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Training Log Archive: jonny crickmore

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running24 14:49:36 107.51(8:16) 173.01(5:09) 436225c
  Cross Training12 7:36:37
  S+C19 5:17:48
  Orienteering4 2:08:19 13.57(9:27) 21.85(5:52) 66883c
  Drills7 2:02:22 5.68(21:33) 9.14(13:23) 23
  Total39 31:54:42 126.76 204.0 5053108c
  [1-5]39 31:18:15

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Saturday Jan 31, 2015 #

2 PM

Running 30:03 intensity: (13 @0) + (4:33 @1) + (6:16 @2) + (10:28 @3) + (8:26 @4) + (7 @5) 7.33 km (4:06 / km)
ahr:152 max:176 shoes: Saucony support

5min@5min/km
20min@3:45min/km
5min@5min/km

On treadmill as couldnt be bothered finding a none icy place.
Felt pretty easy just really sweaty and a bit boring

S+C 9:00 [2]

Friday Jan 30, 2015 #

2 PM

Running 28:44 intensity: (10 @0) + (28 @1) + (20:13 @2) + (7:43 @3) + (10 @4) 5.96 km (4:49 / km) +205m 4:07 / km
ahr:145 max:170 shoes: Inov-8 x-talon 190 Orange2

Convoluted to and from shop. Slippy

Thursday Jan 29, 2015 #

2 PM

Running 1:40:18 intensity: (12 @0) + (1:16 @1) + (50:10 @2) + (45:11 @3) + (2:49 @4) + (40 @5) 16.42 km (6:07 / km) +407m 5:26 / km
ahr:148 max:178 shoes: Oroc 280 3

Long run with baba. Most of it in untroden snow (mid shin height) as we took non standard routes. Including a fresh wyoming brook. Highlight in golf course where the snow had made a cornice so ended up waist deep and stuck, Had to roll out.
Tiring by the end.

Wednesday Jan 28, 2015 #

9 PM

Cross Training 25:00 intensity: (23 @0) + (8:06 @1) + (14:19 @2) + (2:12 @3)
ahr:132 max:160

S+C 11:49 [2]
ahr:98 max:125

Running 7:00 [2] 1.15 km (6:05 / km) +40m 5:11 / km
shoes: Saucony support

Tuesday Jan 27, 2015 #

6 PM

Running 49:00 intensity: (14 @0) + (2:11 @1) + (24:24 @2) + (6:39 @3) + (6:52 @4) + (8:40 @5) 10.41 km (4:42 / km) +82m 4:32 / km
ahr:152 max:182 shoes: Saucony support

Intervals round muddy Endcliffe
10x2min(1min)
Olly and Will 15m ahead and switching with Potter behind
Last two out solo

Drills 5:00 [2] 0.4 km (12:30 / km)

Monday Jan 26, 2015 #

5 PM

Running 28:15 intensity: (23 @0) + (6:10 @1) + (19:03 @2) + (2:39 @3) 5.64 km (5:01 / km) +157m 4:24 / km
ahr:134 max:153 shoes: Saucony support

Pre circuits with elk, will, potter

S+C 40:40 intensity: (9:41 @0) + (21:31 @1) + (4:05 @2) + (5:23 @3)
ahr:110 max:149

Drills 35:16 intensity: (3:44 @0) + (23:56 @1) + (6:37 @2) + (59 @3) 2.75 km (12:49 / km) +12m 12:32 / km
ahr:117 max:162 shoes: Saucony support

All by myself

Running 5:00 intensity: (1:21 @2) + (3:39 @3) 0.99 km (5:03 / km) +37m 4:15 / km
ahr:151 max:158 shoes: Saucony support

Sunday Jan 25, 2015 #

12 PM

Running 48:57 intensity: (12 @0) + (1:12 @1) + (34:24 @2) + (12:52 @3) + (17 @4) 8.61 km (5:41 / km) +293m 4:51 / km
ahr:144 max:166 shoes: Inov-8 x-talon 190 Orange2

Up via top path

Orienteering 22:45 intensity: (1 @0) + (45 @1) + (11:49 @2) + (5:36 @3) + (1:01 @4) + (3:33 @5) 4.1 km (5:33 / km) +114m 4:53 / km
ahr:159 max:177 shoes: Inov-8 x-talon 190 Orange2

O on redmires. 4 intervals racing with Will and Baba. Feeling okay. One new bit of felling meant we had to do a massive detour. Was nice getting back in the woods.

Running 30:29 intensity: (2:45 @1) + (27:21 @2) + (23 @3) 5.33 km (5:43 / km) +89m 5:17 / km
ahr:137 max:155 25c shoes: Inov-8 x-talon 190 Orange2

back to bus stop via baba short cut aka an extra few k. Longest run I have done in a long time but feeling okay.

Running 1:53 intensity: (43 @1) + (1:10 @2) 0.35 km (5:26 / km) +3m 5:12 / km
ahr:131 max:142 shoes: Inov-8 x-talon 190 Orange2

Saturday Jan 24, 2015 #

4 PM

Running 28:39 intensity: (9 @0) + (17 @1) + (10:26 @2) + (12:10 @3) + (5:37 @4) 5.84 km (4:54 / km) +204m 4:11 / km
ahr:153 max:170 shoes: Inov-8 trailroc

Down to Rivelin and back at a reasonable lick.

Friday Jan 23, 2015 #

3 PM

Running 21:00 intensity: (12 @0) + (57 @1) + (7:26 @2) + (4:30 @3) + (3:46 @4) + (4:09 @5) 3.55 km (5:55 / km) +355m 3:57 / km
ahr:154 max:183

Pathetic attempt at some training today as wasnt really feeling it.
Progression run at 10%
Started at 8km/h then up 1km/h every 4 minutes. Whilst watching countdown

Cross Training 9:29 intensity: (2:43 @1) + (4:44 @2) + (2:02 @3)
ahr:136 max:159

Spinner

S+C 12:51 intensity: (1:02 @0) + (11:46 @1) + (3 @2)
ahr:109 max:129

Thursday Jan 22, 2015 #

Note
(rest day)

Wednesday Jan 21, 2015 #

1 PM

Running 23:29 intensity: (4:10 @2) + (19:12 @3) + (7 @4) 3.99 km (5:53 / km) +236m 4:32 / km
ahr:151 max:168 shoes: Inov-8 x-talon 190 Orange1

Orienteering 14:29 intensity: (12 @1) + (17 @2) + (3:47 @3) + (10:13 @4) 1.97 km (7:22 / km) +27m 6:54 / km
ahr:166 max:178 16c shoes: Oroc 280 3

The Inaugural ShUOC snow relays.
Knee deep snow on Burbage mines. 2x1k loops
Official Results
1st) Woodley & Crickmore
Who cares about the rest
Run halfway up walked round put out some controls then ran back. Really good group of ShUOC guys out made some good relay racing. Head to head with Will
C • Did 1

Running 37:25 intensity: (1:49 @1) + (32:48 @2) + (2:48 @3) 7.23 km (5:10 / km) +51m 5:00 / km
ahr:140 max:160 shoes: Oroc 280 3

Tuesday Jan 20, 2015 #

6 PM

Running 32:24 intensity: (23:24 @2) + (5:00 @4) + (4:00 @5) 6.83 km (4:45 / km) +81m 4:29 / km
ahr:133 max:178 shoes: Saucony support

Intervals
Just did 5,3,1 as not wanting to overdo it.

Drills 5:00 [1] 0.5 km (10:00 / km)

Monday Jan 19, 2015 #

5 PM

Running 26:34 intensity: (4 @0) + (7:47 @1) + (17:06 @2) + (1:37 @3) 5.01 km (5:18 / km) +112m 4:46 / km
ahr:133 max:160 shoes: Saucony support

Pre circuits explore with COE/2. Icy in places

S+C 42:36 intensity: (8:48 @0) + (30:37 @1) + (3:11 @2)
ahr:108 max:145

Drills 34:32 intensity: (1:12 @0) + (19:26 @1) + (12:58 @2) + (56 @3) 2.59 km (13:21 / km) +11m 13:04 / km
ahr:123 max:156 shoes: Saucony support

Full drills. With baba for 15min then solo

Running 4:34 intensity: (15 @1) + (26 @2) + (3:53 @3) 0.85 km (5:22 / km) +42m 4:18 / km
ahr:152 max:164 shoes: Saucony support

Sunday Jan 18, 2015 #

11 AM

Orienteering 53:51 intensity: (8 @0) + (7 @1) + (7 @2) + (4:54 @3) + (18:59 @4) + (29:36 @5) 7.62 km (7:04 / km) +333m 5:48 / km
ahr:172 max:180 27c shoes: Oroc 280 3

Orienteering at Crich chase.
Bit bracony and brambly but not bad. Some hardish orienteering. One major error (2min) but otherwise kept it clean and just kept moving along.

Running 4:17 intensity: (2:02 @1) + (2:15 @2) 0.73 km (5:52 / km)
ahr:128 max:136 shoes: Oroc 280 3

Saturday Jan 17, 2015 #

12 PM

Orienteering 37:14 intensity: (5 @0) + (1:18 @1) + (24:43 @2) + (1:22 @3) + (2:18 @4) + (7:28 @5) 8.16 km (4:34 / km) +194m 4:05 / km
ahr:163 max:182 40c shoes: Inov-8 x-talon 190 Orange2

Sprintervals round Botanical gardens. 4x 1.3kish
It was butterfly so did pairs head to head with an a,b,c heat and you moved up and down if you won or lost. Good fun but really struggling with the endurance.
Couple of wins couple of losses

Friday Jan 16, 2015 #

3 PM

Running 27:51 intensity: (10 @0) + (42 @1) + (15:11 @2) + (11:43 @3) + (5 @4) 5.93 km (4:42 / km) +152m 4:10 / km
ahr:146 max:165 shoes: Saucony support

Easy run with Will and Matt. Hip has been a bit sore so laying off all the cross training as most importantly I want to run.

Thursday Jan 15, 2015 #

Note
(rest day)

Wednesday Jan 14, 2015 #

1 PM

Running 18:00 intensity: (2 @0) + (18 @1) + (2:46 @2) + (14:20 @3) + (34 @4) 3.0 km (6:00 / km) +300m 4:00 / km
ahr:155 max:166

3k on treadmill 6min/km at 10% then straight onto bike

Cross Training 1:00:01 intensity: (15 @1) + (12:38 @2) + (32:13 @3) + (14:08 @4) + (47 @5)
ahr:134 max:170

Spinning sesh. I'm dying and slowly breaking. Nice easy day tomorrow

S+C 13:00 [2]

Tuesday Jan 13, 2015 #

1 PM

Cross Training 20:00 [2]

Spinning-easy feeling tired

S+C 15:00 [1]

6 PM

Running 39:12 intensity: (24:12 @2) + (15:00 @5) 8.53 km (4:36 / km) +80m 4:23 / km
ahr:151 max:189 shoes: Oroc 280 3

Intervals.
5,4,3,2,1 (1min off) Boys did a 10 beforehand so joined in after that.
Feeling fairly fit for the first time in a long while still a lot to catch up on though
HR to training zone is wrong and not sure why. So changed it manually

Drills 5:00 [2] 0.3 km (16:40 / km)

Monday Jan 12, 2015 #

12 PM

Cross Training 59:15 intensity: (31 @1) + (12:37 @2) + (13:37 @3) + (26:14 @4) + (6:16 @5)
ahr:145 max:173

Spinning class
Went into the red

S+C 6:00 [1]

5 PM

Running 24:40 intensity: (12 @0) + (23 @1) + (9:02 @2) + (14:11 @3) + (52 @4) 5.1 km (4:50 / km) +95m 4:26 / km
ahr:150 max:170 shoes: Saucony support

Road run with Will. Good to have company made running easy.

S+C 41:46 intensity: (5:30 @0) + (31:08 @1) + (5:03 @2) + (5 @3)
ahr:113 max:149 shoes: Saucony support

Circuits

Drills 34:34 intensity: (1:31 @0) + (15:09 @1) + (13:40 @2) + (3:53 @3) + (18 @4) + (3 @5) 2.4 km (14:24 / km)
ahr:128 max:174 shoes: Saucony support

Running 5:10 intensity: (4 @1) + (1:06 @2) + (3:56 @3) + (4 @4) 1.0 km (5:10 / km) +30m 4:30 / km
ahr:151 max:171 shoes: Saucony support

Sunday Jan 11, 2015 #

S+C 10:00 [2]

1 PM

Running 45:18 intensity: (30 @0) + (9 @1) + (13:27 @2) + (20:13 @3) + (9:46 @4) + (1:13 @5) 8.14 km (5:34 / km) +336m 4:37 / km
ahr:154 max:178 shoes: Inov-8 trailroc

"Long" run
Found some new paths in Rivelin

Saturday Jan 10, 2015 #

3 PM

Cross Training 35:46 intensity: (31 @1) + (19:10 @2) + (10:11 @3) + (5:54 @4)
ahr:128 max:162

Left hip has been sore for a couple of days but not sure if it is from swimming, running, cycling or carrying heavy bag whilst travelling Wednesday. Decided to skip running and just spin. Not very motivated

S+C 19:00 [2]
ahr:100 max:119

Cross Training 5:00 intensity: (1 @0) + (43 @1) + (4:16 @2)
ahr:132 max:140

Tried out cross trainer. Not for me

Friday Jan 9, 2015 #

7 AM

Cross Training 51:07 intensity: (12:15 @1) + (5:00 @2) + (12:05 @3) + (21:07 @4) + (40 @5)
ahr:134 max:165

Spinning class.
I seemed to be the only one sweating profusely

S+C 13:06 intensity: (1 @0) + (12:54 @1) + (11 @2)
ahr:113 max:135

5 PM

Running 31:42 intensity: (18 @0) + (45 @1) + (12:54 @2) + (12:46 @3) + (4:59 @4) 5.7 km (5:34 / km) +205m 4:43 / km
ahr:149 max:172 shoes: Inov-8 trailroc

In and out of Rivelin. Blowing an absolute gale
Good to be back though. Don't think I've been in Rivelin since September

Thursday Jan 8, 2015 #

S+C 10:00 [2]

8 AM

Cross Training 30:00 [2]

Swimming
2 PM

Running 34:40 intensity: (5 @0) + (1:00 @1) + (12:36 @2) + (11:02 @3) + (5:56 @4) + (4:01 @5) 7.32 km (4:44 / km) +234m 4:05 / km
ahr:153 max:178 shoes: Oroc 280 3

15min continuous hills in Bingham. Feeling okay but needed to push harder really.

Wednesday Jan 7, 2015 #

Cross Training 35:00 intensity: (20:00 @2) + (5:00 @3) + (4:00 @4) + (6:00 @5)

Spinning
10 WU
10x1min(30sec)
10 WD

S+C 23:00 [2]

Cross Training 17:00 [2]

Swimming

Tuesday Jan 6, 2015 #

S+C 10:00 [2]

11 AM

Cross Training 32:20 intensity: (25 @0) + (1:18 @1) + (23:47 @2) + (6:50 @3)
ahr:140 max:162

Cycle ride. Legs getting tired now
11k-95m
3 PM

Running 31:25 intensity: (5 @0) + (16 @1) + (2:00 @2) + (13:02 @3) + (5:44 @4) + (10:18 @5) 7.11 km (4:25 / km) +8m 4:24 / km
ahr:163 max:181 shoes: Oroc 280 3

Intervals. More mud
5,4,3,2,1 off 1min. Maybe went off bit fast and struggled.

Monday Jan 5, 2015 #

S+C 10:00 [2]

2 PM

Cross Training 16:57 intensity: (24 @0) + (2:56 @1) + (12:38 @2) + (59 @3)
ahr:133 max:155

5.098-59.0

Running 31:14 intensity: (4 @0) + (16 @1) + (1:08 @2) + (28:42 @3) + (1:04 @4) 6.14 km (5:05 / km) +203m 4:22 / km
ahr:157 max:166 shoes: Inov-8 trailroc

Cross Training 13:50 intensity: (2:03 @1) + (8:50 @2) + (2:57 @3)
ahr:139 max:161

5.005

Sunday Jan 4, 2015 #

S+C 10:00 [2]

3 PM

Cross Training 24:15 intensity: (16 @0) + (1:18 @1) + (17:29 @2) + (5:12 @3)
ahr:141 max:159

Cycle to hill
7.82-85m

Running 28:50 intensity: (28 @1) + (4:13 @2) + (24:09 @3) 5.27 km (5:28 / km) +191m 4:38 / km
ahr:153 max:164 shoes: Saucony support

Cross Training 21:37 intensity: (1:01 @1) + (12:30 @2) + (7:54 @3) + (12 @4)
ahr:146 max:165

7.81-30m

Saturday Jan 3, 2015 #

S+C 10:00 [2]

1 PM

Running 5:30 [2] 1.0 km (5:30 / km) +20m 5:00 / km
shoes: Inov-8 trailroc

Drills 3:00 [2] 0.2 km (15:00 / km)

Running 49:24 intensity: (13 @2) + (11 @3) + (2:15 @4) + (46:45 @5) 10.96 km (4:30 / km) +88m 4:20 / km
ahr:178 max:183

Sussex xc champs.
This was always going to be a struggle off pretty much no training. But was not expecting to be so unfit. Just could barely move. 5min slower than last year and was 300m longer last year but pretty much identical conditions.

Running 8:39 intensity: (19 @1) + (3:40 @2) + (4:40 @3) 1.61 km (5:23 / km) +26m 4:59 / km
ahr:147 max:156 shoes: Inov-8 trailroc

Friday Jan 2, 2015 #

S+C 10:00 [2]

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