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Training Log Archive: jonny crickmore

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running7 5:28:39 44.66(7:22) 71.88(4:34) 578
  Cross Training3 5:06:32
  Orienteering1 27:56 4.53(6:10) 7.29(3:50) 31
  S+C2 20:00
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total12 11:33:07 49.81 80.16 608
  [1-5]8 6:16:35

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Sunday Aug 18 #

8 AM

S+C 10:00 [2]

3 PM

Cross Training 2:50:32 [0]

Watched Kris and training group do 5000m at Scottish Champs in Grangemouth then cycled home along John Muir way. Pretty fun as nearly all off road and not paved. Also had tailwind help most the way. Even found some small bike tracks to play in.

Saturday Aug 17 #

11 AM

Running 1:04:35 intensity: (44:35 @2) + (20:00 @4) 13.17 km (4:54 / km) +240m 4:30 / km
shoes: Roclite 290

HBT handicap. Set off last didn't finish last. Tried hard for first loop around the bog and drinks stop but then knew I had no chance of doing well at second drinks stop so took my time and had a nice chat before pootling down the hill.

Friday Aug 16 #

10 AM

Running 51:42 [2] 11.52 km (4:29 / km) +175m 4:10 / km
shoes: Roclite 290

Seat, strides, shop.
5 PM

S+C 10:00 [0]

Thursday Aug 15 #

8 AM

Running 46:52 [2] 10.23 km (4:35 / km) +57m 4:27 / km
shoes: Saucony Jazz Mileage 2

Windy shuffley struggle into work

Wednesday Aug 14 #

Cross Training 1:40:00 [0]

Cycling
35min to Sprintelope and 65 home.
8 AM

Running 20:53 [2] 4.68 km (4:28 / km) +23m 4:21 / km
shoes: Saucony Jazz Mileage 2

Into work for some dot watching except Eduroam must have firewall restrictions so no dots for me :( Half my reasoning for deciding against Norway as I am not so strong in the terrain or good at the "proper forest orienteering" as Olav put it. Surprised then to see the planners put in so many good path routes early on. Enjoyed the coverage though with plenty of GPS comparisons and brits looking good.
6 PM

Running 11:03 [2] 2.48 km (4:27 / km)
shoes: Saucony Jazz Mileage 2

Orienteering 27:56 intensity: (17:56 @3) + (10:00 @4) 7.29 km (3:50 / km) +31m 3:45 / km
shoes: Saucony Jazz Mileage 2

Kirkliston Sprintelope.

Saved the best for last with a classic sprint scotland estate, readable map and good planning. The second half was a bit of a grind though.

Planned it well to to enough races so took the series title.
It was a tough decision to focus on sprintelope instead of WOC this year but I think it has paid off adn really happy to take the series to go with FWTN title I got a few years ago. Edinburgh completed.

Tuesday Aug 13 #

5 PM

Running 1:25:08 intensity: (1:02:38 @2) + (10:30 @4) + (12:00 @5) 18.89 km (4:30 / km) +38m 4:28 / km
shoes: Saucony Jazz Mileage 2

Track session

8min tempo (80s) then 6x800m off [3min-(My rep time-Kris' rep time)].

Aim was to progress through as a percentage of your 3k. I aimed for
2:36,2x2;30, 2x2:24, 2:18.

I ran 2:36, 2:29 ,2:29, 2:23, 2:22, 2:14.

Really nice B group with Liam and Alex Muir. Really happy with the way my fitness and speed is coming back. Maybe Carcas had it nailed with only doing 100k weeks all along.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Jazz Mileage 2

Monday Aug 12 #

Cross Training 36:00 [0]

IW
5 PM

Running 48:26 [2] 10.9 km (4:27 / km) +44m 4:21 / km
shoes: Saucony Jazz Mileage 2

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