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Training Log Archive: jonny crickmore

In the 7 days ending May 19:

activity # timemileskm+m
  Running10 7:22:31 57.86(7:39) 93.11(4:45) 1575
  Cross Training1 40:48
  S+C1 35:00
  Drills2 20:00 1.24(16:06) 2.0(10:00)
  Total11 8:58:19 59.1 95.11 1575
  [1-5]10 8:18:31

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MoTuWeThFrSaSu

Sunday May 19 #

8 AM

Running 40:16 intensity: (43 @0) + (20:03 @1) + (18:52 @2) + (38 @3) 7.81 km (5:09 / km) +238m 4:28 / km
ahr:124 max:160 shoes: Saucony Guide 2

Easy Loxley Common

Saturday May 18 #

8 AM

Running 1:11:35 [2] 14.25 km (5:01 / km) +254m 4:37 / km
ahr:147 max:195 shoes: Saucony Guide 2

Easy Rivelin. Very enjoyable and feeling good.

Friday May 17 #

7 AM

Running 26:25 intensity: (13 @0) + (4:49 @1) + (21:23 @2) 5.41 km (4:53 / km) +82m 4:32 / km
ahr:127 max:139 shoes: Salomon XT Inari

5 PM

Running 1:03:05 intensity: (43:05 @2) + (10:00 @4) + (10:00 @5) 14.65 km (4:18 / km) +74m 4:12 / km
ahr:131 max:176 shoes: Floatride energy symmetros 2.5

6T[2] 4x3x~50s (30s)[2min] 4T on the triangle

Hard to get out the door after work but got moving okay.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Floatride energy symmetros 2.5

Thursday May 16 #

6 AM

Running 53:43 intensity: (37 @0) + (23:33 @1) + (27:15 @2) + (1:47 @3) + (31 @4) 11.32 km (4:45 / km) +180m 4:24 / km
ahr:124 max:167 shoes: Saucony Guide 2

Easy with strides

Wednesday May 15 #

7 AM

S+C 35:00 [0]

5 PM

Cross Training 40:48 intensity: (2:17 @0) + (38:20 @1) + (11 @2)
ahr:106 max:126

Easy elliptical.

Running 13:34 intensity: (19 @0) + (11:09 @1) + (2:06 @2) 2.77 km (4:54 / km) +63m 4:24 / km
ahr:117 max:128 shoes: Reebok Floatride

Home from gym

Tuesday May 14 #

6 AM

Running 1:00:08 intensity: (41:08 @2) + (10:00 @4) + (9:00 @5) 12.93 km (4:39 / km) +192m 4:20 / km
ahr:122 max:142 shoes: Floatride energy symmetros 2.5

10x~1:55 (60s) on a loop at Crookes Valley Pond
Clockwise - Flat - Upstairs - Flat - Downhill - Short Flat
Anticlockwise - Short Flat - Uphill - Flat - Downstairs - Flat

Did 3 CW, 2 ACW, 3 CW, 2 ACW.
Absolutely tipping it down meaning the descents both stairs and slope were a bit more cautious than race pace.

CW 1:54, 53, 52, 52, 52, 53
ACW 1:56, 58, 55, 56

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Floatride energy symmetros 2.5

5 PM

Running 42:35 intensity: (20:00 @2) + (8:00 @3) + (12:00 @4) + (2:35 @5) 9.82 km (4:20 / km) +239m 3:52 / km
ahr:124 max:160 shoes: Adidas Adizero Boston 10

Squeezing in some light effort ahead of BOF call.
Tempo Stannington climb (11:41) steady down the hill (7:34) close to max effort up first half of heroes (2:30).

Monday May 13 #

7 AM

Running 28:14 intensity: (15 @0) + (4:29 @1) + (23:30 @2) 5.5 km (5:08 / km) +85m 4:46 / km
ahr:127 max:146 shoes: Salomon XT Inari

5 PM

Running 42:56 intensity: (24 @0) + (30:18 @1) + (12:14 @2) 8.66 km (4:58 / km) +168m 4:31 / km
ahr:120 max:142 shoes: Saucony Guide 2

Easy Loxley with strides.
Left ankle a bit sore after pushing it a bit yesterday.

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