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Training Log Archive: jonny crickmore

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Running8 4:13:06 32.67(7:45) 52.58(4:49) 355
  Orienteering5 1:48:13 16.97(6:23) 27.31(3:58) 11963c
  other1 1:13:35
  Drills2 45:00 3.54(12:42) 5.7(7:54)
  S+C1 41:47 0.01(124:31:32) 0.01(77:22:36)
  Total9 8:41:41 53.18 85.59 47463c
  [1-5]9 7:23:43

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

Drills 40:00 [1] 5.0 km (8:00 / km)
shoes: Inov-8 x-talon 190 Orange2

Lots and lots of drills over the weekend
9 AM

Running 7:19 intensity: (28 @0) + (5:11 @1) + (1:40 @2) 1.4 km (5:14 / km) +3m 5:11 / km
ahr:131 max:142 shoes: Inov-8 x-talon 190 Orange2

Orienteering 20:07 intensity: (25 @0) + (12:30 @1) + (7:12 @2) 4.64 km (4:20 / km) +10m 4:17 / km
ahr:132 max:158 shoes: Inov-8 x-talon 190 Orange2

A pairs memory exercise and some long legs never going too hard

Running 10:09 intensity: (16 @0) + (9:26 @1) + (27 @2) 2.05 km (4:56 / km) +2m 4:55 / km
ahr:118 max:134 shoes: Inov-8 x-talon 190 Orange2

Orienteering 10:57 intensity: (12 @1) + (9 @2) + (1:59 @3) + (8:37 @4) 2.77 km (3:57 / km) +4m 3:55 / km
ahr:153 max:171 shoes: Inov-8 x-talon 190 Orange2

Mass start gaffled loop. Racing hard but was only 3:30. Then loads of first control practice.

Running 4:28 intensity: (3 @0) + (2:41 @1) + (1:44 @2) 0.93 km (4:50 / km)
ahr:122 max:141 shoes: Inov-8 x-talon 190 Orange2

other 1:13:35 [0]
ahr:70 max:91

Kundalina yoga.
We walked in and got told we do this on a sheepskin to help insulate you from your electromagnetic field. Now to do some chanting. It then got worse ....

Running 7:41 intensity: (31 @0) + (1:01 @1) + (5:23 @2) + (46 @3) 1.49 km (5:10 / km) +2m 5:08 / km
ahr:130 max:160 shoes: Inov-8 x-talon 190 Orange2

Orienteering 10:31 intensity: (11 @0) + (9 @1) + (7 @2) + (1:50 @3) + (4:08 @4) + (4:06 @5) 2.69 km (3:54 / km) +1m 3:54 / km
ahr:169 max:187 shoes: Inov-8 x-talon 190 Orange2

Sprint at the end on tired legs. Struggling to fully plan ahead efficiently

Running 10:32 intensity: (1 @0) + (6:09 @1) + (4:22 @2) 1.93 km (5:27 / km) +7m 5:21 / km
ahr:125 max:135 shoes: Inov-8 x-talon 190 Orange2

Saturday Mar 21, 2015 #

9 AM

Running 12:42 intensity: (41 @1) + (2:03 @2) + (1:21 @3) + (5:37 @4) + (3:00 @5) 2.76 km (4:36 / km) +1m 4:36 / km
ahr:166 max:196 shoes: Inov-8 x-talon 190 Orange2

Orienteering 12:07 intensity: (6:00 @4) + (6:07 @5) 3.3 km (3:41 / km) +2m 3:40 / km
ahr:212 max:248 shoes: Inov-8 x-talon 190 Orange2

Linton prologue. Ran hard with one small miss and 2 bad RC.

Running 14:06 [2] 2.42 km (5:50 / km) +1m 5:49 / km
shoes: Inov-8 x-talon 190 Orange2

1 PM

Running 13:29 [2] 3.02 km (4:28 / km)
shoes: Inov-8 x-talon 190 Orange2

Orienteering 11:35 intensity: (5:00 @4) + (6:35 @5) 3.29 km (3:31 / km) +2m 3:31 / km
shoes: Inov-8 x-talon 190 Orange2

Linton final. Set off 14sec behind Muray and Kris and 7 ahead of Dave. Ran by myself the whole way. 11sec down after first 2k then lost 20sec on last k as Murray and Kris nailed it together and I died.

Running 13:39 [2] 2.38 km (5:45 / km) +4m 5:42 / km
shoes: Inov-8 x-talon 190 Orange2

3 PM

Running 25:16 intensity: (10:00 @1) + (15:16 @2) 5.17 km (4:53 / km) +4m 4:52 / km
shoes: Inov-8 x-talon 190 Orange2

Recovery run with Ruth and Kris

Friday Mar 20, 2015 #

5 PM

Running 8:10 intensity: (6 @0) + (6 @1) + (21 @2) + (27 @3) + (2:20 @4) + (4:50 @5) 1.8 km (4:33 / km) +6m 4:28 / km
ahr:171 max:186 shoes: Inov-8 x-talon 190 Orange2

Orienteering 17:27 intensity: (19 @0) + (52 @1) + (11:24 @2) + (4:30 @3) + (15 @4) + (7 @5) 3.86 km (4:32 / km) +30m 4:21 / km
ahr:143 max:183 21c shoes: Inov-8 x-talon 190 Orange2

Easy round York Uni. Head not with it so really not a technical session

Running 5:37 intensity: (5 @0) + (33 @1) + (4:49 @2) + (10 @3) 1.18 km (4:44 / km) +18m 4:24 / km
ahr:136 max:152 shoes: Inov-8 x-talon 190 Orange2

Thursday Mar 19, 2015 #

5 PM

Running 10:45 intensity: (38 @0) + (4:26 @1) + (5:38 @2) + (3 @3) 2.26 km (4:46 / km)
ahr:122 max:150 shoes: Inov-8 trailroc

Orienteering 25:29 intensity: (29 @0) + (1:52 @1) + (21 @2) + (9:27 @3) + (9:30 @4) + (3:50 @5) 6.76 km (3:46 / km) +70m 3:35 / km
ahr:163 max:178 42c shoes: Inov-8 trailroc

Sprintervals around Broomhall. Pushing hard and feeling fit.

Running 10:39 intensity: (6 @0) + (1:57 @1) + (8:36 @2) 1.93 km (5:31 / km) +87m 4:30 / km
ahr:133 max:147 shoes: Inov-8 trailroc

Tuesday Mar 17, 2015 #

Note

Have now formally accepted PhD offer for Heriot-Watt. 4 more years of being a student :)
C • Awesome 15
5 PM

Running 27:16 [2] 5.87 km (4:39 / km) +23m 4:33 / km
ahr:154 max:188 shoes: Saucony support

Drills 5:00 intensity: (15 @0) + (3:17 @1) + (1:28 @2) 0.7 km (7:08 / km)
ahr:118 max:145 shoes: Saucony support

Running 20:15 intensity: (8 @0) + (10 @1) + (5 @2) + (4:02 @3) + (10:27 @4) + (5:23 @5) 6.03 km (3:22 / km) +2m 3:21 / km
ahr:168 max:178 shoes: Saucony support

6k of Bondarenko's
2k of
[400@5k 400 float 300@3k 300 float 200@1500 200 float 100 fast 100 float] then straight into next rep no recovery. Did this 3 times just tracking Bayton. Felt pretty easy and surprised that I ended up doing a 16:38 5k.

Running 13:13 intensity: (7 @0) + (8:37 @1) + (4:29 @2) 2.57 km (5:08 / km) +7m 5:04 / km
ahr:125 max:148 shoes: Saucony support

After finishing my left leg behind the knee seized up and is still quite sore now. Hurt a couple of times over last week. Rest day tomorrow and lots of stretch,roll and eat therapy
C • Stretch, roll and eat 1

Monday Mar 16, 2015 #

5 PM

Running 24:31 intensity: (16:10 @1) + (6:32 @2) + (1:40 @3) + (9 @4) 4.85 km (5:03 / km) +96m 4:36 / km
ahr:118 max:165 shoes: Saucony support

S+C 41:47 intensity: (20:00 @1) + (21:47 @2) 0.01 km (77:22:36 / km)
ahr:86 max:126

Running 13:19 intensity: (15 @0) + (51 @1) + (10:42 @2) + (1:24 @3) + (7 @4) 2.55 km (5:13 / km) +92m 4:25 / km
ahr:137 max:166 shoes: Saucony support

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