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Training Log Archive: jonny crickmore

In the 7 days ending Oct 18, 2009:

activity	#	time	miles		km		+m
Running	3	2:18:21	18.45	(7:30)	29.69	(4:40)	360
S+C	3	1:20:00
Cycling	1	20:00	4.35	(4:36)	7.0	(2:51)	75
Orienteering	1	17:58	2.43	(7:24)	3.91	(4:36)	80
Swimming	1	15:00
Total	7	4:31:19	25.23		40.6		515

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Sunday Oct 18, 2009 #

Orienteering 17:58 [4] 3.91 km (4:36 / km) +80m 4:10 / km
shoes: Mizuno ones

really fast and generally easy course felt quite good once i started and clean run loss of 10sec max. Won as well which is always good and club did pretty respectably.

Saturday Oct 17, 2009 #

Running 1:37 [4] 0.41 km (3:58 / km)
shoes: trainers

test run at threshold pace.

Running 11:39 [4] 3.1 km (3:45 / km) +30m 3:35 / km
shoes: Mizuno ones

threshold 3k run.

1k loop splits.

3:59
3:47
3:51

think i got this right as felt tired but not dead.

Running 5:17 [4] 1.63 km (3:14 / km)
shoes: trainers

Mile run paced by steve in a trail beihind him running at 10min 3k pace.
Felt pretty easy once i got into a rhythm after a tough first lap of 77 sec.

Running 1:26 [5] 0.41 km (3:29 / km) +30m 2:33 / km
shoes: Mizuno ones

10sec hill sprintsx10
was a bit shorter than 10 sec about 8
Concentrating on technique

S+C 20:00 [1]

flexibility and core instruction session. Really need to work on my flexibility.

Friday Oct 16, 2009 #

Cycling 20:00 [3] 7.0 km (2:51 / km) +75m 2:43 / km
shoes: trainers

Thursday Oct 15, 2009 #

Running 1:04:30 [3] 11.89 km (5:25 / km) +200m 5:00 / km
shoes: trainers

same as last week with 5kg on back

Strange session was a sort of swimming circuits.
So swam a length then did 10 pressups or 10 sit ups or plank while other person swims. Was soo tough did about 60 pressups and 5min of planking along with attempting not to drown.

Tuesday Oct 13, 2009 #

Running 14:21 [5] 3.23 km (4:27 / km)
shoes: trainers

session was 6x1k 40sec recovery then 400m then 2min recovery
i did every other one as wanted to run well tonight.

3:35 1:15
3:34 1:11
3:30 1:14

Running race 17:16 [5] 5.0 km (3:27 / km)
shoes: trainers

felt soo good and amazing time especially as running this morning felt soo good.Apart from last 500 where just killed.

K splits

3:24
3:36
3:34
3:32
3:10

destroyed the last k really happy with this especially as i trained this afternoon aswell.

Running 22:15 [2] 4.02 km (5:32 / km) +100m 4:55 / km
shoes: trainers

Monday Oct 12, 2009 #

S+C 45:00 [3]

short gym session doing a 5k tomorrow and want to be at my best

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