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Training Log Archive: jonny crickmore

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running28 23:17:19 180.24(7:45) 290.06(4:49) 5311
  Drills8 1:35:03 6.03(15:46) 9.7(9:48) 18
  Cross Training4 1:25:00
  S+C3 1:00:48
  Orienteering3 59:36 7.68(7:46) 12.36(4:49) 17984c
  Cycling1 20:00
  Total31 28:37:46 193.94 312.12 550884c
  [1-5]31 27:48:02
averages - weight:60.7kg

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Sunday Sep 28, 2014 #

Note
(injured)

Wed night got slightly drunk went out jumped off a wall landed on my heel.
Went to hospital yesterday not broken but badly bruised and soft tissue damage. No running for 3-4 weeks.
C • Good one 11

Wednesday Sep 24, 2014 #

2 PM

Running 56:22 intensity: (16 @0) + (11:41 @1) + (31:02 @2) + (13:23 @3) 10.61 km (5:19 / km) +482m 4:20 / km
ahr:137 max:164 shoes: Adidas Adios 3

Hilly Rivelin run

Tuesday Sep 23, 2014 #

5 PM

Running 20:09 intensity: (3:09 @0) + (10:15 @1) + (6:45 @2) 4.16 km (4:51 / km) +69m 4:28 / km
ahr:128 max:148 shoes: Adidas Adios 3

Drills 1:56 intensity: (6 @0) + (1:50 @1) 0.18 km (10:34 / km)
ahr:113 max:127 shoes: Adidas Adios 3

Running 46:40 intensity: (2:26 @0) + (7:05 @1) + (15:05 @2) + (10:13 @3) + (3:18 @4) + (8:33 @5) 9.23 km (5:03 / km) +108m 4:47 / km
ahr:146 max:183 shoes: Adidas Adios 3

Intervals with athletics. Sceptical how I would be feeling but was pretty good in the end.
10x~500m.
Good group the first 2 were steady then Tobin's lil bro turned up and they went head to head so was pushing hard to stay with them.

Monday Sep 22, 2014 #

2 PM

Running 1:07:49 intensity: (1:14 @0) + (1:05:03 @1) + (1:21 @2) + (11 @3) 12.73 km (5:20 / km) +231m 4:53 / km
ahr:119 max:151 shoes: Adidas Adios 3

Easy run in porter with the boys. Legs tired but no pain

Sunday Sep 21, 2014 #

8 AM

Running 5:52 intensity: (13 @0) + (39 @1) + (2:03 @2) + (1:16 @3) + (1:10 @4) + (31 @5) 1.52 km (3:51 / km)
ahr:149 max:175 shoes: Adidas Adios 3

Down to bus stop

Running 42:33 intensity: (19 @0) + (1:25 @1) + (24:49 @2) + (12:51 @3) + (2:25 @4) + (44 @5) 8.4 km (5:04 / km) +203m 4:31 / km
ahr:141 max:177 shoes: Inov-8 x-talon 190 Orange2

Fox house up to higger tor and down into hathersage.
Then WU for the race

Running 41:03 intensity: (3 @0) + (5 @1) + (4 @2) + (4 @3) + (1:21 @4) + (39:26 @5) 9.69 km (4:14 / km) +310m 3:39 / km
ahr:178 max:184 shoes: Inov-8 x-talon 190 Orange2

Stanage struggle
Decided to just go for it so followed Bondy for 1k then blew up with 8k to go and dropped back. Regained a little bit of composure held 4th place then got up to 2nd with my descending skills but not enough speed and ended up 4th

Running 1:16:09 intensity: (29 @1) + (4:47 @2) + (56:12 @3) + (12:58 @4) + (1:43 @5) 15.55 km (4:54 / km) +359m 4:23 / km
ahr:155 max:175 shoes: Adidas Adios 3

Then ran home via stanage pole and redmires. Apart from race all runs with my bag as this was mainly an OMM training day. Really tired last few k and the climb out of hathersage was just killer

Saturday Sep 20, 2014 #

3 PM

Running 52:05 intensity: (17 @0) + (10:45 @1) + (32:17 @2) + (8:46 @3) 11.37 km (4:35 / km) +233m 4:09 / km
ahr:140 max:160 shoes: Adidas Adios 3

Fastish run. Porter, Crimicar, golf course, top path.

Friday Sep 19, 2014 #

4 PM

Running 2:37 intensity: (17 @0) + (39 @1) + (48 @2) + (31 @3) + (22 @4) 0.57 km (4:35 / km)
ahr:139 max:170 shoes: Adidas Adios 3

Cross Training 10:00 [1]

S+C 28:13 [1]
ahr:91 max:131

Back on the weights. I like the new gym at Sheffield. But I expect after next week it will be horribly full again

Running 49:21 intensity: (10 @0) + (11:52 @1) + (28:46 @2) + (8:33 @3) 10.25 km (4:49 / km) +281m 4:14 / km
ahr:140 max:159 shoes: Adidas Adios 3

Straight out the gym and round standard. Had the wrong shoes and went flying my first step off road down the slope at park at top of stables.

Thursday Sep 18, 2014 #

4 PM

Running 58:37 intensity: (3:15 @0) + (47:51 @1) + (7:06 @2) + (25 @3) 11.19 km (5:14 / km) +290m 4:38 / km
ahr:125 max:149 shoes: Adidas Adios 3

Exploratory run by the quarry running down the bike track pulling off some great jumps, finishing at big Tescos then back up WL.
Got blanked by OJ in ponderosa
C • Sorry... 10

Wednesday Sep 17, 2014 #

3 PM

Running 51:03 intensity: (38 @0) + (42:46 @1) + (7:39 @2) 9.98 km (5:07 / km) +242m 4:34 / km
ahr:124 max:148 shoes: Adidas Adios 3

Nearly standard Rivelin WL

Tuesday Sep 16, 2014 #

2 PM

Running 1:35:44 intensity: (8:06 @0) + (1:11:39 @1) + (15:59 @2) 17.62 km (5:26 / km) +271m 5:03 / km
ahr:120 max:146 shoes: Inov-8 x-talon 190 Orange1

Run from fox house with Laura
Burbage (stopped to play on rocks a lot) stanage edge, stanage pole then the the tussock hell over to burbage mines. Then my stomach turned and felt really faint and barely made it back down porter and been feeling bad all evening.

Running 6:38 intensity: (24 @0) + (5:12 @1) + (1:02 @2) 1.51 km (4:24 / km)
ahr:120 max:143 shoes: Inov-8 x-talon 190 Orange1

Monday Sep 15, 2014 #

8 AM

Running 15:22 intensity: (9 @0) + (14:27 @1) + (46 @2) 3.31 km (4:38 / km) +42m 4:22 / km
ahr:123 max:141 shoes: Adidas Adios 3

Drills 37:17 intensity: (10:28 @0) + (24:31 @1) + (2:12 @2) + (6 @3) 3.35 km (11:08 / km) +1m 11:07 / km
ahr:109 max:150 shoes: Adidas Adios 3

Full drills set.
Not feeling very coordinated and bouncy

Running 16:46 intensity: (6:43 @1) + (9:38 @2) + (25 @3) 3.36 km (4:59 / km) +77m 4:28 / km
ahr:135 max:151 shoes: Adidas Adios 3

3 PM

Running 30:35 intensity: (32 @0) + (17:57 @1) + (12:06 @2) 6.88 km (4:27 / km) +147m 4:01 / km
ahr:132 max:147 shoes: Adidas Adios 3

Potential new morning run route
C • nope 1
9 PM

Running 11:41 intensity: (20 @0) + (5:29 @1) + (3:18 @2) + (1:49 @3) + (38 @4) + (7 @5) 3.2 km (3:39 / km)
ahr:137 max:173 shoes: Adidas Adios 3

Ran down to bus station

Sunday Sep 14, 2014 #

12 PM

Running 1:45:16 intensity: (37 @0) + (37:36 @1) + (1:01:49 @2) + (5:14 @3) 22.62 km (4:39 / km) +455m 4:14 / km
ahr:137 max:153 shoes: Adidas Adios 3

Pacey long run porter burbage limb and back
C • drove past you 1

Saturday Sep 13, 2014 #

2 PM

Running 10:54 [2] 2.32 km (4:43 / km) +4m 4:40 / km
shoes: Adidas Adios 3

Drills 9:23 [1] 1.43 km (6:33 / km) +1m 6:31 / km
shoes: Adidas Adios 3

Running 10:30 [4] 3.09 km (3:24 / km) +1m 3:23 / km

3k Steeplechase BAL qualifier
Never done it before. But turns out it ain't that hard and I do love jumping all gates and stiles at home so really enjoyed this and was near the front early. Was a long way ahead of other B string runners so cruised round saving a bit for the 5k. Definitely want to do this again and get into the 9's

Running 14:28 [2] 3.02 km (4:47 / km) +11m 4:42 / km
shoes: Adidas Adios 3

Drills 3:33 [1] 0.48 km (7:21 / km)
shoes: Adidas Adios 3

Running 16:24 intensity: (6:24 @4) + (10:00 @5) 5.1 km (3:13 / km) +4m 3:12 / km

5k

Had an hours break still a little bit tired but looking for a good race. Unfortunately the field. A couple of guys went sub 15 and I ended up running a lot solo but pushed on and fairly happy with the time.
C • doing a malley 1

Running 2:24 [2] 0.52 km (4:39 / km) +2m 4:34 / km
shoes: Adidas Adios 3

Running 1:00 [5] 0.4 km (2:30 / km)

4x400m

Got told I was doing this whilst lying collapsed after the 5k and told I had 15min until it.
I ran 2nd with another endurance runner first so went out at the back and dropped further back. A new pb of 60.5 though. Then collapsed. Tough day but great fun.
Team didnt get near qualifying as only had 10 athletes due to dropouts so everyone competed too much and tired badly.

Running 7:04 [2] 1.54 km (4:36 / km) +9m 4:28 / km
shoes: Adidas Adios 3

Friday Sep 12, 2014 #

9 AM

Running 36:40 intensity: (37 @0) + (34:19 @1) + (1:44 @2) 7.49 km (4:54 / km) +167m 4:24 / km
ahr:124 max:149 shoes: Adidas Adios 3

Morning run with Jack and Horton

Thursday Sep 11, 2014 #

2 PM

Running 52:27 intensity: (14 @0) + (36:29 @1) + (15:44 @2) 10.01 km (5:15 / km) +243m 4:40 / km
ahr:130 max:146 shoes: Adidas Adios 3

Standard Rivelin with Jack. Feeling okay bit tired though.
Now doing 3kSC 5k double on the track on saturday. yay...
C • Stop it 1

S+C 10:00 [2]

Wednesday Sep 10, 2014 #

10 AM

Running 11:54 intensity: (13 @0) + (7:51 @1) + (3:50 @2) 2.87 km (4:09 / km)
ahr:130 max:147 shoes: Adidas Adios 3

Down to station
12 PM

Running 58:00 intensity: (10:00 @1) + (30:00 @2) + (6:00 @3) + (6:00 @4) + (6:00 @5) 12.5 km (4:38 / km) +110m 4:27 / km
weight:60.7kg shoes: Adidas Adios 3

Physiological testing.
Includes WU and WD
Progression so start at 13km/h then increase by 1km/h every 3min. Made it to running for 95sec at 20km/h. Pretty gutted not to run a 3min/km at the end but was seriously struggling.
C • Tough 1
5 PM

Running 14:23 intensity: (15 @0) + (1:13 @1) + (5:41 @2) + (7:14 @3) 2.88 km (5:00 / km) +112m 4:11 / km
ahr:152 max:156 shoes: Adidas Adios 3

Back from station. Tired

Tuesday Sep 9, 2014 #

12 PM

S+C 22:35 intensity: (15:00 @1) + (7:35 @2)

Cross Training 15:00 [1]

5 PM

Running 26:15 intensity: (22 @0) + (19:47 @1) + (5:37 @2) + (29 @3) 5.77 km (4:33 / km) +133m 4:05 / km
ahr:129 max:151 shoes: Adidas Adios 3

Monday Sep 8, 2014 #

8 AM

Running 25:13 intensity: (12 @0) + (4:47 @1) + (16:39 @2) + (3:35 @3) 5.36 km (4:42 / km) +156m 4:06 / km
ahr:140 max:155 shoes: Adidas Adios 3

Feeling really quite tired this morning
4 PM

Running 43:00 intensity: (23 @0) + (29:58 @1) + (12:39 @2) 8.88 km (4:51 / km) +207m 4:20 / km
ahr:130 max:143 shoes: Adidas Adios 3

Short Rivelin loop

Sunday Sep 7, 2014 #

12 PM

Running 12:31 [2] 2.19 km (5:43 / km) +41m 5:13 / km
shoes: Oroc 280 3

Drills 5:55 [1] 0.63 km (9:22 / km) +11m 8:37 / km
shoes: Oroc 280 3

Orienteering 33:09 [4] 5.56 km (5:58 / km) +150m 5:15 / km
34c shoes: Oroc 280 3

BS Middle

A very control dense course and made many scrappy errors. 2 big errors started going 17-19 and just wrong re-entrant at a control. Felt lucky to get 3rd but looks like Kris was the only one out there who had a really good clean run.

Running 14:49 [2] 2.41 km (6:08 / km) +45m 5:37 / km
shoes: Oroc 280 3

Saturday Sep 6, 2014 #

11 AM

Running 8:31 [2] 1.86 km (4:35 / km) +6m 4:31 / km
shoes: Inov-8 x-talon 190 Orange2

Drills 3:33 [1] 0.62 km (5:43 / km)
shoes: Inov-8 x-talon 190 Orange2

Orienteering 13:10 [4] 3.29 km (4:00 / km) +12m 3:56 / km
21c shoes: Inov-8 x-talon 190 Orange2

BS Heats
Set off fairly hard found the course a bit repetitive running through same bit for first 4-5 controls. But was clean and by long legs had OJ and Ben in sight so eased off and cruised in

Running 11:06 [2] 1.86 km (5:58 / km) +1m 5:57 / km
shoes: Inov-8 x-talon 190 Orange2

1 PM

Running 8:22 [2] 1.68 km (4:58 / km) +2m 4:57 / km
shoes: Inov-8 x-talon 190 Orange2

Drills 3:52 [1] 0.65 km (5:57 / km) +3m 5:49 / km
shoes: Inov-8 x-talon 190 Orange2

Orienteering 13:17 intensity: (6:17 @4) + (7:00 @5) 3.51 km (3:47 / km) +17m 3:42 / km
29c shoes: Inov-8 x-talon 190 Orange2

BS Final
Went hard but missed 2 and was just a bit of a slog some really pointless legs in there and no legs over a minute!! Happy to get 3rd but still that big gap to Kris+Murray. Just need to get a bit quicker if I'm ever going to be consistenly up there.

Running 14:29 [1] 2.24 km (6:28 / km) +12m 6:18 / km
shoes: Inov-8 x-talon 190 Orange2

Thursday Sep 4, 2014 #

6 PM

Running 10:25 intensity: (16 @0) + (5:40 @1) + (4:29 @2) 2.35 km (4:26 / km) +45m 4:03 / km
ahr:132 max:147 shoes: Adidas Adios 2

Drills 15:47 intensity: (7:39 @0) + (8:08 @1) 0.98 km (16:07 / km) +1m 16:02 / km
ahr:102 max:133 shoes: Adidas Adios 2

Running 38:25 intensity: (1 @0) + (9:23 @1) + (9:34 @2) + (4:01 @3) + (4:13 @4) + (11:13 @5) 9.33 km (4:07 / km) +51m 4:00 / km
ahr:146 max:183 shoes: Adidas Adios 2

Last session with B&H. Grass reps round stanmer. Good little windy loop with some gradient. Great group out and hot enough for baps out reps.
I did 4x4min off 90sec

Cycling 20:00 [1]

Wednesday Sep 3, 2014 #

Cross Training 20:00 [1]

Cycling
To and from station
5 PM

Running 32:54 intensity: (17 @0) + (32:37 @1) 6.6 km (4:59 / km) +34m 4:51 / km
ahr:119 max:137 shoes: Adidas Adios 2

Tuesday Sep 2, 2014 #

Cross Training 40:00 [1]

Cycling
To and from station x2
6 PM

Running 18:14 intensity: (18 @0) + (7:53 @1) + (9:38 @2) + (25 @3) 3.55 km (5:08 / km) +79m 4:37 / km
ahr:134 max:151 shoes: Adidas Adios 3

Drills 13:47 intensity: (5:54 @0) + (7:41 @1) + (12 @2) 1.37 km (10:03 / km) +1m 10:01 / km
ahr:105 max:139 shoes: Adidas Adios 3

Running 44:35 intensity: (4 @0) + (9:02 @1) + (8:06 @2) + (3:21 @3) + (3:46 @4) + (20:16 @5) 10.47 km (4:16 / km) +36m 4:11 / km
ahr:155 max:185 shoes: Adidas Adios 3

Down at track with B&H
2x[2x1k & 600m]
Feeling tired but moving pretty well

Monday Sep 1, 2014 #

Note
(rest day)

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