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Training Log Archive: jonny crickmore

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running8 9:08:56 73.79(7:26) 118.75(4:37) 1828
  Orienteering1 51:58 5.02(10:22) 8.07(6:26) 14
  Drills2 20:00 1.24(16:06) 2.0(10:00)
  Total9 10:20:54 80.05(7:45) 128.82(4:49) 1842
  [1-5]9 10:16:18

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MoTuWeThFrSaSu

Sunday Oct 4 #

2 PM

Running 1:39:09 [2] 20.87 km (4:45 / km) +416m 4:19 / km
ahr:168 max:188 shoes: Roclite 275

Long run back from Stanmer. New area for first 4k then once I got to the top after 45min it was a brutal head cross wind and a rather painful battering from the rain.
This was pre lunch so was getting a bit hungry by the end but feeling fairly good.

Saturday Oct 3 #

11 AM

Orienteering 51:58 [2] 8.07 km (6:26 / km) +14m 6:23 / km
ahr:155 max:205 shoes: X-talon 225 2nd

More checking of controls including shadowing my dad and seeing him get rather lost.
5 PM

Running 38:44 intensity: (3:24 @0) + (19:43 @1) + (15:37 @2) 8.57 km (4:31 / km) +63m 4:22 / km
ahr:119 max:139 shoes: Saucony Jazz Mileage 4

Easy miles.

Friday Oct 2 #

10 AM

Running 1:30:49 intensity: (15 @0) + (17 @1) + (13:56 @2) + (17:31 @3) + (33:03 @4) + (25:47 @5) 18.65 km (4:52 / km) +562m 4:14 / km
ahr:163 max:189 shoes: X-talon 225 2nd

Hill reps on Wolstonbury in the lovely wind and rain. I learnt from last time and utilised a tailwind this time. 1 full rep in 5:34 and I was going to do some more longer ones but there were cows incl. calfs in the bottom field so it just left me with the steepest part.

Then 6x 370m +60. The first 250m is steep then it is pretty much flat at the top. 2:21, 2:17, 2:18, 2:17, 2:22, 2:23 and that was me finished.

Perked up enough on the WD to do 6x30s slightly downhill strides in a nice field.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: X-talon 225 2nd

Thursday Oct 1 #

7 AM

Running 1:04:53 intensity: (33 @0) + (35:22 @1) + (26:56 @2) + (2:02 @3) 13.65 km (4:45 / km) +127m 4:33 / km
ahr:124 max:159 shoes: Saucony Jazz Mileage 4

Easy morning run. Bonking a bit in the last 30min.
11 AM

Note

~15k walking

Wednesday Sep 30 #

10 AM

Running 1:13:23 [2] 15.2 km (4:50 / km) +319m 4:22 / km
ahr:154 max:186 shoes: Saucony Jazz Mileage 4

Easy on the downs.
5 PM

Running 31:54 intensity: (15 @0) + (15:10 @1) + (16:29 @2) 7.05 km (4:31 / km) +22m 4:27 / km
ahr:123 max:137 shoes: Saucony Jazz Mileage 4

Easy with strides.

Tuesday Sep 29 #

10 AM

Running 1:23:21 intensity: (43:21 @2) + (30:00 @4) + (10:00 @5) 20.98 km (3:58 / km) +61m 3:55 / km
ahr:142 max:183 shoes: Saucony Jazz Mileage 4

Hopping on the Pollard bandwagon with 4x8(2). On the downslink again and the paces were encouragingly better than the 3x12(3) I did a couple of weeks ago.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Jazz Mileage 4

Monday Sep 28 #

7 AM

Running 1:06:43 intensity: (9 @0) + (7:12 @1) + (57:27 @2) + (1:54 @3) + (1 @4) 13.78 km (4:50 / km) +258m 4:26 / km
ahr:134 max:164

12 PM

Note

No second run as tired after a few hours of map updating and control checking.

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