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Training Log Archive: jonny crickmore

In the 7 days ending Jan 13, 2013:

activity # timemileskm+m
  Running6 5:31:16 42.43(7:48) 68.28(4:51) 1325
  Orienteering1 1:21:41 7.46(10:57) 12.0(6:48) 29121c
  S+C6 1:03:00
  Total12 7:55:57 49.89 80.29 161621c
  [1-5]12 7:53:01

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MoTuWeThFrSaSu

Sunday Jan 13, 2013 #

11 AM

Running 18:47 intensity: (1:59 @0) + (34 @1) + (5:47 @2) + (6:52 @3) + (3:05 @4) + (30 @5) 3.36 km (5:36 / km) +175m 4:26 / km
ahr:144 max:178 shoes: Inov8 Oroc (2)

Orienteering 1:21:41 intensity: (1 @0) + (16 @1) + (4:40 @2) + (35:08 @3) + (32:36 @4) + (9:00 @5) 12.0 km (6:48 / km) +291m 6:04 / km
ahr:163 max:180 21c shoes: Inov8 Oroc (2)

Big moor

Massive Tussocks, deep heather, freezing marshes, brashings and fair bit of getting lost all good fun was a nice day to be out in peaks.

The highlight was I had a lovely bearing to control 2 on a boulder then I saw it and got closer and then it moved and it turned out my boulder was a cow oops.

Running 10:03 intensity: (6:07 @1) + (2:03 @2) + (1:50 @3) + (3 @4) 1.88 km (5:20 / km)
ahr:136 max:165 shoes: Inov8 Oroc (2)

Saturday Jan 12, 2013 #

S+C 10:00 [2]

8 AM

Running 1:00:10 intensity: (19 @0) + (13:16 @1) + (18:37 @2) + (7:03 @3) + (6:35 @4) + (14:20 @5) 13.5 km (4:27 / km) +212m 4:08 / km
ahr:148 max:179 shoes: Inov8 Road-X 255

Parkrun at tempo aiming for 18min did 17:48. Felt pretty easy maybe needs to be a little bit quicker but not much.
Then 10x ~10sec hills.

Friday Jan 11, 2013 #

S+C 10:00 [2]

2 PM

Running 56:14 [2] 11.79 km (4:46 / km) +211m 4:23 / km
shoes: inov8 x-talon 212

Easy hour in porter ran into Owens and Tom so joined them at a slightly quicker pace.

Hr monitor didn't work evidently not sweating enough

Thursday Jan 10, 2013 #

S+C 10:00 [2]

11 AM

Running 58:45 intensity: (14 @0) + (10:15 @1) + (19:14 @2) + (8:48 @3) + (8:28 @4) + (11:46 @5) 11.92 km (4:56 / km) +338m 4:19 / km
ahr:151 max:180 shoes: Inov-8 x-talon race pair

A up and down hill session forgot how fun throwing yourself down a hill is :) Only did 4 as was tiring then some accelerations.

Also x-talons have no grip so got race pair out for the session and they had some lovely mould on :)

Wednesday Jan 9, 2013 #

S+C 10:00 [2]

3 PM

Running 1:02:07 intensity: (17 @0) + (16:55 @1) + (37:36 @2) + (7:19 @3) 12.0 km (5:10 / km) +315m 4:34 / km
ahr:139 max:164 shoes: inov8 x-talon 212

Standard Rivelin
Cold and hilly up north

Tuesday Jan 8, 2013 #

11 AM

Running 1:05:10 intensity: (6 @0) + (7:55 @1) + (18:04 @2) + (7:35 @3) + (9:21 @4) + (22:09 @5) 13.82 km (4:43 / km) +74m 4:35 / km
ahr:155 max:181 shoes: inov8 x-talon 212

3x8min(90) 5min off then 4x1(1) feeling a bit tired from weekend but most tightness and pains have gone which is good
4 PM

S+C 13:00 [2]

Monday Jan 7, 2013 #

Note
(rest day)

Not feeling too bad but taking the day off just in case anyway
11 AM

S+C 10:00 [2]

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