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Training Log Archive: jonny crickmore

In the 7 days ending Mar 15, 2009:

activity	#	time	miles		km		+m
Cycling	5	3:20:00	41.94	(4:46)	67.5	(2:58)	600
S+C	4	3:10:00
Orienteering	1	1:04:25	7.93	(8:07)	12.77	(5:03)	230
Running	1	52:45	6.21	(8:29)	10.0	(5:17)	150
Warm up/Down	2	40:00	3.11	(12:52)	5.0	(8:00)	150
other	1	40:00
Hills	1	15:44	1.46	(10:46)	2.35	(6:42)	270
Total	7	10:02:54	60.66		97.62		1400

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Sunday Mar 15, 2009 #

Warm up/Down warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Integrator

Orienteering race 1:04:25 [4] 12.77 km (5:03 / km) +230m 4:38 / km
shoes: VJ Integrator

Event at Shorne
They went back to old system which was stupid so i couldnt run my normal course. So ran up and did M21(black) first bit of the course was soo fast then a 1500m leg 1200m of road running to get between areas at 6.5k was 30 min so a bit under 5 then got into a greener and more technical area also starting to tire and and losing my flow between controls overall lost about 20 sec on the whole course so happy with it and was very happy with the time good to be getting into good race form.

Saturday Mar 14, 2009 #

S+C 1:10:00 [3]

Exercise Sets Reps Kg

Lunges 2 10 6
Side Step Squat 2 10 7.5
Box Step Up 2 10 7.5
Bridge 2 1 min
Bench Press 2 12 6.5
Bent over lateral raises 3 12 2.5
Single arm rows 2 12 6
Fitball crunches 2 20
Crunches Knees bent 2 20
Plank 2 1 min
Russian twist on fitball 2 20
Side Plank 2 30 sec

For lunges and squat step up single arm rows side plank it was that many reps on both sides.

Friday Mar 13, 2009 #

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

S+C 45:00 [3]

C • gym stuff 2

Thursday Mar 12, 2009 #

Cycling 50:00 [3] 17.5 km (2:51 / km) +150m 2:44 / km
shoes: trainers

Hills 15:44 [5] 2.35 km (6:42 / km) +270m 4:15 / km
shoes: VJ Integrator

Did a hills session was a killer not common thing for me to do. Probably should do more get out of southern habits.

First attempt went up east to west was soo steep had to stop so only did one of them
0.37 in 2:30 with 60m

the rest were 0.33 with 45m climb and a steep bank causing havoc.

2:05
2:12
2:12
2:15
2:16
2:14

then ran back down the little bit of hill as recovery and a 30 sec rest was about a 1 min 40 recovery overall.

Warm up/Down warm up/down 20:00 [2] 3.0 km (6:40 / km) +150m 5:20 / km
shoes: VJ Integrator

Wednesday Mar 11, 2009 #

Cycling 1:00:00 [3] 20.0 km (3:00 / km) +150m 2:53 / km
shoes: trainers

C • Cycling 2

other (Squash) 40:00 [2]

Tuesday Mar 10, 2009 #

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

Running race (5k) 17:45 [5] 5.0 km (3:33 / km)
shoes: trainers

Feeling tired and could feel it early on as everyone else in my group just ran off ahead of me.

8:59 1st half then 8:46 reverse was wind to affect that though.

each k

0-1 3:23 3:23
1-2 7:04 3:41
2-3 10:46 3:42
3-4 14:26 3:40
4-5 17:45 3:19

decided next time i am going to go with the rest of my group and see what happens always think they go way too quick but just see if i can stay with them.

Running warm up/down 35:00 [1] 5.0 km (7:00 / km) +150m 6:05 / km
shoes: trainers

S+C 15:00 [3]
shoes: trainers

did one round of circuits at club night

Monday Mar 9, 2009 #

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

S+C 1:00:00 [3]

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