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Training Log Archive: jonny crickmore

In the 31 days ending Oct 31, 2017:

	activity	#	time	miles		km		+m
	Running	44	46:05:04	355.39	(7:47)	571.94	(4:50)	8832
	S+C	7	4:40:00
	Cross Training	3	2:20:00
	Drills	9	1:25:00	5.28	(16:06)	8.5	(10:00)
	Orienteering	2	24:12	3.33	(7:17)	5.35	(4:31)	210
	Total	52	54:54:16	364.0		585.8		9042
	[1-5]	45	47:54:16
averages - weight:62.8kg

2:48

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Tuesday Oct 31, 2017 #

8 AM

Running 25:02 [2] 5.3 km (4:44 / km) +48m 4:31 / km
shoes: Asics Mileage 7

Tired

5 PM

Running 1:11:44 15.99 km (4:29 / km) +62m 4:24 / km
shoes: x-talon 212 4

An idiot's guide to intervals. If you feel tired before the session don't do the first rep faster than you have been going all year.

Died and only managed 3x8(2) instead of 4. At progressively slower pace.

Bonk on WD just following Felly and Tess

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

Monday Oct 30, 2017 #

7 AM

Running 1:04:30 [2] 13.7 km (4:42 / km) +228m 4:21 / km
shoes: Asics Mileage 7

5 PM

Running 12:00 [2] 2.5 km (4:48 / km)

S+C 1:00:00 [0]
weight:63kg

Sunday Oct 29, 2017 #

6 AM

Running 2:02:14 24.0 km (5:06 / km) +805m 4:22 / km
shoes: Asics Mileage 7

Had some fun exploring the coastal path to hastings. Lots of small tracks and found a cave, hidden nudist beach and a closed path that was less exciting than the sign warning of landslips claimed.

Planned to do a faster one with some road running at the end but was having too much fun. Upped the effort at the end on the hills.

Another week ticked off. Easy one coming up to recover and prepare for the next hard block

Saturday Oct 28, 2017 #

9 AM

Running 1:22:03 [2] 19.72 km (4:10 / km) +17m 4:09 / km
shoes: Asics flats

Down with family in East Sussex for a little getaway.

Had a cereal bar then down to seafront for a session. 4x6(2) progressing each time. Ran out of road on last one. Nice session and not the hardest thanks to tailwind the whole way. Good for tired legs.

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

4 PM

Running 32:15 [2] 6.62 km (4:52 / km) +88m 4:34 / km
shoes: Asics Mileage 7

Super fun explore round this lovely bit of wood I found

Friday Oct 27, 2017 #

9 AM

Running 1:15:39 [2] 15.78 km (4:48 / km) +288m 4:24 / km
shoes: Asics Mileage 7

Wolstonbury :)

Pre breakfast though 6 hours after getting up. Ate a lot late last night at least.

Loved being back. Was a lot more slippy than I remember though.

Thursday Oct 26, 2017 #

7 AM

S+C 1:00:00 [0]
weight:62.7kg

zzzzz

6 PM

Running 1:37:59 18.26 km (5:22 / km) +84m 5:15 / km
shoes: Asics Mileage 7

3x200,2x300,2x600,2x300,3x200.

Running fast. The 600s were grim and otherwise felt fast. With Carcas and Swinton (HW and EAC guy).

29-30,45-46,99.

Wednesday Oct 25, 2017 #

4 PM

Running 1:29:22 [2] 20.0 km (4:28 / km) +168m 4:17 / km
shoes: Asics Mileage 7

Easy 90 HFW. Perfect 20k route.

Tuesday Oct 24, 2017 #

9 AM

Running 32:29 [2] 7.1 km (4:34 / km) +50m 4:25 / km
shoes: Asics Mileage 7

5 PM

Running 1:27:22 19.89 km (4:24 / km) +68m 4:19 / km
shoes: x-talon 212 4

5x6(1) on KF.

Effort felt like it got upped a bit today. Ali tapering (or finally resting after skyline?) so trio of Jack, Will and Myself on the front. Definitely felt the pace pushing early on but was happy for this. Jack pulled out after 2 and then chasing Will on 3 and 4. 5 Solo again and being my stubborn self I didn't want to drop below 3:30's. This lead to an almighty well above threshold effort on the hill at the top. Oh well. Another one ticked off.

Nice long WD with the boys.

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

Monday Oct 23, 2017 #

8 AM

Running 54:54 [2] 11.85 km (4:38 / km) +208m 4:15 / km
shoes: Asics Mileage 7

Morning miles

4 PM

Running 1:08:20 [2] 14.9 km (4:35 / km) +163m 4:21 / km
shoes: Asics Mileage 7

Run then to and from gym. Left Garmin running at gym accidentally.

Moving well

S+C 45:00 [0]
weight:62.3kg

Mostly mobility then tough circuit at the end. Not really enjoying the gym at the moment. Hopefully it will get better.

Sunday Oct 22, 2017 #

10 AM

Running 1:32:22 [3] 20.63 km (4:29 / km) +284m 4:11 / km
shoes: Asics Mileage 7

Long run with aim to push the pace a bit later on.

With Ali and Tam then Jack for a little bit. Felt fairly good early on when pace was easy then thankfully Tam took control and he pretty much set the pace for the last 10k and I just hung on. He also picked the route. I didn't know where we were at times but was an awesome route. Lots of forest tracks and not too muddy.

Been a perfect weeks training. Hopefully many more to come.

Saturday Oct 21, 2017 #

8 AM

Running 22:12 [2] 4.63 km (4:48 / km) +16m 4:43 / km
shoes: Asics Mileage 7

Sore Hamstrings.

1 PM

Running 24:12 [2] 5.1 km (4:44 / km) +16m 4:40 / km
shoes: Asics Mileage 7

WU. Started off in bits and pieces cheering on Laura then round some course and a bit more.

Running 31:06 8.72 km (3:34 / km) +150m 3:17 / km

Stirling XC. East district league.

Nice that at the first xc of the season it tipped it down making it nice and muddy. Fun course quite twisty and undulating but no major hills. 3x~3k laps.

Set off what felt like standard XC fast and settled in behind Shminty and then tried to steady at end of first lap. Shminty opened the gap bit by bit and decided as it was a training I should just go for it and if I died it didn't matter. Tried to push and Shminty never got closer but got past a small group including James Hoad and some others. Spent the next lap trying to close the gap but not changing.

Very happy and looking forward to the rest of the season.

Running 20:04 [2] 4.15 km (4:50 / km) +25m 4:42 / km
shoes: Asics Mileage 7

Ran back to station.

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

Friday Oct 20, 2017 #

Note

Tomorrow I make my debut in a brown vest. Well one without stripes anyway. Which does also mean an end to my Dark Peak time for now.

I have come quite a long way from my first fell race in 2012. Could barely make it up a hill back then and now feel like a fairly competent fell runner. Of course the most fun comes from the weekends away at the relays. Definitely the highlight of the autumn season and been great to be part of a pretty unbeatable team. So thanks to everyone in Dark Peak for everything and best of luck for the future.

8 AM

Running 1:00:00 [2] 12.49 km (4:48 / km) +125m 4:34 / km
shoes: Asics Mileage 7

IW. Quad DOMS have now gone and been replaced by Hamstring and Pec DOMS.

Thursday Oct 19, 2017 #

7 AM

S+C 45:00 [0]
weight:62.8kg

6 PM

Running 1:31:26 18.49 km (4:57 / km) +70m 4:51 / km
shoes: Asics flats

20x200(90sec : 200m jog recovery)

Wet wet wet. On first few reps felt like I was about to just wipe out round the bend but eventually realised it was okay. With EUOC boys and some Edinburgh AC guys.

Last few were tough but another good session under the belt. Fastest 30.2 and slowest 31.8. Mean 31.08

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

Wednesday Oct 18, 2017 #

4 PM

Running 1:31:45 [2] 20.08 km (4:34 / km) +161m 4:24 / km
shoes: Asics Mileage 7

HFW

Tuesday Oct 17, 2017 #

8 AM

Running 25:43 [2] 5.39 km (4:46 / km) +31m 4:38 / km
shoes: Asics Mileage 7

Easy on grass.

6 PM

Running 1:16:08 17.56 km (4:20 / km) +60m 4:16 / km
shoes: x-talon 212 3

4x7(1) with EUOC on Killing fields.

First headtorch session of the year, fun times. Feeling okay. Mostly with Ali at the front got grim second half of 3rd rep as Will came flying through. Last one solo again.

I think 7min is my favourite as it is about 6:15 for a lap so psychologically it is just a lap then a little bit more.

Monday Oct 16, 2017 #

8 AM

Running 34:59 [2] 7.13 km (4:55 / km) +53m 4:44 / km

Easy morning jog. Quads are sore but not awful.

4 PM

Running 1:04:51 [2] 13.87 km (4:40 / km) +223m 4:20 / km
shoes: Asics Mileage 7

Lap of Braids. Then to and from gym.

Bit muddy, quads sore but otherwise manageable.

5 PM

S+C 15:00 [0]
weight:62.8kg

Still not really doing anything

Sunday Oct 15, 2017 #

7 AM

Running 14:32 [2] 2.69 km (5:24 / km) +62m 4:51 / km
shoes: Asics Mileage 7

Nice little shakout

10 AM

Running 14:55 [2] 3.0 km (4:59 / km) +68m 4:28 / km
shoes: x-talon 212 4

WU. Checking the run out route

Running 1:16:40 [3] 14.97 km (5:07 / km) +943m 3:54 / km
shoes: x-talon 212 4

FRA relays leg 2 with Elkington

Last year we ran Hodgsons together and it worked well. I was marginally stronger and we both smashed the downhills. Today was identical but the marginally had become even more marginal.

Set off in 6th after a good run by Rhys who sounded like he didn't breathe the whole way round. A comfortable fast on the road down and then hit the up and Matt just bounces away. Thinking oh shit he has got fit in the lakes and is gonna kill me. Exciting to see a pack of 3 ahead with Clayton-Bowland and Keswick going through them. A nice carrot.

On the track we chilled out a bit gained on Ochils but kept the gap to Keswick. Then on climb went past Ochils pretty much straight away and just seemed to be holding Keswick and possibly catching Mercia who were a long way ahead. Wind was tough yet I felt okay and ran pretty much all of it with Matt on my heels. Over the top and nice little descent then had our gels and started on next climb.

Keswick got out of sight here. Mostly because we could only see about 30m by this point. Then hit the big descent and knew we had to push and by the bottom I was pretty much touching Mark Lamb. We lost maybe 30m on the long track run though. Then maybe another 10m on the slog back up but we kept running and occasionally Matt would drop off but then just get back on without me slowing at all.

Tried to go on the last descent but both a bit tired and jelly legged.

Amazed we managed to hold onto Keswick. It seemed Mark was having a rough day and Carl was out for a jog on the track back.

Then OJ and Coombsy smashed the Nav and got an 8min lead!!. Rob sealed the deal and amazing to win again.

Second fastest leg time behind Sasha and Jacob but only 30sec down and I thought before it may be more so happy with that. Great to see EUOC (Haries) come 2nd too.

Running 18:47 [2] 3.04 km (6:11 / km) +86m 5:25 / km
shoes: x-talon 212 4

WD. WIth a mix of the ShUOC gang.

Drills 5:00 [2] 0.5 km (10:00 / km)

Saturday Oct 14, 2017 #

5 PM

Running 1:06:42 [2] 10.35 km (6:27 / km) +556m 5:05 / km
shoes: x-talon 212 4

Recce of the main climb of leg 2 once I arrived from the YH. Avoided the big descent as thought it would cause enough damage just going slowly.

Feeling pretty good

Friday Oct 13, 2017 #

9 AM

Running 1:00:25 [2] 12.55 km (4:49 / km) +125m 4:35 / km
shoes: Asics Mileage 7

Thursday Oct 12, 2017 #

7 AM

S+C 25:00 [0]
weight:63kg

4 PM

Running 1:07:36 13.79 km (4:54 / km) +79m 4:46 / km
shoes: Asics flats

Track

200(1) 300(1) 400(1) 500(5) 500(1) 400(1) 300(1) 200(1)

30,48,64,87,83,65,47,29

Nice to get a fast session in and not too much ahead of Sunday. With Sasha, Ali and Tam chasing after Alex. Forgot I needed to push off the line and so a few reps like the first 500 realised too late I needed to be going for it.

A nice starting point though for the winter.

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

Wednesday Oct 11, 2017 #

9 AM

Running 1:18:35 [2] 16.01 km (4:54 / km) +163m 4:40 / km
shoes: Asics Mileage 7

IW-absolute grind

Tuesday Oct 10, 2017 #

8 AM

Running 27:42 [2] 5.77 km (4:48 / km) +19m 4:43 / km
shoes: Asics Mileage 7

6 PM

Running 1:03:13 14.49 km (4:22 / km) +60m 4:16 / km
shoes: Asics Mileage 7

EUOC Threshold KF

5x5(1) on the front with Will and Ali who was flying considering he did Skyline on Sunday. Happy to complete a session at a reasonable pace. Plan is to not miss this session for the rest of 2017.

Had a thought to myself battling into the headwind whether the wind of KF is worse than the mud of Endcliffe. Neither are fun.

Monday Oct 9, 2017 #

7 AM

Running 37:06 [2] 6.81 km (5:27 / km) +164m 4:52 / km
shoes: Asics Mileage 7

First morning run in quite a while. Only took me 45min from my alarm for me to get up and leave.

Lap of meadows and then up AS.

4 PM

Running 1:00:14 [2] 13.63 km (4:25 / km) +44m 4:21 / km
shoes: Asics Mileage 7

HFW

5 PM

S+C 30:00 [0]
weight:62.8kg

Sunday Oct 8, 2017 #

11 AM

Running 1:55:29 [2] 21.2 km (5:27 / km) +751m 4:38 / km
shoes: Roclite 290

Nice run in Pentlands with Laura spectating the Skyline.

Easy 15min then did 25min effort up Allermuir, Castlelaw and down. Then chilled over to Harbour where we sat for about 25min spectating.

Then back to Morrisons and then I carried on home by myself. Feeling pretty good today.

Good effort by the people doing skyline. Cracking day for it.

Saturday Oct 7, 2017 #

12 PM

Running 40:28 [2] 7.6 km (5:20 / km) +101m 5:00 / km
shoes: Asics Mileage 7

Explore of WoL with Laura.

Cross Training 30:00 [0]

6 PM

Running 54:29 [2] 11.78 km (4:37 / km) +136m 4:22 / km
shoes: Asics Mileage 7

Easy again. Feeling better than this morning.

Friday Oct 6, 2017 #

4 PM

Running 1:18:20 [2] 17.03 km (4:36 / km) +233m 4:18 / km
shoes: Asics Mileage 7

Happy to get a few miles in. Nearly sacked it in after 10min but did start feeling better.

Thursday Oct 5, 2017 #

Cross Training 1:14:00 [0]

IW,HFW

6 PM

Running 48:58 10.33 km (4:44 / km) +64m 4:36 / km
shoes: Asics Mileage 7

More of a DNS than a DNF today. Something not quite right with me.

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

Wednesday Oct 4, 2017 #

5 PM

Cross Training 36:00 [0]

7 PM

Running 1:16:19 [2] 16.65 km (4:35 / km) +181m 4:21 / km
shoes: Asics Mileage 7

Wet, cold and dark. Winter is here so hit the winter training ground and did a lap of the golf course. Most likely many many more of these to come.

Tuesday Oct 3, 2017 #

6 PM

Running 48:06 [3] 10.55 km (4:34 / km) +47m 4:28 / km
(sick) shoes: x-talon 212 3

Spent the night in Basel airport being a cheapskate but by this afternoon managed to get up to about 7 hours sleep total with max chunks of 90min.
Amazingly this made my cold feel slightly better.

Fancied getting the legs turning over so went to EUOC intervals and did 2,4,6,6. Happy enough.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: x-talon 212 3

Monday Oct 2, 2017 #

8 AM

Running 2:15:23 [2] 20.64 km (6:34 / km) +1338m 4:57 / km
(sick) shoes: Asics Mileage 7

Long run up to Kleine Scheidegg with GG and Shminty. Feeling okay. Still pretty snotty but legs moving well enough.

Sunday Oct 1, 2017 #

7 AM

Running 14:14 [3] 2.55 km (5:34 / km) +85m 4:47 / km

12 PM

Orienteering 9:25 [3] 1.73 km (5:26 / km) +85m 4:22 / km

1 PM

Orienteering 14:47 [5] 3.62 km (4:05 / km) +125m 3:29 / km

Running 16:10 [3] 2.67 km (6:03 / km) +39m 5:39 / km

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