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Training Log Archive: jonny crickmore

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running10 8:38:25 74.36(6:58) 119.67(4:20) 763
  S+C2 2:00:00
  Drills2 16:00 1.06(15:09) 1.7(9:25)
  Total10 10:54:25 75.41 121.37 763
  [1-5]10 8:54:25
averages - weight:61.5kg

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Running 1:27:48 [3] 23.1 km (3:48 / km) +231m 3:37 / km
shoes: Asics Mileage 8

Nice to get a faster one in before the end of the year. Mostly instigated by a fastish early pace trying to warm up. -4 is one of the coldest temperatures I have run in before.
With Peter until Kirkgate then he shot off ahead and I just tapped out steady pace and happy to be holding nice form all the way until the end.

Saturday Dec 9, 2017 #

8 AM

Running 19:31 [2] 4.2 km (4:39 / km) +27m 4:30 / km
shoes: Asics Mileage 8

Shakeout via post office
1 PM

Running 22:17 [2] 4.47 km (4:59 / km) +52m 4:43 / km
shoes: Asics Mileage 8

WU round the course with Kris. Fast fast fast.

Running 31:10 intensity: (11:10 @4) + (20:00 @5) 9.48 km (3:17 / km) +98m 3:08 / km

East District XC Champs.

Feeling good on the line and set off comfortably fast and then by the time we got into the woods it had settled a bit. It felt very fast but still quite easy so kept moving slowly through getting scared I was going to pay for it though.

Held pace pretty well and didn't lose any places. Got onto Eoin on the last lap after a hard effort then went very hard to go past and try and catch TomM and Will Mackay but they didn't get closer. Ended up about 10m behind in the end but ahead of Eoin.

Definitely best race of the season. Had some time to get fit and a couple of easy days. Also I am much happier when it is fast and not tough and muddy. Definitely becoming a bit of a road/track fairy.

Laps

10:09, 10:30, 10:31

Running 27:08 [2] 5.09 km (5:20 / km) +29m 5:11 / km
shoes: Asics Mileage 8

WD including a trip to the trig

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

Friday Dec 8, 2017 #

5 PM

Running 41:14 [2] 8.24 km (5:00 / km) +6m 4:59 / km
shoes: Asics Mileage 8

Easy meadows and strides with Laura

Thursday Dec 7, 2017 #

7 AM

Running 12:00 [2] 2.5 km (4:48 / km) +15m 4:40 / km

S+C 1:00:00 [0]
weight:61.5kg

Pretty shafted this morning
4 PM

Running 30:05 [2] 6.4 km (4:42 / km) +30m 4:36 / km
shoes: Asics Mileage 8

Wednesday Dec 6, 2017 #

4 PM

Running 54:49 intensity: (42:49 @2) + (12:00 @4) 12.64 km (4:20 / km) +98m 4:10 / km
shoes: Asics Mileage 8

HFW with cruisey 8x90/90.

Tuesday Dec 5, 2017 #

11 AM

Running 30:06 [2] 6.78 km (4:26 / km) +33m 4:20 / km
shoes: Asics Mileage 8

I love Test cricket
6 PM

Running 1:35:34 intensity: (1:00:34 @2) + (20:00 @4) + (15:00 @5) 22.27 km (4:18 / km) +21m 4:16 / km
shoes: Asics flats

10(1)15x1(1)10

with TomM on the meadows. This was tough. Feeling tired but ground it out to run respectably. I have often struggled on the meadows so good to get session 1 under the belt as likely to be a few more. Legs did notice the tarmac though. A lot less forgiving than track.

Pace a bit off the prescribed but content nonetheless. Felt like easy stride with tailwind then tough grind in the headwind.

Time for the resting bit of the rest week to begin. Starting with a 3am alarm hoping for something special.

Drills 6:00 [2] 0.7 km (8:34 / km)

Monday Dec 4, 2017 #

4 PM

Running 1:06:43 [2] 14.49 km (4:36 / km) +124m 4:25 / km
shoes: Asics Mileage 8

Pre gym

S+C 1:00:00 [0]
weight:61.6kg

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