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Training Log Archive: jonny crickmore

In the 7 days ending Mar 24, 2013:

activity # timemileskm+m
  Running6 2:25:16 18.7(7:46) 30.1(4:50) 709
  Orienteering3 1:56:15 14.53(8:00) 23.38(4:58) 45589c
  S+C3 1:12:20 0.43 0.69 1
  Cross Training2 41:00
  Total6 6:14:51 33.66 54.17 116589c

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Sunday Mar 24, 2013 #

10 AM

Running 13:50 [2] 2.64 km (5:15 / km) +33m 4:56 / km
shoes: VJ integrator pair 4

Orienteering 1:00:21 intensity: (30:00 @3) + (30:00 @4) + (21 @5) 10.64 km (5:40 / km) +307m 4:57 / km
32c shoes: VJ integrator pair 4

Event at Verdley Woods
Just a long middle race all some vague slope o looking for platforms so good compass work. Covered in brashings though was a bit annoying. Feeling pretty rough but running well. Really tiring towards the end though, back to back racing in terrain is tough

Running 2:59 [2] 0.52 km (5:45 / km)
shoes: VJ integrator pair 4

Saturday Mar 23, 2013 #

10 AM

Running 7:09 [2] 1.6 km (4:29 / km) +1m 4:28 / km
shoes: VJ integrator pair 4

Orienteering 31:40 [4] 7.09 km (4:28 / km) +73m 4:15 / km
14c shoes: VJ integrator pair 4

SOG at Angmering.

Attempted to race hard as I would in a middle. Ridiculously muddy so had to power through a lot of it. Also forgot compass so lines little bit off in places but technically fairly easy just importantly kept pushing all the way until the end.

Running 5:48 [2] 1.16 km (5:01 / km) +3m 4:57 / km
shoes: VJ integrator pair 4

Friday Mar 22, 2013 #

8 AM

S+C 25:00 [1]

Running 25:00 [2] 5.0 km (5:00 / km) +300m 3:51 / km
shoes: Adidas Adizero Boston 2013

On treadmill in gym as was too slippy outside.
WU 15min WD 10min
all at 5min/km 6%
C • Sensible choice 3

Running 5:20 [2] 1.06 km (5:02 / km) +41m 4:13 / km
shoes: Adidas Adizero Boston 2013

Running 4:09 [2] 1.02 km (4:04 / km)
shoes: Adidas Adizero Boston 2013

Thursday Mar 21, 2013 #

3 PM

Running 9:48 [2] 2.12 km (4:37 / km) +45m 4:10 / km
shoes: Adidas Adizero Boston 2013

Orienteering 24:14 [4] 5.65 km (4:17 / km) +75m 4:01 / km
43c shoes: Adidas Adizero Boston 2013

Edge butterfly sprintervals from ShUOC archive with jackW
Cracking stuff much closer to being on the ball

Running 11:00 [2] 2.29 km (4:48 / km) +17m 4:38 / km
shoes: Adidas Adizero Boston 2013

Wednesday Mar 20, 2013 #

7 PM

Cross Training 36:00 intensity: (22:00 @1) + (14:00 @4)

spinning with some tempo bits

S+C 24:00 [1]

Running 8:40 [2] 1.85 km (4:41 / km) +73m 3:55 / km
shoes: Adidas Adizero Boston 2013

Running 11:57 [2] 2.78 km (4:18 / km) +24m 4:08 / km
shoes: Adidas Adizero Boston 2013

Tuesday Mar 19, 2013 #

Note
(rest day)

At grandparents and taking day off

Monday Mar 18, 2013 #

8 AM

Cross Training 5:00 [1]

Running 35:24 [2] 7.1 km (4:59 / km) +172m 4:27 / km
shoes: Adidas Adizero Boston 2013

Easy with kris
downhills hurting a little

S+C 23:20 [1] 0.69 km (33:58 / km) +1m 33:43 / km

Running 4:12 [1] 0.97 km (4:20 / km)
shoes: Adidas Adizero Boston 2013

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