40:00 [1]

Monday Dec 28, 2020 #

11 AM

Running warm up/down 16:49 [2] 3.66 km (4:36 / km) +24m 4:27 / km
shoes: Nike Zoom Structure 21

warm up (+ drills) and strides

Running intervals (road) 43:00 [4] 9.25 km (4:39 / km) +50m 4:32 / km
shoes: Nike Zoom Structure 21

8 x 1km (1'), 4 x 30" (1')
On Chase Lane (2 reps out, 2 back twice), gently undulating with net climb on out reps. Distance based on watch.
Splits: 3:42, 3:46, 3:35, 3:34, 3:44, 3:43, 3:34, 3:32
Good session.

Running warm up/down 16:39 [2] 3.48 km (4:47 / km) +5m 4:45 / km
shoes: Nike Zoom Structure 21

warm down

Sunday Dec 27, 2020 #

11 AM

Running (road) 45:26 [2] 10.08 km (4:30 / km) +60m 4:23 / km
shoes: Nike Zoom Structure 21

Saturday Dec 26, 2020 #

9 AM

Running long 1:55:51 [2] 24.11 km (4:48 / km) +137m 4:40 / km
shoes: Inov8 X-Talon ultra 260

Friday Dec 25, 2020 #

8 AM

Running 54:21 [2] 11.03 km (4:56 / km) +50m 4:49 / km
shoes: Inov8 X-Talon 212 #6

Thursday Dec 24, 2020 #

10 AM

Running warm up/down 17:24 [2] 3.71 km (4:41 / km) +17m 4:35 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 37:56 [4] 9.66 km (3:56 / km) +75m 3:47 / km
shoes: Nike Zoom Structure 21

6 mile tempo on the greenway (2 miles out and back, then 1 mile out and back - gentle uphill for out miles and down for back miles).
Splits: 6:25, 6:30, 6:06, 6:12, 6:27, 6:14
Somehow managed to get the pacing quite wrong today (although garmin having some satellite issues so not sure how accurate this is), definitely ran out of steam in the last mile. Not a great tempo on the whole but got it done.

Running warm up/down 17:48 [2] 3.65 km (4:53 / km) +14m 4:47 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Dec 23, 2020 #

10 AM

S&C 50:00 [1]

Tuesday Dec 22, 2020 #

10 AM

Running 1:21:20 [2] 17.25 km (4:43 / km) +81m 4:36 / km
shoes: Inov8 X-Talon ultra 260

Monday Dec 21, 2020 #

11 AM

Running warm up/down 17:48 [2] 3.68 km (4:50 / km) +14m 4:45 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 45:00 [4] 8.72 km (5:10 / km)
shoes: Inov8 X-Talon 212 #6

5 x 6' (2'), 4 x 30" (1')
Absolute mud bath, paces from previous sessions completely out the window.
Splits: 1.49, 1.50, 1.51, 1.51, 1.50 km
Considerably slower than any recent sessions, but think I'll take it as a win.

Running warm up/down 20:12 [2] 3.8 km (5:19 / km) +16m 5:12 / km
shoes: Inov8 X-Talon 212 #6

exceeded my mud tolerance for the day, a tough warm down

Sunday Dec 20, 2020 #

10 AM

Running 45:59 [2] 10.19 km (4:31 / km) +50m 4:24 / km
shoes: Nike Zoom Structure 21

on the roads / greenway, heaving with people

Saturday Dec 19, 2020 #

10 AM

Running long 1:48:46 [2] 23.25 km (4:41 / km) +108m 4:34 / km
shoes: Inov8 X-Talon 212 #6

Friday Dec 18, 2020 #

10 AM

Running 53:55 [2] 11.4 km (4:44 / km) +43m 4:39 / km
shoes: Inov8 X-Talon ultra 260

11 AM

S&C 35:00 [1]

Thursday Dec 17, 2020 #

11 AM

Running warm up/down 19:21 [2] 4.0 km (4:50 / km) +15m 4:45 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides

Running intervals (grass) 44:30 [4] 8.45 km (5:16 / km) +165m 4:48 / km
shoes: Inov8 X-Talon 212 #6

Session at Abbey Fields
4 lap tempo (4'), 8 x hill rep (jog down), 4 x 30" (1')
Splits: 19:19, 45, 46, 44, 44, 44, 44, 45, 44

Running warm up/down 19:12 [2] 3.79 km (5:04 / km) +10m 5:00 / km
shoes: Inov8 X-Talon 212 #6

warm down

Wednesday Dec 16, 2020 #

10 AM

Running 1:08:14 [2] 14.18 km (4:49 / km) +98m 4:39 / km
shoes: Inov8 X-Talon ultra 260

Tuesday Dec 15, 2020 #

10 AM

Running 48:12 [2] 10.26 km (4:42 / km) +51m 4:35 / km
shoes: Nike Zoom Structure 21

Sticking to roads / greenway today, except a detour through the common. Feeling better.
11 AM

S&C 40:00 [1]

Monday Dec 14, 2020 #

10 AM

Running 44:39 [2] 8.84 km (5:03 / km) +36m 4:57 / km
(sick) shoes: Inov8 X-Talon ultra 260

Been out of action since Thursday with some sort of stomach bug, mostly over it now. Feeling very sluggish on this run but feels good just to be out!

Thursday Dec 10, 2020 #

11 AM

Running warm up/down 18:03 [2] 3.66 km (4:56 / km) +15m 4:50 / km
shoes: Nike Zoom Structure 21

warm up

Running tempo 49:44 [4] 12.88 km (3:52 / km) +95m 3:43 / km
shoes: Nike Zoom Structure 21

4 x 2 miles (2') on the greenway, mixing up the usual tempo
(gentle uphill for reps 1&3, down for reps 2&4)
Splits: 6:33, 6:22; 6:05, 6:04; 6:20, 6:18; 6:05, 5:52
Struggled to get going on the first mile, but really good after that.

Running warm up/down 18:41 [2] 3.67 km (5:05 / km) +12m 5:01 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Dec 9, 2020 #

10 AM

Running (road) 46:37 [2] 10.14 km (4:36 / km) +51m 4:29 / km
shoes: Nike Zoom Structure 21

treating myself to an (almost) mud-free run

Tuesday Dec 8, 2020 #

10 AM

Running 1:24:02 [2] 17.16 km (4:54 / km) +111m 4:45 / km
shoes: Inov8 X-Talon ultra 260

Level of mud on most of the footpaths around here is starting to get a bit ridiculous, may add in a bit of road running at some point...
12 PM

S&C 40:00 [1]

Monday Dec 7, 2020 #

11 AM

Running warm up/down 19:53 [2] 4.11 km (4:50 / km) +18m 4:44 / km
shoes: Inov8 X-Talon 212 #6

warm up (+ drills) and strides, absolutely freezing and very foggy

Running intervals (grass) 41:00 [4] 8.05 km (5:06 / km)
shoes: Inov8 X-Talon 212 #6

6' (2'), 3 x [3', 2', 1' (1')], 4 x 30" (1')
Splits:
1.57 km
0.80, 0.55, 0.29 km
0.80, 0.55, 0.29 km
0.81, 0.55, 0.30 km
Starting to get very muddy which made it harder work than usual, good session.

Running warm up/down 21:11 [2] 4.05 km (5:14 / km) +17m 5:07 / km
shoes: Inov8 X-Talon 212 #6

warm down

Sunday Dec 6, 2020 #

8 AM

Running 42:44 [2] 8.94 km (4:47 / km) +38m 4:41 / km
shoes: Inov8 X-Talon ultra 260

Saturday Dec 5, 2020 #

10 AM

Running long 1:55:54 [2] 24.24 km (4:47 / km) +144m 4:39 / km
shoes: Inov8 X-Talon 212 #6

Friday Dec 4, 2020 #

11 AM

S&C 35:00 [1]
(rest day)

miserable weather so sacked off cycling

Thursday Dec 3, 2020 #

11 AM

Running warm up/down 17:34 [2] 3.67 km (4:47 / km) +21m 4:39 / km
shoes: Nike Zoom Structure 21

warm up, except I definitely did not, very cold and heavy rain

Running tempo 50:18 [4] 12.88 km (3:54 / km) +100m 3:46 / km
shoes: Nike Zoom Structure 21

8 mile tempo on the greenway (2 miles out and back twice - gentle uphill for out miles and down for back miles).
Splits: 6:29, 6:26, 6:13, 6:12, 6:24, 6:26, 6:13, 5:51
Smashed it!

Running warm up/down 17:42 [2] 3.59 km (4:56 / km) +14m 4:50 / km
shoes: Nike Zoom Structure 21

warm down

Wednesday Dec 2, 2020 #

10 AM

Running 48:23 [2] 10.09 km (4:48 / km) +53m 4:40 / km
shoes: Scott Kinabalu

Tuesday Dec 1, 2020 #

10 AM

Running 1:22:25 [2] 17.23 km (4:47 / km) +86m 4:40 / km
shoes: Inov8 Terraclaw 250

12 PM

S&C 40:00 [1]

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