Training Log Archive: jonny crickmoreIn the 31 days ending Jul 31, 2023:
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Monday Jul 31, 2023 #
Running 14:44 2.99 km (4:56 / km)
ahr:134 max:167 shoes: Saucony Guide
Orienteering 16:22 4.49 km (3:39 / km) +24m 3:33 / km
ahr:133 max:156 shoes: Saucony Guide
Was pretty sloppy at times with the planning ahead but good practice nonetheless and some faster running in the legs.
Running 11:55 2.05 km (5:49 / km) +12m 5:39 / km
ahr:122 max:139 shoes: Saucony Guide
Sunday Jul 30, 2023 #
Orienteering 1:07:13 9.42 km (7:08 / km) +229m 6:22 / km
ahr:133 max:175 shoes: X-Talon 255 2
Love this place generally completely clean underfoot and impressive rock structures. Did a middle and then some long testing meeting at each control.
Pretty happy with the approaches I need to race next week.
Saturday Jul 29, 2023 #
Orienteering 1:00:34 8.3 km (7:18 / km) +237m 6:23 / km
ahr:143 max:175 shoes: X-Talon 255 2
https://www.wcup.cz/wp-content/uploads/2023/07/uka...
Rubbish to begin with as was just trying all the methods. Stopped at halfway then took race routes (mostly round) and was pretty good. As fun as I remembered although slightly tougher underfoot.
Orienteering 1:02:38 8.31 km (7:32 / km) +293m 6:24 / km
ahr:135 max:176 shoes: X-Talon 255 2
https://www.wcup.cz/wp-content/uploads/2023/07/uka...
Slightly different style to the morning and generally pretty happy with the plans. Doing some extreme long-arming from halfway to reduce the amount of training.
Friday Jul 28, 2023 #
Running 24:31 4.75 km (5:10 / km) +41m 4:57 / km
ahr:125 max:143 shoes: Saucony Guide
Thursday Jul 27, 2023 #
Running 53:41 [2] 10.77 km (4:59 / km) +215m 4:32 / km
ahr:143 max:181 shoes: Saucony Guide
Wednesday Jul 26, 2023 #
Running 11:45 2.56 km (4:35 / km) +17m 4:27 / km
ahr:112 max:127
Cross Training 35:01
ahr:109 max:126
Running 12:50 2.54 km (5:03 / km) +79m 4:22 / km
ahr:122 max:150
Tuesday Jul 25, 2023 #
Running 26:38 5.53 km (4:49 / km) +81m 4:29 / km
ahr:134 max:159 shoes: Salomon XT Inari
Running 1:12:56 17.28 km (4:13 / km) +83m 4:07 / km
ahr:133 max:183 shoes: Adidas Adizero Boston 10
5x200 (200 jog)
1:47, 47, 47, 46, 48, 47, 47, 48 - AVG 1:47 - avg recovery 1:36
33, 33, 34, 33, 33
Same as two weeks ago. About a second slower but recoveries around 15s less this week. Feeling a bit tired but happy to just tick another one off and alternating reps with Bertie was nice.
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Guide
Monday Jul 24, 2023 #
Cross Training 1:00:00
ahr:110 max:127
Sunday Jul 23, 2023 #
Running 27:39 5.93 km (4:40 / km) +40m 4:31 / km
ahr:127 max:164 shoes: Saucony Guide
Orienteering 54:04 12.88 km (4:12 / km) +84m 4:04 / km
ahr:143 max:172 shoes: Saucony Guide
Mostly housing estate with a few good routechoices. My main aim was to not get bored and keep orienteering properly. The estate style meant you had to keep on top of where you were but it's all pretty easy when going at a steady pace.
https://www.aire.routegadget.co.uk/rg2/#256
Saturday Jul 22, 2023 #
Drills 15:00 [3] 1.5 km (10:00 / km)
shoes: X-Talon 255 1
Running 17:35 3.65 km (4:49 / km) +58m 4:28 / km
ahr:123 max:152 shoes: Saucony Guide
Running 13:48 2.94 km (4:42 / km) +44m 4:22 / km
ahr:128 max:147 shoes: X-Talon 255 1
Orienteering 18:23 [4] 4.33 km (4:15 / km) +58m 3:59 / km
ahr:141 max:167 shoes: X-Talon 255 1
Residential area plus some woods. Good fun with some nice routechoices and forest sprint sections. I think I got all the main routechoices right and only major time loss was missing the weird garden/path to the forest at 11.
https://www.aire.routegadget.co.uk/rg2/#257
Running 10:39 2.42 km (4:24 / km) +28m 4:09 / km
ahr:138 max:163 shoes: X-Talon 255 1
Running 11:21 [2] 2.26 km (5:01 / km) +39m 4:38 / km
ahr:148 max:177 shoes: X-Talon 255 1
Orienteering 14:15 3.27 km (4:21 / km) +35m 4:08 / km
ahr:161 max:176 shoes: X-Talon 255 1
Fun sprint. I didn't think I was doing too bad and ended up a demoralising 75s behind Nathan. In hindsight I did some stupid things at the start losing quite a lot trying to be a bit too clever . Overall was just quite a bit slower and uncommitted throughout and he was evidently running well which is good to see. I think I was just going through the motions a bit rather than my usual aggressive style.
Also being a bit careful as x-talons on wet paving slabs was a nightmare and lost 20s to Nathan as a control went missing between our races.
https://www.aire.routegadget.co.uk/rg2/#258
Running 13:11 [2] 2.62 km (5:02 / km) +40m 4:40 / km
ahr:165 max:182 shoes: X-Talon 255 1
Friday Jul 21, 2023 #
S+C 15:00 [0]
Running 29:40 5.98 km (4:58 / km) +134m 4:28 / km
ahr:125 max:145 shoes: Reebok Floatride
Thursday Jul 20, 2023 #
Running 37:26 7.85 km (4:46 / km) +123m 4:25 / km
ahr:127 max:157 shoes: Saucony Guide
Running 1:03:26 12.53 km (5:04 / km) +450m 4:18 / km
ahr:137 max:159 shoes: X-Talon 255 1
Finding some technical descents to push the pace as a bit of practice. Steady on the climbs and very easy on the flats
Wednesday Jul 19, 2023 #
S+C 40:00 [0]
Cross Training 30:24
ahr:108 max:123
Tuesday Jul 18, 2023 #
Running 26:11 5.42 km (4:50 / km) +81m 4:30 / km
ahr:134 max:181 shoes: Salomon XT Inari
Running 1:07:51 16.51 km (4:07 / km) +84m 4:00 / km
ahr:129 max:183 shoes: Saucony Guide
83, 71, 63, 51, 43, 34, 21, 17 -- 6:25
85, 72, 63, 55, 42, 36, 21, 19 -- 6:32
(2:21)
83, 73, 65, 55, 43, 36, 21, 19 -- 6:34
then a longish recovery and 4x200 in 33,33,33,31.
Left calf seized up pretty much instantly but not really hurting just tight. Whole lower left leg, ankle, foot a bit off at the moment.
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Adizero Boston 10
Monday Jul 17, 2023 #
Cross Training 50:00
ahr:111 max:125
Cross Training 40:27
ahr:114 max:159
Sunday Jul 16, 2023 #
Running 1:30:50 17.17 km (5:17 / km) +349m 4:48 / km
ahr:131 max:179 shoes: Salomon XT Inari
Saturday Jul 15, 2023 #
Running 1:18:27 17.26 km (4:33 / km) +443m 4:02 / km
ahr:133 max:172 shoes: Adidas Adizero Boston 10
6x~80s hill (bend to top) jog down recovery (~90s)
5x~60s hill (gate to top) jog down recovery (~70s)
4x~25s hill (gate to grit) jog down recovery (~40s)
Hills on vale road which is the abandoned and blocked off road up to the ex ski centre. Around 10% gradient.
82,83,84,84,88,86
60,60,62,61,65
23,25,25,25
Good session in the bank, a bit of a grind but hills always are for me. Nice odd downpour but still topless weather.
Back in time for WOC
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Guide
Running 27:00 5.57 km (4:51 / km) +150m 4:16 / km
ahr:133 max:154 shoes: Salomon XT Inari
S+C 15:00 [0]
Friday Jul 14, 2023 #
Running 11:32 2.58 km (4:28 / km) +16m 4:20 / km
ahr:125 max:151 shoes: Reebok Floatride
Cross Training 45:00
ahr:119 max:133
Running 12:32 2.54 km (4:56 / km) +79m 4:16 / km
ahr:128 max:138 shoes: Reebok Floatride
Thursday Jul 13, 2023 #
Running 1:06:58 15.06 km (4:27 / km) +236m 4:07 / km
ahr:133 max:162 shoes: Salomon XT Inari
Wednesday Jul 12, 2023 #
Running 11:47 2.53 km (4:39 / km) +13m 4:32 / km
ahr:121 max:127 shoes: Reebok Floatride
Cross Training 50:00 [1]
ahr:106 max:123
Running 13:13 2.51 km (5:16 / km) +79m 4:33 / km
ahr:113 max:126 shoes: Reebok Floatride
S+C 40:00 [0]
Tuesday Jul 11, 2023 #
Running 26:10 5.48 km (4:46 / km) +85m 4:26 / km
ahr:127 max:136 shoes: Salomon XT Inari
Running 1:18:09 17.74 km (4:24 / km) +88m 4:18 / km
ahr:131 max:188 shoes: Adidas Adizero Boston 10
8x600 (300 slow jog), 6x200 (200 walk/jog)
1:49, 47, 45, 47, 45, 45, 46
32, 32, 32, 33, 33, 32
Recoveries increasing from around 1:45 to 2:10 and 75-90 on 200s depending on others.
Nice to be down at the track again for first time in maybe 10 months and having some company. Also first non grass session in that time too so was a bit nervous of seeing some actual times/paces.
Speed is lacking as 32 felt very fast for a 200. Optimistic it will come quick though as pretty sure general fitness is really quite high and 600s were respectable. Hard to imagine I could run a 1500 at 32/200 pace once.
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Guide
Monday Jul 10, 2023 #
Cross Training 1:00:01
ahr:117 max:141
Cross Training 50:00
ahr:114 max:139
Sunday Jul 9, 2023 #
Running 30:47 7.66 km (4:01 / km) +6m 4:00 / km
ahr:138 max:152 shoes: Saucony Guide
Orienteering 28:01 5.96 km (4:42 / km) +25m 4:36 / km
ahr:159 max:181 shoes: X-Talon 255 1
At -3 start official saying Duckett is out and Moeen in at 3. Why is Moeen going 3 that's interesting, oh I should probably start.
Anyway fun little area, good planning, struggled with direction control a bit. Steady effort but not going full beans.
Running 23:43 5.67 km (4:11 / km)
ahr:153 max:161 shoes: X-Talon 255 1
Saturday Jul 8, 2023 #
Running 16:39 3.72 km (4:28 / km) +73m 4:04 / km
ahr:127 max:143 shoes: Saucony Guide
Orienteering 21:30 [4] 5.3 km (4:03 / km) +50m 3:52 / km
ahr:131 max:174 shoes: Adidas Terrex Speed Ultra
Trying to make a plan then push. Tricky housing with everything on wonky angles so hard to sight when coming round the bends.
Heavens opened just before and throughout so a bit slippy and cautious at times but good to get some more practice in.
Running 32:12 6.5 km (4:57 / km) +100m 4:36 / km
ahr:140 max:158 shoes: Adidas Terrex Speed Ultra
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Terrex Speed Ultra
Running 31:54 6.95 km (4:36 / km) +112m 4:15 / km
ahr:133 max:159 shoes: Saucony Guide
Friday Jul 7, 2023 #
Cross Training 40:01
ahr:113 max:123
Really quite tired. Not doing lots of training but maybe struggling to recover from running sessions/races after all the cross training.
Thursday Jul 6, 2023 #
Running 1:01:19 13.5 km (4:33 / km) +184m 4:15 / km
ahr:129 max:161 shoes: Saucony Guide
Just a big set of strides really on the grass, trying to improve the leg turnover.
S+C 45:00 [0]
Wednesday Jul 5, 2023 #
Running 11:35 2.56 km (4:31 / km) +15m 4:24 / km
ahr:114 max:125 shoes: Reebok Floatride
Cross Training 50:00 [1]
ahr:107 max:125
Running 12:46 2.52 km (5:04 / km) +79m 4:23 / km
ahr:114 max:122 shoes: Reebok Floatride
Tuesday Jul 4, 2023 #
Running 26:05 5.46 km (4:47 / km) +82m 4:27 / km
ahr:124 max:137 shoes: Saucony Guide
Running 1:05:08 14.72 km (4:25 / km) +243m 4:05 / km
ahr:136 max:179 shoes: Saucony Guide
First 7 on a loop with a short steep hill in (up and down) then just flat.
Started tipping it down on rep 4 which cleared the kids but made it a bit slippy hence why I stopped doing the hill loop
Plan A was track but it was closed so happy to get some good work in and the grass probably saved the legs a bit.
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Guide
Monday Jul 3, 2023 #
Cross Training 1:00:01
ahr:117 max:142
Cross Training 30:00
ahr:112 max:126
Sunday Jul 2, 2023 #
Running 1:33:53 17.03 km (5:31 / km) +438m 4:53 / km
ahr:143 max:174 shoes: Salomon XT Inari
Crazy windy on top which was fun at times
S+C 40:00 [0]
Saturday Jul 1, 2023 #
Cross Training 30:00
ahr:118 max:154
Started some 30/30s but feeling exhausted so called it.
Last week was evidently a bit too much after not much racing recently.
Running 58:17 11.99 km (4:52 / km) +211m 4:28 / km
ahr:123 max:136 shoes: Saucony Guide