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Training Log Archive: jonny crickmore

In the 7 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Orienteering	5	3:21:01	24.88	(8:05)	40.03	(5:01)	849	114c
Running	6	1:45:17	12.68	(8:18)	20.41	(5:09)	255
Drills	2	7:33	0.48	(15:43)	0.77	(9:46)	3
Total	6	5:13:51	38.04	(8:15)	61.22	(5:08)	1107	114c

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Sunday Mar 31, 2013 #

1 PM

Running 13:02 [2] 2.14 km (6:05 / km) +13m 5:54 / km
shoes: VJ integrator pair 4

Orienteering 1:04:28 13.71 km (4:42 / km) +263m 4:17 / km
25c shoes: VJ integrator pair 4

JK Long

1st M20

So plan to take this out easier as last two days had hurt me. Surprisingly caught will at 1 and he went angry fast just stuck behind for a control then pushed on. 90 sec of misses in the green at top end annoyingly but after that abut 35-40min i started to move up the gears and really started shifting in last few k. Wanted it to be longer though at least 70min!

Running 5:39 [2] 0.88 km (6:25 / km) +4m 6:16 / km
shoes: VJ integrator pair 4

Saturday Mar 30, 2013 #

12 PM

Running 10:39 [2] 2.06 km (5:10 / km) +100m 4:09 / km
shoes: VJ integrator pair 4

Drills 2:33 [1] 0.27 km (9:20 / km) +3m 8:51 / km
shoes: VJ integrator pair 4

Orienteering 32:15 6.84 km (4:43 / km) +251m 3:59 / km
18c shoes: VJ integrator pair 4

JK Middle

1st M20

Again went out too hard but caught Bray at 3 then just attempted to stay behind him which hurt. Got ahead on a route choice and was very scrappy on last loop again with lots of ~10sec mistakes nothing major though. This really hurt me though.

Running 7:35 [2] 1.34 km (5:40 / km) +35m 5:00 / km
shoes: VJ integrator pair 4

Friday Mar 29, 2013 #

2 PM

Running 16:49 [2] 3.38 km (4:58 / km) +12m 4:53 / km
shoes: Inov-8 x-talon race pair

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 x-talon race pair

Orienteering 14:03 [5] 3.7 km (3:48 / km) +15m 3:43 / km
19c shoes: Inov-8 x-talon race pair

JK sprint
1st M20 but 44 sec down on murray

Started off way too fast and hit oxygen debt and struggled to navigate making lots of small ~5sec mistakes but didn't totally blow and gave it my all to the line.

Thursday Mar 28, 2013 #

3 PM

Running 28:20 [1] 5.91 km (4:48 / km) +25m 4:42 / km
shoes: Inov-8 x-talon race pair

Super easy
Trying to go at 5 min/km but found it too hard. Some lovely mud still around could be bit of a cross country race at the weekend

Wednesday Mar 27, 2013 #

1 PM

Running 5:11 [2] 1.07 km (4:50 / km) +14m 4:32 / km
shoes: Inov-8 x-talon race pair

Orienteering 23:56 5.2 km (4:36 / km) +73m 4:18 / km
18c shoes: Inov-8 x-talon race pair

At Oxshott common. Was checking control sites SE middles in 2 weeks so 90min oing walking. Then afterwards ran round a course was really good fun in a nice area. Working just under threshold range and feeling fairly good.

Running 7:17 1.61 km (4:32 / km) +26m 4:12 / km
shoes: Inov-8 x-talon race pair

Some strides which felt fairly tough and bought on a little cough. Then WD

Tuesday Mar 26, 2013 #

7 PM

Running 10:45 [2] 2.02 km (5:20 / km) +26m 5:00 / km
shoes: Inov-8 x-talon race pair

Orienteering 51:24 8.34 km (6:10 / km) +196m 5:31 / km
25c shoes: Inov-8 x-talon race pair

KNC at Ightam
just cruising as illness still hanging around little bit felt really good though

Orienteering 14:55 [2] 2.24 km (6:39 / km) +51m 5:58 / km
9c shoes: Inov-8 x-talon race pair

collecting

Monday Mar 25, 2013 #

Note
(rest day)

Bit tired and feel like I'm fighting off a cold.

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