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Training Log Archive: jonny crickmore

In the 29 days ending Feb 29:

activity # timemileskm+m
  Running38 33:32:52 261.49(7:42) 420.82(4:47) 6988
  Cross Training8 7:32:53
  S+C8 5:35:00
  Orienteering5 2:03:08 15.65(7:52) 25.18(4:53) 317
  Drills8 1:20:00 4.97(16:06) 8.0(10:00)
  Total49 50:03:53 282.11 454.0 7304
  [1-5]42 43:53:47

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Thursday Feb 29 #

6 AM

Running 53:08 intensity: (48:08 @2) + (5:00 @5) 11.22 km (4:44 / km) +184m 4:23 / km
ahr:145 max:195 shoes: Adidas Adizero Boston 10

Easy with
4x15s strides and 6x30s hills then into work.
Heavy legs.
5 PM

Cross Training 40:03 intensity: (1:20 @0) + (38:43 @1)
ahr:108 max:117

Easy spin

Wednesday Feb 28 #

6 AM

S+C 50:00 [0]

4 PM

Running 58:25 intensity: (46 @0) + (32:33 @1) + (25:06 @2) 11.94 km (4:54 / km) +216m 4:29 / km
ahr:122 max:145 shoes: Floatride energy symmetros 2.5

HFW via Decathlon. Very tired leggies.

Tuesday Feb 27 #

7 AM

Running 27:37 [2] 5.64 km (4:54 / km) +81m 4:34 / km
ahr:127 max:176 shoes: Salomon XT Inari

5 PM

Running 1:36:40 intensity: (1:06:40 @2) + (15:00 @4) + (15:00 @5) 22.91 km (4:13 / km) +129m 4:06 / km
ahr:172 max:192 shoes: Takumi sen 8

6x1600 (400 jog ~2:20)
4:57, 58, 58, 54, 50, 49
Good session, big group out. First couple a bit tough but happy to cut down at the end. 3rd time I've done this session this winter and improved a lot each time.

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

Monday Feb 26 #

7 AM

Running 35:26 intensity: (1:40 @0) + (10:10 @1) + (23:36 @2) 7.29 km (4:52 / km) +132m 4:27 / km
ahr:123 max:143 shoes: Salomon XT Inari

Easy Rivelin plus run back from garage.
5 PM

Running 11:18 intensity: (16 @0) + (38 @1) + (10:24 @2) 2.58 km (4:22 / km) +18m 4:13 / km
ahr:126 max:135 shoes: Saucony Guide

Cross Training 1:00:01 intensity: (46 @0) + (56:22 @1) + (2:53 @2)
ahr:114 max:131

Easy elliptical

Running 13:18 intensity: (16 @0) + (12:44 @1) + (18 @2) 2.54 km (5:14 / km) +79m 4:32 / km
ahr:116 max:125 shoes: Saucony Guide

Sunday Feb 25 #

9 AM

Running 1:44:40 intensity: (26 @0) + (13:24 @1) + (1:24:57 @2) + (5:47 @3) + (4 @4) + (2 @5) 19.1 km (5:29 / km) +789m 4:32 / km
ahr:135 max:174 shoes: Hoka Torrent 2 - 1st Pair

Getting in plenty of climb from home. Easy effort though.

Saturday Feb 24 #

9 AM

Running 20:08 intensity: (26 @0) + (1:18 @1) + (18:24 @2) 4.43 km (4:33 / km) +19m 4:27 / km
ahr:132 max:144 shoes: Saucony Guide 2

Plan A - National XC. Cancelled on Friday afternoon, annoying as was looking forward to a tough race.
Had some motivation and feeling relatively fit for February so we decided to go to Rother Valley for Parkrun (Plan B). Get there and it is cancelled due to ice.
Plan C was to join a Hallamshire session at the notoriously icy track. On the drive over decided maybe we could do a TT and settled on a 3k as 5k on a track solo seemed a bit daunting.
Track had one very icy bend but the sun slowly got there and i gave the worst bits a lovely rub and it was pretty good by the end. Perfect day, sunshine and calm conditions if not a bit chilly.

Running 8:52 [5] 3.0 km (2:57 / km) +2m 2:57 / km
ahr:125 max:130 shoes: Takumi sen 8

3K TT
I had one really good session a couple of weeks ago where I ran some 2:55 ks and decided 8:45 was reasonable. The group were doing k reps so hopped onto Euan for the first k to have some company. Then at 1600 they were starting there next one but I didn't hang on at all from then as I was capitulating.
Approximate splits
2:51, 2:58, 3:03

No regrets and a good effort. I'm more happy I could run a 2:51 than anything!

Running 29:12 intensity: (8:45 @1) + (20:27 @2) 6.82 km (4:17 / km) +10m 4:15 / km
ahr:121 max:147 shoes: Takumi sen 8

Had about 10 minutes off then hopped in with
400 (90) 600 (90) 600 (7 minutes) 3x300 (3min)
69, 1:46, 1:46, 46, 46, 46.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Takumi sen 8

6 PM

Running 15:01 intensity: (28 @0) + (1:06 @1) + (13:27 @2) 3.07 km (4:53 / km) +92m 4:15 / km
ahr:131 max:141 shoes: Reebok Floatride

Always nice to run to an event

Orienteering 32:16 intensity: (20 @0) + (18 @1) + (21:15 @2) + (10:00 @3) + (23 @4) 5.27 km (6:07 / km) +138m 5:25 / km
ahr:143 max:166 shoes: VJ Falcon 1st Pair

Loxley night-o.
Really trying to do some good processes. Felt like useful training and went early so had the area mostly to myself.

Running 9:25 intensity: (11 @0) + (1:43 @1) + (7:31 @2) 2.09 km (4:30 / km) +38m 4:07 / km
ahr:125 max:136 shoes: Reebok Floatride

Loving the short WD home.

Friday Feb 23 #

7 AM

Running 35:19 intensity: (12 @0) + (1:51 @1) + (33:16 @2) 7.87 km (4:29 / km) +67m 4:18 / km
ahr:130 max:147 shoes: Saucony Guide 2

Easy with strides

Thursday Feb 22 #

7 AM

Running 29:28 intensity: (48 @0) + (22:47 @1) + (5:53 @2) 6.53 km (4:31 / km) +41m 4:22 / km
ahr:120 max:146 shoes: Floatride energy symmetros 2.5

Easy soggy IW. Trying to rescue some tired legs. Although I think it's predominantly body/life tiredness.
C • Symptoms 3

Wednesday Feb 21 #

7 AM

S+C 30:00 [0]

Same session just less sets and lower weight
5 PM

Running 47:48 intensity: (14 @0) + (17:52 @1) + (29:42 @2) 10.12 km (4:43 / km) +128m 4:27 / km
ahr:125 max:142 shoes: Floatride energy symmetros 2.5

Easy HFW

Tuesday Feb 20 #

7 AM

Running 27:10 intensity: (9 @0) + (10:28 @1) + (15:56 @2) + (19 @3) + (18 @4) 5.5 km (4:56 / km) +77m 4:37 / km
ahr:128 max:170 shoes: Salomon XT Inari

5 PM

Running 1:11:04 intensity: (45:04 @2) + (22:00 @4) + (4:00 @5) 16.23 km (4:23 / km) +190m 4:08 / km
ahr:155 max:186 shoes: Adidas Adizero Boston 10

2x6(90s) 4x800(90) 5x30s (jog back) at Hillsborough Park.
TIR sesion as a kind of taper but also a fair bit of quality.
Not a good day for the legs or the ego. I think I did a relatively good job of keeping a lid on things. Paces way off but I'll take it to not go too deep.
Lots of aches and pains, mostly tight muscles and DOMS like, possibly from some new gym exercises on Saturday.
Left big toe okay when running but sore later.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Adizero Boston 10

Monday Feb 19 #

6 AM

Running 11:45 [1] 2.57 km (4:34 / km) +17m 4:26 / km
ahr:104 max:116 shoes: Saucony Guide

Cross Training 47:30 [1]
ahr:92 max:118

Elliptical. Easy 5 days coming up to recover from harder few weeks and hopefully get so e juice for Nationals on Saturday.

Running 13:01 [2] 2.53 km (5:09 / km) +79m 4:27 / km
ahr:118 max:128 shoes: Saucony Guide

Sunday Feb 18 #

8 AM

Running 1:35:57 intensity: (5 @0) + (32:44 @1) + (1:02:28 @2) + (40 @3) 20.94 km (4:35 / km) +380m 4:12 / km
ahr:128 max:160 shoes: Saucony Guide 2

A rare venture up Porter, over the top and back down Sandygate.
Expecting a plod but got in a nice rhythm.
Left big toe tendon sore and hot towards the end. Same injury from Winter 22. Been grumbling a bit the last month.
There was about 10k downhill on road at the end which does cause a bit of force/friction.

Saturday Feb 17 #

8 AM

Running 1:30:51 intensity: (53:21 @2) + (20:00 @4) + (17:30 @5) 20.36 km (4:28 / km) +307m 4:09 / km
ahr:178 max:198 shoes: Adizero XCS spikes

Graves Park XC session.
12(2) 5x3(1)(2) 5x30s hills (jog down) (2) 8

Tired legs in the WU so kept it controlled on the first 12 and then just holding it through the session. Never felt good/fast but never felt slow or too laborious so job done.

Saw two parakeets on the WD which was cool.

Drills 10:00 [0] 1.0 km (10:00 / km)
shoes: Salomon XT Inari

5 PM

S+C 30:00 [0]

Friday Feb 16 #

7 AM

Running 48:11 intensity: (4 @0) + (24:55 @1) + (22:17 @2) + (42 @3) + (6 @4) + (7 @5) 10.27 km (4:42 / km) +85m 4:30 / km
ahr:125 max:175 shoes: Saucony Guide 2

Easy Loxley with 8x15s hills
12 PM

Running 32:45 intensity: (36 @0) + (11:14 @1) + (20:55 @2) 6.78 km (4:50 / km) +129m 4:25 / km
ahr:125 max:142 shoes: Salomon XT Inari

Easy Rivelin. Lovely lunchtime outing.

Thursday Feb 15 #

6 AM

Running 1:13:31 intensity: (27 @0) + (17:25 @1) + (41:26 @2) + (8:35 @3) + (4:57 @4) + (41 @5) 14.74 km (4:59 / km) +240m 4:37 / km
ahr:134 max:177 shoes: Floatride energy symmetros 2.5

Easy IW. Mega plod and leaving it at that for today.

Wednesday Feb 14 #

6 AM

S+C 55:00 [0]

Bruised my Coccyx on Monday. I think doing home gym. Luckily not interfering with training much just a bit painful and annoying.
5 PM

Cross Training 1:00:12 intensity: (44 @0) + (52:38 @1) + (6:50 @2)
ahr:117 max:139

Easy elliptical. Zombie mode

Running 14:11 intensity: (12 @0) + (12:12 @1) + (1:47 @2) 2.56 km (5:33 / km) +79m 4:49 / km
ahr:120 max:131 shoes: NB 680

Shuffle. Hamstrings struggling from yesterday.

Tuesday Feb 13 #

7 AM

Running 32:42 [2] 6.62 km (4:56 / km) +86m 4:38 / km
ahr:177 max:202 shoes: Salomon XT Inari

Easy Rivelin. Good legs from yesterday didn't last to this morning.
5 PM

Running 1:29:13 intensity: (15 @0) + (5:50 @1) + (34:32 @2) + (17:36 @3) + (12:04 @4) + (18:56 @5) 19.07 km (4:41 / km) +125m 4:32 / km
ahr:152 max:183 shoes: Saucony Guide 2

2x1k (2min) 10x200 (60s) 2x1k (2min)
2:59, 2:56
32, 31, 31, 30, 31,30, 31, 30, 32, 30
2:56, 2:56
Big group out and feeling good. Been 5 years since I've run sub 3s this comfortably.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Takumi sen 8

Monday Feb 12 #

7 AM

S+C 25:00 [0]

5 PM

Running 1:09:14 intensity: (32 @0) + (48 @1) + (30:36 @2) + (37:18 @3) 14.61 km (4:44 / km) +265m 4:21 / km
ahr:143 max:149 shoes: Floatride energy symmetros 2.5

Easy Molly Horseshoe on a lovely evening.

Sunday Feb 11 #

9 AM

Running 17:56 intensity: (44 @0) + (50 @1) + (12:32 @2) + (1:35 @3) + (2:06 @4) + (9 @5) 3.73 km (4:49 / km)
ahr:139 max:173 shoes: Floatride energy symmetros 2.5

WU.
Although the knee bruising went down I must of hyper extended something as lower hamstring and back of the knee were sore restricting movement at higher speeds and downhill.

Orienteering 21:29 intensity: (6 @0) + (1:09 @1) + (3:23 @2) + (16:25 @3) + (26 @4) 5.01 km (4:17 / km) +78m 3:59 / km
ahr:150 max:165 shoes: Floatride energy symmetros 2.5

Ambleside sprintervals mass starting.
Olive green was very light so completely missed a couple of blockages otherwise similar issues to yesterday.
Good fun and what is needed

Running 7:35 intensity: (17 @1) + (21 @2) + (6:46 @3) + (11 @4) 1.37 km (5:32 / km) +46m 4:45 / km
ahr:154 max:167 shoes: Floatride energy symmetros 2.5

WD collecting.
12 PM

Running 14:51 intensity: (39 @0) + (1:21 @1) + (12:51 @2) 3.48 km (4:16 / km) +37m 4:03 / km
ahr:130 max:142 shoes: Floatride energy symmetros 2.5

WU laps of Kendal Green.

Orienteering 24:28 intensity: (9 @0) + (38 @1) + (17:44 @2) + (5:57 @3) 4.95 km (4:57 / km) +69m 4:37 / km
ahr:143 max:155 shoes: Floatride energy symmetros 2.5

3 Kendal Sprintervals.
Again great area and planning and went solo trying to focus but still some silly things creeping in.
Good job I've got lots of sprinting planned in the next few months to improve.

Running 17:30 intensity: (14 @0) + (11 @1) + (14:49 @2) + (2:16 @3) 3.6 km (4:52 / km) +40m 4:37 / km
ahr:143 max:154 shoes: Floatride energy symmetros 2.5

WD collecting

Saturday Feb 10 #

12 PM

Running 23:32 intensity: (13 @0) + (8:11 @1) + (10:02 @2) + (4:05 @3) + (56 @4) + (5 @5) 5.35 km (4:24 / km) +66m 4:09 / km
ahr:134 max:173 shoes: Floatride energy symmetros 2.5

Orienteering 13:50 intensity: (22 @1) + (39 @2) + (7:20 @3) + (4:53 @4) + (36 @5) 3.55 km (3:54 / km) +4m 3:52 / km
ahr:161 max:186 shoes: X-Talon 255 1

Keswick sprint in quiet town and lots in the park. Felt very rusty and just undisciplined and inefficient. Then slipped badly on a paving slab area and went down hard. Got going a bit more cautiously but knee a bit sore and a bit shook.

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

1 PM

Orienteering 31:05 intensity: (1 @0) + (1:18 @1) + (14:39 @2) + (14:37 @3) + (19 @4) + (11 @5) 6.39 km (4:52 / km) +27m 4:46 / km
ahr:148 max:175 shoes: Floatride energy symmetros 2.5

Bonus Keswick training. Good barrier puzzle on first rep. Then some in town centre. Was fully aware it would be very busy so was barely jogging but still challenging to get alleys as had to keep head up with people everywhere.
Hopefully was useful.

Running 38:16 intensity: (6 @0) + (28 @1) + (2:19 @2) + (18:14 @3) + (16:56 @4) + (13 @5) 6.3 km (6:05 / km) +305m 4:54 / km
ahr:160 max:175 shoes: X-Talon 255 1

Warm down via Latrigg as it was such a lovely day.

Friday Feb 9 #

6 AM

Running 1:08:12 intensity: (23 @0) + (27:34 @1) + (39:52 @2) + (15 @3) + (8 @4) 13.52 km (5:03 / km) +270m 4:35 / km
ahr:125 max:170 shoes: Hoka Torrent 2 - 1st Pair

Easy Loxley. Bailed to the roads as it was a bit of a slushy mess.

Thursday Feb 8 #

6 AM

Running 12:07 intensity: (15 @0) + (1:33 @1) + (10:19 @2) 2.55 km (4:45 / km) +18m 4:36 / km
ahr:129 max:140 shoes: Floatride energy symmetros 2.5

To gym. The expected snow and grim weather not arrived yet.

Running 59:47 intensity: (28 @0) + (9:55 @1) + (33:45 @2) + (12:07 @3) + (3:10 @4) + (22 @5) 11.6 km (5:09 / km) +500m 4:14 / km
ahr:140 max:179 shoes: Floatride energy symmetros 2.5

Treadmill progression uphill.
10 WU flat
35min at 8% starting at 10.0 and up 0.3 each 5 minutes.
15 WD flat.

Steady work with a tougher last 5 minutes. Gentle introduction to some faster Thursday stuff.
4 PM

Cross Training 1:00:00 intensity: (1:41 @0) + (56:48 @1) + (1:31 @2)
ahr:114 max:130

Easy elliptical observing the snow chaos.

Wednesday Feb 7 #

7 AM

S+C 50:00 [0]

5 PM

Cross Training 55:01 intensity: (1:39 @0) + (49:20 @1) + (4:02 @2)
ahr:114 max:131

Easy spin.
Replaced the run to try and let left foot settle between sessions.

Running 12:55 intensity: (19 @0) + (5 @1) + (12:19 @2) + (12 @3) 2.49 km (5:11 / km) +78m 4:29 / km
ahr:136 max:153 shoes: Floatride energy symmetros 2.5

Home from gym

Tuesday Feb 6 #

7 AM

Running 31:52 [2] 6.5 km (4:54 / km) +88m 4:36 / km
ahr:177 max:194 shoes: Saucony Guide 2

Easy Rivelin
5 PM

Running 1:26:14 intensity: (1:05:14 @2) + (21:00 @5) 19.88 km (4:20 / km) +108m 4:13 / km
ahr:122 max:149 shoes: Takumi sen 8

200, 400, 600, 800, 1k , 1200, 1k, 800, 600, 400, 200 (200 jog in 90s)
Fun session aided by some new session shoes feeling good.

33, 69, 1:46, 2:24, 3:00, 3:38, 2:59, 2:21, 1:43, 67, 31

Nice progression though was really pushing last few reps to try and stay with Bertie and Nog for a bit of the rep at least. Good session and looking forward to building in some faster than threshold stuff over the next couple of months.

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

Monday Feb 5 #

6 AM

Cross Training 1:10:00 intensity: (2:03 @0) + (1:06:58 @1) + (59 @2)
ahr:110 max:142

Easy elliptical
5 PM

Running 56:58 [2] 11.54 km (4:56 / km) +214m 4:31 / km
ahr:161 max:191 shoes: Hoka Torrent 2 - 1st Pair

Easy Rivelin.
Left foot very tight.

Sunday Feb 4 #

9 AM

Running 1:59:25 intensity: (54 @0) + (1:01:11 @1) + (36:21 @2) + (12:04 @3) + (7:57 @4) + (58 @5) 19.67 km (6:04 / km) +462m 5:26 / km
ahr:129 max:182 shoes: X-Talon 255 1

Derwent Edge, Emlin and back along Dale Dyke Reservoir with Laura.
Some pretty wet and windy conditions weren't always appreciated. Back tor to Emlin was a bit of a guess and a very rough compass without a map out. Thankfully lots of burnt heather so okay running for large portions.
New place, new trig, great fun.

Saturday Feb 3 #

9 AM

Running 1:28:24 intensity: (15 @0) + (3:49 @1) + (13:10 @2) + (23:52 @3) + (29:45 @4) + (17:33 @5) 20.5 km (4:19 / km) +323m 4:00 / km
ahr:159 max:193 shoes: Adidas Adizero Boston 10

15T (4:30) 10x~45s hills (4:00) 10T

Tempo on triangle with hills on ski slope road ~13% jog down recovery.
3:21 and 3:23 for tempo.
Good stuff.
Some slight pain under left big toe, similar to injury last winter. Think the foam in these shoes may be dying, 450k in.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Adizero Boston 10

4 PM

Running 23:38 intensity: (20 @0) + (2:38 @1) + (16:57 @2) + (3:38 @3) + (5 @4) 5.05 km (4:41 / km) +93m 4:17 / km
ahr:137 max:163 shoes: Reebok Floatride

To and from gym.

S+C 50:00 [0]

Feeling surprisingly okay.

Friday Feb 2 #

7 AM

Running 1:08:20 intensity: (31 @0) + (17:31 @1) + (49:22 @2) + (29 @3) + (11 @4) + (16 @5) 13.78 km (4:58 / km) +262m 4:32 / km
ahr:128 max:185 shoes: Hoka Torrent 2 - 1st Pair

Easy Loxley Combo

Thursday Feb 1 #

S+C 45:00 [0]

5 PM

Cross Training 1:00:06 intensity: (2:53 @0) + (57:02 @1) + (11 @2)
ahr:107 max:125

Easy elliptical

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