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Training Log Archive: jonny crickmore

In the 7 days ending Oct 25, 2015:

activity # timemileskm+m
  Running9 5:30:59 43.81(7:33) 70.5(4:42) 991
  Orienteering4 4:09:19 23.33(10:41) 37.54(6:38) 991122c
  Cross Training6 3:25:51
  S+C2 2:10:00
  Total15 15:16:09 67.13 108.04 1982122c
  [1-5]9 11:48:46

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MoTuWeThFrSaSu

Sunday Oct 25, 2015 #

9 AM

Running 11:16 intensity: (4 @0) + (2:38 @1) + (7:21 @2) + (1:13 @3) 1.81 km (6:14 / km) +26m 5:49 / km
ahr:135 max:169 shoes: Oroc 280 4

Orienteering 1:11:13 intensity: (15 @0) + (2 @1) + (21 @2) + (24:29 @3) + (41:54 @4) + (4:12 @5) 11.18 km (6:22 / km) +349m 5:31 / km
ahr:164 max:176 28c shoes: Oroc 280 4

Running 15:46 intensity: (8:46 @1) + (7:00 @2) 2.44 km (6:27 / km) +60m 5:45 / km
ahr:123 max:137 shoes: Oroc 280 4

Saturday Oct 24, 2015 #

9 AM

Running 9:32 intensity: (8 @0) + (1:10 @1) + (4:07 @2) + (34 @3) + (48 @4) + (2:45 @5) 1.8 km (5:17 / km) +12m 5:07 / km
ahr:151 max:188 shoes: Oroc 280 4

Orienteering 55:11 intensity: (54 @1) + (47:06 @2) + (7:11 @3) 8.18 km (6:45 / km) +156m 6:10 / km
ahr:142 max:153 20c shoes: Oroc 280 4

3 PM

Orienteering 39:10 intensity: (6 @0) + (1:09 @1) + (22:08 @2) + (13:05 @3) + (2:36 @4) + (6 @5) 4.68 km (8:22 / km) +241m 6:39 / km
ahr:144 max:173 20c shoes: Oroc 280 4

Running 23:25 intensity: (8 @1) + (11:00 @2) + (12:17 @3) 4.23 km (5:32 / km) +209m 4:26 / km
ahr:148 max:158 shoes: Oroc 280 4

Orienteering 38:23 intensity: (2:03 @1) + (25:28 @2) + (10:52 @3) 4.93 km (7:48 / km) +62m 7:20 / km
ahr:139 max:160 30c shoes: Oroc 280 4

Friday Oct 23, 2015 #

7 AM

Running 59:17 intensity: (6 @0) + (1:05 @1) + (51:32 @2) + (2:35 @3) + (1:26 @4) + (2:33 @5) 12.64 km (4:42 / km) +109m 4:30 / km
ahr:140 max:183 shoes: Asics mileage

Thursday Oct 22, 2015 #

6 AM

Running 5:30 [2] 1.3 km (4:14 / km)

S+C 1:10:00 [1]

5 PM

Running 55:53 intensity: (15 @0) + (1:17 @1) + (35:06 @2) + (7:07 @3) + (12:08 @4) 12.36 km (4:31 / km) +349m 3:58 / km
ahr:145 max:171 shoes: Inov-8 xtalon 190-3

Over to Braids then some hills
2x(2x1k). So 1k up the track 400m recovery down and 1k up to the top. Then all the way back to bottom and repeat. Feeling good and not overpushing.

Orienteering 45:22 intensity: (10 @1) + (22:18 @2) + (22:54 @3) 8.58 km (5:17 / km) +183m 4:47 / km
ahr:148 max:162 24c shoes: x-talon 212 2

Followed by EUOC night-o on Braids. Map has changed a bit so was good for compass and contour work. Hard to see the contours though. Also 5.8k turned out to be 8 odd.

Running 24:35 intensity: (7:46 @1) + (16:48 @2) + (1 @3) 4.16 km (5:55 / km) +90m 5:20 / km
ahr:128 max:149 shoes: Inov-8 xtalon 190-3

I died. I should of bought fuel with me

Wednesday Oct 21, 2015 #

7 AM

Cross Training 38:22 [0]

2 PM

Cross Training 29:55 [0]

Tuesday Oct 20, 2015 #

8 AM

Cross Training 35:44 [0]

3 PM

Cross Training 34:37 [0]

6 PM

Running 10:30 intensity: (13 @0) + (3:49 @1) + (6:28 @2) 2.3 km (4:33 / km)
ahr:123 max:135 shoes: Asics mileage

Running 1:04:56 intensity: (52 @1) + (19:40 @2) + (14:15 @3) + (21:04 @4) + (9:05 @5) 16.71 km (3:53 / km) +122m 3:45 / km
ahr:156 max:176 shoes: Asics mileage

14km Progression Run
By myself so turned round at 7km and ran back to start. I tried to just pace it by feel but set off a bit fast. Did gradually get quicker turned and felt like I sped up but evidently not. That climb just decieves you. It was a gruelling affair for the last 5k.
3:57,54,48,44,35,36,30,41 (turn),35,38,37,39,35,29

Monday Oct 19, 2015 #

7 AM

Running 38:24 intensity: (25 @0) + (20:32 @1) + (17:27 @2) 8.07 km (4:46 / km) +8m 4:44 / km
ahr:123 max:135 shoes: Asics mileage

8 AM

Cross Training 35:11 [0]
ahr:114 max:149

4 PM

Cross Training 32:02 [0]

5 PM

Running 11:55 [2] 2.67 km (4:27 / km) +6m 4:25 / km

S+C 1:00:00 [1]

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