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Training Log Archive: jonny crickmore

In the 7 days ending Jun 7, 2009:

activity	#	time	miles		km		+m
Cycling	4	3:00:00	38.77	(4:39)	62.4	(2:53)	550
S+C	4	2:35:00
Running	3	1:14:15	10.57	(7:01)	17.01	(4:22)	170
	1	1:00:00
Hills	1	13:52	2.01	(6:53)	3.24	(4:17)	360
Track	1	10:26	2.24	(4:40)	3.6	(2:54)
Total	6	8:13:33	53.59		86.25		1080

1:45

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» now

Saturday Jun 6, 2009 #

S+C 45:00 [3]

Quick sesh before cricket.

1:00:00 [2]

what a match batted full 50 overs for about 3 hours got 133 not out then keeped for 3 hours my body is aching so much. Like cant move right now.

C • Aching! 8

Friday Jun 5, 2009 #

Running 44:42 [3] 10.49 km (4:16 / km) +100m 4:04 / km
shoes: trainers

Wasnt feeling brilliant so took it easiesh and shortened it by about 4k avoiding the hill.

Thursday Jun 4, 2009 #

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

S+C 10:00 [3]

Cycling 24:00 [2] 7.4 km (3:15 / km) +50m 3:08 / km
shoes: trainers

Hills 13:52 [5] 3.24 km (4:17 / km) +360m 2:45 / km

12x270m (30m climb) 90 second active recovery
3 min recovery after 3 of them

70
68
69
71
68
70
71
69
72
72
68
64

Reall happy with conisistency as all in a range of 4 sec apart from last one where i gave it all i had left

Running 15:00 [2] 3.5 km (4:17 / km)

Wednesday Jun 3, 2009 #

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

S+C 10:00 [4]

S+C 15:00 [2]

S+C 10:00 [1]

Cycling 40:00 [2] 15.0 km (2:40 / km) +100m 2:35 / km
shoes: trainers

Tuesday Jun 2, 2009 #

Cycling 11:00 [3] 5.0 km (2:12 / km) +50m 2:06 / km
shoes: trainers

Cycling 15:00 [2] 5.0 km (3:00 / km) +50m 2:51 / km
shoes: trainers

Track (Intervals) 10:26 [5] 3.6 km (2:54 / km)
shoes: trainers

12x300
one easy with short recovery then one hard with longer recovery
53-54 for slow one
50-51 for fast ones
got a 48 on last one though. Tiring in the sun again even though it was evening.

Running 14:33 [3] 3.02 km (4:49 / km) +70m 4:19 / km
shoes: trainers

Monday Jun 1, 2009 #

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

S+C 45:00 [3]

Legs are killing so all upper body and bit of core.
exercise sets reps weight

Arm rows 10 12 10
Bench press 7 12 7.5
Lateral raises 5 12 4

V tip Crunches 4 25
Knees bent Crunches 4 25