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Training Log Archive: jonny crickmore

In the 7 days ending Jan 20, 2013:

activity # timemileskm+m
  Running7 7:26:40 56.63(7:53) 91.13(4:54) 2155
  S+C2 50:25 1.03 1.65 3
  Drills1 3:45 0.31(12:04) 0.5(7:30)
  Total8 8:20:50 57.96 93.28 2158
  [1-5]8 8:15:35

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MoTuWeThFrSaSu

Sunday Jan 20, 2013 #

12 PM

Running 38:31 intensity: (18 @0) + (56 @1) + (4:26 @2) + (26:21 @3) + (5:55 @4) + (35 @5) 8.07 km (4:46 / km) +283m 4:04 / km
ahr:156 max:178

Needed to get out and went fairly hard just to get some exam stress out

Saturday Jan 19, 2013 #

8 AM

Running 11:35 intensity: (7 @0) + (12 @1) + (1 @2) + (9:56 @3) + (1:18 @4) + (1 @5) 2.44 km (4:44 / km) +26m 4:30 / km
ahr:153 max:173 shoes: Inov8 Road-X 255

Running 17:16 intensity: (3 @0) + (15 @1) + (5 @2) + (3 @3) + (41 @4) + (16:09 @5) 4.97 km (3:28 / km) +65m 3:15 / km
ahr:178 max:186 shoes: Inov8 Oroc (2)

Parkrun
Whole course was snow covered which was good fun but no chance for a quick time. Had a great race head to head whole way with Paul Tobin (uni athletics) including getting dropped then coming back and finally winning a sprint finish. Feeling good even after all the miles in last week

Running 22:17 intensity: (6:14 @1) + (13:38 @2) + (2:21 @3) + (4 @4) 4.01 km (5:33 / km) +52m 5:13 / km
ahr:139 max:171 shoes: Inov8 Road-X 255

Friday Jan 18, 2013 #

2 PM

Running 1:21:46 intensity: (30 @0) + (18:10 @1) + (42:47 @2) + (19:45 @3) + (26 @4) + (8 @5) 15.85 km (5:10 / km) +388m 4:36 / km
ahr:142 max:180 shoes: inov8 x-talon 212

In rivelin with tom and will very snowy and a little chilly especially wading across the river

Thursday Jan 17, 2013 #

5 PM

Running 1:11:34 intensity: (19 @0) + (34:22 @1) + (14:27 @2) + (10:27 @3) + (6:10 @4) + (5:49 @5) 15.02 km (4:46 / km) +551m 4:02 / km
ahr:141 max:181 shoes: Inov8 Road-X 255

Hill session running towards ponderosa for a hill and Owens looked up and said rutland road looked good so went there instead.
5xup and recover down lots of snow lots of slipping but great fun
Training becomes so much more enjoyable with exams around.

Wednesday Jan 16, 2013 #

S+C 7:00 [2]

2 PM

Running 1:29:32 intensity: (10 @0) + (38:44 @1) + (35:14 @2) + (9:53 @3) + (5:31 @4) 17.13 km (5:14 / km) +361m 4:44 / km
ahr:138 max:172 shoes: inov8 x-talon 212

Run with owens quite comfortable but found some killer hills and good snow

Tuesday Jan 15, 2013 #

5 PM

Running 18:25 [1] 3.2 km (5:45 / km) +71m 5:11 / km
shoes: Inov8 Road-X 255

Running 15:18 [1] 2.6 km (5:54 / km) +53m 5:21 / km
shoes: Inov8 Road-X 255

Running 40:20 intensity: (20:10 @3) + (20:10 @5) 9.61 km (4:12 / km) +110m 3:58 / km
shoes: Inov-8 x-talon race pair

20 x 1min Hard 1min Easy, pretty brutal session but feeling good Hr monitor never managed to pick up today.

Drills 3:45 [1] 0.5 km (7:30 / km)
shoes: Inov-8 x-talon race pair

Monday Jan 14, 2013 #

4 PM

Running 30:32 intensity: (9 @0) + (8:25 @1) + (17:22 @2) + (4:36 @3) 6.24 km (4:54 / km) +171m 4:18 / km
ahr:139 max:155 shoes: Inov8 Road-X 255

S+C 43:25 intensity: (3:39 @0) + (34:53 @1) + (4:53 @2) 1.65 km (26:19 / km) +3m 26:05 / km
ahr:114 max:135

Running 9:34 [2] 1.99 km (4:48 / km) +24m 4:32 / km
shoes: Inov8 Road-X 255

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