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Training Log Archive: jonny crickmore

In the 7 days ending Apr 24, 2022:

activity # timemileskm+m
  Running12 8:22:41 69.14(7:16) 111.27(4:31) 1273
  S+C4 1:55:00
  Orienteering2 45:10 6.82(6:37) 10.98(4:07) 162
  Cross Training1 30:01
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total14 12:02:52 77.83 125.25 1435
  [1-5]12 9:29:17

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MoTuWeThFrSaSu

Sunday Apr 24, 2022 #

8 AM

Running 12:17 intensity: (8 @0) + (19 @1) + (11:50 @2) 2.69 km (4:34 / km) +12m 4:28 / km
ahr:133 max:147 shoes: NB 880 2

S+C 40:00 [0]

Strength and plyo
10 AM

Running 1:13:35 intensity: (12 @0) + (2:32 @1) + (1:10:40 @2) + (11 @3) 17.01 km (4:20 / km) +152m 4:08 / km
ahr:137 max:149 shoes: NB 880 2

After 2 and a half weeks of living together finally went for a run with Tim.
Lovely round the trails of Sherwood forest, never been before.

Saturday Apr 23, 2022 #

8 AM

Running 1:21:38 intensity: (1:03:38 @2) + (18:00 @4) 19.2 km (4:15 / km) +106m 4:08 / km
ahr:136 max:166 shoes: NB 880 2

5x1k (2min) rest then 6x200(200)

3:04, 3:05, 3:03, 3:04, 3:06
32, 33, 32, 32, 31, 32

Bit annoyed at how slow and hard this was but hoping it is just illness/fatigue lingering as the fitness was there pre Sprint Scotland.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: NB 880 2

4 PM

Running 13:22 intensity: (19 @0) + (21 @1) + (12:30 @2) + (12 @3) 2.86 km (4:41 / km) +51m 4:18 / km
ahr:133 max:158 shoes: NB 880 2

Orienteering 12:37 [4] 2.9 km (4:21 / km) +85m 3:48 / km
ahr:140 max:150 shoes: NB 880 2

Walkley sprint course.

Running 10:49 intensity: (16 @0) + (32 @1) + (10:01 @2) 2.24 km (4:49 / km) +26m 4:34 / km
ahr:131 max:141 shoes: NB 880 2

Friday Apr 22, 2022 #

6 AM

Running 11:57 [2] 2.6 km (4:36 / km) +14m 4:29 / km
ahr:116 max:139 shoes: NB 680

Cross Training 30:01 [0]
ahr:114 max:149

Elliptical

Running 14:03 [2] 2.92 km (4:48 / km) +62m 4:21 / km
ahr:148 max:170 shoes: NB 680

5 PM

S+C 30:00 [0]

Thursday Apr 21, 2022 #

7 AM

Running 26:35 intensity: (49 @0) + (4:45 @1) + (21:01 @2) 5.53 km (4:48 / km) +83m 4:28 / km
ahr:127 max:142 shoes: NB 1080

Baby Rivelin.
5 PM

Running 1:12:07 intensity: (32:07 @2) + (40:00 @4) 18.64 km (3:52 / km) +62m 3:48 / km
ahr:140 max:174 shoes: NB 880 2

4x8(2) at Neepsend Triangle.

Paces (min/km)
3:20, 3:19, 3:22, 3:24
4:01, 3:49, 3:52, 3:55.

Didn't look at the pace/distance at all and tried to just keep it controlled. Solid first session back after the illness.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: NB 880 2

Wednesday Apr 20, 2022 #

7 AM

Running 25:35 intensity: (51 @0) + (3:36 @1) + (21:08 @2) 5.5 km (4:39 / km) +83m 4:20 / km
ahr:126 max:139 shoes: NB 880 2

To and from gym.

S+C 15:00 [0]

Leg/calf strength.
5 PM

Running 53:39 intensity: (23 @0) + (8:43 @1) + (44:17 @2) + (16 @3) 11.55 km (4:39 / km) +97m 4:27 / km
ahr:129 max:155 shoes: NB 880 2

Easy Loxley with hill sprints. Tired to begin but better by the end. Got quad DOMS though from hills last few days.

Tuesday Apr 19, 2022 #

7 AM

Running 1:01:00 intensity: (17 @0) + (34:19 @1) + (26:24 @2) 10.91 km (5:36 / km) +455m 4:38 / km
ahr:123 max:141 shoes: NB 880 2

Nice final hill before leaving Wales. Was a bit of a struggle as I am not in hill shape at all but worth it for the cloud inversions.
5 PM

S+C 30:00 [0]

Monday Apr 18, 2022 #

7 AM

Running 14:42 intensity: (1:57 @0) + (8:40 @1) + (4:05 @2) 3.03 km (4:51 / km) +55m 4:27 / km
ahr:117 max:133 shoes: NB 880 2

10 AM

Running 17:40 intensity: (3:22 @0) + (12:21 @1) + (1:57 @2) 3.86 km (4:35 / km) +2m 4:34 / km
ahr:109 max:137

WU

Orienteering 32:33 [4] 8.08 km (4:02 / km) +77m 3:51 / km
ahr:120 max:134 (sick)

JK Relay 3rd leg for SYO.

https://www.sportident.co.uk/results/JK/2022/Relay...

OJ by his own admissions had a bad one so we were a bit down after first. Euan pulled up a few and I got a few more to come 8th.
I had a solo run the whole way really except for seeing Aidan right at the end. Only a minute off a group of teams ahead so easy room for improvement.
Ankle a bit iffy in the woods but was able to push the last 5k of running pretty hard and definitely had the advantage of being fresher than most. Breathing struggling at the end but not majorly worse than normal I think.

Running 13:42 intensity: (14 @1) + (13:28 @2) 2.73 km (5:02 / km) +16m 4:53 / km
ahr:137 max:145 shoes: NB 880 2

WD with Will and Nath.

Happy for Will as I spent many years with him on the lower steps of the JK Relay podium and glad he finally got it.

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

3 PM

Note

Nice walk up Blorenge with Laura after the relay. Hopefully won't be injured for three months like the last time I did Caerwent and Blorenge on the same day.

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