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Training Log Archive: jonny crickmore

In the 7 days ending Nov 26:

activity # timemileskm+m
  Running12 11:13:59 91.71(7:21) 147.59(4:34) 1372
  S+C2 1:45:00
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total12 13:28:59 93.57 150.59 1372
  [1-5]12 11:43:59
averages - weight:62.1kg

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Sunday Nov 26 #

9 AM

Running 1:32:25 [3] 23.27 km (3:58 / km) +232m 3:47 / km
shoes: Asics Mileage 8

HSPR 14.

Only 4 of us and set off nice and sedately trying to not slip into the canal. Just myself and Peter(?) by the top of Kirkgate but was pretty icy on the top so took it fairly easy until Balerno. As he did last week too we were going along nicely at 3:45's and says oh I'm just doing an easy 21miles you go on ahead so I reluctantly do but actually felt okay until the end.

Still not totally sure on these faster long runs but gonna stick with it for a while.

Saturday Nov 25 #

8 AM

Running 27:07 [2] 5.99 km (4:31 / km) +11m 4:29 / km
shoes: Asics Mileage 8

Shakeout
1 PM

Running 23:52 [2] 4.97 km (4:48 / km) +72m 4:29 / km
shoes: x-talon 212 4

Round the course trying to decide what shoes to wear. I think I chose wrongly bu maybe the mud bits were just too much of a quagmire that even spikes might of struggled.

Running 32:06 intensity: (16:06 @4) + (16:00 @5) 8.56 km (3:45 / km) +156m 3:26 / km
shoes: x-talon 212 4

Alloa XC 5th.

Fun course in the woods with some bits extremely muddy and others hard track and some twisty single track requiring concentration.

Set off hard to avoid congestion over the single person bridge after 200m. Ended up leading. Then a few went past but tried to hold on and run a hard start to the race. Even with Eoin at halfway then I started struggling and he put the gas on. Pablo overtook me near end of second lap then I went past and he seemed to disappear never to be seen again. Battle with a Central guy who was running much stronger but I was better technically on single track and descent. Got to him by the final field and with him at top of stop bank then he changed gear and I had nothing.

Laps 9:45,10:01,10:10

Another good race though. Enjoying this XC season more than I ever have before.

Running 26:06 [2] 5.38 km (4:51 / km) +129m 4:20 / km
shoes: x-talon 212 4

Nice WD

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

Friday Nov 24 #

5 PM

Running 39:34 [2] 7.75 km (5:06 / km) +33m 5:00 / km
shoes: Asics Mileage 8

Pretty much a rest day today. Just an easy run and strides with Laura.

Thursday Nov 23 #

6 AM

Running 21:00 [2] 4.5 km (4:40 / km)

Restless night. Always happens when I have something to wake up for in the morning. Got up at 6 to see the nights happenings. Then early to the gym to check out if they have BT sport anywhere. Only the big screen in the entrance so wondering how long it is acceptable to sit there for.

Home via post office.

S+C 45:00 [0]

New session. Much happier with it.

All in all a good morning
6 PM

Running 1:31:53 intensity: (1:18:45 @2) + (13:08 @5) 19.37 km (4:45 / km) +75m 4:39 / km
shoes: Asics flats

4x[600(90),400(90),200(3:00)]

Big group of orienteers and even a couple of haries down. Hitting some pretty nice times and didn't drop off which was good.

1:41,66,30
1:41,67,30
1:41,66,31
1:41,65,29

Really having to push on the last set. Especially the last 200 as Tim was going for some last rep glory. Not on my watch so had to sneak ahead.

Real shame the track is closing next week for a few years as starting to really enjoy it.

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

Wednesday Nov 22 #

8 AM

Running 50:19 [2] 11.34 km (4:26 / km) +53m 4:20 / km
shoes: Asics Mileage 8

IW via canal.
4 PM

Running 53:35 [2] 10.16 km (5:17 / km) +243m 4:43 / km
shoes: Asics Mileage 8

Not feeling the desire to run in the crap weather so decided a less common route to the hills would help take the monotony away. Worked perfectly as had an awesome run. Spent large amounts of the Bonaly bit on my arse as it was soo muddy and I could only see about 2m thanks to the fog. At one point the path just drops off down a steep bank and I didn't stop in time and had a nice 15m slide.

Tuesday Nov 21 #

6 AM

Running 33:36 [2] 6.91 km (4:52 / km) +50m 4:41 / km
shoes: Asics Mileage 8

Easy and slow
6 PM

Running 1:36:27 intensity: (1:16:27 @2) + (20:00 @5) 21.03 km (4:35 / km) +71m 4:31 / km
shoes: Asics Mileage 8

6x1k(~3min) then 4x200.

Really happy with this. In a good group. Thought we were doing 1200's but everyone except Logan stopped so decided I would stick with the group I was in. Slowly they dropped out after 4 or 5 and last one I just tried to stick to Logan.

3:01,2:57,3:00,3:00,2:59,2:57.

Track was ridiculously wet and wind was standard Meadowbank. I genuinely wasn't sure I could run 3:00m/km anymore as it has been a long time but nice to see it is very doable (longer recoveries and less reps than usual though). Aim is to be at the stage doing the JD standard 7-8k's, 2min off all in 3:00 by end of January then push on to 2:55s by April.

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

Monday Nov 20 #

3 PM

Running 1:13:59 [2] 15.87 km (4:40 / km) +226m 4:21 / km
shoes: Asics Mileage 8

Muddy Mortonhall with some 12sec hill sprints.
5 PM

Running 12:00 [2] 2.5 km (4:48 / km) +20m 4:37 / km

S+C 1:00:00 [0]
weight:62.1kg

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