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Training Log Archive: jonny crickmore

In the 30 days ending Nov 30, 2023:

activity # timemileskm+m
  Running33 29:41:19 228.63(7:47) 367.94(4:50) 6619
  Cross Training9 8:26:37
  S+C8 5:54:00
  Orienteering1 1:11:41 7.5(9:34) 12.06(5:57) 362
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total45 45:43:37 237.99 383.01 6981
  [1-5]38 39:25:31

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Thursday Nov 30, 2023 #

6 AM

Running 11:46 intensity: (19 @0) + (2:32 @1) + (8:40 @2) + (15 @3) 2.51 km (4:41 / km) +17m 4:32 / km
ahr:132 max:151 shoes: Reebok Floatride

Cross Training 1:00:01 intensity: (2:17 @0) + (16:27 @1) + (40:19 @2) + (21 @3) + (37 @4)
ahr:128 max:170

Easy elliptical

Running 13:21 intensity: (22 @0) + (4:31 @1) + (8:28 @2) 2.55 km (5:14 / km) +78m 4:32 / km
ahr:124 max:137 shoes: Reebok Floatride

Wednesday Nov 29, 2023 #

7 AM

Running 41:31 [2] 8.73 km (4:45 / km) +131m 4:25 / km
ahr:181 max:201 shoes: Saucony Guide 2

Easy with strides.
Knee 0, Achilles 2.
5 PM

Running 1:03:53 [2] 12.81 km (4:59 / km) +213m 4:36 / km
ahr:162 max:188 shoes: Salomon XT Inari

Easy Rivelin with strides. Lovely evening.
Knee and Achilles 0.5

Tuesday Nov 28, 2023 #

6 AM

Running 10:15 [2] 2.15 km (4:46 / km)
ahr:183 max:196 shoes: NB 680

To gym

Running 1:04:15 intensity: (24:15 @2) + (8:00 @3) + (32:00 @4) 16.0 km (4:01 / km)
ahr:169 max:196 shoes: Adidas Adizero Boston 10

Undetermined work commitments as conference from 8:30. Therefore early treadmill session was logistically easiest.
4x8(2) 8s @3:20s 2s @4:00. At 0% so probably paces a bit generous.
Includes rest of WU and WD
4 PM

S+C 40:00 [0]

Chose gym over more networking. Quite busy though so a few replacements thrown in.
5 PM

Running 13:41 intensity: (9 @0) + (10 @1) + (13:22 @2) 2.54 km (5:23 / km) +79m 4:39 / km
ahr:139 max:148 shoes: NB 680

Heavy bag + tired legs meant for a slow shuffle home.

Monday Nov 27, 2023 #

6 AM

S+C 55:00 [0]

Gym I didn't get round to at the weekend. Going to be a slightly weird training week anyway.
5 PM

Cross Training 1:10:00 intensity: (40 @0) + (1:04:41 @1) + (4:39 @2)
ahr:115 max:137

Easy elliptical

Sunday Nov 26, 2023 #

8 AM

Running 1:35:30 intensity: (16 @0) + (2:37 @1) + (1:12:55 @2) + (18:22 @3) + (1:07 @4) + (13 @5) 19.14 km (4:59 / km) +318m 4:36 / km
ahr:140 max:176 shoes: Salomon XT Inari

Easy long run. Right knee got quite sore again. All of the paths near Wyming Brook are closed for felling/disease prevention so just went exploring potential interval fields instead.
https://www.wildsheffield.com/wyming-brook-works/

Saturday Nov 25, 2023 #

10 AM

Running 23:05 [2] 3.82 km (6:02 / km) +143m 5:05 / km
ahr:162 max:193 shoes: X-Talon 255 2

WU checking out last section and route to start. Route gets published on the Wednesday before so no time for recces but does allow time for some geeking.

Running 1:25:54 intensity: (1:00:00 @3) + (25:54 @4) 15.07 km (5:42 / km) +631m 4:43 / km
ahr:169 max:190 shoes: X-Talon 255 2

Dark Peak Club Champs - Kinder
An absolutely glorious day, cold but sun shining and pretty still, downside being the potentially hard nav was easier.
Handicap start. I was last off, 1 minute behind Fin. Cracking route with 4 checkpoints. 1 at Kinder Gates, 2 at bottom of William Clough, 3 at top of Clough and 4 on a spring at around 12.5k on my trace.
I went for straight is great and didn't know the terrain or any trods. Caught Finlay over the rougher start as he was mincing it a bit downhill in the bracken and then he went a bit off climbing Kinder so got a gap. Not sure I found the nice line in the groughs but was pretty straight so probably wasn't too bad.
Been told down Sandy Heys track was amazing but as it was icy it was a bit sketchy. The climb up the clough was horrible after the descent and was expecting Fin to come back but ended up being fine. Really fun contour track underneath the Kinder ridge to the spring overtaking most the field along this bit.
Straighter route down to the river junction started off nice but got very heathery then I full on fell crossing the river at the bottom and got very cold, luckily only a few minutes left.
4 and a half minutes ahead of Euan although Tom did run 84:14 yesterday by himself. He took some different routes but considering how much he pushed me on the rough stuff and climbs at relays it could just be running.
Great fun.

Friday Nov 24, 2023 #

12 PM

Running 1:05:03 intensity: (37 @0) + (6:42 @1) + (42:08 @2) + (14:50 @3) + (46 @4) 14.08 km (4:37 / km) +254m 4:14 / km
ahr:138 max:168 shoes: Saucony Guide 2

Easy with strides. Lovely day so glad to get out in the sun.

Thursday Nov 23, 2023 #

7 AM

Running 42:15 intensity: (1:01 @0) + (22:07 @1) + (19:07 @2) 8.71 km (4:51 / km) +144m 4:29 / km
ahr:123 max:141 shoes: Reebok Floatride

Easy IW with 6 strides
5 PM

Cross Training 1:00:01 intensity: (29 @0) + (54:43 @1) + (4:49 @2)
ahr:117 max:131

Easy elliptical

Wednesday Nov 22, 2023 #

S+C 45:00 [0]

4 PM

Running 1:06:34 intensity: (8 @0) + (2:06 @1) + (1:00:21 @2) + (2:45 @3) + (34 @4) + (40 @5) 13.19 km (5:03 / km) +251m 4:36 / km
ahr:135 max:187 shoes: Saucony Guide 2

Easy HFW

Tuesday Nov 21, 2023 #

7 AM

Running 27:44 intensity: (11 @0) + (3:26 @1) + (24:07 @2) 5.51 km (5:02 / km) +80m 4:41 / km
ahr:127 max:140 shoes: Salomon XT Inari

5 PM

Running 1:32:55 intensity: (1:08 @0) + (13:45 @1) + (1:17:37 @2) + (25 @3) 22.67 km (4:06 / km) +111m 4:00 / km
ahr:129 max:158 shoes: Adidas Adizero Boston 10

6x1600 (400 jog in 2:00-2:20) at the track.

5:06, 04, 05, 04, 06, 07
5:06 is 3:11 min/k

Nice group out predominantly with Nog and Ben Sharrock. Planning on 5:10s but appreciated the company too much.
Achilles/heel sore on rep 1, eased off then back up to 3/4 at beginning of WD before easing again.

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

Monday Nov 20, 2023 #

6 AM

Running 11:55 intensity: (24 @0) + (3:30 @1) + (8:01 @2) 2.55 km (4:41 / km) +17m 4:32 / km
ahr:126 max:135 shoes: Reebok Floatride

Cross Training 1:00:01 intensity: (3:27 @0) + (48:37 @1) + (7:57 @2)
ahr:116 max:134

Easy Elliptical

Running 13:13 intensity: (24 @0) + (7:39 @1) + (5:10 @2) 2.51 km (5:16 / km) +78m 4:34 / km
ahr:121 max:129 shoes: Reebok Floatride

Sunday Nov 19, 2023 #

7 AM

Running 24:13 intensity: (29 @0) + (2:56 @1) + (20:48 @2) 5.07 km (4:46 / km) +96m 4:22 / km
ahr:130 max:142 shoes: Reebok Floatride

S+C 45:00 [0]

What I meant to do yesterday afternoon. Gym is fantastically empty on a Sunday mthough
11 AM

Running 1:35:16 [2] 17.45 km (5:28 / km) +375m 4:56 / km
ahr:140 max:186 shoes: X-Talon 255 1

Easy long run. First bit checking out bracken/veg Blacka for an event I am planning there next year at a similar time of year so fair amount of first 20min in slow terrain. Then just winging it on some trods and didn't really know where I was but got back into Longshaw and some more familiar running.


Saturday Nov 18, 2023 #

9 AM

Running 1:14:51 intensity: (3:31 @0) + (36:20 @1) + (34:05 @2) + (55 @3) 17.57 km (4:16 / km) +304m 3:55 / km
ahr:124 max:159 shoes: X-Talon 255 2

4x8(90s jog) on a XC style loop round Parsons Cross Park. Very soft underfoot so slow going but nice to get first session of the new season in.

Did have a minute break on the 3rd rep because of a stupid dog/owner I couldn't shake.

Solid loop but definitely will continue on a lookout for other nice threshold loops in Sheffield. WD into Longley and found some schools XC to spectate briefly.

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

Friday Nov 17, 2023 #

6 AM

Running 12:10 intensity: (7 @0) + (1:12 @1) + (7:47 @2) + (1:32 @3) + (50 @4) + (42 @5) 2.53 km (4:49 / km) +16m 4:40 / km
ahr:141 max:189 shoes: Reebok Floatride

Cross Training 1:00:12 intensity: (37 @0) + (28:15 @1) + (31:20 @2)
ahr:122 max:144

Easy elliptical

Running 13:17 intensity: (24 @0) + (1:07 @1) + (11:42 @2) + (4 @3) 2.6 km (5:06 / km) +79m 4:26 / km
ahr:132 max:149 shoes: Reebok Floatride

Thursday Nov 16, 2023 #

6 AM

Running 24:27 intensity: (33 @0) + (48 @1) + (18:54 @2) + (3:54 @3) + (18 @4) 5.0 km (4:53 / km) +95m 4:28 / km
ahr:138 max:170 shoes: Reebok Floatride

To and from gym
7 AM

S+C 42:00 [0]

5 PM

Running 59:42 [2] 11.47 km (5:12 / km) +220m 4:45 / km
ahr:163 max:184 shoes: Salomon XT Inari

Easy Rivelin. Lovely evening

Wednesday Nov 15, 2023 #

6 PM

Running 1:28:33 intensity: (59 @0) + (42 @1) + (26:27 @2) + (15:33 @3) + (16:45 @4) + (28:07 @5) 21.01 km (4:13 / km) +595m 3:42 / km
ahr:159 max:187 shoes: Saucony Guide 2

Great Urban Fell Race Inc WU and WD.
Another race on the list I've wanted to do. Had Savs record of 62:59 and sub 60 in my mind. Split the middle with 61:22. Good run out on a Wednesday evening. Legs felt good, right Achilles/heel a bit iffy.

Tuesday Nov 14, 2023 #

7 AM

Running 39:33 intensity: (25 @0) + (12:15 @1) + (22:50 @2) + (1:55 @3) + (1:20 @4) + (48 @5) 8.56 km (4:37 / km) +134m 4:17 / km
ahr:129 max:184 shoes: Reebok Floatride

Easy IW with strides. Crunched left ankle on a small curb hidden under some leaves.
4 PM

Cross Training 1:00:00 intensity: (19 @0) + (27:28 @1) + (32:13 @2)
ahr:123 max:136

Easy elliptical

Monday Nov 13, 2023 #

6 AM

S+C 50:00 [0]

4 PM

Running 1:05:48 intensity: (19 @0) + (3:29 @1) + (1:01:37 @2) + (23 @3) 13.48 km (4:53 / km) +260m 4:27 / km
ahr:135 max:153 shoes: Saucony Guide 2

Easy HFW. Very windy

Sunday Nov 12, 2023 #

12 PM

Running 18:34 intensity: (30 @0) + (56 @1) + (17:01 @2) + (7 @3) 3.69 km (5:02 / km) +33m 4:49 / km
ahr:136 max:152 shoes: VJ Falcon 1st Pair

Orienteering 1:11:41 intensity: (24 @0) + (6 @1) + (8:36 @2) + (48:52 @3) + (12:39 @4) + (1:04 @5) 12.06 km (5:57 / km) +362m 5:10 / km
ahr:156 max:181 shoes: VJ Falcon 1st Pair

CSC Final - New Beechenhurst

Looking forward to a nice orienteer round the forest of Dean, which I did have. Very muddy but manageable, thought I was pretty good, one big 2min mistake and another 30s but otherwise thought I was doing good.
Surprised Ben got me by 6min though! Be interesting to analyse some splits/routes as I think I'm relatively fit still but maybe not racing hard enough and a fit Ben is hard to beat.

https://www.bok.routegadget.co.uk/rg2/#259&rou...

Running 9:47 [2] 1.87 km (5:14 / km) +37m 4:46 / km
ahr:156 max:164

WD via a stream for a wash.

Saturday Nov 11, 2023 #

8 AM

Running 12:59 intensity: (22 @1) + (5:21 @2) + (7:02 @3) + (14 @4) 3.01 km (4:18 / km)
ahr:147 max:165 shoes: Reebok Floatride

Cross Training 1:00:20 intensity: (15:09 @1) + (45:11 @2)
ahr:126 max:141

Easy Elliptical

Running 15:17 intensity: (32 @0) + (3:12 @1) + (11:33 @2) 3.04 km (5:02 / km) +63m 4:33 / km
ahr:126 max:136 shoes: Reebok Floatride

Friday Nov 10, 2023 #

4 PM

Running 59:26 intensity: (21 @0) + (1:38 @1) + (47:42 @2) + (8:23 @3) + (1:22 @4) 11.73 km (5:04 / km) +222m 4:38 / km
ahr:139 max:172 shoes: Salomon XT Inari

Easy headtorch Rivelin with strides

Thursday Nov 9, 2023 #

7 AM

Running 1:04:48 intensity: (3 @0) + (7:07 @1) + (57:34 @2) + (4 @3) 13.6 km (4:46 / km) +209m 4:25 / km
ahr:131 max:153 shoes: Saucony Guide 2

Easy IW , Sandygate and Forge Dam.
Knee sore for 10min after road descent.

Wednesday Nov 8, 2023 #

4 PM

Running 1:13:27 [2] 14.48 km (5:04 / km) +404m 4:27 / km
ahr:161 max:184 shoes: Saucony Guide 2

From work out to Wincobank. Vaguely doing urban fell race route if I fancy it next week. Conclusion being take a map as I don't know what's going on the other side of the ski slope.

Tuesday Nov 7, 2023 #

6 AM

Running 1:06:40 [2] 13.41 km (4:58 / km) +279m 4:30 / km
ahr:170 max:191 shoes: Salomon XT Inari

Easy Loxley combo

Monday Nov 6, 2023 #

6 AM

S+C 50:00 [0]

4 PM

Cross Training 44:27 [1]
ahr:108 max:139

Easy elliptical

Sunday Nov 5, 2023 #

9 AM

Running 1:17:34 [2] 14.79 km (5:15 / km) +255m 4:50 / km
ahr:155 max:186 shoes: Salomon XT Inari

Easy Rivelin plod on a lovely day.

Saturday Nov 4, 2023 #

7 AM

Running 17:07 intensity: (19 @0) + (44 @1) + (16:04 @2) 3.62 km (4:44 / km) +60m 4:22 / km
ahr:129 max:148 shoes: Saucony Guide 2

Shakeout as got roped in to doing xc relays.
2 PM

Running 18:40 intensity: (1:00 @0) + (43 @1) + (16:38 @2) + (19 @3) 3.9 km (4:47 / km) +24m 4:39 / km
ahr:136 max:153 shoes: Merrell Nova

WU

Running 16:56 [4] 4.56 km (3:43 / km) +33m 3:35 / km
ahr:136 max:148 shoes: Adizero XCS spikes

National XC relays Hallamshire B team 3rd leg.

A bit uncertain how my lungs would hold up as found some fairly mundane activity quite tiring at times in last few days. A miserably wet day meant it was a bit of a mudbath out there. Very fun course though especially the twisting through the woods.

My plan of easing out went out the window when I started about 5s ahead of Will. Felt strong throughout and ran even laps (8:27, 8:29) which was nice and lungs seem okay afterwards. Never went into the pain cave but not sure I could of gone much quicker anyway. Back to the easy running though for a week or so.

https://results.sporthive.com/events/7126131311424...

Running 10:22 intensity: (23 @0) + (18 @1) + (7:59 @2) + (1:42 @3) 1.98 km (5:14 / km) +4m 5:11 / km
ahr:142 max:157 shoes: Adizero XCS spikes

WD with Will watching a very exciting last leg

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

Friday Nov 3, 2023 #

6 AM

S+C 27:00 [0]

Easy gym
7 AM

Cross Training 31:35 intensity: (7 @0) + (16:59 @1) + (14:29 @2)
ahr:125 max:138

Easy elliptical

Thursday Nov 2, 2023 #

6 AM

Running 35:09 intensity: (22 @0) + (2:01 @1) + (25:08 @2) + (7:05 @3) + (33 @4) 7.35 km (4:47 / km) +147m 4:21 / km
ahr:140 max:166 shoes: Saucony Guide 2

Easy road to the shop. Right knee got sore on and after the downhill. Hopefully just niggles after time off.

Wednesday Nov 1, 2023 #

5 PM

Running 43:53 intensity: (30 @0) + (1:47 @1) + (40:29 @2) + (54 @3) + (13 @4) 7.65 km (5:44 / km) +132m 5:17 / km
ahr:135 max:167 shoes: Asics Fell Shoes

A run! With Laura.
Investigated the destruction in Rivelin after the storm. Changed more than I have ever seen in the last 12 years which is a bit sad. Lots of exposed rubble,roots and holes making it a bit techy and a bit of an injury risk. Purely because the route is mostly muscle memory to me and it is quite likely I might just fall down a hole at some point whilst daydreaming.

Illness was pretty bad on Fri and Sat with a lack of temperature control and headaches. Been easing since and today was the first day paracetamol wasn't required to be comfortable.

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