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Training Log Archive: jonny crickmore

In the 7 days ending Feb 8, 2015:

activity # timemileskm+m
  Running7 3:24:38 27.37(7:29) 44.04(4:39) 561
  Orienteering2 1:47:25 12.86(8:21) 20.69(5:12) 38549c
  S+C3 1:17:35
  Cross Training3 1:15:00
  Drills2 33:10 1.87(17:44) 3.01(11:01) 19
  Total8 8:17:48 42.09 67.74 96549c
  [1-5]8 8:13:16

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MoTuWeThFrSaSu

Sunday Feb 8, 2015 #

Event: MV Southern Championships & Interland (UKOL)
 
9 AM

Running 11:02 intensity: (25 @0) + (2:28 @1) + (5:48 @2) + (2:21 @3) 2.12 km (5:13 / km) +98m 4:14 / km
ahr:139 max:161 shoes: Oroc 280 3

Orienteering 1:30:19 intensity: (11 @1) + (20 @2) + (45:09 @3) + (44:03 @4) + (36 @5) 17.4 km (5:11 / km) +269m 4:49 / km
ahr:164 max:177 30c shoes: Oroc 280 3

Southern Champs/Interland. M21E
Strted poorly with some bad bearings get getting dragged off in the undergrowth. Then got into it a bit more but struggling with the distance. Fairly happy with fitness though. 2 weeks till BUCS. 11min behing gg though ....

Saturday Feb 7, 2015 #

12 PM

Running 12:39 intensity: (4 @0) + (29 @1) + (1:36 @2) + (9:43 @3) + (42 @4) + (5 @5) 2.59 km (4:53 / km) +23m 4:41 / km
ahr:146 max:174 shoes: Oroc 280 3

Orienteering 17:06 intensity: (11 @1) + (7 @2) + (16 @3) + (5:27 @4) + (11:05 @5) 3.29 km (5:12 / km) +116m 4:25 / km
ahr:174 max:186 19c shoes: Oroc 280 3

Forest sprint at the Nower. Great fun and a nice hill to go up. Feeling pretty good

Running 6:57 intensity: (40 @1) + (6:17 @2) 1.29 km (5:24 / km)
ahr:136 max:141 shoes: Oroc 280 3

Friday Feb 6, 2015 #

7 AM

Cross Training 20:00 [2]

S+C 21:00 [2]

6 PM

Running 52:18 intensity: (20 @0) + (6:10 @1) + (35:52 @2) + (9:41 @3) + (15 @4) 10.87 km (4:49 / km) +234m 4:21 / km
ahr:140 max:168 shoes: Saucony support

Steady with Matt. Was nice going along the golf course in the dark

Thursday Feb 5, 2015 #

3 PM

Running 30:07 intensity: (5 @0) + (4:19 @1) + (5:19 @2) + (13:01 @3) + (7:23 @4) 7.5 km (4:01 / km)
ahr:153 max:171 shoes: Saucony support

5min @ 5min/km
20min @ 3:39
5min @ 5min/km
Treadmill

Cross Training 25:00 [3]

Spinning

Wednesday Feb 4, 2015 #

9 PM

Running 7:00 [2] 1.2 km (5:50 / km) +25m 5:17 / km

Cross Training 30:00 intensity: (15:00 @1) + (5:00 @3) + (10:00 @4)

Spin
10 WU
15 Hard
5 WD

S+C 15:00 [2]

Tuesday Feb 3, 2015 #

6 PM

Running 49:07 intensity: (38 @0) + (5:44 @1) + (22:45 @2) + (3:38 @3) + (2:28 @4) + (13:54 @5) 11.04 km (4:27 / km) +79m 4:18 / km
ahr:153 max:187 shoes: Inov-8 x-talon 190 Orange2

Intervals
1,2,4,6,4,2,1
Frozen and rutted so was pretty sketchy with the ankles in places

Drills 5:00 [3] 0.4 km (12:30 / km)
shoes: Inov-8 x-talon 190 Orange2

Monday Feb 2, 2015 #

5 PM

Running 30:16 intensity: (10 @0) + (2:06 @1) + (23:55 @2) + (4:05 @3) 6.49 km (4:40 / km) +59m 4:28 / km
ahr:138 max:159 shoes: Saucony support

Fairly succesful at non icy route with Horton and Will but still some sketchy moments

S+C 41:35 intensity: (40:12 @1) + (1:23 @2)
ahr:106 max:135 shoes: Saucony support

Drills 28:10 intensity: (2:50 @0) + (18:33 @1) + (6:29 @2) + (18 @3) 2.61 km (10:48 / km) +19m 10:25 / km
ahr:117 max:155 shoes: Saucony support

All by myself

Running 5:12 intensity: (2:41 @2) + (2:18 @3) + (6 @4) + (7 @5) 0.94 km (5:31 / km) +43m 4:29 / km
ahr:149 max:180 shoes: Saucony support

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