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Training Log: jonny crickmore

In the last 7 days:

activity # timemileskm+m
  Running8 7:12:22 57.18(7:34) 92.02(4:42) 1011
  Cross Training1 1:40:00
  S+C1 1:05:00
  Drills2 25:00 1.37(18:17) 2.2(11:22)
  Orienteering1 22:23 3.68(6:05) 5.92(3:47) 2
  Total9 10:44:45 62.22 100.14 1013
  [1-5]8 7:59:45
averages - weight:63kg
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TuWeThFrSaSuMo

Sunday Apr 23 #

7 AM

Running 1:52:31 intensity: (1:38:31 @2) + (14:00 @4) 24.22 km (4:39 / km) +270m 4:24 / km
shoes: Asics mileage 6

Long run off half a pitta. Went early doors so could watch marathon.

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 #

7 AM

Running 16:39 [2] 3.58 km (4:39 / km) +11m 4:35 / km
shoes: Asics mileage 6

Shakeout via shops.
11 AM

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

2 PM

Running race 14:59 [5] 5.0 km (3:00 / km)

SUB 15 attempt #2. SUCCESS!!!!!!!!!!

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

Took about 10min then jog to start of sprint. Aim was to be very tired as that is when I make mistakes.

Orienteering 22:23 intensity: (10:00 @4) + (12:23 @5) 5.92 km (3:47 / km) +2m 3:47 / km
shoes: Asics mileage 6

2 Sprint trainings and my tactic worked perfectly. My legs were tired and heavy and slow but my head was really struggling. I think dehydration playing it' part. So worked very hard to concentrate and in general did okay.

Running 28:39 [2] 5.93 km (4:50 / km) +69m 4:34 / km
shoes: Asics mileage 6

Friday Apr 21 #

9 AM

Running 1:00:29 [2] 12.71 km (4:45 / km) +126m 4:32 / km
shoes: Asics mileage 6

Easy IW. Some DOMS and a bit tired. I wish the wind was the other way round.

Thursday Apr 20 #

7 AM

S+C 1:05:00 [0]
weight:63kg

Back to normal session.

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)

5 PM

Running 1:08:17 intensity: (46:32 @2) + (10:00 @4) + (11:45 @5) 15.31 km (4:28 / km) +65m 4:22 / km
shoes: Asics mileage 6

Track session with Carcas and Peter.

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 #

4 PM

Running 1:28:28 [2] 16.16 km (5:28 / km) +463m 4:47 / km
shoes: Asics mileage 6

Easy with Peter, Klara and Mikey on the seat. Lovely evening.

Tuesday Apr 18 #

Cross Training 1:40:00 [0]

IW and then HFW with Laura via the Pentlands.

Knee is a bit sore but better than monday morning. So decided to take a day off running.

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