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Training Log: jonny crickmore

In the last 7 days:

activity # timemileskm+m
  Running10 10:37:58 74.67(8:33) 120.17(5:19) 2889
  Cross Training1 57:06
  Drills2 20:00 1.24(16:06) 2.0(10:00)
  Total11 11:55:04 75.91 122.17 2889
  [1-5]10 10:56:06
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Wednesday Jul 15 #

11 AM

Running 1:00:23 intensity: (58 @0) + (20:07 @1) + (39:18 @2) 13.99 km (4:19 / km) +86m 4:11 / km
ahr:124 max:139

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas SL20 Mileage

Tuesday Jul 14 #

7 AM

Running 44:22 [2] 9.77 km (4:32 / km) +78m 4:22 / km
ahr:140 max:175 shoes: Adidas SL20 Mileage

Easy with strides.
10 AM

Running 52:40 intensity: (12 @0) + (1:06 @1) + (27:22 @2) + (23:35 @3) + (25 @4) 7.69 km (6:51 / km) +317m 5:41 / km
ahr:145 max:172 shoes: Roclite 275

Having fun on Mt Vic trails with Laura

Monday Jul 13 #

11 AM

Running 1:27:45 [3] 21.1 km (4:10 / km) +328m 3:52 / km
ahr:124 max:155 shoes: Adidas SL20 Mileage

Easy/steady Pencarrow coast + lake Kohangapiripiri loop. Nice combo of flat gravel + hilly grass on a cracking day.

Sunday Jul 12 #

9 AM

Running 2:05:27 [2] 13.99 km (8:58 / km) +907m 6:46 / km
ahr:142 max:180 shoes: Roclite 275

Dobson Track Loop with Laura.

Saturday Jul 11 #

8 AM

Running 1:09:07 intensity: (37:07 @2) + (32:00 @4) 18.06 km (3:50 / km) +253m 3:35 / km
ahr:127 max:144 shoes: Adidas SL20 Mileage

10 lap tempo round Karori park with big Wellington Scottish group. So nice to be back in a big pack of people fitter than me. Held on with the front, even if I went a bit deeper at the end.

The GPS is off a bit so however much I wish I ran a sub 32 10k it is more like 9.75k so average pace of 3:16, which I am still over the moon about.

Warm down watching an Olympian floating round some k reps followed by some French Toast thanks to Ali was pretty ideal.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas SL20 Mileage

5 PM

Running 36:12 intensity: (16 @0) + (1:01 @1) + (32:49 @2) + (2:06 @3) 5.55 km (6:32 / km) +249m 5:20 / km
ahr:138 max:157 shoes: Roclite 275

Fridge track. Remembered a headtorch this time.

Friday Jul 10 #

9 AM

Cross Training 57:06 [0]
ahr:116 max:147

17.8 +142

Nice cycle with Laura.
3 PM

Running 45:59 [2] 10.06 km (4:34 / km) +78m 4:24 / km
ahr:150 max:186 shoes: Adidas SL20 Mileage

Easy bridges + Mishka.

Thursday Jul 9 #

8 AM

Running 1:10:15 [2] 11.18 km (6:17 / km) +491m 5:09 / km
ahr:160 max:179 shoes: Roclite 275

Hilly farm before breakfast.
3 PM

Running 45:48 intensity: (26 @0) + (7:19 @1) + (30:56 @2) + (17 @3) + (5:58 @4) + (52 @5) 8.78 km (5:13 / km) +103m 4:56 / km
ahr:132 max:179 shoes: Adidas SL20 Mileage

Easy with 4x20s, 4x10s hill sprints with Laura.

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