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Training Log Archive: jonny crickmore

In the 7 days ending Mar 15, 2015:

activity # timemileskm+m
  Running9 8:08:31 61.43(7:57) 98.87(4:56) 1927
  S+C2 1:12:16
  Orienteering2 54:37 8.19(6:40) 13.18(4:09) 18048c
  Drills2 37:36 1.71(21:58) 2.76(13:39) 15
  Cross Training1 10:00
  Total9 11:03:00 71.34 114.81 212248c
  [1-5]9 10:56:19

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MoTuWeThFrSaSu

Sunday Mar 15, 2015 #

7 AM

Running 35:48 intensity: (26 @0) + (8:51 @1) + (21:30 @2) + (4:57 @3) + (4 @4) 6.7 km (5:20 / km) +240m 4:32 / km
ahr:135 max:165 shoes: Inov-8 trailroc

Barely getting up the hills
2 PM

Running 20:12 intensity: (38 @0) + (3:34 @1) + (10:10 @2) + (4:52 @3) + (58 @4) 3.96 km (5:06 / km) +114m 4:28 / km
ahr:140 max:169 shoes: Inov-8 x-talon 190 Orange2

Orienteering 15:34 intensity: (4 @0) + (30 @1) + (44 @2) + (8:45 @3) + (4:05 @4) + (1:26 @5) 3.33 km (4:41 / km) +57m 4:19 / km
ahr:160 max:184 18c shoes: Inov-8 x-talon 190 Orange2

Went and did YHOA sprint qualifier from a while ago. Pushing on a bit and trying to plan ahead. Overshot a few in the woods and one control I hadn't planned ahead on.

Running 20:11 intensity: (17 @0) + (4:02 @1) + (15:38 @2) + (14 @3) 3.81 km (5:18 / km) +134m 4:30 / km
ahr:135 max:151 shoes: Inov-8 x-talon 190 Orange2

Saturday Mar 14, 2015 #

2 PM

Running 1:19:16 intensity: (1:03 @0) + (18:30 @1) + (24:36 @2) + (16:00 @3) + (11:35 @4) + (7:32 @5) 18.18 km (4:22 / km) +165m 4:10 / km
ahr:144 max:180 shoes: Saucony support

Down to track and 6x1k(90sec). By myself and little bit of wind but otherwise not feeling too bad just a bit heavy legged. Aimed for 3:12s (16min 5k pace). Rep 4,5,6 were very tough. Then back along the canal which I have never run along before. Found a nice party with some guy playing some great blues.

Friday Mar 13, 2015 #

4 PM

Running 57:51 [2] 11.36 km (5:05 / km) +266m 4:33 / km
shoes: Inov-8 trailroc

Thursday Mar 12, 2015 #

6 PM

Running 17:23 intensity: (59 @0) + (16:05 @1) + (19 @2) 3.54 km (4:54 / km) +3m 4:53 / km
ahr:117 max:145 shoes: Saucony support

Orienteering 39:03 intensity: (3 @0) + (9 @1) + (31 @2) + (3:02 @3) + (20:23 @4) + (14:55 @5) 9.86 km (3:58 / km) +123m 3:44 / km
ahr:170 max:180 30c shoes: Saucony support

Kelham urban nights. Fairly interesting. A good running session with some occasional bits of nav to watch out for. I cheated crossing a tiny wall on the map which was an open gate. Confessed but planner said it was okay anyway.

Running 26:32 intensity: (15 @0) + (3:41 @1) + (14:34 @2) + (7:59 @3) + (3 @4) 4.8 km (5:32 / km) +145m 4:48 / km
ahr:141 max:169 shoes: Saucony support

Wednesday Mar 11, 2015 #

7 AM

Running 2:52 [2] 0.6 km (4:46 / km)

S+C 30:32 [2]

Cross Training 10:00 [1]

Running 3:35 [2] 0.55 km (6:29 / km) +30m 5:06 / km

2 PM

Running 1:22:52 intensity: (1:22 @0) + (21:18 @1) + (43:48 @2) + (11:48 @3) + (2:14 @4) + (2:22 @5) 15.77 km (5:15 / km) +387m 4:41 / km
ahr:135 max:187 shoes: Inov-8 trailroc

Feeling pretty tired and shins a bit sore. Gotta watch the road running. Otherwise nice to take a bit of an alternative route

Tuesday Mar 10, 2015 #

5 PM

Running 1:26:53 intensity: (1:28 @0) + (34:42 @1) + (11:00 @2) + (14:08 @3) + (4:57 @4) + (20:38 @5) 17.99 km (4:50 / km) +155m 4:38 / km
ahr:142 max:200 shoes: Saucony support

Down and back from track and
With Tobinx2 and Cal
4x600m@3k pace with 90 sec off
4x400m@1500m pace with 60sec off
4x200@<1500m pace with 45 off
4 min between sets. Turns out I just have fast pace. Just on the back on the 6's then dropped on 4's and 2's

Drills 5:00 [1] 0.6 km (8:20 / km)

Monday Mar 9, 2015 #

4 PM

Running 45:27 intensity: (6 @0) + (6:15 @1) + (24:20 @2) + (2:12 @3) + (5:58 @4) + (6:36 @5) 9.85 km (4:37 / km) +224m 4:09 / km
ahr:146 max:203 shoes: Saucony support

Underestimated how far and got a bit lost so ended up being further and faster than planned

S+C 41:44 intensity: (20:00 @1) + (21:44 @2)
ahr:96 max:133 shoes: Saucony support

Drills 32:36 intensity: (19:22 @1) + (12:47 @2) + (24 @3) + (3 @4) 2.15 km (15:08 / km) +15m 14:37 / km
ahr:111 max:166 shoes: Saucony support

Running 9:39 intensity: (3 @1) + (6:47 @2) + (2:42 @3) + (7 @4) 1.75 km (5:30 / km) +64m 4:39 / km
ahr:144 max:166 shoes: Saucony support

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