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Training Log: jonny crickmore

In the last 7 days:

activity # timemileskm+m
  Running8 8:14:18 67.93(7:17) 109.32(4:31) 815
  S+C2 1:45:00
  Drills3 35:00 1.99(17:36) 3.2(10:56)
  Orienteering1 22:23 3.68(6:05) 5.92(3:47) 2
  Total10 10:56:41 73.59 118.44 817
  [1-5]8 9:11:41
averages - weight:62.8kg
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2:13
0:00
SaSuMoTuWeThFr

Thursday Apr 27 #

S+C 50:00 [0]
weight:62.6kg

Skipped lifts as legs are very tired
5 PM

Running 1:05:46 intensity: (52:46 @2) + (8:00 @4) + (5:00 @5) 14.73 km (4:28 / km) +70m 4:22 / km
shoes: Asics mileage 6

At track. Still heavy legs so kept session easy.
8min Threshold @3:16s [2] 1km [2] 4x200 [1]

2:58, 30,30,30,29

Then paced Laura for 600m then 1200m at ~3:36s

The wind was in the wrong place today.

Drills 10:00 [1] 1.0 km (10:00 / km)

Wednesday Apr 26 #

7 AM

Running 1:20:48 [2] 17.81 km (4:32 / km) +200m 4:18 / km
shoes: Asics mileage 6

Easy morning run

Tuesday Apr 25 #

7 AM

Running 1:07:55 intensity: (55:55 @2) + (12:00 @5) 15.08 km (4:30 / km) +68m 4:24 / km
shoes: Asics flats

Early session as got work stuff all day and evening.
WU then drills on killing fields before track opened at 7.30 then went to track and all of Meadowbank was closed.
Did it on killing fields instead. Bit slippy in flats with the dew. Then also there was a crazy dog on some of the later reps.

4×3×60sec[30,3min].
Felt tired but okay. I wanted to get an idea of how fast I could do a 1500 today. Yet not possible in these conditions so gonna have to wing it a bit on Saturday.

Drills 10:00 [1] 1.0 km (10:00 / km)

Monday Apr 24 #

5 PM

S+C 55:00 [0]
weight:63kg

More tio chat than gymming but still got plyo, lifting and core done.
6 PM

Running 1:11:41 [2] 15.27 km (4:42 / km) +120m 4:31 / km
shoes: Asics mileage 6

Easy with Peter and Murray post gym. Feeling neither great nor awful

Sunday Apr 23 #

7 AM

Running 1:52:31 intensity: (1:38:31 @2) + (14:00 @4) 24.22 km (4:39 / km) +270m 4:24 / km
shoes: Asics mileage 6

Long run off half a pitta. Went early doors so could watch marathon.

Loop of seat then back home and got Laura then went over to Oxgangs where I did a sprint starting 80sec behind Laura and got her to the last control. I felt very bonky and tired.

Demolishing a massive bowl of porridge with marathon was perfect.

Saturday Apr 22 #

7 AM

Running 16:39 [2] 3.58 km (4:39 / km) +11m 4:35 / km
shoes: Asics mileage 6

Shakeout via shops.
11 AM

Running 29:06 [2] 6.41 km (4:32 / km) +4m 4:32 / km
shoes: Asics mileage 6

Drills 15:00 [1] 1.2 km (12:30 / km)
shoes: Asics mileage 6

2 PM

Running race 14:59 [5] 5.0 km (3:00 / km)

SUB 15 attempt #2. SUCCESS!!!!!!!!!!

Scottish uni track champs. Last year I lapped everyone in the field and was hoping for some competition as it was a bit closer to Edinburgh/Stirling.

Legs felt fairly tired after JK and Thursday and then the races kept getting delayed and we ended up running about 70min behind schedule but 5 hours after breakfast and spent a lot of time chilling about doing bits of warming up but think I managed well.

Spoke to the people in the start. Realised it was going to be a lonely race. Set off out the front and ran solo the whole way. Conditions could be stiller but after all the Meadowbank training I couldn't complain.

I went for our training philosophy of start with a 69 then run to get to a 72 average. Splits taken by my wonderful assistant from the 200m point.

69
73
1k-2:58
72
73
73
2k-5:59
73
73
3k-9:02
73
73
73
4k-12:05
73
71
30

So on track for the first 2k but was hurting a bit then could see it dropping but tried to give it more to at least get a PB. I knew I needed a 66 last lap. Had Liam and another guy (2nd and 3rd in race) to chase in the back straight as I lapped them and then he shouted at me as I gave it my all on the run in. Was expecting to cross in like 15:02 but saw it tick 14:59 then stop at 14:59:78. Could not have been happier.
Hopefully go quicker or have found a new taper regime.

Running 6:14 [2] 1.29 km (4:50 / km) +3m 4:47 / km
shoes: Asics mileage 6

Took about 10min then jog to start of sprint. Aim was to be very tired as that is when I make mistakes.

Orienteering 22:23 intensity: (10:00 @4) + (12:23 @5) 5.92 km (3:47 / km) +2m 3:47 / km
shoes: Asics mileage 6

2 Sprint trainings and my tactic worked perfectly. My legs were tired and heavy and slow but my head was really struggling. I think dehydration playing it' part. So worked very hard to concentrate and in general did okay.

Running 28:39 [2] 5.93 km (4:50 / km) +69m 4:34 / km
shoes: Asics mileage 6

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