Training Log Archive: jemmersonIn the 7 days ending Feb 9, 2020:
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Sunday Feb 9, 2020 #
Running long 1:44:05 [2] 20.92 km (4:59 / km)
ahr:147 max:168 shoes: Brooks Adrenaline GTS #4
Saturday Feb 8, 2020 #
Running 36:24 [2] 7.25 km (5:01 / km)
ahr:136 max:147 shoes: Brooks Ghost 12
Friday Feb 7, 2020 #
Running warm up/down 17:13 [2] 3.42 km (5:02 / km)
ahr:134 max:147 shoes: Nike Air Zoom Pegasus 35 #4
Running tempo 38:10 [4] 9.81 km (3:53 / km)
ahr:165 max:186 shoes: Nike Air Zoom Pegasus 35 #4
Aiming for 6:40 x3 and 6:10, then a 3 minute rest, and then match the previous mile and finish with a sub-6.
Splits: 6:41, 6:38, 6:41, 6:06, 6:05, 5:55
Feeling great.
Running warm up/down 17:46 [2] 3.23 km (5:30 / km)
ahr:136 max:148 shoes: Nike Air Zoom Pegasus 35 #4
Running warm up/down 15:45 [2] 3.22 km (4:53 / km)
ahr:138 max:148 shoes: Brooks Ghost 12
Running (track) 20:00 [3] 3.3 km (6:04 / km)
ahr:131 max:183 shoes: UA Velociti Racer
Very windy, running 2 bends to avoid the worst of it.
(Total time - 28:30)
Running warm up/down 17:02 [2] 3.13 km (5:27 / km)
ahr:140 max:149 shoes: Brooks Ghost 12
Thursday Feb 6, 2020 #
Running 39:47 [2] 8.23 km (4:50 / km)
ahr:145 max:158 shoes: Brooks Adrenaline GTS #4
Wednesday Feb 5, 2020 #
Running 1:23:09 [2] 16.16 km (5:09 / km)
shoes: Brooks Ghost 12
S&C 40:00 [2]
Tuesday Feb 4, 2020 #
Running warm up/down 18:42 [2] 3.65 km (5:07 / km)
ahr:138 max:155 shoes: Brooks Ghost 12
Running intervals (track) 56:05 [4] 11.44 km (4:54 / km)
shoes: UA Velociti Racer
Mile (1200m), 2 x 800m (800m, 1200m), 2 x 4 x 400m (90", 1200m)
Aiming for 5:40 mile, 2:44 and 2:40 800's, 78" and 76" for each set of 4's. Recovery jogs 2 minutes per lap (in lane 3) but this time we were also given a bit of time after the recovery jog to get ice towels and a drink because it was hot and humid and to focus on getting a bit sharper.
Splits:
5:41 (ahr 175, mhr 188)
2:44 (ahr 184, mhr 192)
2:40 (ahr 185, mhr 195)
79 (ahr 175, mhr 191)
77 (ahr 177, mhr 190)
78 (ahr 175, mhr 190)
79 (ahr 174, mhr 189)
77 (ahr 174, mhr 188)
76 (ahr 177, mhr 191)
77 (ahr 178, mhr 191)
76 (ahr 178, mhr 191)
Good session, very tough.
Running warm up/down 18:57 [2] 3.24 km (5:51 / km)
ahr:141 max:152 shoes: Brooks Ghost 12