Training Log Archive: jonny crickmoreIn the 7 days ending Apr 2, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Apr 2, 2017 #
Running 1:30:08 *** 19.61 km (4:36 / km) +188m 4:23 / km
18c shoes: Asics Mileage 5
Not feeling too bad. Beautiful day for it.
Saturday Apr 1, 2017 #
Running 20:42 [2] 4.47 km (4:38 / km) +9m 4:35 / km
shoes: Asics Mileage 5
Running 19:34 [2] 4.23 km (4:38 / km) +53m 4:21 / km
shoes: Asics Mileage 5
Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: Oroc 280 5
Orienteering 36:20 6.81 km (5:20 / km) +205m 4:38 / km
27c shoes: Oroc 280 5
Looking forward to a good middle and got it. Went aggressively as I would in any race and promptly went miles past one and had to relocate and lost 45sec. Maybe due to a slightly bigger scale but probably just went too hard.
So I didn't calm down and continued to push and won the next six splits feeling on the edge. No mistakes until the sprint leg to 11 where I was stood at 10 for about 10 seconds trying to find 11 on the map. Was looking in the forest not the buildings. Then was fairly good until 18 where I went for the fence but it didn't pay off (10sec) and went halfway round and found a route through. Then small miss to 19. Took track to 20 which I suspect was slow then intended to go straight to 21 (30sec) after quick left right but missed the right and hit another path then had to do it a long way round.
Then started dying and trying to hold on in the terrain.
Thankfully I can descend and run across fields quicker than Doug so sneaked the lead back on last few controls.
Great course and happy with the shape and in general finding the controls but felt very poor on lines and leaving controls in the correct direction. Lots more to do to become a middle distance orienteer.
Splits-http://obasen.orientering.se/winsplits/online/en/d...
RG- https://routegadget.fvo.org.uk/rg2/#40
Running 27:15 [2] 5.06 km (5:23 / km) +153m 4:41 / km
shoes: Oroc 280 5
Friday Mar 31, 2017 #
Running 1:02:34 [2] 12.57 km (4:59 / km) +123m 4:45 / km
shoes: Asics Mileage 5
Thursday Mar 30, 2017 #
Running 7:00 [1] 1.3 km (5:23 / km)
S+C 1:15:00 [0]
weight:61.8kg
Running 1:18:43 17.73 km (4:26 / km) +91m 4:20 / km
shoes: Asics flats
4x1600(3min)
4:49, 53, 50, 48
Aiming for 4:48 (3:00m/km) again but struggling and a bit off on one and three then on rep two Carcas forgot how to Math so I took over and kicked but couldn't get it back and in the process hurt myself which probably didn't help or the good feelings.
Rep four was awful very nearly dropped out but Carcas came through and dragged me home.
Orienteer takeover with Kirstin and Tess sessioning also and noone else.
Meant to do an extra fast k at the end but had nothing left.
Wednesday Mar 29, 2017 #
Cross Training 30:00 [0]
Running 1:16:36 [2] 15.98 km (4:48 / km) +174m 4:33 / km
shoes: Asics Mileage 5
Tuesday Mar 28, 2017 #
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)
Running 1:28:25 20.39 km (4:20 / km) +33m 4:18 / km
shoes: Asics flats
5k Threshold, 3x1k (2min) 2x(3x300(45))[3min].
16:10, 2:58, 2:58, 2:58
49,50,49
49,49,49
Well I feel like I'm barely functioning as a human at the moment and barely awake at work and when I got home but amazingly my legs are still working.
5k Threshold on meadows. Went a bit quicker than threshold but not too bad. Then had quite a long time off as I co-ordinated with EUOC including doing some drills and strides then did 3x1k on the meadows loop (but ran past finish to 1k). Then had 3min off before doing a short set of 300's. Was hurting by now but managed to keep okay form and acceptable pace.
Then shuffle round WD with EUOC.
Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics flats
Monday Mar 27, 2017 #
Running 57:21 [2] 12.82 km (4:28 / km) +74m 4:21 / km
shoes: Asics Mileage 5
Running 13:00 [2] 2.6 km (5:00 / km)
S+C 1:05:00 [0]
weight:62.8kg