Training Log Archive: jonny crickmoreIn the 7 days ending Apr 20, 2017:
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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
Sunday Apr 16, 2017 #
Running 11:02 [2] 2.35 km (4:42 / km) +7m 4:38 / km
shoes: Asics Mileage 5
Running 21:09 [2] 4.02 km (5:16 / km) +61m 4:54 / km
shoes: Oroc 280 5
Orienteering 1:38:14 [4] 20.5 km (4:47 / km) +333m 4:26 / km
shoes: Oroc 280 5
Continuing the okay performances. I was really looking forward to this race as I knew it would be fast and runnable and suit me nicely. It turned out harder than I actually expected and felt more limited by my navigation than my legs.
I started steady as I thought the slope would be fairly hard but I was clean through the first 7 and feeling really good. On the way to 8 I had a really heavy fall on some tree roots and bashed my knee bad. Hobbled for 5sec then got running again and felt okay if not a bit sore.
Got confused to 9 as I wanted to run along the road yet I remember details saying all roads were banned but it didn't have crosses on it which was annoying. I decided to be safe and not go along it. Didn't want another Peter crossing walls incident.
Lost 20sec missing 14 too low and probably 30sec trying and failing to run across white forest that was utter crap. Then royally missed 16 going to far right then overcompensating and going too far left and looking in the wrong holes. Lost 90sec here!.
Road crossing, gel, water was all good then into the bushes and I lost it a bit. Not spotting the best route and then losing 20sec in the circle. Then some small misses but okay. Felt good so tried to push hard on the 3 easy legs through spectator and then last loop was much easier and just one bad miss getting stuck in crap to 33 and losing 40sec.
Happy enough with the race and physically felt fairly good which is nice after aiming for 5k this season. I think I would struggle if it was a slower area though.
Running 7:21 [2] 1.38 km (5:18 / km) +14m 5:03 / km
(injured) shoes: Oroc 280 5
Saturday Apr 15, 2017 #
Note
Another okay performance. Compass work is a little bananery then about 1min of misses in last 5min which was frustrating.
Running 16:35 [2] 3.65 km (4:33 / km) +19m 4:26 / km
shoes: Asics Mileage 5
Running 16:46 [2] 3.26 km (5:09 / km) +17m 5:01 / km
shoes: Oroc 280 5
Drills 10:00 [2] 1.0 km (10:00 / km)
Orienteering 32:24 [4] 7.13 km (4:33 / km) +101m 4:15 / km
shoes: Oroc 280 5
Another okay performance. I pushed hard from the off then to 2 I realised I didn't know where I was and was very scared but luckily it worked out fine only losing about 5sec but it got me scared. Then apart from drifting off line on quite a few losing <10sec was strong through the middle section then got tired and confused at the end and blew nearly a minute combined on three controls (21,23,24). These mistakes were annoying. I know I am not disciplined and skilled enough yet to lose the mistakes from early in the race but the ones at the end were lazy.
Running well enough though and in a group of people I expect to be around.
http://obasen.orientering.se/winsplits/online/en/d...
Running 18:28 [2] 3.14 km (5:53 / km) +12m 5:46 / km
shoes: Oroc 280 5
Friday Apr 14, 2017 #
Running 15:23 [2] 3.45 km (4:27 / km) +5m 4:25 / km
shoes: Asics Mileage 5
Orienteering 14:39 [5] 4.2 km (3:29 / km) +3m 3:29 / km
shoes: X-Talon 190-4
Very scrappy and poor technique but made it away with only 20sec of errors according to splits.
Legs felt bad but seemed to be running okay until last half/went off too fast. I don't know if this was just feeling weird from the taper or maybe I should not cut out so much on a taper and keep a slightly higher mileage.
I know think the 10k was a bad idea also but not totally regretting it.
The result is good enough for now but was definitely hoping to have bridged the gap to the winners after a good winters training.
http://obasen.orientering.se/winsplits/online/en/d...
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Oroc 280 5
Running 21:30 [2] 4.45 km (4:50 / km) +8m 4:48 / km
shoes: Asics Mileage 5