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Training Log Archive: jonny crickmore

In the 7 days ending Nov 6, 2015:

activity # timemileskm+m
  Running9 6:44:51 53.26(7:36) 85.71(4:43) 1228
  Cross Training6 3:22:47
  S+C2 1:55:00
  Drills1 10:00 0.31(32:11) 0.5(20:00)
  Total15 12:12:38 53.57 86.21 1228
  [1-5]10 8:44:56

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SaSuMoTuWeThFr

Friday Nov 6, 2015 #

9 AM

Running 50:00 intensity: (30:00 @2) + (10:00 @3) + (5:00 @4) + (5:00 @5) 12.0 km (4:10 / km)
shoes: Asics flats

Physiological test.

#include < stdio.h >
int main()
{
int t=0,v=13, toofast=21, measure, Measure, MEASURE,hr,O2,lactate;
while(v < toofast)
{
t=0;
while (t<3)
{t++ //Run}
hr=Measure, O2=measure, lactate=MEASURE
printf("%v %hr %lactate %O2", d,d,d,d)
v++
}
}
system("PAUSE")

C • Training 1
5 PM

Running 31:21 intensity: (10 @0) + (5:56 @1) + (25:15 @2) 6.81 km (4:36 / km) +75m 4:22 / km
ahr:126 max:133 shoes: Asics flats

Thursday Nov 5, 2015 #

Cross Training 36:00 [0]

6 AM

Running 6:00 [2] 1.3 km (4:37 / km) +5m 4:32 / km

7 AM

S+C 1:00:00 [1]

Wednesday Nov 4, 2015 #

9 AM

Cross Training 33:50 [0]

5 PM

Running 58:34 [2] 13.1 km (4:28 / km) +77m 4:21 / km
shoes: Asics mileage

Tuesday Nov 3, 2015 #

8 AM

Cross Training 33:17 [0]

4 PM

Cross Training 35:05 [0]

5 PM

Drills 10:00 [1] 0.5 km (20:00 / km)
shoes: x-talon 212 2

Running 53:07 intensity: (3:13 @0) + (4:52 @1) + (10:19 @2) + (17:35 @3) + (12:35 @4) + (4:33 @5) 12.11 km (4:23 / km) +48m 4:18 / km
ahr:145 max:180 shoes: x-talon 212 2

Wimping out of the 10mile and did EUOC intervals.
5(2)5(2)3(1)3(1)3(1) and some sprints. Felt pretty nice. The 10milers at least are now making these sessions seem like child's play.

Monday Nov 2, 2015 #

7 AM

Running 29:47 intensity: (15 @0) + (12:19 @1) + (16:42 @2) + (31 @3) 6.27 km (4:45 / km) +39m 4:36 / km
ahr:125 max:154 shoes: Asics mileage

Tired

Cross Training 34:21 [0]

4 PM

Cross Training 30:14 [0]

5 PM

Running 12:00 [2] 2.5 km (4:48 / km) +40m 4:27 / km

S+C 55:00 [1]

Sunday Nov 1, 2015 #

8 AM

Running 1:19:57 intensity: (33 @0) + (6:56 @1) + (46:31 @2) + (22:03 @3) + (3:54 @4) 13.66 km (5:51 / km) +640m 4:44 / km
ahr:138 max:168 shoes: Asics mileage

Easy round the seat with a few nice climbs then down to Palace to watch the 10k.

Saturday Oct 31, 2015 #

10 AM

Running 1:24:05 intensity: (44 @0) + (20:30 @1) + (51:53 @2) + (10:58 @3) 17.95 km (4:41 / km) +304m 4:19 / km
ahr:135 max:158 shoes: Asics mileage

Blackford WL then by myself onto Braids, Craiglockhart and then a cruisey tempo back along canal.

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