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Training Log Archive: jonny crickmore

In the 7 days ending Feb 17, 2013:

activity # timemileskm+m
  Running8 4:30:45 35.74(7:35) 57.52(4:42) 916
  Orienteering2 2:19:07 9.06(15:22) 14.57(9:33) 33952c
  S+C3 1:26:39 1.77 2.85 5
  Cross Training1 40:00
  Drills1 5:34 0.45(12:14) 0.73(7:36)
  Total9 9:02:05 47.02 75.67 126052c
  [1-5]9 8:18:13
averages - weight:63.7kg

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

11 AM

Running 19:11 intensity: (35 @0) + (2:37 @1) + (8:53 @2) + (6:35 @3) + (31 @4) 4.46 km (4:18 / km) +51m 4:04 / km
ahr:143 max:170 shoes: Inov8 Road-X 255

Drills 5:34 intensity: (7 @0) + (4:31 @1) + (56 @2) 0.73 km (7:36 / km)
ahr:119 max:148 shoes: Inov8 Road-X 255

Running 12:08 intensity: (9 @0) + (2:46 @1) + (38 @2) + (1:12 @3) + (1:28 @4) + (5:55 @5) 2.97 km (4:05 / km) +3m 4:03 / km
ahr:157 max:183 shoes: Inov8 Road-X 255

So decided to hit the track for first time in at least 6 months and session was 5 x 1200m running 3:36 (3:00min/km) off 2 min.
Feeling bit heavy on way down but not too bad.
Set off and had to work very hard but managed 3:36 then felt dead already at start of 2nd one and grinded out 3:40 then just died on 3rd and broke and just had to stop.

Been a hard week and not sure if i'm quite up to this session yet. I will be back to try again in a couple of weeks

Running 22:31 [2] 4.42 km (5:06 / km) +82m 4:40 / km
shoes: Inov8 Road-X 255

Saturday Feb 16, 2013 #

9 AM

Running 7:32 intensity: (9 @0) + (26 @1) + (3:37 @2) + (3:20 @3) 1.89 km (3:59 / km)
ahr:144 max:160 shoes: Inov-8 x-talon race pair

Down to station

Orienteering 1:55:21 intensity: (37:27 @0) + (54:42 @1) + (13:44 @2) + (9:28 @3) 8.33 km (13:51 / km) +277m 11:52 / km
ahr:113 max:164 26c shoes: Inov-8 x-talon race pair

Round Longshaw coaching Ashleigh

Cracking day for it with the sun out

Friday Feb 15, 2013 #

1 PM

Running 7:12 [2] 1.54 km (4:40 / km) +56m 3:57 / km
shoes: inov8 f-lite 230

IG

S+C 32:03 [1] 1.17 km (27:28 / km) +2m 27:14 / km
shoes: inov8 f-lite 230

Gym with will fairly standard stuff

Running 8:02 [2] 1.77 km (4:32 / km) +17m 4:20 / km
shoes: inov8 f-lite 230

BFG

Cross Training 40:00 [1]

20min cycle
20min cross trainer

Thursday Feb 14, 2013 #

S+C 12:00 [2]

3 PM

Running 13:22 intensity: (33 @0) + (3:09 @1) + (9:02 @2) + (38 @3) 2.77 km (4:49 / km) +133m 3:53 / km
ahr:133 max:157 shoes: inov8 x-talon 212

Orienteering 23:46 intensity: (9 @0) + (31 @1) + (10 @2) + (1:26 @3) + (10:36 @4) + (10:54 @5) 6.24 km (3:48 / km) +62m 3:38 / km
ahr:170 max:187 26c shoes: inov8 x-talon 212

Sprintervals take 2 much cleaner this time. Except for very last control where just got totally disorientated and spent about 45sec going in circles. Felt okay considering going hard yesterday.

Another back to back hard day good practice for race season

Running 15:46 intensity: (3:10 @1) + (11:57 @2) + (39 @3) 3.22 km (4:54 / km) +90m 4:18 / km
ahr:137 max:152 shoes: inov8 x-talon 212

Wednesday Feb 13, 2013 #

Note
weight:63.7kg

Brief results from today
Weight up ( I blame pancakes) and of course lots of muscle
Lactate levels much lower at slower paces and threshold point is quicker

So all in all exactly what I wanted from a winters training
4 PM

Running 20:00 [1] 3.3 km (6:04 / km)
shoes: Inov8 Road-X 255

Some very gentle warming up and down

Running 24:00 intensity: (6:00 @2) + (6:00 @3) + (6:00 @4) + (6:00 @5) 6.2 km (3:52 / km) +62m 3:41 / km
shoes: Inov8 Road-X 255

Lactate threshold test
Started at 12kph and up 1kph every 3 minutes to 19kph. Felt easy until 16 which hurt a little same with 17 then 18 was really tough and 3min at 19 was really pushing me to my limit.

Running 7:46 intensity: (3:00 @4) + (4:46 @5) 2.13 km (3:39 / km) +64m 3:10 / km
shoes: Inov8 Road-X 255

VO2 Max
At 16.5 kph and up gradient 1% every minute ouch this hurt but felt good nonetheless.

Only had about 10min off after lactate test
8 PM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 Road-X 255

After lots of delayed trains ran home from station bit slippy and rather tired

Tuesday Feb 12, 2013 #

5 PM

Running 59:45 intensity: (27 @0) + (1:03 @1) + (8:12 @2) + (28:55 @3) + (17:29 @4) + (3:39 @5) 11.34 km (5:16 / km) +220m 4:48 / km
ahr:153 max:198 shoes: inov8 x-talon 212

Easy jog to intervals and then up porter with new nao and map of vorab feeling good
C • Good luck with the test tom... 2

Monday Feb 11, 2013 #

5 PM

Running 7:16 intensity: (16 @0) + (12 @1) + (25 @2) + (6:10 @3) + (13 @4) 1.65 km (4:24 / km) +42m 3:54 / km
ahr:155 max:165 shoes: Inov8 Road-X 255

S+C 42:36 intensity: (4:00 @0) + (30:10 @1) + (2:42 @2) + (5:44 @3) 1.68 km (25:21 / km) +3m 25:08 / km
ahr:119 max:153 shoes: Inov8 Road-X 255

Running 36:14 intensity: (2:50 @1) + (29:11 @2) + (4:13 @3) 7.85 km (4:37 / km) +96m 4:21 / km
ahr:142 max:160 shoes: Inov8 Road-X 255

Post circuits quicker than i fancied but stuck with it and not feeling too shabby another easy day tomorrow before some hitting the treadmill on wed

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