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Training Log Archive: jonny crickmore

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Running7 3:55:50 29.45(8:01) 47.39(4:59) 1064
  Orienteering3 58:21 7.74(7:32) 12.45(4:41) 16373c
  Drills5 54:57 3.06(17:56) 4.93(11:09) 15
  S+C1 44:23 0.88(50:39) 1.41(31:29) 2
  Total7 6:33:31 41.13(9:34) 66.19(5:57) 124473c
  [1-5]7 6:31:54

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MoTuWeThFrSaSu

Sunday Apr 21, 2013 #

11 AM

Running 11:17 [2] 1.89 km (5:58 / km) +55m 5:13 / km
shoes: Inov8 Oroc (2)

Drills 4:03 [1] 0.45 km (8:59 / km)
shoes: Inov8 Oroc (2)

Orienteering 30:20 intensity: (15:00 @4) + (15:20 @5) 5.59 km (5:26 / km) +103m 4:58 / km
24c shoes: Inov8 Oroc (2)

Running 7:49 [2] 1.26 km (6:12 / km) +11m 5:57 / km
shoes: Inov8 Oroc (2)


Course 1 - Splits

Saturday Apr 20, 2013 #

10 AM

Running 9:31 [2] 1.89 km (5:03 / km) +5m 4:59 / km
shoes: Inov-8 x-talon race pair

Drills 4:47 [1] 0.6 km (7:59 / km)
shoes: Inov-8 x-talon race pair

Orienteering 13:33 [5] 3.44 km (3:57 / km) +34m 3:45 / km
23c shoes: Inov-8 x-talon race pair

Running 7:26 [2] 1.24 km (5:59 / km) +1m 5:57 / km
shoes: Inov-8 x-talon race pair

1 PM

Running 8:43 [2] 1.58 km (5:31 / km) +26m 5:05 / km
shoes: Inov-8 x-talon race pair

Drills 2:46 [1] 0.41 km (6:46 / km) +1m 6:41 / km
shoes: Inov-8 x-talon race pair

Orienteering 14:28 [5] 3.43 km (4:13 / km) +26m 4:04 / km
26c shoes: Inov-8 x-talon race pair

Running 8:17 [2] 1.55 km (5:21 / km) +22m 4:59 / km
shoes: Inov-8 x-talon race pair

Thursday Apr 18, 2013 #

7 PM

Running 9:13 [2] 1.95 km (4:44 / km) +27m 4:25 / km
shoes: Inov-8 x-talon race pair

Running 15:38 intensity: (10:00 @4) + (5:38 @5) 3.83 km (4:05 / km) +148m 3:25 / km
shoes: Inov-8 x-talon race pair

Hartcliffe Hill race.

Some roughish terrain and muddy to make it slightly fun. Most race by myself off the front just trying to keep pushing, hill felt non existent which was great. Eased off in kast 30-40 sec as i was fair bit ahead and record was gone.

Also won this awesome chocolate cake!!!

Running 10:43 [2] 1.69 km (6:20 / km) +69m 5:16 / km
shoes: Inov-8 x-talon race pair

Wednesday Apr 17, 2013 #

5 PM

Running 58:01 [2] 11.27 km (5:09 / km) +305m 4:32 / km
shoes: Adidas Adizero Boston 2013

standard CM in Rivelin. Feeling pretty dead hopefully be feeling fresher tomorrow

Tuesday Apr 16, 2013 #

5 PM

Running 14:43 intensity: (16 @0) + (1:09 @1) + (1:52 @2) + (10:10 @3) + (1:16 @4) 3.19 km (4:37 / km) +77m 4:07 / km
ahr:151 max:172 shoes: Inov-8 x-talon race pair

Drills 5:25 intensity: (1:15 @0) + (3:33 @1) + (37 @2) 0.66 km (8:12 / km)
ahr:113 max:142 shoes: Inov-8 x-talon race pair

Running 30:20 intensity: (6 @0) + (2:02 @1) + (3:56 @2) + (7:20 @3) + (6:48 @4) + (10:08 @5) 7.32 km (4:09 / km) +100m 3:53 / km
ahr:162 max:181 shoes: Inov-8 x-talon race pair

It's time to start getting speedy

Intervals. Running by myself as all the other guys had issues?

6x 2:30 (1min off)
2min off
6x 30 sec (1min off)

Rough DOMS after yesterday and felt a little tired but just grinded out the 2:30's all between 760-790m was very tough as second half was uphill into headwind.

Vest came out today and still sweating!

Running 12:43 intensity: (8:30 @1) + (4:13 @2) 2.27 km (5:36 / km) +29m 5:16 / km
ahr:130 max:144 shoes: Inov-8 x-talon race pair

Monday Apr 15, 2013 #

5 PM

Running 25:29 [2] 5.14 km (4:57 / km) +170m 4:15 / km
shoes: Adidas Adizero Boston 2013

S+C 44:23 intensity: (24:23 @1) + (20:00 @2) 1.41 km (31:29 / km) +2m 31:15 / km
ahr:107 max:167 shoes: Adidas Adizero Boston 2013

Drills 37:56 intensity: (30:00 @1) + (7:56 @2) 2.81 km (13:30 / km) +14m 13:10 / km
shoes: Adidas Adizero Boston 2013

Running 5:57 [2] 1.31 km (4:32 / km) +19m 4:13 / km
shoes: Adidas Adizero Boston 2013

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