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Training Log Archive: jonny crickmore

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  Running6 4:15:24 29.58(8:38) 47.6(5:22) 146625c
  S+C2 55:27
  Drills2 39:32 1.92(20:37) 3.09(12:48) 11
  Orienteering2 37:14 3.77(9:53) 6.06(6:09) 14116c
  Cross Training1 9:29
  Total6 6:37:06 35.26 56.75 161841c
  [1-5]6 6:25:26

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

12 PM

Running 48:57 intensity: (12 @0) + (1:12 @1) + (34:24 @2) + (12:52 @3) + (17 @4) 8.61 km (5:41 / km) +293m 4:51 / km
ahr:144 max:166 shoes: Inov-8 x-talon 190 Orange2

Up via top path

Orienteering 22:45 intensity: (1 @0) + (45 @1) + (11:49 @2) + (5:36 @3) + (1:01 @4) + (3:33 @5) 4.1 km (5:33 / km) +114m 4:53 / km
ahr:159 max:177 shoes: Inov-8 x-talon 190 Orange2

O on redmires. 4 intervals racing with Will and Baba. Feeling okay. One new bit of felling meant we had to do a massive detour. Was nice getting back in the woods.

Running 30:29 intensity: (2:45 @1) + (27:21 @2) + (23 @3) 5.33 km (5:43 / km) +89m 5:17 / km
ahr:137 max:155 25c shoes: Inov-8 x-talon 190 Orange2

back to bus stop via baba short cut aka an extra few k. Longest run I have done in a long time but feeling okay.

Running 1:53 intensity: (43 @1) + (1:10 @2) 0.35 km (5:26 / km) +3m 5:12 / km
ahr:131 max:142 shoes: Inov-8 x-talon 190 Orange2

Saturday Jan 24, 2015 #

4 PM

Running 28:39 intensity: (9 @0) + (17 @1) + (10:26 @2) + (12:10 @3) + (5:37 @4) 5.84 km (4:54 / km) +204m 4:11 / km
ahr:153 max:170 shoes: Inov-8 trailroc

Down to Rivelin and back at a reasonable lick.

Friday Jan 23, 2015 #

3 PM

Running 21:00 intensity: (12 @0) + (57 @1) + (7:26 @2) + (4:30 @3) + (3:46 @4) + (4:09 @5) 3.55 km (5:55 / km) +355m 3:57 / km
ahr:154 max:183

Pathetic attempt at some training today as wasnt really feeling it.
Progression run at 10%
Started at 8km/h then up 1km/h every 4 minutes. Whilst watching countdown

Cross Training 9:29 intensity: (2:43 @1) + (4:44 @2) + (2:02 @3)
ahr:136 max:159

Spinner

S+C 12:51 intensity: (1:02 @0) + (11:46 @1) + (3 @2)
ahr:109 max:129

Thursday Jan 22, 2015 #

Note
(rest day)

Wednesday Jan 21, 2015 #

1 PM

Running 23:29 intensity: (4:10 @2) + (19:12 @3) + (7 @4) 3.99 km (5:53 / km) +236m 4:32 / km
ahr:151 max:168 shoes: Inov-8 x-talon 190 Orange1

Orienteering 14:29 intensity: (12 @1) + (17 @2) + (3:47 @3) + (10:13 @4) 1.97 km (7:22 / km) +27m 6:54 / km
ahr:166 max:178 16c shoes: Oroc 280 3

The Inaugural ShUOC snow relays.
Knee deep snow on Burbage mines. 2x1k loops
Official Results
1st) Woodley & Crickmore
Who cares about the rest
Run halfway up walked round put out some controls then ran back. Really good group of ShUOC guys out made some good relay racing. Head to head with Will
C • Did 1

Running 37:25 intensity: (1:49 @1) + (32:48 @2) + (2:48 @3) 7.23 km (5:10 / km) +51m 5:00 / km
ahr:140 max:160 shoes: Oroc 280 3

Tuesday Jan 20, 2015 #

6 PM

Running 32:24 intensity: (23:24 @2) + (5:00 @4) + (4:00 @5) 6.83 km (4:45 / km) +81m 4:29 / km
ahr:133 max:178 shoes: Saucony support

Intervals
Just did 5,3,1 as not wanting to overdo it.

Drills 5:00 [1] 0.5 km (10:00 / km)

Monday Jan 19, 2015 #

5 PM

Running 26:34 intensity: (4 @0) + (7:47 @1) + (17:06 @2) + (1:37 @3) 5.01 km (5:18 / km) +112m 4:46 / km
ahr:133 max:160 shoes: Saucony support

Pre circuits explore with COE/2. Icy in places

S+C 42:36 intensity: (8:48 @0) + (30:37 @1) + (3:11 @2)
ahr:108 max:145

Drills 34:32 intensity: (1:12 @0) + (19:26 @1) + (12:58 @2) + (56 @3) 2.59 km (13:21 / km) +11m 13:04 / km
ahr:123 max:156 shoes: Saucony support

Full drills. With baba for 15min then solo

Running 4:34 intensity: (15 @1) + (26 @2) + (3:53 @3) 0.85 km (5:22 / km) +42m 4:18 / km
ahr:152 max:164 shoes: Saucony support

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