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Training Log Archive: jonny crickmore

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  Cross Training3 2:19:16
  Running5 1:59:10 15.09(7:54) 24.29(4:54) 657
  Orienteering2 1:31:05 9.81(9:17) 15.78(5:46) 52767c
  S+C4 1:15:46
  Drills2 39:34 1.68(23:35) 2.7(14:39)
  Total8 7:44:51 26.58 42.77 118467c
  [1-5]8 7:37:13

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MoTuWeThFrSaSu

Sunday Jan 18, 2015 #

11 AM

Orienteering 53:51 intensity: (8 @0) + (7 @1) + (7 @2) + (4:54 @3) + (18:59 @4) + (29:36 @5) 7.62 km (7:04 / km) +333m 5:48 / km
ahr:172 max:180 27c shoes: Oroc 280 3

Orienteering at Crich chase.
Bit bracony and brambly but not bad. Some hardish orienteering. One major error (2min) but otherwise kept it clean and just kept moving along.

Running 4:17 intensity: (2:02 @1) + (2:15 @2) 0.73 km (5:52 / km)
ahr:128 max:136 shoes: Oroc 280 3

Saturday Jan 17, 2015 #

12 PM

Orienteering 37:14 intensity: (5 @0) + (1:18 @1) + (24:43 @2) + (1:22 @3) + (2:18 @4) + (7:28 @5) 8.16 km (4:34 / km) +194m 4:05 / km
ahr:163 max:182 40c shoes: Inov-8 x-talon 190 Orange2

Sprintervals round Botanical gardens. 4x 1.3kish
It was butterfly so did pairs head to head with an a,b,c heat and you moved up and down if you won or lost. Good fun but really struggling with the endurance.
Couple of wins couple of losses

Friday Jan 16, 2015 #

3 PM

Running 27:51 intensity: (10 @0) + (42 @1) + (15:11 @2) + (11:43 @3) + (5 @4) 5.93 km (4:42 / km) +152m 4:10 / km
ahr:146 max:165 shoes: Saucony support

Easy run with Will and Matt. Hip has been a bit sore so laying off all the cross training as most importantly I want to run.

Thursday Jan 15, 2015 #

Note
(rest day)

Wednesday Jan 14, 2015 #

1 PM

Running 18:00 intensity: (2 @0) + (18 @1) + (2:46 @2) + (14:20 @3) + (34 @4) 3.0 km (6:00 / km) +300m 4:00 / km
ahr:155 max:166

3k on treadmill 6min/km at 10% then straight onto bike

Cross Training 1:00:01 intensity: (15 @1) + (12:38 @2) + (32:13 @3) + (14:08 @4) + (47 @5)
ahr:134 max:170

Spinning sesh. I'm dying and slowly breaking. Nice easy day tomorrow

S+C 13:00 [2]

Tuesday Jan 13, 2015 #

1 PM

Cross Training 20:00 [2]

Spinning-easy feeling tired

S+C 15:00 [1]

6 PM

Running 39:12 intensity: (24:12 @2) + (15:00 @5) 8.53 km (4:36 / km) +80m 4:23 / km
ahr:151 max:189 shoes: Oroc 280 3

Intervals.
5,4,3,2,1 (1min off) Boys did a 10 beforehand so joined in after that.
Feeling fairly fit for the first time in a long while still a lot to catch up on though
HR to training zone is wrong and not sure why. So changed it manually

Drills 5:00 [2] 0.3 km (16:40 / km)

Monday Jan 12, 2015 #

12 PM

Cross Training 59:15 intensity: (31 @1) + (12:37 @2) + (13:37 @3) + (26:14 @4) + (6:16 @5)
ahr:145 max:173

Spinning class
Went into the red

S+C 6:00 [1]

5 PM

Running 24:40 intensity: (12 @0) + (23 @1) + (9:02 @2) + (14:11 @3) + (52 @4) 5.1 km (4:50 / km) +95m 4:26 / km
ahr:150 max:170 shoes: Saucony support

Road run with Will. Good to have company made running easy.

S+C 41:46 intensity: (5:30 @0) + (31:08 @1) + (5:03 @2) + (5 @3)
ahr:113 max:149 shoes: Saucony support

Circuits

Drills 34:34 intensity: (1:31 @0) + (15:09 @1) + (13:40 @2) + (3:53 @3) + (18 @4) + (3 @5) 2.4 km (14:24 / km)
ahr:128 max:174 shoes: Saucony support

Running 5:10 intensity: (4 @1) + (1:06 @2) + (3:56 @3) + (4 @4) 1.0 km (5:10 / km) +30m 4:30 / km
ahr:151 max:171 shoes: Saucony support

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