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Training Log Archive: jonny crickmore

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Cross Training8 5:35:49
  Running7 3:27:40 30.63(6:47) 49.29(4:13) 254
  S+C3 1:35:24
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total12 10:48:53 31.25 50.29 254
  [1-5]8 4:35:43

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

9 AM

Cross Training 46:06 [0]

12 PM

Running 8:08 [2] 1.66 km (4:53 / km) +3m 4:51 / km
shoes: x-talon 212 2

Running 30:31 intensity: (15:00 @4) + (15:31 @5) 8.6 km (3:33 / km) +36m 3:29 / km
shoes: x-talon 212 2

Scottish Unis XC.
Feeling okay set off steady and was by myself lap one but then worked my way through the fast starters to a respectable position.
2 things slowing down. I was having to be pathetic on downhills and bends because of the ankle which is annoying as they are my favourite bits. Also wore x-talons for more ankle support and there were times it was a race for spikes but not too bad.

Ankle held together fairly well. I wasn't doing anything too risky though. Will be back to a diet of meadows/treadmill though mostly over the next week.

Running 8:48 [2] 1.73 km (5:05 / km) +5m 5:01 / km
shoes: x-talon 212 2

Cross Training 40:13 [0]

Drills 10:00 [1] 1.0 km (10:00 / km)

Saturday Nov 21, 2015 #

10 AM

Running 39:02 intensity: (9 @0) + (20 @1) + (21:21 @2) + (14:29 @3) + (2:43 @4) 8.34 km (4:41 / km) +139m 4:19 / km
ahr:148 max:170 shoes: Asics mileage

Jog round EUOC TT
2 PM

Cross Training 1:03:34 [0]

toes and fingers so cold

Friday Nov 20, 2015 #

7 AM

Running 22:40 intensity: (17 @0) + (15 @1) + (13:22 @2) + (4:09 @3) + (2:37 @4) + (2:00 @5) 5.14 km (4:25 / km) +29m 4:17 / km
ahr:150 max:180 shoes: Asics mileage

Loop round the campus
7 PM

S+C 25:24 intensity: (19:10 @0) + (6:14 @1)
ahr:92 max:119

Cross Training 17:17 intensity: (4:04 @0) + (5:35 @1) + (5:01 @2) + (2:37 @3)
ahr:117 max:162

Came back from station via gym. Did intense core circuit then 5x1min(30sec) on bike. Sounds pathetic but was pretty brutal and getting a load of lactate.

Thursday Nov 19, 2015 #

6 PM

Running 46:06 intensity: (10 @0) + (3:00 @1) + (19:44 @2) + (9:30 @3) + (6:07 @4) + (7:35 @5) 11.48 km (4:01 / km) +32m 3:58 / km
ahr:146 max:180 shoes: Asics mileage

At York uni for a couple of days so went to the track.
4x1630.68m (4 laps of lane 2) with 90sec recovery.
Felt okay running hard even with the bends. I was going a bit too fast and the last rep was a struggle.

Wednesday Nov 18, 2015 #

6 AM

Running 21:16 intensity: (17 @0) + (16 @1) + (49 @2) + (18:19 @3) + (1:21 @4) + (14 @5) 5.17 km (4:07 / km) +5m 4:06 / km
ahr:154 max:173 shoes: Asics mileage

Out early as in St. Andrews all day

Tuesday Nov 17, 2015 #

8 AM

Cross Training 38:33 [0]

4 PM

Cross Training 37:34 [0]

Running 16:09 intensity: (31 @0) + (15 @1) + (30 @2) + (3:38 @3) + (2:35 @4) + (8:40 @5) 3.98 km (4:04 / km) +5m 4:02 / km
ahr:166 max:182 shoes: Asics mileage

Monday Nov 16, 2015 #

7 AM

Cross Training 48:13 [0]

Home->gym->uni

S+C 30:00 [0]

Mobility
4 PM

Cross Training 44:19 [0]

Uni->gym->home

Running 15:00 intensity: (10:00 @2) + (5:00 @3) 3.2 km (4:41 / km)
shoes: Asics flats

Got on a treadmill as a nice controlled environment. Increasing pace form 5:30->3:30. Whole leg feeling a bit weird but no specific ankle pain

S+C 40:00 [1]

Not feeling it today so just did a few bits and bobs

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