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Training Log Archive: jonny crickmore

In the 7 days ending Jul 1, 2018:

activity	#	time	miles		km		+m
Running	7	7:49:20	53.17	(8:50)	85.57	(5:29)	2314
Cross Training	2	1:15:00
S+C	1	45:00
Orienteering	1	34:30	4.64	(7:26)	7.46	(4:37)	111
Drills	3	25:00	1.55	(16:06)	2.5	(10:00)
Total	9	10:48:50	59.36		95.53		2425
[1-5]	7	8:48:50

2:33

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Sunday Jul 1, 2018 #

10 AM

Running 2:33:14 [2] 17.08 km (8:58 / km) +1624m 6:05 / km

Adventure time. Conference doesn't start till 5 so headed up the mountains. Made sure I took lots of water and was walking a lot to save the legs. They still struggled. Some really cool summits and Rocky trails. Bit of easy scrambling required. All going well until near the end where the path just kept shrinking then eventually stopped. Followed by 20min of commando crawl and trying to walk on top of fir bushes made it back to the path and back up the hill. Stopped Garmin during this as was not in the mood for effort.

Downhill very technical and quads getting sore. Fun had. Time to be more sensible.

Saturday Jun 30, 2018 #

8 PM

Running 55:20 [2] 10.97 km (5:03 / km) +403m 4:16 / km

Long day travelling with couple of delays but did at least mean it was coolish when running. Went round an o map I found and that I trained on when we came here for Euromeeting with GB squad. Just sticking to trails though. Really fun.

Friday Jun 29, 2018 #

9 AM

Running 1:14:52 17.2 km (4:21 / km) +39m 4:18 / km
shoes: Asics Flats 2

Went to track but it was locked up. Grass was nice and short so did it on that instead.

5x3min(2min)

Odd ones round the perimeter even ones doing shuttle runs of ~120m. Trying to turn 180 tight and not the Pooboy turning cycle method. I suspect the gps distance is generous but good training nonetheless.

Then onwards to uni

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

Thursday Jun 28, 2018 #

Note
(rest day)

Feeling tired, WUOC approaching and it was stupidly hot. Was only going to be an easy day anyway. Aim of a reduced VO2 session tomorrow before going away for a week with work.

Wednesday Jun 27, 2018 #

9 AM

Cross Training 35:00 [0]

Cycle IW

5 PM

Running 23:09 [2] 5.14 km (4:30 / km) +46m 4:19 / km
shoes: Asics Mileage 11

Work to Spylaw

Orienteering 34:30 7.46 km (4:37 / km) +111m 4:18 / km
shoes: Asics Mileage 11

Sprintelope. Did first 20m at an attempted tempo pace but quite tired.

Running 5:41 [2] 1.22 km (4:40 / km) +13m 4:27 / km
shoes: Asics Mileage 11

Drills 5:00 [2] 0.5 km (10:00 / km)

Tuesday Jun 26, 2018 #

7 AM

Running 29:38 [2] 6.82 km (4:21 / km) +36m 4:14 / km
shoes: Asics Mileage 11

4 PM

Running 1:28:51 19.03 km (4:40 / km) +42m 4:37 / km
shoes: Asics Mileage 11

Rep session.

4x200,2x400,800,2x400,4x200 equal jog recovery that was about 1:20 for every 200m.

Awful on the 800. Otherwise acceptable. Optimistic aim was 32s for everything.

31.8, 31.9, 31.4, 31.6
64.4, 64.8
2:17.1
65.2, 66.8
30.9, 31.1, 30.8, 29.8

Okay on shorter ones. Need more speed endurance though.

WD with Alice, Kirstin and Laura. Got the rare double headwind today but luckily not very strong.

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

Monday Jun 25, 2018 #

Cross Training 40:00 [0]

Cycling

4 PM

Running 38:35 [2] 8.11 km (4:45 / km) +112m 4:27 / km

Pre gym. Feeling a bit sick. Been a classic Brit and just gone it's sunny be outside all the time. As also played some golf yesterday and tennis today and think the sun got to me.
2 years ago I got heatstroke and some virus about a month before WUOC and it ruined me. Going to try not to repeat that.

S+C 45:00 [0]

Heavy squats no plyo today.

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