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Training Log: jonny crickmore

In the last 7 days:

activity # timemileskm+m
  Running11 8:51:55 71.36(7:27) 114.85(4:38) 1003
  S+C2 2:25:00
  Drills2 40:00 2.17(18:24) 3.5(11:26)
  Orienteering1 35:07 5.1(6:53) 8.2(4:17) 5830c
  Total11 12:32:02 78.64 126.55 106130c
  [1-5]11 10:07:02
averages - weight:62.2kg
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WeThFrSaSuMoTu

Tuesday Mar 28 #

7 AM

Running 17:57 [2] 3.88 km (4:38 / km) +17m 4:32 / km
shoes: Asics Mileage 5

Drills 30:00 [1] 2.5 km (12:00 / km)

Monday Mar 27 #

12 PM

Running 57:21 [2] 12.82 km (4:28 / km) +74m 4:21 / km
shoes: Asics Mileage 5

Lap of campus with Liam then on to Tescos to pick up some food.
5 PM

Running 13:00 [2] 2.6 km (5:00 / km)

S+C 1:05:00 [0]
weight:62.8kg

Sunday Mar 26 #

9 AM

Running 1:38:42 [2] 21.31 km (4:38 / km) +381m 4:15 / km
shoes: Asics Mileage 5

Long run B&B. Another lovely day. Feeling mediocre which is better than expected. Another good weeks training banked.

Saturday Mar 25 #

7 AM

Running 52:49 intensity: (45:49 @2) + (7:00 @5) 10.3 km (5:08 / km) +121m 4:51 / km
shoes: x-talon 212 3

Short hills on Castro with Will.

4x1min(2min) 6x30sec(75sec).

This was horribly hard. Just hanging on to Will as much as I could. Glad to have got it done. I think I need to do more sessions like this as I felt very weak.

Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: x-talon 212 3

12 PM

Running 14:05 [2] 3.07 km (4:35 / km) +14m 4:29 / km
shoes: x-talon 212 3

Gearing myself up for session 2. The weather went from amazing this morning to amazing and 10 degrees warmer. Beautiful.

Orienteering 35:07 intensity: (9:00 @1) + (26:07 @4) 8.2 km (4:17 / km) +58m 4:08 / km
30c shoes: x-talon 212 3

Four sprintervals with 3min recovery between each. Actually feeling really quite good somehow. Orienteering was pretty hard and it was good running on the edge.
One big miss on rep 3 where I didn't see a tiny wall on the map. Also made this mistake at big weekend.

Running 15:12 [2] 3.13 km (4:52 / km) +47m 4:31 / km
shoes: x-talon 212 3

Friday Mar 24 #

8 AM

Running 1:02:10 [2] 12.9 km (4:49 / km) +126m 4:36 / km
shoes: Asics Mileage 5

IW

Shuffling along with some mediocre DOMS. Lovely morning so went along the Rivelinesque part of WoL.

Thursday Mar 23 #

7 AM

Running 6:30 [2] 1.3 km (5:00 / km)

S+C 1:20:00 [0]
weight:61.6kg

Worked very hard this morning. Gonna be aching tomorrow I suspect.
4 PM

Running 1:20:37 intensity: (48:37 @2) + (8:00 @4) + (24:00 @5) 19.59 km (4:07 / km) +35m 4:05 / km
shoes: Asics Mileage 5

Had been dreading this session all day as I was pretty tired and calfs were pretty tight from Tuesday but knew I had to get out as I suspect DOMS will hit tomorrow.

4x8min(2:30) @10k pace.

Aiming for 3:12s (32:00 10km) yet that evidently wasn't possible today and struggled as I had to push hard in rep one to hit pace.

3:12, 13, 16, 16.

Happy to hold it as was struggling already a lot on rep 2. I found with my calfs tight and in my more supportive mileage shoes I was heel striking a lot more which is definitely slower but more sustainable. Would rather be more forward though.

WD first stalking and then with Sasha.

Wednesday Mar 22 #

8 AM

Running 50:59 [2] 11.14 km (4:35 / km) +55m 4:28 / km
shoes: Asics Mileage 5

IW
3 PM

Running 1:02:33 [2] 12.81 km (4:53 / km) +133m 4:39 / km
shoes: Asics Mileage 5

HFW. Struggling as tired and it was cold wet and headwindy.

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