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Training Log Archive: jonny crickmore

In the 7 days ending Apr 15, 2018:

activity # timemileskm+m
  Running12 9:41:25 78.83(7:23) 126.87(4:35) 771
  S+C2 1:45:00
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total12 11:56:25 80.7 129.87 771
  [1-5]12 10:11:25

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

10 AM

Running 1:30:44 [2] 19.09 km (4:45 / km) +153m 4:34 / km
shoes: Asics Mileage 11

50min by myself then shadowing Laura on sprint training round deans.

Saturday Apr 14, 2018 #

8 AM

Running 20:13 [2] 4.37 km (4:38 / km) +62m 4:19 / km
shoes: Asics Mileage 10

Shakeout before uni's 5000. Lots of DOMS from yesterday.

Plan is run 15:30 in flats then some k's and see how hard it is to decide how fast to run BMC 10000 on Friday.
12 PM

Running 1:40:37 intensity: (1:12:09 @3) + (10:00 @4) + (18:28 @5) 17.67 km (5:42 / km) +5m 5:41 / km
shoes: Asics Flats 2

Well I didn't run 15:30 (38) and it wasn't very easy. Then had only 6min off and did 3x1.3K off 2min. Was rather grim. Got the session done and a new target of beat badboy's time (31:22) from CG on Friday.

Thankfully still got the win despite being hunted down by Liam who ran a huge PB.

Drills 10:00 [2] 1.0 km (10:00 / km)

4 PM

Running 21:12 [2] 4.67 km (4:32 / km)
shoes: Asics Mileage 10

WU and WD for 4x400

Drills 10:00 [2] 1.0 km (10:00 / km)

Running 58 [5] 0.4 km (2:25 / km)

Sub 60 finally after about 7 60-62sec laps in last few years. Also team got silver which was nice.

Friday Apr 13, 2018 #

8 AM

Running 29:29 [2] 6.74 km (4:22 / km) +44m 4:14 / km
shoes: Asics Mileage 10

S+C 45:00 [0]

4 PM

Running 31:31 [2] 6.63 km (4:45 / km) +52m 4:35 / km
shoes: Asics Mileage 11

Easy with Laura with few strides thrown in.

Thursday Apr 12, 2018 #

7 AM

Note

Turns out my alarm has a silent mode(why?) so woke up at 7:45 when Laura's went off. Jogged to gym feeling very tired. Then nobody in performance and I had to leave by 8:45 anyway so just skipped it and went to work.
C • Silent alarm 1
3 PM

Running 1:06:10 intensity: (47:55 @2) + (14:16 @4) + (3:59 @5) 15.9 km (4:10 / km) +124m 4:00 / km
shoes: Asics Mileage 11

Tempo on WoL then sprints along canal. Trying to only do 2.5 sessions a week for the moment so this was a nice half session.

Wednesday Apr 11, 2018 #

9 AM

Running 56:20 [2] 13.39 km (4:13 / km) +89m 4:04 / km
shoes: Asics Mileage 10

iW

Tuesday Apr 10, 2018 #

12 PM

Running 25:32 [2] 5.73 km (4:27 / km) +51m 4:16 / km
shoes: Asics Mileage 10

5 PM

Running 1:15:11 intensity: (57:41 @2) + (17:30 @5) 17.83 km (4:13 / km) +44m 4:10 / km
shoes: Asics Mileage 10

5x3:30 (90) with last 30sec as a sort of sprint. Was more treating it as standard VO2 sitting behind AnDoug and Gav then letting them sprint off as I tried to find another gear with Alex. I think we were doing about 73/74. Not sure and not too bothered. One of the grimmest days weather wise. Cold , wet and windy.

I normally love going from work as the standard is tailwind for WU and WD today I had the double headwind and icy northern rain. Fun times.

Drills 10:00 [2] 1.0 km (10:00 / km)

Monday Apr 9, 2018 #

11 AM

Running 29:23 [2] 6.42 km (4:34 / km) +91m 4:16 / km
shoes: Asics Mileage 10

4 PM

Running 34:05 [2] 8.03 km (4:15 / km) +57m 4:06 / km
shoes: Asics Mileage 11

S+C 1:00:00 [0]

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