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Training Log Archive: jemmerson

In the 31 days ending Mar 31:

activity # timemileskm+m
  Running26 28:45:04 230.15(7:30) 370.39(4:39) 3665
  S&C8 4:45:00
  Total34 33:30:04 230.15 370.39 3665

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Sunday Mar 31 #

Note
(injured) (rest day)

Ok so I think there is a problem around the glutes / hamstring, suspect possibly tendon related. Lots of pain since yesterday's tempo attempt, definitely made something worse. Will have to wait and see if it clears up quickly or not...

Saturday Mar 30 #

11 AM

Running warm up/down 17:01 [2] 3.61 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 39 #2

warm up

Running tempo 36:08 [4] 9.66 km (3:44 / km)
shoes: Nike Air Zoom Pegasus 39 #2

6 mile tempo
Had a lot of tightness around the right glutes / top of hamstring this week and it seemed to seize up a lot in the third mile (not really sure how to describe the feeling), and the second half was tough going. Strange.
5:59, 5:59, 5:57, 6:07, 6:06, 5:57

Running warm up/down 19:28 [2] 4.03 km (4:50 / km) +15m 4:45 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm down

Friday Mar 29 #

8 AM

Running 51:22 [2] 10.61 km (4:50 / km) +206m 4:25 / km
shoes: Nike Air Zoom Pegasus 39 #2

Thursday Mar 28 #

12 PM

Running 58:10 [2] 11.89 km (4:54 / km) +115m 4:40 / km
shoes: Scott Supertrac 3.0

7 PM

S&C 35:00 [1]

Wednesday Mar 27 #

4 PM

Running 1:25:45 [2] 18.04 km (4:45 / km) +180m 4:32 / km
shoes: Scott Supertrac 3.0

Tuesday Mar 26 #

12 PM

Running 51:42 [2] 10.89 km (4:45 / km) +92m 4:33 / km
shoes: Scott Supertrac 3.0

Monday Mar 25 #

7 PM

S&C 40:00 [1]
(rest day)

Sunday Mar 24 #

9 AM

Running warm up/down 17:20 [2] 3.42 km (5:04 / km) +30m 4:51 / km
shoes: Scott Supertrac 3.0 #2

warm up + drills / strides

Running race 1:22:27 [4] 21.2 km (3:53 / km) +240m 3:41 / km
shoes: Scott Supertrac 3.0 #2

Forest of Dean trail half marathon

Running warm up/down 16:03 [2] 3.01 km (5:20 / km) +14m 5:13 / km
shoes: Nike Air Zoom Pegasus Old

warm down

Saturday Mar 23 #

12 PM

Running 37:42 [2] 8.2 km (4:36 / km) +20m 4:33 / km
shoes: Nike Air Zoom Pegasus 39 #2

easy with drills and strides

Friday Mar 22 #

5 PM

Running 46:58 [2] 10.12 km (4:38 / km) +74m 4:29 / km
shoes: Scott Supertrac 3.0

Thursday Mar 21 #

12 PM

Running 56:59 [2] 12.03 km (4:44 / km) +115m 4:31 / km
shoes: Scott Supertrac 3.0

7 PM

S&C 25:00 [1]

Wednesday Mar 20 #

12 PM

Running 1:16:53 [2] 16.23 km (4:44 / km) +190m 4:29 / km
shoes: Nike Air Zoom Pegasus 39 #2

with Cecilie

Tuesday Mar 19 #

12 PM

Running warm up/down 18:45 [2] 4.01 km (4:41 / km) +30m 4:30 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm up + drills / strides

Running intervals (track) 34:00 [4] 8.35 km (4:04 / km)
shoes: Nike Air Zoom Pegasus 39 #2

5 x 1600m (90")
Splits: 5:42, 5:39, 5:38, 5:35, 5:33

Running warm up/down 19:56 [2] 4.08 km (4:53 / km) +30m 4:43 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm down

Monday Mar 18 #

7 PM

S&C 45:00 [1]
(rest day)

Sunday Mar 17 #

12 PM

Running long 1:51:30 [2] 22.31 km (5:00 / km) +500m 4:30 / km
shoes: Scott Supertrac 3.0

Saturday Mar 16 #

11 AM

Running 47:28 [2] 10.04 km (4:44 / km) +114m 4:28 / km
shoes: Scott Supertrac 3.0

Friday Mar 15 #

12 PM

Running warm up/down 18:51 [2] 4.0 km (4:43 / km)
shoes: Nike Air Zoom Pegasus 39 #2

warm up

Running tempo 35:29 [4] 9.67 km (3:40 / km)
shoes: Nike Air Zoom Pegasus 39 #2

6 mile tempo in torrential rain
5:58, 6:00, 5:54, 5:54, 5:55, 5:46

Running warm up/down 20:00 [2] 4.12 km (4:51 / km) +50m 4:35 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm down

Thursday Mar 14 #

12 PM

Running 56:34 [2] 11.88 km (4:46 / km) +112m 4:33 / km
shoes: Scott Supertrac 3.0

7 PM

S&C 35:00 [1]

Wednesday Mar 13 #

12 PM

Running 1:25:11 [2] 18.02 km (4:44 / km) +180m 4:30 / km
shoes: Scott Supertrac 3.0

Tuesday Mar 12 #

12 PM

Running warm up/down 19:12 [2] 4.02 km (4:47 / km) +30m 4:36 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm up + drills / strides

Running intervals (track) 40:00 [4] 8.26 km (4:51 / km)
shoes: Nike Air Zoom Pegasus 39 #2

1600m, 2 x 800m, 2 x 4 x 400m (90", 3')
Splits:
5:37
2:40, 2:40
1:17, 1:15, 1:14, 1:14
1:17, 1:16, 1:15, 1:16
Legs still recovering from the weekend, but not a bad session.

Running warm up/down 20:20 [2] 4.09 km (4:58 / km) +30m 4:48 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm down

Monday Mar 11 #

7 PM

S&C 40:00 [1]
(rest day)

Sunday Mar 10 #

10 AM

Running long 1:58:30 [2] 25.5 km (4:39 / km) +200m 4:28 / km
shoes: Nike Air Zoom Pegasus 39 #2

Saturday Mar 9 #

7 AM

Running 10:27 [2] 2.17 km (4:49 / km)
shoes: Nike Air Zoom Pegasus 39 #2

shakeout
10 AM

Running 20:00 [2] 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Scott Supertrac 3.0

warm up + drills / strides

Running race (XC) 26:23 [5] 7.1 km (3:43 / km) +110m 3:27 / km
shoes: UA SpeedForm spikes

Inter counties XC, 18th
Decent race, just not in the shape that I was in last season (and a stronger field than last year too)

Running warm up/down 21:31 [2] 4.05 km (5:19 / km) +40m 5:04 / km
shoes: Scott Supertrac 3.0

warm down

Friday Mar 8 #

12 PM

Running 31:51 [2] 7.12 km (4:28 / km) +53m 4:19 / km
shoes: Nike Air Zoom Pegasus 39 #2

easy with drills and strides

Thursday Mar 7 #

12 PM

Running 47:23 [2] 10.08 km (4:42 / km) +75m 4:32 / km
shoes: Scott Supertrac 3.0

Wednesday Mar 6 #

12 PM

Running 1:00:04 [2] 12.64 km (4:45 / km) +100m 4:34 / km
shoes: Scott Supertrac 3.0

7 PM

S&C 25:00 [1]

Tuesday Mar 5 #

11 AM

Running warm up/down 18:21 [2] 4.03 km (4:33 / km) +30m 4:23 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm up + drills / strides

Running intervals (track) 21:00 [3] 4.5 km (4:40 / km)
shoes: Nike Air Zoom Pegasus 39 #2

1600m, 2 x 800m, 2 x 400m (3')
Splits: 5:34, 2:38, 2:38, 1:14, 1:14

Running warm up/down 19:02 [2] 4.06 km (4:41 / km) +30m 4:31 / km
shoes: Nike Air Zoom Pegasus 39 #2

warm down

Monday Mar 4 #

7 PM

S&C 40:00 [1]
(rest day)

Sunday Mar 3 #

12 PM

Running 1:37:08 [2] 19.17 km (5:04 / km) +440m 4:33 / km
shoes: Scott Supertrac 3.0

not a full length long run because inter counties next weekend

Saturday Mar 2 #

11 AM

Running 52:10 [2] 10.18 km (5:07 / km) +200m 4:40 / km
shoes: Inov8 X-Talon 212 #8

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