Training Log Archive: jonny crickmoreIn the 7 days ending Jul 17, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jul 17, 2016 #
Running 16:30 [2] 3.66 km (4:30 / km) +1m 4:30 / km
shoes: Asics Mileage 3
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: X-Talon 190-4
Orienteering 15:10 4.2 km (3:37 / km) +10m 3:34 / km
27c shoes: X-Talon 190-4
Another good area. A lot easier than the other days but some good planning meant you constantly had to change technique and directions in some slightly varied terrain. I went off fairly hard and was suffering early on. Made two 5sec mistakes but nothing major. Kris absolutely destroyed me and Murray just sneaked ahead. Hoping the effects of yesterday and the being at the end of 2 hard weeks have something to do with it. In general people were closer to me today than yesterday. I am fairly sure it is because I lack the raw speed in these types of races. I have a got a lot quicker this year and hopefully another year like this and next year I will be getting close to that sub 15 5k mark.
Anyway WUOC will be a strange sprint and I'm feeling very ready for it.
Winsplits
GPS
Running 27:22 [1] 4.73 km (5:47 / km) +3m 5:46 / km
shoes: Asics Mileage 3
Saturday Jul 16, 2016 #
Running 16:00 [2] 3.31 km (4:50 / km) +5m 4:48 / km
shoes: Asics Mileage 3
Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: x-talon 212 2
Orienteering 15:37 3.7 km (4:13 / km) +120m 3:38 / km
20c shoes: x-talon 212 2
Another great estate and a good course by Kris. Felt on the edge most the way but always confident I would not shed huge time losses due to being able to get through most places. Some small hesitations and a couple of went down steps instead of grass the building over. But generally a clean run and physically feeling very good this morning.
Splits
GPS
Running 14:43 [2] 2.96 km (4:58 / km) +50m 4:35 / km
shoes: Asics Mileage 3
Running 12:32 [2] 2.62 km (4:47 / km) +49m 4:23 / km
shoes: Asics Mileage 3
Orienteering 15:40 4.03 km (3:53 / km) +30m 3:45 / km
26c shoes: x-talon 212 2
A flatter and much faster area but with a nice change going into some rough parkland. Set off hard and clean in the first loop and got some good routes gaining time. Then blew 8 seconds at 14 as I thought there was a gap where the circle went across the wall. Nope. Most other people seemed to manage so I won't blame Kris too much. Caught sight of my 1min man. Tried to push on and took a different route. Mine may have been shorter but was windy in the field and lost 5 sec. Then made a stupid miss running past 23 losing 7sec and then running the wrong way out losing another 6. Storming first half meant I had built up a nice cushion though. Again physically feeling good.
Winsplits
Running 18:10 [2] 3.68 km (4:56 / km) +61m 4:34 / km
shoes: Asics Mileage 3
Friday Jul 15, 2016 #
Running 56:52 [2] 11.56 km (4:55 / km) +176m 4:34 / km
shoes: Asics Mileage 3
Thursday Jul 14, 2016 #
Running 36:31 [2] 7.65 km (4:46 / km) +105m 4:28 / km
shoes: Asics Mileage 3
Running 18:03 [2] 3.51 km (5:09 / km) +42m 4:52 / km
shoes: x-talon 212 2
Orienteering 16:54 [4] 3.74 km (4:31 / km) +23m 4:23 / km
21c shoes: x-talon 212 2
Running 8:52 [2] 1.85 km (4:48 / km) +12m 4:39 / km
shoes: x-talon 212 2
Wednesday Jul 13, 2016 #
Cross Training 1:10:00 [0]
Running 16:10 [2] 3.32 km (4:52 / km) +15m 4:46 / km
shoes: Asics Mileage 3
Orienteering 31:01 [4] 7.64 km (4:04 / km) +122m 3:46 / km
36c shoes: Asics Mileage 3
4x~1mile reps around the mile and final into Dumbiedykes. Really good session planned by Ben Mitchell (thanks) and was mostly about finding the correct alleys. I set off somewhere between 30sec and a minute behind Peter on each one to give him some pressure to find the routes. Some local knowledge helped at times. The least busy I have seen the mile and the roads which was good. Still quite a lot of tourists considering it was 7am.
Running 15:27 [2] 3.07 km (5:02 / km) +47m 4:41 / km
shoes: Asics Mileage 3
Tuesday Jul 12, 2016 #
Cross Training 1:10:00 [0]
Running 1:17:56 [2] 16.06 km (4:51 / km) +251m 4:30 / km
shoes: Asics Mileage 3
Monday Jul 11, 2016 #
Running 32:51 [2] 6.8 km (4:50 / km) +59m 4:38 / km
shoes: Asics Mileage 3
Running 1:12:30 15.45 km (4:42 / km) +27m 4:39 / km
shoes: Asics Mileage 3
5x200,200,400 with jog to start of rep recoveries.
Aiming for 33/67 and pretty much bang on. Legs were feeling it a bit and the last 3 400's hurt. Made sure I had a bit of a tailwind the whole time to help. Also not sure where 200 and 400 exactly are so was just a picked a spot in the rough area and used it each time.
34,34,67
34,34,68
34,33,68
34,34,67
33,33,66
Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Asics Mileage 3