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Training Log Archive: jonny crickmore

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Running5 5:39:04 39.4(8:36) 63.42(5:21) 1555
  Orienteering1 54:11 8.3(6:31) 13.36(4:03) 2547c
  Drills1 33:19 1.49(22:25) 2.39(13:56) 1
  Total5 7:06:34 49.2(8:40) 79.17(5:23) 158147c
  [1-5]5 7:01:08

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Sunday Oct 21, 2012 #

Note

Got back to shef at 2 intending to run and go shopping do some work instead i ended up sleeping until 6:30 oops.

Saturday Oct 20, 2012 #

Event: Oxford City Race
 
11 AM

Running 9:19 intensity: (29 @0) + (4:10 @1) + (4:21 @2) + (19 @3) 1.87 km (5:00 / km) +1m 4:59 / km
ahr:130 max:152 shoes: Inov8 Road-X 255

Orienteering 54:11 intensity: (9 @0) + (12 @1) + (7 @2) + (19 @3) + (3:03 @4) + (50:21 @5) 13.36 km (4:03 / km) +25m 4:01 / km
ahr:179 max:187 47c shoes: Inov8 Road-X 255

oxford city race was pretty good for a urban more like a long sprint with not much dead running. Just slightly scrappy and not super fast but generally a really good race and enjoyed it.

Running 6:03 intensity: (50 @1) + (5:13 @2) 1.09 km (5:32 / km) +1m 5:30 / km
ahr:137 max:144 shoes: Inov8 Road-X 255

Friday Oct 19, 2012 #

Note
(rest day)

too tired

Thursday Oct 18, 2012 #

5 PM

Running 1:22:01 intensity: (1:32 @0) + (36:00 @1) + (18:59 @2) + (4:56 @3) + (3:57 @4) + (16:37 @5) 14.33 km (5:44 / km) +745m 4:33 / km
ahr:139 max:183 shoes: Inov8 Road-X 255

4x Heroes dear god these were tough. 1k 130m climb just trying to stick behind kris until he shot away on the "flatter" bits. Forgot to start my watch on warm down so guessed a few bits

Wednesday Oct 17, 2012 #

5 PM

Running 1:47:11 intensity: (47 @0) + (43:18 @1) + (44:10 @2) + (18:56 @3) 18.34 km (5:51 / km) +485m 5:10 / km
ahr:137 max:162 shoes: inov8 x-talon 212

First headtorch run of the year with treb,kris, wright and will only needed torch after an hour but nice to be out along top path in the dark again. Feeling comfortable

Tuesday Oct 16, 2012 #

5 PM

Running 1:13:25 intensity: (1:52 @0) + (37:27 @1) + (8:36 @2) + (4:36 @3) + (20:49 @4) + (5 @5) 15.36 km (4:47 / km) +140m 4:34 / km
ahr:140 max:183 shoes: inov8 x-talon 212

3*10min at threshold forgot to start my watch for 2nd one until the near the end. Got 2.8k on each

Monday Oct 15, 2012 #

5 PM

Running 57:23 intensity: (21 @0) + (9:14 @1) + (43:38 @2) + (4:10 @3) 11.61 km (4:57 / km) +183m 4:35 / km
ahr:139 max:161 shoes: Inov8 Road-X 255

Pre drills up porter

Drills 33:19 intensity: (11 @0) + (20:51 @1) + (8:52 @2) + (3:14 @3) + (11 @4) 2.39 km (13:56 / km) +1m 13:54 / km
ahr:129 max:165 shoes: Inov8 Road-X 255

good drills sesh with will

Running 3:42 intensity: (5 @0) + (29 @1) + (2:32 @2) + (36 @3) 0.82 km (4:29 / km)
ahr:142 max:157 shoes: Inov8 Road-X 255

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