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Training Log Archive: jonny crickmore

In the 7 days ending Apr 9, 2017:

	activity	#	time	miles		km		+m
	Running	10	7:48:14	64.61	(7:15)	103.98	(4:30)	648
	S+C	2	2:05:00
	Drills	3	50:00	2.61	(19:10)	4.2	(11:54)
	Orienteering	1	32:40	4.43	(7:22)	7.13	(4:35)	38
	Total	11	11:15:54	71.65		115.31		686
	[1-5]	10	9:10:54
averages - weight:61.6kg

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Sunday Apr 9, 2017 #

9 AM

Running 20:23 [2] 4.5 km (4:32 / km) +3m 4:31 / km
shoes: Asics Mileage 5

Running race 32:34 10.03 km (3:15 / km) +3m 3:14 / km
shoes: Asics flats

Round the houses 10k.

Aim was sub 32 and optimistically 31:40 after a good block of training. It didn't play out too well though. The first k felt incredibly easy with a lap of the track but in hindsight was still too fast then at about 2k the group I was in pulled away and then was by myself for the next 7.8k which wasn't great fun. Some guy caught me up with 200m to go but the next guy in front must of been about 45sec ahead.

3:01
3:07
3:09
3:12
3:18 (15:47) on target
3:21
3:15
3:19
3:30
3:16 (16:47) oh dear.

The headwind through 3,4,5 was fairly tough and I was hurting bad at about 6k and then we had it again 8-9 and I died (Hence the 3:30). For a flat fast course I should of gone quicker though. I think I just lack the speed endurance to last 10km as my form went floppy (Laura's adjective).
Oh well it is at least another PB and the good feeling early on is encouraging. Looking forward to some Orienteering and then 5k season.

Running 37:09 [2] 8.0 km (4:39 / km) +3m 4:38 / km
shoes: Asics Mileage 5

Long WD getting my long run for the week in.

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

2 PM

Running 12:13 [2] 2.71 km (4:30 / km) +13m 4:24 / km

Pop to Lidl and back to get some dinner.

Saturday Apr 8, 2017 #

11 AM

Running 31:08 [2] 5.54 km (5:37 / km) +14m 5:33 / km
shoes: Asics Mileage 5

Friday Apr 7, 2017 #

8 AM

Running 59:47 [2] 12.74 km (4:42 / km) +130m 4:28 / km
shoes: Asics Mileage 5

Easy IW

Thursday Apr 6, 2017 #

7 AM

Running 6:00 [2] 1.3 km (4:37 / km)

S+C 1:00:00 [0]
weight:61.8kg

5 PM

Running 15:27 [2] 3.32 km (4:40 / km) +40m 4:24 / km
shoes: Asics Mileage 5

Orienteering 32:40 7.13 km (4:35 / km) +38m 4:28 / km
shoes: Asics Mileage 5

Lazy attempt at a sprint round HW. Just felt heavy in the legs and found myself not pushing very hard. Hopefully it just being an easy day will be good for Sunday.

Running 15:57 [2] 3.27 km (4:52 / km) +28m 4:40 / km
shoes: Asics Mileage 5

Wednesday Apr 5, 2017 #

12 PM

Running 1:20:26 [2] 17.84 km (4:30 / km) +250m 4:13 / km
shoes: Asics Mileage 5

Easy round Mortonhall and Sasha's field.

Tuesday Apr 4, 2017 #

7 AM

Running 14:38 [2] 3.12 km (4:42 / km) +6m 4:39 / km
shoes: Asics Mileage 5

Drills 30:00 [1] 2.2 km (13:38 / km)

6 PM

Running 1:18:26 17.38 km (4:31 / km) +117m 4:22 / km
shoes: Asics flats

3x1600,1200,1000 (3:00,2:20,2:00)

At the track with Peter and Carcas. Very windy so decided to run on effort instead of the 72s laps so Peter goes off on a 69s first lap. Running well though and managed to still run 72s. Then I pushed on the last 400 of the last k to finish strong.

4:48,4:49,4:49,3:36,2:54.

Again am amazed how my legs responded after I felt totally exhausted coming back from work. I think the attempt at dieting is making me overly tired but not affecting legs loads yet may lay off it a bit as the racing starts. Anyway this is the end of the hard training block and racing season begins this weekend and goes every weekend for next couple of months. Exciting times ahead.

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

Monday Apr 3, 2017 #

4 PM

Running 1:04:06 [2] 14.22 km (4:30 / km) +41m 4:27 / km
shoes: Asics Mileage 5

Work to gym

5 PM

S+C 1:05:00 [0]
weight:61.5kg

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