Training Log Archive: jonny crickmoreIn the 7 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
Running 1:52:31 24.22 km (4:39 / km) +270m 4:24 / km
shoes: Asics mileage 6
Loop of seat then back home and got Laura then went over to Oxgangs where I did a sprint starting 80sec behind Laura and got her to the last control. I felt very bonky and tired.
Demolishing a massive bowl of porridge with marathon was perfect.
Saturday Apr 22, 2017 #
Running 16:39 [2] 3.58 km (4:39 / km) +11m 4:35 / km
shoes: Asics mileage 6
Running 29:06 [2] 6.41 km (4:32 / km) +4m 4:32 / km
shoes: Asics mileage 6
Drills 15:00 [1] 1.2 km (12:30 / km)
shoes: Asics mileage 6
Running race 14:59 [5] 5.0 km (3:00 / km)
Scottish uni track champs. Last year I lapped everyone in the field and was hoping for some competition as it was a bit closer to Edinburgh/Stirling.
Legs felt fairly tired after JK and Thursday and then the races kept getting delayed and we ended up running about 70min behind schedule but 5 hours after breakfast and spent a lot of time chilling about doing bits of warming up but think I managed well.
Spoke to the people in the start. Realised it was going to be a lonely race. Set off out the front and ran solo the whole way. Conditions could be stiller but after all the Meadowbank training I couldn't complain.
I went for our training philosophy of start with a 69 then run to get to a 72 average. Splits taken by my wonderful assistant from the 200m point.
69
73
1k-2:58
72
73
73
2k-5:59
73
73
3k-9:02
73
73
73
4k-12:05
73
71
30
So on track for the first 2k but was hurting a bit then could see it dropping but tried to give it more to at least get a PB. I knew I needed a 66 last lap. Had Liam and another guy (2nd and 3rd in race) to chase in the back straight as I lapped them and then he shouted at me as I gave it my all on the run in. Was expecting to cross in like 15:02 but saw it tick 14:59 then stop at 14:59:78. Could not have been happier.
Hopefully go quicker or have found a new taper regime.
Running 6:14 [2] 1.29 km (4:50 / km) +3m 4:47 / km
shoes: Asics mileage 6
Orienteering 22:23 5.92 km (3:47 / km) +2m 3:47 / km
shoes: Asics mileage 6
Running 28:39 [2] 5.93 km (4:50 / km) +69m 4:34 / km
shoes: Asics mileage 6
Friday Apr 21, 2017 #
Running 1:00:29 [2] 12.71 km (4:45 / km) +126m 4:32 / km
shoes: Asics mileage 6
Thursday Apr 20, 2017 #
S+C 1:05:00 [0]
weight:63kg
I got fed up of being tired about 2 weeks ago so started eating more and feel a lot less tired but have now gone back up to 63kg. Not really sure what is best. Think I will try and find a middle ground as I was not enjoying being so exhausted the whole time but obviously being light helps.
Running 7:00 [2] 1.4 km (5:00 / km)
Running 1:08:17 15.31 km (4:28 / km) +65m 4:22 / km
shoes: Asics mileage 6
Nice starter of 10min[2] threshold paced perfectly @3:15s before tucking into some nutritious VO2 reps of 2x1k[2] then 5x400[60,45,30,15]
3.09k
2:57,2:59
68,70,68,69,65.
Feeling tired but it was a manageable session and kept pace nicely.
Was tempted to sort of taper/recover more but decided Saturday's sub 15 attempt #2 will not be a very focused one as I have two more the following two weeks.
Drills 10:00 [1] 1.0 km (10:00 / km)
Wednesday Apr 19, 2017 #
Running 1:28:28 [2] 16.16 km (5:28 / km) +463m 4:47 / km
shoes: Asics mileage 6
Tuesday Apr 18, 2017 #
Cross Training 1:40:00 [0]
Knee is a bit sore but better than monday morning. So decided to take a day off running.
Monday Apr 17, 2017 #
Running 6:49 [2] 1.47 km (4:38 / km) +5m 4:33 / km
shoes: Asics Mileage 5
Running 14:50 [2] 2.92 km (5:05 / km) +82m 4:27 / km
shoes: Oroc 280 5
Drills 10:00 [2] 1.0 km (10:00 / km)
Orienteering 23:00 [5] 5.33 km (4:19 / km) +156m 3:46 / km
shoes: Oroc 280 5
Great first leg by the EUOC boys and went out as 3rd EUOC team in 7th place. 16sec behind Felly and Meg, 70 on Tam and Josh and then 95 on GG and Rowan.
Went off hard and nailed my first gaffle and got to Matt and Meg by the bridge at 2. Kept pushing across the open and then nailed my gaffles in the forest by myself and popped out and could see Rowan ahead then looked down and Josh and Tam were below and a little bit behind me. Pushed hard past Rowan and slowly pull out the gap. Missed a bit in the last section unfortunately lost about 25sec to GG but running well enough the chasers couldn't get much closer.
Sasha went out by himself in second and held it easily. Realistically FVO would have had to make mistakes for us to win and they ran very well. One day I will be on top of the podium for the JK relay.
Running 23:47 [2] 4.22 km (5:38 / km) +113m 4:58 / km
shoes: Oroc 280 5