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Training Log Archive: jonny crickmore

In the 7 days ending Mar 8, 2009:

activity	#	time	miles		km		+m
Orienteering	3	3:06:01	20.54	(9:03)	33.05	(5:38)	400	69 /	75c	92%
Cycling	5	2:30:00	31.07	(4:50)	50.0	(3:00)	500
other	2	2:00:00
Running	4	1:45:00	9.94	(10:34)	16.0	(6:34)	250
S+C	1	1:05:00
	1	1:00:00
Track	2	30:33	5.53	(5:31)	8.9	(3:26)
Total	7	11:56:34	67.08		107.95		1150	69 /	75c	92%
[1-5]	7	10:56:34

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Sunday Mar 8, 2009 #

Track 15:43 [5] 4.5 km (3:30 / km)
shoes: VJ Integrator

Did intervals round a footy pitch by myself.
Just ran round it once and 30 sec recovery averaged about 63 sec per lap for 320m did it 15 times. Short as really trying to build up speed now getting into race season. Was getting muddy and wind on top width but not too bad. Fatigue set in after about 8-9th one and really having to push myself hard to keep times similar. Strange doing intervals by myself as always have done them with running club.

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)

1:00:00 [0]
shoes: trainers

Saturday Mar 7, 2009 #

Orienteering 2:08:16 [2] *** 20.88 km (6:09 / km) +400m 5:36 / km
spiked:69/75c shoes: VJ Integrator

sejs at hindleap

warm ups and warm downs.
control pick of all controls 31 about 6.5k was alright struggled a bit at beginning as half my aps didnt exist.
Trains with tom louth and chris young. Was good navigationally spiked all but one made me run faster though.
Long/Short only actual exercise i did was very simple as had visited most controls twice by then so had no problems.

Then my green course i planned at end actually messed up quite badly looking for cairn in forest as lost my bearing a bit still did quickest time but wasnt greatly pleased with it.

Was a good squad nice to get out and just visiting controls.

Friday Mar 6, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

S+C 1:05:00 [3]
shoes: trainers

arms are dead not exactly the strongest in that department

Thursday Mar 5, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Orienteering race (KNC/SONIC) 56:15 [4] 11.97 km (4:42 / km)
shoes: trainers

street race round east grinstead felt alright not running really quickly though had some trouble finding the actual answers in the circle

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: trainers

Wednesday Mar 4, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Running 35:00 [2] 7.5 km (4:40 / km) +100m 4:23 / km
shoes: trainers

Recovery run round hurst went off paths now and again and was very muddy.

other (Tennis) 1:00:00 [1]
shoes: trainers

Tuesday Mar 3, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Track 14:50 [5] 4.4 km (3:22 / km)
shoes: trainers

400,400,600,800,800,600,400,400

1:15 about for 4s
2:00 for 6s
2:45 for 8s

Was so windy it was ridiculous running up back straight was like simonside with the wind and the rain.
Wasnt feeling too bad was really tight in the hamstrings spent ages stretching aswell.

Running warm up/down 45:00 [1] 6.0 km (7:30 / km) +150m 6:40 / km
shoes: trainers

Laps of the track warm up and warm down then ran from intervals to club night. Fell down a hole which hurt a bit.Was very hilly and windy and wet

Orienteering 1:30 [4] 0.2 km (7:30 / km)
shoes: trainers

Got to club night and made to do some micro-o was fun and interesting mispunched aswell.

Monday Mar 2, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

other (Tennis) 1:00:00 [1]
shoes: trainers

couple of hours of tennis

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