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Training Log Archive: jonny crickmore

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running13 11:48:10 100.24(7:04) 161.32(4:23) 1122
  S+C2 1:55:00
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total13 14:13:10 102.1 164.32 1122
  [1-5]13 12:18:10
averages - weight:62.3kg

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Sunday Nov 19 #

8 AM

Running 1:30:13 [3] 22.5 km (4:01 / km) +230m 3:49 / km
shoes: Asics Mileage 8

HSPR.

Nice small group and a sedate start until Kirkgate. Then most turned back and just two left and was happy to up the pace. Peeled off at HW to help at the event.


Had a pretty bad low at beginning of this week but thanks to some doubling and slow miles managed to get the mileage and the sessions I wanted. Going to try and go for more quality/less mileage in coming weeks.

Saturday Nov 18 #

8 AM

Running 23:07 [2] 5.21 km (4:26 / km) +19m 4:22 / km
shoes: Asics Mileage 8

Shakeout
1 PM

Running 18:42 [2] 3.94 km (4:45 / km) +84m 4:17 / km
shoes: Asics Mileage 8

WU. Some heavy legs on ups but okay on flat bits

Running 32:10 intensity: (10:00 @4) + (22:10 @5) 9.3 km (3:28 / km) +170m 3:10 / km
shoes: X-Talon 190-4

Braids Hill/XC

8 seconds slower than last year when I tapered but the course was slower as it was bone dry this year. So still can't really tell the fitness but not too bothered.

Fun race. Gillham and Gollan shot off at an unbelievable pace. Then towards top of the hill the punters dropped off, the guys came back and I was hanging 10m off the back of a front group. Tom Martyn, Eoin Lennon, Sasha then G&G. Already gap behind. Tried very hard to stay in touch but wasn't really there. Felt okay for lap 2 but obviously slowing and just trying to keep pushing.

Ultimately this was another Saturday session and a good one at that. Except internally I want to rest and race and it is annoying to see Sasha and Ross 30sec up in the medals and I was with them 2 weeks ago. Long time till races matter though.

Running 29:56 [2] 6.18 km (4:51 / km) +75m 4:34 / km
shoes: Asics Mileage 8

WD. Feeling relatively okay

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: X-Talon 190-4

Friday Nov 17 #

9 AM

Running 41:54 [2] 9.58 km (4:22 / km) +38m 4:17 / km
shoes: Asics Mileage 8

Most way IW
5 PM

Running 37:22 [2] 7.54 km (4:57 / km) +35m 4:51 / km
shoes: Asics Mileage 8

Easy meadows and strides with Laura

Thursday Nov 16 #

7 AM

Running 12:00 [2] 2.5 km (4:48 / km)

S+C 55:00 [0]
weight:62.7kg

6 PM

Running 1:20:23 intensity: (1:06:23 @2) + (14:00 @5) 18.15 km (4:26 / km) +78m 4:20 / km
shoes: Asics Mileage 8

12x400(30sec)

First 8 with the whole group so chasing Carcas who was 1-2s up. Then 9/10 with Sasha and 11/12 solo. Legs holding up better than expected.

Avg 69.8 so if they let me take 30sec breaks every lap I can do that 14:30 5k already :)

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

Wednesday Nov 15 #

7 AM

Running 42:04 [2] 8.81 km (4:46 / km) +50m 4:39 / km
shoes: Asics Mileage 7

Easy miles as promised. Feeling naff
3 PM

Running 1:01:57 [2] 13.03 km (4:45 / km) +103m 4:34 / km
shoes: Asics Mileage 8

HFW. Legs feeling marginally better but hadn't eaten enough and was a bit of a bonk all the way.

Tuesday Nov 14 #

8 AM

Running 34:33 [2] 7.52 km (4:36 / km) +14m 4:33 / km
shoes: Asics Mileage 8

Jogged halfway in. Then got the bus for the last 3 miles that took 45min due to traffic.
5 PM

Running 1:32:30 intensity: (1:00:30 @2) + (25:00 @4) + (7:00 @5) 20.92 km (4:25 / km) +68m 4:21 / km
shoes: Asics Mileage 8

3x9(2)+5

Well definitely did too much yesterday and paid for it with a below par paced session today. Happy for the company of Jack to just hold onto for dear life towards the end.

3:27,3:30,3:32,3:30

Take my miles nice and easy tomorrow

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

Monday Nov 13 #

8 AM

Running 1:04:10 [2] 14.72 km (4:22 / km) +111m 4:12 / km
shoes: Asics Mileage 8

Morning run with 6 strides and hill sprints thrown in.

Something being filmed at Craigmillar as they have built loads of stone and straw huts and there were some medieval soldiers on horseback going into the castle.
4 PM

Running 47:09 [3] 11.43 km (4:08 / km) +46m 4:03 / km
shoes: Asics Mileage 8

Getting the legs turning over after the slower running at the weekend. Feeling pretty good.

S+C 1:00:00 [0]
weight:61.9kg

Some slightly heavier squats now but still mostly maintenance work.

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